During the summer, I jumped on the bandwagon and tried the whole 30. I know, I know… what was I thinking🙈
Let’s just say I’m glad that month of my life is over 😬 But, if you want to learn more about my experience check out this post, My Intuitive Eating Journey
If you’ve never heard of the whole 30, let me give you a little background. When you partake in this diet you CANNOT have any added sugars, processed foods, and grains. To my surprise, this meant saying goodbye to some of my favorite cooking and baking staples like honey, stevia, peanut butter (yeah, this one was seriously depressing), and oatmeal.
Because I didn’t want to give up my beloved pancakes too, I decided to purchase coconut flour from Amazon. Little did I know that I’d receive a whopping 4 lb. bag😳
So, what is a girl to do with a crazy amount of coconut flour? Bake her heart❤️out of course😜
But seriously, all joking aside, I’ve developed a new love for baking with coconut flour because of its health benefits. If you didn’t already know (which I’m assuming is the case since your reading this post 😉), coconut flour is loaded with fiber. What’s the big deal about fiber, you may ask?
High fiber intake, especially soluble fiber, has been associated with lower levels of insulin resistance in women.2 Basically, to avoid the risk of cardiovascular disease and diabetes, the less insulin resistance, the better.2 Fiber also keeps you feel longer and enhances water absorption in your colon, which prevents constipation.1
On top of that, coconut flour is a low GI food. This means your body will slowly digest your coconut flour based food, which equates to sustaining energy. When you compare coconut flour to white flour, which is a high GI food, there is a big difference. You ever notice when you eat a cookie, you get a nice little sugar rush accompanied by a crash?
Yup, that’s because your body quickly converted the white flour to sugar, which results in a sluggish food hangover. When you eat low GI foods, your helping yourself out and preventing a dreaded food crash.
Ready for another fun fact about coconut flour? It’s coming for you, ready or not👻
When you compare 1/2 cup of coconut flour to 1/2 cup of wheat flour, wheat flour has less fiber (10g vs. 5.5g) and more starchy carbohydrates (16g vs. 43g).2
Okay, since you’re practically a pro and know exactly why you need coconut flour in your life and pantry, let’s get to the best part…
Baking and Eating
With my enormous 4 lb. bag of coconut flour, a bunch of ripe bananas, and knowledge about coconut flour’s health benefits, I decided to put it to use.
I got a little crafty and decided to use my other favorite baking alternative, protein powder. Hence, the chocolate PROTEIN banana bread 🤗 Can I get a YUM?!
This recipe has no added sugar and can be enjoyed as a snack or dessert.
Serve with a generous amount of nut butter on top, for extra protein and deliciousness!
Chocolate Protein Banana Bread
- 5 ripe bananas smashed
- 2 scoops of Orgain whey chocolate protein powder
- ½ cup of coconut flour
- ½ tsp. of baking powder
- ½ tsp. of baking soda
- 2 eggs
Add beaten eggs to mashed banana. Slowly add the protein powder, coconut flour, baking powder, and baking soda. Pour the mixture into a greased 9×5 loaf pan. Bake at 350 for 40-45 minutes or until a toothpick inserted can be removed clean.
1.Trinidad TP, Mallillin AC, Valdez DH, et al. Dietary fiber from coconut flour: A functional food. Innovative Food Science and Emerging Technologies. 2006;7:309-317.
2.Breneman, C. B., & Tucker, L. (2013). Dietary fibre consumption and insulin resistance – the role of body fat and physical activity. The British Journal of Nutrition, 110(2), 375-83. doi:http://dx.doi.org.une.idm.oclc.org/10.1017/S0007114512004953
3. Wheat Flour Nutrition Facts. Eat This Much Website. https://www.eatthismuch.com/food/nutrition/wheat-flour,4838/
4. Coconut Flour Nutrition Facts. Eat This Much Website. https://www.eatthismuch.com/food/nutrition/organic-coconut-flour,552397/