Ingredient Spotlight: Coconut Flour!
Coconut flour is a soft flour produced from dried coconut meat and a natural byproduct of coconut milk production. I’m a huge fan of coconut flour due to it’s outstanding nutrition profile as a protein rich gluten free flour. It is also a good source of lauric acid (healthy saturated fat), and manganese, and is low in net carbs thanks to a high percentage of fiber (to be exact: 58% fiber- which is 2x higher than wheat bran).
Baking Notes: Welcome to the inner circle of trials and tribulation:
- Do NOT sub coconut flour in a 1:1 ratio with regular flour. Most likely you will need 1/4-1/3 cup of coconut flour for each cup of regular wheat or almond flour.
- This little sucker is like a dry sponge- meaning you’ll need several eggs and/or mashed fruit to keep your masterpiece delightfully palatable and moist.
- It’s 58% fiber. You have been warned.
Where can you find it? Sprouts and Whole Foods carry it locally, as well as Amazon online.
WOD: Squat Cleans; DL / Ring Dips / Box Jumps