Coconut flour is fast becoming a staple in baked dishes, especially as the interest in low-carb diets continues to rise. It is completely gluten-free, rich in fibre and contains good fats that promote heart health.

Of course, using coconut flour for baking will take some getting used to, particularly if you are switching over from regular flour. However, with some helpful hints, you can master various tasty and healthy coconut flour recipes. 

Below we explore the top mistakes to avoid when using coconut flour, how to bake with it properly, and a few tried and tested recipes to get you started.

What is Coconut Flour?

Coconut flour is a biproduct of the coconut milk-making process. After extracting the coconut milk and coconut oil from the coconut meat, the leftover pulp is collected and left to dry at low temperatures. Afterwards, this dehydrated and defatted dried coconut meat is finely ground into a powdery fine flour.

Similar to other flour, coconut flour has a soft texture, though with a unique and mild taste. It is also a good alternative to grain-based flours, or all purpose flour making it ideal for people who are sensitive or allergic to gluten. 

Because of its low carbs and high protein and fibre content, using and baking with coconut flour is popular among people who follow diets such as the paleo diet, ketogenic and low-carb diet, GAPS, low glycemic index, grain-free diets, gluten-free diet and SCD diets.

If you are currently using alternative flours such as a grain-free flour, almond flour, almond meal, you may want to discover this new amazing low-carb flour too. It’s cheaper, higher in fibre, higher in protein and perfect for your ketogenic diet.

Of course, when buying coconut flour, remember to check the nutrition label and make sure there are no fillers, flavourings, sugar, or any other additives that might compromise your specific diet.

Benefits of Coconut Flour?

Coconut flour has a number of benefits when compared to conventional grain flour. All values are per ½ cup coconut flour. And remember, you only use a fraction of coconut flour compared to white flour, all-purpose flour or other traditional baking flours.

Nutritional values from cronometer.com

• This low carb flour has a high fiber content when compared to regular flour. A ½ cup serving provides you with a whopping 20 grams of fiber.
• Coconut flour is high in protein with 8 grams of protein in a ½ cup serving flour.
• Coconut flour is also much lower in net carbs than most other flours. Each half cup of coconut flour, there are only 12 grams of net carbs. This is a big difference from the all-purpose variety which has 73% net carbs!
• Thanks to the combination of protein and fiber, coconut flour is quite filling, so you’ll be less tempted to binge on any recipe you’re baking.
• Coconut flour is naturally gluten free, making it an easy option for those avoiding wheat.

Common Mistakes

Coconut flour boasts several health benefits, and you may be thinking of using it to replace traditional flours for your next batch of gluten-free baking. However, before you do, you should first be aware of the top three mistakes to avoid with this type of flour. 

Here’s what you need to know before you start baking gluten-free recipes using this type of flour.

1. Trying to swap coconut flour for a recipe that was not originally developed for coconut flour

You cannot just swap or substitute coconut flour for any other type including gluten-free flour, almond flour, etc.

Coconut flour behaves completely different from other types of flour such as wheat flour and almond flour. As such, your approach to cooking or baking with it will have to be different, too. 

What to do instead

If you’re just starting out with coconut flour, stick to recipes that have been developed for coconut flour. Don’t take your favorite recipes and use coconut flour instead of wheat flour (or any other type of grain free flour!).

Coconut flour has completely different properties, and everything—from the quantity used, the number of eggs to include in the mix, and even the dry-to-liquid ratio—will be different. Trust me, your baked goods will not taste the same if you try to swap!

Coconut flour baking rules:

• There is no direct rule that will calculate the amount of coconut flour instead of regular grain flours.
• You will require only a small amount of flour when compared to a cup of wheat flour.
• Coconut flour is incredibly absorbant and has a high fibre content. Recipes will need a lot of moisture. You’ll neeed plenty of eggs, egg yolks, egg whites and other wet ingredients.
• The amount of liquid required will depend on other dry ingredients used.
• Coconut flour may have a slight gritty texture, so don’t use in smooth recipes such as delicate pastries.

