Try this easy delicious slice baked with Four Seasons Foods Coconut flour combined with Dessicated coconut, cinnamon, apples and cauliflower. It’s a low in carb combination of healthy ingredients. Cauliflower is a great ingredient to add to baking mixes. It adds volume without adding in extra flavour or significant calories. Coconut flour is a great gluten free flour, not only for its distinct flavour but also the health benefits it comes with.
COCONUT FLOUR BENEFITS
- Coconut flour is minimally processed so it keeps it’s naturally high healthy fats especially lauric acid. Lauric acid is said to be good for healthy skin as well as healthy thyroid function.
- Coconut flour is high in fibre which is great for maintaining good digestive health.
- Coconut flour is low in carbs. It is safe for diabetics and those watching their blood sugar.
- Coconut is low in polyunsaturated fats, which are the fats that we need to avoid to stay in good health.
TIPS ON BAKING WITH COCONUT FLOUR
- A small amount of coconut flour goes a long way in baking. A quarter amount of coconut flour can be used to replace wheat flour in recipes.
- Coconut flour soaks up a lot of fluid during the process of mixing your batter. You will need to add in more water, milk or juice than on other types of flour.
- Allow your batter to sit for about 5 to 7 minutes after mixing so the flour absorbs the liquid. That way you can monitor the consistency and add more liquid if you need to or a bit more flour if the mix is too runny.
- Coconut flour can get clumpy and sifting it before using it helps.
- Because coconut flour is gluten free and so contains no gluten to hold it together, you will need to use binders otherwise baked goods will turn out crumbly. Binders that work are eggs, chia, flax and to a lesser extent apple sauce.
- Coconut flour also combines well with wheat flour and other types of flour to add some coconut flavour to baked goods.
COCONUT AND APPLE SLICE RECIPE
To make this recipe please note that the first part of baking starts off by making a fruit relish to add to your baking mix. After this you will need to wait and cool it down totally before you start baking. You can also make this beforehand and keep it in the fridge ready to use when you need to use it.
2 Tablespoons Four Seasons Foods Coconut flour
2 Tablespoons Four Seasons Foods Dessicated coconut
¾ Teaspoon Four Seasons Foods Cinnamon powder
2 Tablespoonfuls honey or other sweetener of your choice
3 eggs, beaten
3 Tablespoons butter
100 ml coconut milk
1 Tablespoon lemon juice
½ a teaspoon baking powder
1 cup finely grated cauliflower
1 large diced apple
In a pan, melt 1 tablespoon of butter and saute the cauliflower, diced apple and cinnamon for about 2 minutes to make a quick cauliflower and apple relish.
Take it off the stove and cool it down totally before starting baking.
To start baking combine in a bowl the cooked apple and cauliflower with all the other ingredients and mix into a smooth batter and leave it to sit for about 5 minutes.
Pour the baking mix into a lined baking tray and bake at 220 degrees Celsius for 25 to 30 minutes.
Once it’s done take it off the oven and off the pan and leave it to rest and cool down totally before enjoying.