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    Dullahan's Avatar
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    COCONUT flour

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    Can i substitute normal flour for coconut flour in recipes? I want to make apple pie using coconut flour is this possible?
    Last edited by Dullahan; 10-17-2011 at 11:53 AM.
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    You're going to need to add a lot more liquid than the recipe originally calls for. I'm afraid I can't tell you more than that. Someone more knowledgeable surely will.

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    I have an apple pie crumble recipe if you're interested. It's kinda like cobbler. Not quite apple pie, but I think it hits the spot.
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    Coconut flour is very fibrous and will not yield a pie crust that closely resembles a wheat flour crust. I strongly, strongly recommend looking into white rice flour, tapioca starch or potato starch, or possibly mixing all three. They will yield a much closer taste and a much better texture, not to mention they're better for you IMO. Yes, they're higher GI and higher in carbs, but they are far, far lower in anti-nutrients. Coconut flour has more anti-nutrients in it than conventional all-purpose flour. Its benefit is it's lower carb and gluten free, but I'd rather keep the anti-nutrients out of my system and eat a few more carbs than ingest toxin because it's "lower carb". IMO, you're making pie so use proper low-toxin gluten-free flours like white rice, potato and tapioca/cassava/manioc. And for God's sake, don't use almond meal. That stuff is acute poison. Give me wheat flour, please.
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    I disagree with the above in that wheat is the last flour you should use, especially if you've got weight issues. It contains amylopectin A - makes your blood sugar spike quicker than sugar (increasing appetite). Gluten - affects a lot of people's GI tract negatively even if you're not diagnosed celiac or gluten intolerant officially. Gluten-derived polypeptides bind to opiate receptors in the brain (like heroin), which some believe creates a strong craving for more (why is a little bit of wheat now added to almost everything? Canned soup? Soy sauce?)

    But, coconut has been discussed at length here before:

    Danger in using coconut flour?

    Does coconut have lectins?

    Are there any drawbacks to coconut?

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    Quote Originally Posted by Clabbergirl View Post
    I disagree with the above in that wheat is the last flour you should use, especially if you've got weight issues. It contains amylopectin A - makes your blood sugar spike quicker than sugar (increasing appetite). Gluten - affects a lot of people's GI tract negatively even if you're not diagnosed celiac or gluten intolerant officially. Gluten-derived polypeptides bind to opiate receptors in the brain (like heroin), which some believe creates a strong craving for more (why is a little bit of wheat now added to almost everything? Canned soup? Soy sauce?)

    But, coconut has been discussed at length here before:

    Danger in using coconut flour?

    Does coconut have lectins?

    Are there any drawbacks to coconut?
    I disagree partially, and here's why. Yes, wheat flour has gluten in it, and gluten can be problematic for a lot of people. In fact, I'd say it's problematic for 100% of people, just in varying degrees. However, like every natural food toxin, the overwhelming majority of us can tolerate it. White flour is a particularly interesting case, and I view it more like white rice. While it is not nearly as benign in white rice - and I am in no way implying that it is - I don't see how whole wheat flour is better. White flour contains substantially less lectins and phytic acid and a little less gluten as well, plus it's roughly the same GI - whole wheat flour spikes your blood sugar just as fast as white flour. White flour is actually lower in phytic acid than coconut flour. And while I'll never say COCONUT FLOUR is worse - I'd rather eat coconut flour any day than white flour - it's the nut flours I can't stand. This is a great link to read:

    Living With Phytic Acid - Weston A Price Foundation

    White flour has over ten times less phytic acid than almond meal. That's pretty damn scary.

    As for weight gain?

    In a 100g serving of all purpose white flour, there are 364 calories and 391mg of omega 6. In a 100g serving of almond meal, there are 575 calories and 12,065mg of omega 6! Yes, white flour is still very bad, but when you factor in a 58% increase in total calories and THIRTY TIMES MORE OXIDIZED OMEGA 6, is it really all that much better? We could sit here and argue gluten vs 58% more calories and thirty times more oxidized omega 6 all we want, but that decision is ultimately in your hands. I'm just telling you I'd rather reach for a dinner roll than an oxidized omega 6 caloric bomb. Nuts are even higher in lectin content than wheat, so factor that in, too. You're trading gluten for a lot of other gut-damaging nasties. I'm not convinced all purpose wheat flour is worse, and to say that wheat flour is damaging to your gut but then to ignore nuts, which are gut irritating as well, is cherry-picking and it's one point that bothers me about the Primal/Paleo community. If we stray from grains and legumes because it's bad for the gut, why do we ignore and embrace nuts which can be just bad and in some cases worse?