2. Not flavouring the coconut flour recipe enough 

Recipes developed using coconut flour typically need more flavor. This is because the flour’s taste, though mild, can still come through in the final product. Especially for those who are sensitive to that mild coconut flavor.

Some people don’t mind, or can’t taste it, but if you’re not used to the taste, it could spoil the baking results for you. 

How to Fix This

Thankfully this mistake is easy to fix! Just throw in more flavor when baking with coconut flour.

If you’re making sweet recipes, such as shortbread, chocolate chip coconut flour cookies, coconut flour muffins or pie crust, use extra chocolate, cocoa powder or vanilla extract. You can also add additional low-carb sweetener to balance out the mild taste of the coconut flavor.

If you’re making a savory recipe such as a quick bread or a cheesy loaf, you may wish to add additional salt, cheese, pepperoni or cheese (depending on the recipe used).

Be aware that coconut flour is highly absorbent, so you’ll notice coconut flour recipes requires a lot of liquid and a lot of eggs, too!

Top tip: Always taste everything before popping it in the oven. The baking process will not change the taste of the dish, so make sure to get it right from the get-go. 

3. Not understanding how coconut flour works

If you don’t understand how coconut flour works (and how it differs from almond flour), it will be impossible to get the best results.

For instance, coconut flour is very high in dietary fiber, which makes it sensitive to moisture. This means it’s imperative to learn how to store it properly.

If you live in a humid climate, your flour may absorb moisture from the air, and therefore not be able to absorb as much liquid from a recipe. So always store in an airtight container.

What to do instead

No matter what the recipe calls for, your mixture may end up a little drier or a little wetter than expected.

The best way to fix this is to add a little coconut flour at a time if your mixture is too wet. If however, your mixture is too dry, then you’ll need to add an extra eg or an extra tablespoon of your wet ingredients.

One brand of coconut flour will differ from the other. Even one bag of coconut flour will vary from another. Find a brand that you like and stick with it.

Follow the storage instructions properly and take the time to familiarise yourself with how it works, how many grams to measure, how much liquid to use, etc. 

Best Recipes to Get Started

1. Coconut Flour Raspberry Fingers

This is the perfect low-carb recipe for a raspberry flavoured sponge cake. It is light, tasty, and, best of all, gluten-free. Use it to complement cakes and desserts or pack it in your kids’ lunchboxes so they’re eating healthy even when in school. 

Prep Time: 10 Minutes
Cook Time: 20 Minutes

2. Coconut Flour Mini Cheese Loaves

Whether for breakfast or as a midday snack, these cheesy coconut flour mini loaves are simply divine and are easy to make, too. Serve warm with a little melted butter on the side, and you’re good to go! 

Prep Time: 10 minutes
Cook Time: 15 minutes

3. Coconut Flour Chocolate Chip Cookies

Chocolate chip cookies are a classic, but using coconut flour in this recipe makes for a delightful twist. The best part? These are low-carb, low-sugar, and low-fat cookies that will pair perfectly with your favourite beverage. 

Prep Time: 5 minutes
Cook Time: 10 minutes

4. Coconut Flour Zucchini Bread

This extremely simple recipe will have you munching on delicious low-carb zucchini bread in no time. It’s also versatile, so you can easily use the same ingredients to make low-carb zucchini muffins or cupcakes. 

Prep Time: 10 minutes
Cook Time: 40 minutes

5. Coconut Flour Tortilla

Tortilla wraps are incredibly adaptable, and with the right filling, you can enjoy them at breakfast, lunch, or dinner. They’re low-carb, low-sugar wraps, so you don’t have to feel guilty if you find yourself reaching for more. 

Prep Time: 5 minutes
Cook Time: 5 minutes

Bonus: 17 Keto-Friendly Coconut Recipes

Want even more recipes? Check out this list of 17 amazing keto coconut flour recipes!

