I have seen a LOT of recipes lately using coconut flour. As coconut meat and also it's milk are avoids for all but A nonnies........I assume the flour is an avoid also? If so, what flour would be a good for everyone substitute? Would love a non gluten flour but then what do you add to "hold everything together"?
Also, chia seed isn't listed anywhere, but please tell me it's okay for all.
Coconut flour is made from the leftovers of coconut milk and the residue is coconut meat which is really a byproduct they're calling "flour".
So if you can't have coconut milk and/or coconut meat, you can't have the flour.
As for coconut sugar... it comes from the sap of blossoms of the coconut tree.
Coconut sugar has a glycemic index of 35 (compared to cane sugar at 6. This means you won’t get the super high blood sugar spike and crash like you would with regular sugar.
Coconut sugar also has a lot of minerals (potassium, magnesium, zinc, iron and vitamins B1, B2, B3, and B6) that stay intact through the extraction process, while white sugar is stripped of all nutrients.
I would consider it a neutral unless listed on your SWAMI.
As for baking with alternative flours, I used ground nuts.....almond, pecan, peanut, walnut, hazelnuts, a combination or many types. I also use chia seed but on my SWAMI it's listed as a neutral. If not listed, it's still considered neutral.
Bean flours can be used as well as any grain you're allowed, ground into flour.
Almond flour works well in most recipes that call for flour....but not all. It requires balancing the liquid to the dry ingredients. I accomplish that by using some ground flax seeds with my almond flour or a little rice flour if necessary. Sometimes you have to use more eggs in baked goods to get adequate "lightness"....beating whites separately to get some voliume into a baked item like muffins or quick breads. To avoid using concentrated commercial sweeteners, I soak my beneficial dried fruits in hot water; dates, prunes, apricots, cherries....when soft, I puree. That and applesauce will work as natural sweeteners very well....
Takes some experimentation but generally if you google "gluten free" baked goods, you'll find a lot of great options. Recipe file on this website has great recipes. Elana's pantry is another place to search for good recipes.
If you don't have a SWAMI, then either think of getting one or consider unknown foods neutral until you know for sure.
"The happiest people don't have the best of everything.....they know how to make the best of everything!"
I've heard that the coconut sugar and the coconut flour are neutrals at this point if not listed on your Swami as an avoid...
I would use the rating for coconut meat in the Fruits section for both (personal choice), but the coconut flour definitely falls under this category. I don't know whether the coconut sugar shares the problems with the meat or not, so I'd rather be safe.
SWAMI O+ Gatherer, Healing from Fibromyalgia Kyosha Nim Columnists and Bloggers
Location: New York
If you can't afford a SWAMI right now, you have a few choices regarding the foods that aren't listed for BTD:
1) Take a look at the GTD book (aka "Change Your Genetic Destiny")- via the public library if necessary, and see how those foods list for your most likely genotype. This won't always give you the exact same rating that SWAMI would give you, but it's a very reasonable place to look. You can use the GTD values for those food items, even if you're otherwise following BTD rather than GTD.
2) Avoid consuming any foods that you can't verify.
3) Assume that anything unlisted is neutral and eat it freely (only after verifying that it's not otherwise listed in Typebase under a similar name, such as with coconut flour and coconut meat.)
4) Try out each individual "unlisted" food to see how you personally react to it. Eat as cleanly as possible prior to the test, and only test one food at a time. This technique isn't perfect, as some "avoids" have no obvious symptoms while still doing subtle damage, but it's better than just assuming all unlisted foods are OK.
Ruth, Single Mother to 20 yo O- Leah , 19 yo O- Hannah,and 13 yo B+ Jack
I use brown rice flour to bake and add 1 egg per 1-2 cups of brown rice flour to hold it together. I've tried using ground flax or chia seeds instead of an egg to hold it together but like the results I get with an egg the best.
Some rice flours are a bit gritty so I use Bob's Red Mill brown rice flour because I like the softer texture.