    In terms of white rice flour, tapioca flour or potato starch, the result is very clear. They trounce nut flours from a health perspective. I would rather use coconut flour for things like banana bread and pancakes than the aforementioned starches, but if you need to make a pie crust, they'll provide a much better base for proper consistency. The occasional starchy carb isn't going to hurt you, and I have several pounds of white rice flour, tapioca flour, potato starch, sorghum flour, buckwheat flour AND coconut flour at home. The only thing I ever use almond meal for is cheesecake crust (bake at 300*F or less), which is very rare, and it's always stored in the fridge!

    Nutrition Facts and Analysis for Wheat flour, white, all-purpose, enriched, bleached
    Nutrition Facts and Analysis for Nuts, almonds [Includes USDA commodity food A256, A264]
    Last edited by ChocoTaco369; 10-18-2011 at 06:44 AM.
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    Whoa there, not arguing about white flour and didn't even mention nut flours. That omission was not to prove my case - wheat is still bad, imho, regardless of whether I hale or dis nut flours. I don't know as much about nuts so I can't comment on them with much strength.

    White or wheat - I lump them both in the same category as sugar because of their resulting insulin release. If I'm going to bomb my body with sugar, I'd rather eat it by the spoonful or in a candy bar so I'll enjoy it more. Isn't most of the nutrition in today's flour put there manually anyway, aka, enriched? It's frankenwheat now thanks to hybridization that has created something which cannot grow without man's intervention. I'm not eating that crap, but that's my personal choice. And thankfully, we still get to decide what we put in our bodies.

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    Yes, it's artificial added in later - "enriched" as you said - but I don't eat carbohydrate for nutrition. Carbohydrates aren't nutritionally dense, so I don't see the point of anyone who avoids starches in the name of nutrition. They're not meant to provide lots of nutrition, they're meant to provide glucose for energy. I stay away from sugar because of the 50+% fructose content, which is truly useless. With starches, you get all glucose, so I'd rather eat a roll than a Snickers bar as it's better for energy and leaning out. Besides, most candy bars contain wheat and soy, anyway.

    The end result is I avoid both wheat and nut flours. It just bugs me when I go through all these "Primal" recipes loaded with non-coconut nut flour. I really am okay with coconut flour and use it every now and again, but I'll never, ever understand how someone can avoid grains and legumes because of concern for their gut, then eat baked almond meal. It's troubling fundamentally.
    Last edited by ChocoTaco369; 10-18-2011 at 07:33 AM.
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  9. #9
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    BTW, I recommend this pie crust as a base with the slight modifications I made:

    Bob's Red Mill Recipes - Rice Flour Pie Crust with Egg

    3/4 cup White Rice Flour
    1/4 cup sorghum flour/buckwheat flour/tapioca flour (for added flavor)
    1/4 tsp Baking Powder
    1 Tb raw honey / 1 tsp stevia powder (I'd use stevia)
    1 pinch Sea Salt
    1 large Egg, slightly beaten
    1/4 cup butter, chilled, grated or cut

    This will yield a wheat-like pie crust, but without the wheat. If it's dry, add 1 tsp of cold water at a time until the proper consistency is reached. It's good to roll it up into a ball in plastic wrap and refrigerate it for an hour before you roll it out. It'll help it stick together. Bob's Red Mill white rice flour is great stuff and you can find it at most grocery stores for around $2.50 - $3.00/24 oz bag.

    If you must use a coconut flour crust, you can try this recipe but it'll be more "cakey" than flaky and more calorically dense, if that matters to you.

    http://www.freecoconutrecipes.com/in...lour-pie-crust
    Last edited by ChocoTaco369; 10-18-2011 at 07:41 AM.
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  10. #10
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    Whole thread +1.

    I've given up all forms of flour, even coconut. It's a nicotine patch for your cigarette craving.

    Now if talk about coconut oil, NOW you've got my attention.
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