I saw in a recent post someone mentioned using starches in place of actual flours. Nut flours have phytic acid and wheat is out of the question. Coconut is apparently also a nut with phytic acid in the flour! So What do I bake with? If I want to make something little and easy, or fast, or chocolatey ;) ?
I don't think I would mind having a sweet potato brownie. I'm loving me some sweet potatoes lately.
What do you think?
Edit: I miss crunchy things and I wanted something like pie with a golden crust. However, I just bought canned pumpkin and ate it with some coconut milk mixed in and it still didn't feel as healthy as a regular sweet potato, which I am almost in love with.
I guess I am starting to learn my lesson. There is no such thing as 2nd degree foods, secondary source foods, or foods derived from foods that are going to feel as healthy as real foods. Canned, flour, etc. Maybe baking is the same way, but at least I still want everything to be savory. And I want to enjoy the flavors of the season. Enjoyably. And with little money. Maybe getting a dehydrator will help with the crunchy things issue.
I will try to find/make these recipes with whole foods (not even canned purees or fake foods). I guess I have to try and see what happens!
Thank you to everyone for your suggestions! I will be trying more things, but with a more whole-foods spin!
The sweet potato idea sounds pretty good. I love baked sweet potatoes with butter, cinnamon and some maple syrup to fix my sweet tooth. There are a lot of recipes on low carb websites with canned pumpkin as the "flour" of the baked good. They use a lot of fake sweeteners, so I prefer to replace it with a small amount of a real sweetener.
If you don't mind rice, I like to use white rice flour for some recipes, usually to thicken a sauce or for pancake type recipes. There are a lot of recipes out there, though many suggest a blend of other starch flours because they all tend to have different properties.
If you want to have a sweet and don't mind using butter, sugar or chocolate, I would recommend a flourless chocolate cake: http://allrecipes.com/Recipe/Flourless-Chocolate-Cake-I/
Coconut is not a "nut". This blog says there is no need for concern about phytic acid in coconut flour.
This article states: "The mineral-binding effect of the phytates in coconut is essentially non-existent. It is as if coconut has no phytic acid at all. In a study published in 2002, researchers tested the mineral binding capacity of a variety of bakery products made with coconut flour. Mineral availability was determined by simulating conditions that prevail in the small intestine and colon. The researchers concluded that coconut flour has little or no effect on mineral availability." (Trinidad, TP and others. The effect of coconut flour on mineral availability from coconut flour supplemented foods. Philippine Journal of Nutrition 2002; 49:48-57). In other words, coconut flour did not bind to the minerals. Therefore soaking or other phytic acid-neutralizing processes are completely unnecessary.
The chocolate and/or cacao powder in your brownie will have the most phytic acid in it anyway (with or without the alternative flours).
Something I have been wondering myself and managed to find and try these recipes that I can happily recommend. Give it a shot and I am sure it'll be a success.
coconut macaroons Ingredients * 3 x Apples * 3 x figs or 6 dates * 6 cups of desiccated coconut * 2 cups of coconut flour * 2 heaped tablespoons of organic virgin coconut oil (melted) * 1 cup of honey
Instructions * pre warm the oven to 200c (gas mark 6 / 400F) * stew the apples & figs till they are nice and soft * mash or blend the apples & figs into a smooth puree * mix in the coconut (desiccated & flour) * add in the honey
You should have a fairly wet, sticky mixture. If it is too wet, add a bit more coconut flour, if it is too dry, add a bit more honey. With your hands form into small, tight cake shapes and place them onto a sheet of parchment paper or an oiled baking tray. Stick them in the oven and cook for 30 mins or their abouts. You should see the bottom edges and peaks going brown when they are ready to come out. Let them cool thoroughly before eating.
PARSNIP, DATE & BANANA CAKE
1 large parsnip, boiled, drained & mashed 3.5oz (100g) stoned dates, roughly chopped 1 banana, mashed 1 tbsp dairy-free margarine or vegetable oil 1 tsp cinnamon 3/4 cup (150g) coconut flour 2 tbsp desiccated coconut (optional) ½ tsp xantham gum (I replaced it with chia seeds) ½ tsp bicarbonate of soda (I do not think you need this) 1. Preheat the oven 350F/180C/Gas Mark 4 2. Place the chopped dates in a saucepan & add enough water to cover (about ¾ cup – 1 cup). Gently heat & stir until the dates have dissolved into a smooth paste. 3. Add the margarine or vegetable oil & stir to melt. 4. Add the mashed banana & mashed parsnips, stir to combine. 5. In another bowl, sift together the dry ingredients. Fold this into the wet ingredients, adding a little water if the batter is too dry. 6. Pour into a greased loaf tin & bake for 45-50 mins or until an inserted skewer comes out clean. 7. Remove & cool on a wire rack.
PUMPKIN COCONUT SQUARES
* 1 Can Organic Pumpkin, 14 ounces * 1/2 Cup Coconut Flour * 1/4 Cup of sweetener of your choice, I did not use any and instead served with fruit * use chia seeds instead * 2 Tbsp Coconut Cream concentrate dissolved in 1/4 Cup Water * 2 Tbsp Ghee, melted * 2 Tbsp Coconut Oil, melted * 1 Tbsp Cinnamon * 1 Tbsp Allspice * 1 Tsp Ground Cloves
1. Preheat your oven to 350 Degrees F 2. Mix the coconut flour with baking powder and set aside 3. In a seperate bowl, combine all of your remaining ingredients and mix well 4. Add your coconut flour and baking powder and mix well 5. Grease a 8×12 pan with coconut oil 6. Add your batter to the pan 7. Bake in your preheated oven for 45 minutes or until the bars pass the toothpick test 8. Cool down and cut into squares of your size liking