Conclusion

Using coconut flour doesn’t have to be a complicated process. It might take a while to perfect your technique and hit the right measurements. But, soon enough, you’ll be mastering various coconut flour recipes and treating your family to low-carb, gluten-free dishes.

Have a favorite recipe? Leave it in the comments below so I can give it a try!

Subscribe now for more helpful information or visit our low-carb shop to get your specialized cookbooks and meal plans.

This article was originally published by ditchthecarbs.com. Read the original article here.

Are you addicted to sugar and hope that sugar-free sweeteners are the answer?

Discover the 3 most common mistakes … and how to fix them.

It can be tough to stop eating or drinking refined sugar. However, given its many harmful side effects (including raised blood sugar levels, and weight gain), it’s definitely worth giving up.

The good news is you can always turn to sugar-free sweeteners, such as stevia and erythritol, as an alternative when you need to add something sweet to your recipe. 

But did you know there is a right way to use these sugar substitutes so they don’t compromise the dish and leave you with a bad experience? Let’s take a look at the top three mistakes to avoid when using low-carb, sugar-free sweeteners.

What are low-carb sweeteners?

These artificial sweeteners offer a similar, sweet taste to refined sugar but without raising your blood glucose and without a high amount of calories.

If you are eating or drinking too much sugar, using alternative sweeteners (and no nutritive sweeteners) is a quick and easy way to reduce your sugar intake. The health benefits of living sugar-free are undeniable. You may improve your heart health, reduce insulin resistance, improve metabolic health and of course, help prevent tooth decay and help with weight loss.

People use them as a direct substitute for sugar when they want to add sweetness to a variety of foods and beverages. This includes anything from sugar-free candy to diet soda to ice cream and desserts.

But a lot of beginners make some simple mistakes that waste a lot of expensive baking ingredients. You need to discover the correct way to use keto sweeteners.

How often should you use sweeteners?

While these low-calorie sweeteners may help satisfy a sweet tooth, and reduce your calorie intake, there isn’t a lot of nutritional value, so these treats should still be enjoyed sparingly. And part of the ethos of living on a low-carb diet or keto diet is to not rely on sweet foods but opt for nutrient-dense foods. AKA a clean whole food diet.

Additionally, the terminology and food labels surrounding sugar alternatives can get quite muddled. Some manufacturers of sugar-free sweeteners advertise their products as ‘natural sweeteners’ even though they’ve undergone some form of processing before being packaged. 

Conversely, some natural sweeteners are marketed as “refined sugar free” but all that means is a natural form of sugar eg: coconut sugar and honey which are both sugars and both will raise your blood sugars just as much as table sugar.

Also known as keto sweeteners, these low-carb sugar alternatives are readily found at grocery stores can help you ditch refined sugar for good. Though not all of them are entirely calorie-free, they usually possess fewer calories coupled with a high level of sweetness that it doesn’t take much to sweeten the dish. As a result, there are virtually zero calories added to the food or soft drinks.

How many calories are there in sweeteners?

There are almost zero calories on most sweeteners, however, there are some sweeteners such as honey, coconut sugar and agave that contain just as much as regular table sugar.

Some sugar alcohols are high in carbohydrates but because of their chemical structure, they are not absorbed in the digestive tract. These are referred to as non-absorbable carbs and we do not count them.

Let’s compare the lower glycaemic index, calories of each sweetener, net carbs in each one compared to the calories of sugar and you can decide which ones are a better choice to reduce your caloric intake or carbohydrate intake.

All values below are per 1 teaspoon (or the equivalent of 1 tsp).

Calorie chart

SWEETENER	CALORIES	NET CARBS	KETO FRIENDLY
Table sugar (4g)	16	4g
Dextrose (4g)	15	3.5g
Coconut sugar (4g)	15	4g
Honey (7g)	21	5.8g
Agave nectar (7g)	22	5.3g
High fructose corn syrup (7g)	20	5.3
Stevia (1g)	3	0.8g
Erythritol (4g)	0	0
Xylitol (4g)	10	0

Nutritional values from cronometer.com

The Top 3 Mistakes You’re Making: Video

Let’s break down these mistakes…and talk about why they are harmful.

