Have you guys tried coconut flour yet? I’m a huge fan of this grain-free flour and often incorporate it into different recipes, such as these coconut flour blueberry muffins. If you haven’t tried baking with coconut flour yet, there is definitely a learning curve – but once you get the hang of it, it’s a wonderful ingredient to work into your weekly uses.
What I like about coconut flour:
- Three out of six of our family members are gluten-free, so this provides a solid grain-free option for us to work with.
- Coconut flour is rich in protein, fiber and fat (don’t fear it!!) and is therefore filling.
- Low sugar content, low calorie and low on the glycemic index (meaning it won’t spike your blood sugar).
Baking with coconut flour
You cannot substitute coconut flour for whole wheat flour on a 1:1 basis, and it becomes dense when cooked or baked. With this being said, I suggest following recipes with coconut flour when you are first getting started so that liquids are adequately proportioned. Think of coconut flour as somewhat of a sponge; it does well with self-rising ingredients, such as how it is used with eggs in this coconut flour blueberry muffin recipe.
Dr. Axe recommends using an equal ratio of liquid to coconut flour and my friend Jenny from Nourished Kitchen has a great reference with additional information for baking with coconut flour. My personal favorite is the Nutiva brand, and I like to store mine in the refrigerator to prevent spoilage.
- 1 cup coconut flour
- 1 tsp baking soda
- ⅓ cup maple syrup
- 1 cup coconut milk
- 6 eggs
- ¼ cup coconut oil, melted
- 2 tsp vanilla extract
- ¼ cup chia seeds (optional)
- 1¼ cup fresh or frozen blueberries (or strawberries)
- Preheat oven to 350 degrees and line a muffin tin with liners. Sift coconut flour and baking soda in a medium-sized bowl.
- In a separate bowl, whisk maple syrup, coconut milk, eggs, coconut oil and vanilla. Stir wet mixture into dry, and incorporate chia seeds. Fold in blueberries and fill muffin tins ⅔ of the way. Bake for 25-27 minutes or until tops are golden-brown. Store in the refrigerator.
These muffins are a great gluten-free and dairy-free option that I think you and your family will love. Let me know if you try them and what you think about baking with coconut flour!
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