In my family we treat corn, carrots, potatoes, rice…starchy foods, as if they were sweets (starch and sugar = excess weight gain). They are all starchy carbohydrates as are the products made from them (chips, cereal, rice cakes and snacks). So we never use alternative flours made from corn, rice or potatoes. 4 grams of carbohydrates from sugar or starch becomes 1 teaspoon of sugar in our body!
All flours are not created equal. If you have coconut flour in the house and the recipe calls for almond flour, your finished product will not turn out.
If you are trying to replace almond flour with a recipe using white flour, it requires more eggs to provide more structure. If you are trying to replace coconut flour with the white flour, you will need to add A LOT of eggs to the mixture!
Coconut flour is unlike any other consisting of 14% coconut oil and 58% dietary fiber! The remaining 28% consists of water, protein, and carbohydrate. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours, for example you only need a 1/2 cup coconut flour for about 6 eggs in a muffin recipe; therefore you end up with a high protein muffin rather than a high carb starch bomb.
So here is an example of how different the recipes look to make MOCHA FUDGE CAKE with the different flours.
USING ALMOND FLOUR
1 1/2 cups Swerve (or Just Like Brown Sugar)
4 TBS butter or coconut oil
3 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
1 1/2 cups blanched almond flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt
USING COCONUT FLOUR
1 1/2 cups Swerve (or Just Like Brown Sugar)
4 TBS butter or coconut oil
6 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
3/4 cups coconut flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt
Pre-heat oven to 350˚. Beat sweetener and butter in a bowl until combined. Beat in eggs, then chocolate, then sour cream. Sift the coconut/almond flour and baking soda in a bowl; add to chocolate mixture. Beat in coffee, vanilla and salt until combined. Coat a 9" cake pan with coconut oil spray; pour in batter. Bake until a toothpick inserted in center comes out clean, 35 minutes. Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Cake = 279 calories, 42g carbs, 2g fiber, 4g protein, 11g fat
"Healthified" Almond Cake = 200 calories, 5.8 carbs, 2.7g fiber, 6g protein, 18 fat
"Healthified" Coconut Cake = 162 calories, 11 carbs, 7g fiber, 6 protein, 11g fat
NOTE: You can use 1 1/2 cup erythritol and 1 tsp stevia glycerite in replace for sweeteners.
Inspired by L'Auberge chef David Schmidt