Whether you opt for stevia, sugar alcohols, monk fruit extract or swerve brown sugar substitute, there are many low calorie sweeteners to choose from.

#1 Using Too Much

This is particularly true with stevia, which is best enjoyed in small amounts. If you’re using stevia to add some sweetness to your food or drink, and you’re not enjoying the taste because it is bitter, it could be because you’re using too much of it. 

Stevia is one of the most popular low-carb sweeteners available. It is made from the Stevia rebaudiana plant and has an extremely sweet taste—we’re talking up to 400 times sweeter than sugar. Many people don’t realize this and end up substituting their sugar with an equivalent amount of stevia in the
recipe. 

That’s a terrible mistake! Stevia is one of the intense sweeteners. Too much stevia can cause the recipe to have a bitter taste, and in some cases, can leave an unpleasant metallic aftertaste.

Another sugar replacement I like to use is the sugar alcohols such as erythritol and xylitol. These are both extremely good options. They taste like sugar (with 80% of the sweetness) and come in both granulated or powdered forms that are easy to use.

But these do have a cooling feeling in the mouth and they may have a laxative effect if taken in large amounts.

Solution:

Always use pre-diluted stevia. Always read the label to see the amount you need to replace sugar.

You can buy stevia drops or stevia powder. But check the ingredient list, some powdered stevia is diluted with dextrose which will raise your blood glucose levels. Avoid that one.

Stevia is sometimes sold in liquid form in drop bottles. Be careful how much you use; it can take as little as a half-filled dropper to overdo the sweetness of the recipe and leave a nasty aftertaste.

Before adding it to a recipe, calculate how much you need of the brand YOU have bought. Always carefully measure what you’re putting in and make sure it is not the same amount you would use if it were sugar. 

ALWAYS know how much sweetener you need and ALWAYS measure it accurately.

#2 Not Tasting Before Baking

This is a typical beginner mistake, but one you should be reminded of even as a pro baker. Just as it is possible to use too much sweetener, it is also possible to use too little.

As with ALL recipes here, I recommend ALWAYS taste your batter BEFORE cooking to ensure you have added enough sweetener to suit YOUR tastebuds.

If this is day 1 of sugar-free living for you, you may require twice the amount of sweetener as someone who has been living sugar-free for years. So don’t be afraid to add more sweetener. The longer you live sugar-free, the less sweetener (in time) you will require.

Solution:

Begin by adding the quantity of sweetener as the recipe suggests. Taste, then add more until you reach your desired level of sweetness. You must taste after each addition. Remember too much sweetener can actually be a bad thing (see above).

Over time, you might start to notice that you need less sweetener for your recipe.

Pro tip: If you recently baked something and it didn’t have enough sweetness, don’t throw it away just yet. There are plenty of other ways to add sweetness to baked goods. For instance, you could always serve your failed baking with sweetened whipped cream, sugar-free maple syrup, ripe low-sugar berries, or any other kind of substance with a natural sweetness.

ALWAYS taste your baking batter BEFORE baking. Add more sweetener until it reaches YOUR desired level of sweetness.

#3 Ignoring the Label Information

Yes, the tiny writing on the side of the package can be a bore to read, but it holds valuable information. If you’re just starting out with sugar alternatives, you’ll likely go through many brands before finding the one you like.

You need to read the nutrition facts labels on the brand names of sweetener you are about to use to ascertain:

1. The ingredients – some sweeteners have added dextrose, maltitol, food additives or other nasties. These will raise your blood glucose levels and kick you out of ketosis.
2. The concentration – you will have complete baking failures and disasters if you oversweeten a recipe or don’t sweeten enough.

I love the sweeteners that allow spoon-for-spoon replacements with regular sugar. This allows you to know exactly how much to use in any recipe in place of real sugar.

Be aware that some brands are 2:1 = so you only require half the amount, 200:1 = so you only require a pinch (and hence, very easy to over or under sweeten) and some are 1:1 = spoon for spoon in place of table sugar.

Solution:

If you’re not reading the labels, you won’t be able to accurately keep track of why you prefer a particular brand to another or why you detest one more than others. So it’s pretty straightforward—be a label reading ninja!

ALWAYS read labels to know WHAT the additives are and HOW MUCH to use.

5 sugar-free sweeteners recipes

Sugar-Free Chocolate Mousse

This creamy dessert features rich, decadent chocolate and no sugar, and it only requires six ingredients. If you’re looking to put something together that is simple, yet classic, this sugar-free chocolate mousse is the way to go.

Low-Carb Mug Cakes

These sugar-free mug cakes are a perfect way to reward yourself without regressing on your low-carb journey. They’re so easy to put together, you’ll be done in less than five minutes!

Low-Carb Chocolate Zucchini Cake

At a mere 5.2g net carbs per slice, this moist chocolate cake features keto zero-calorie sweetener and a generous helping of zucchini—the perfect blend of healthy and sweet.

Sugar-Free Pavlova

This delightful pavlova delivers less than 2g net carbs per slice. The whipped cream and ripe berries give it a natural sweetness that blends smoothly with the sugar-free sweeteners used in the recipe.

Easy Low-Carb Chocolate Lasagna

Want a no-bake option? This keto chocolate lasagna will satisfy your sugar cravings without using any natural sugar.

Want to learn more about sweeteners? Check out this Ultimate Guide to Low-Carb Sweeteners!

This article was originally published by ditchthecarbs.com. Read the original article here.

Scientific research proves that the ketogenic or keto diet can trigger weight loss if you go about it the right way. However, you may be encountering some common keto snacking mistakes that disrupt your health goals.

Keto snacking mistakes you must avoid

Snacks are a huge part of our day to day eating—yes, even whilst on keto! The right snacks will help you burn fat and feel more focused and energized, while the wrong snacks will lead to burnout and weight gain.

Never fear! I’m here to give you some simple, easy-to-follow info that will keep all your snacks in check…the easy way!

Before we get into our chat about snacks, let’s start with a quick refresher about the keto diet.

What is the ketogenic diet?

The keto diet involves eating low-carb meals that are high in fat and contain moderate protein. Replacing your carbohydrate intake with fatty meals forces your body into a metabolic state called ketosis. 

When you are in ketosis, you start burning fat instead of carbs for energy, leading to weight loss. Besides dropping pounds, going keto can reduce blood sugar and insulin levels, making it a healthy diet for combating type 2 diabetes. 

If you want these benefits and more from a low-carb diet, ditch these three snacking habits.

How many carbs per day should you eat?

Is this keto?

If you want to know whether foods such as milk, tofu, honey or couscous, fit into your keto diet, you may ask yourself is this keto? You need to understand that no food is strictly keto, or strictly not keto.

Certain foods may help you get into nutritional ketosis. This depends on the quantity and quality of the food and drinks you enjoy.

And you also need to decide whether you are clean keto (quality) or dirty keto (quantity).

1. Snacking too often

The keto diet requires lowering and stabilizing your blood sugar levels. If you are always snacking, your blood glucose levels won’t have enough time to fall to the point of ketosis, which is when fat-burning occurs.

If you are already in ketosis and start snacking too much, your body could come out of its ketogenic metabolic state. Instead of eating keto snacks for pleasure, eat them only when necessary. It helps if you can reduce your snacking to zero-carb treats a couple of times a day, with zero snacks a day being even better.

Also, reducing how often you snack helps your body to fast. Fasting increases the lowering of insulin levels and depletes glycogen stores. If your body isn’t entering ketosis quickly enough, mixing intermittent fasting with your keto diet can speed up the process.

2. Too many carbs

When you combine snacking on carbs with your daily meals, you can easily be way over your carbohydrate limit for a keto diet. Also, eating large portions can be a tough-to-break habit that increases your carb intake.

Fortunately, most keto snacks are filling due to their high fat and protein content. Feeling satiated should curb your hunger for more snacks. If you still feel hungry after a snack, your diet might not be nourishing enough. Consider switching to a more filling and nutritious keto snack.

3. Eating the wrong snacks

Snacking on the wrong foods is a common mistake among new keto dieters, but the error is not always their fault. For instance, many corporations put out products that claim to be keto or low-carb when they are not.

Instead of focusing on the shiny front label that claims the product is keto, read its ingredient list or nutrition label. Pay close attention to the carb values. If the product’s carb content is over 5 grams, skip that snack. 

Even if the label states that the carb level is within the desired range, verify it yourself by testing your blood sugar after snacking. If your blood sugar goes up, the snack is not as low-carb as it claims. 

Another red flag that a snack is not keto-friendly is experiencing hunger pangs after snacking. Carbs increase insulin levels, which makes you feel hungry. As you eat more, your insulin levels will continue to rise, leading to more eating.

Lastly, avoid snacks that contain Maltitol, a sugar alternative that can raise your blood glucose levels over the fat-burning range.

Get your FREE printable list – 50 Easy Low-Carb And Keto Snacks

Healthy keto snacking tips

Now that we know the snacking mistakes to avoid, let’s look at healthy snacking habits to implement.

• Control portions by using small plates or zip-close bags to measure your snacks.
• Add more eggs, fatty fish, non-starchy vegetables, and meat to your diet.
• Don’t eat unless you are hungry—intermittent fasting will speed up you reaching ketosis.
• If you are hungry soon after eating, your food was not nutritious and sustaining enough—add more proteins and healthy fats to your diet. 
• Gradually reduce how many times you snack in a day—aim for zero snacks per day, and your actual meals will become more rewarding and satisfying.
• Instead of snacking, prioritize eating real food during meal times—a full meal will reduce the urge to snack until lunch or dinner. 
• If you are hankering for a snack, delay satiating your hunger for a couple of hours—doing so will train your body to fast. 

Make your own keto snacks

Since we can’t trust every product advertised as a keto snack, consider making your own snacks. Below are easy-to-find and prepare snack ideas:

• Boiled or scrambled eggs: They are easy to make, and you can eat two to five without breaking your keto diet. 
• Meat: You can eat lots of unprocessed meat without coming out of ketosis. That includes chicken with the fat and skin on, beef, pork, and more. Baked bacon strips or pepperoni chips are fantastic snack options. Stay away from processed meats that contain wheat, potato starch, rice starch, sugar, or other additives and starchy fillers. Why not make your own keto glazed ham?
• Cheese: Not many weight loss diets let you indulge in cheeses. Stay in ketosis with full-fat cheese snacks. Low-fat options contain more carbs, which is not keto. Try cheese snack combinations like ham and cheese roll-ups or turkey and cheese roll-ups.
• Fish: Fatty fishes that contain high levels of Omega-3 are good ideas, including tinned/canned tuna and sardines preserved in olive oil. Avoid canned fish preserved in ultra-processed seed oils or sauces that contain sugar and starches.
• Nut butter: You can eat it alone or spread it on cucumber, celery, and other vegetables. Verify that the nuts used for the butter are low-carb.
• Fruits: Low-sugar and low-carb berries make tasty and nutritious snacks, especially when paired with double cream or natural unsweetened yogurt. If you like salty flavors, try olives and pickles.

More Low-Carb Snack Recipes …

Video: Keto snacking mistakes

I put together all of the above information plus so much more in an easy to follow 10-minute video. Take a look, and if you have any questions, please leave them below.

Conclusion

A strict keto diet requires eating less than 20 grams of carbs per day. To maintain such a diet, pay close attention to what and how you eat, especially your snacking. Avoid the snacking mistakes discussed above, and your keto journey should be much smoother.

Original Source