Grocery stores are not typically on top ten lists of places to seek adventure, but I consider them as potential starting places for cooking adventures. Even when nothing on my shopping list requires me to visit the aisle with specialty gluten-free items, I eagerly peruse the shelves in that area to look for new products, particularly among the baking supplies.

On one such exploratory trip through the gluten-free section, I spied a product I had never seen before. It was coconut flour. My initial thought was that although coconut flour might be tasty to use in baked goods, it would probably have a high enough fat content that I would not want to use it very often. I was amazed when I read the nutrition facts on the label and saw that two tablespoons of coconut flour contained only 1.5 grams of fat. I compared it with almond meal and noted that two tablespoons of almond meal contained 6 grams of fat (12 grams of fat per quarter cup, according to the package label). Tablespoon for tablespoon, coconut flour had one-fourth the fat content of almond meal, which I frequently used in combination with other flours. A further comparison showed that coconut flour had four times as much dietary fiber as almond meal and packed almost as much protein. Not only that, but coconut flour was nearly half the price of almond meal. This was more than ample justification for experimenting with the new flour.

Table. Coconut Flour Compared with Other Gluten-Free Flours.

Table. Coconut Flour Comparison – Bob's Red Mill and Aloha Nu Brands.

Since that time, I have learned that coconut flour is produced by drying fresh coconut meat, removing most of the oil, and grinding the defatted meat into a powder. The resulting flour is very high in fiber and low in digestible carbohydrates, giving it a low glycemic index. It is low in fat and contains no trans fats and no cholesterol. Although the flour has a slightly sweet taste, two tablespoons of coconut flour contains zero grams of sugar. In comparing it with other flours, coconut flour is lower in total carbohydrates than brown rice and white sorghum flours; it is comparable in protein to white sorghum flour; and it is simultaneously lower in fat and higher in fiber than soy, flaxseed, and almond flours.

With coconut flour having such remarkable nutritional properties, using it seems like a brilliant way to increase the protein and fiber content of foods, but does it make everything taste like coconut, and what is its effect on the texture of foods? Surprisingly, results vary depending on the brand of coconut flour used. Bob's Red Mill Coconut Flour is a soft, yellowish powder that feels similar to wheat flour. Used in combination with other gluten free flours, it gives only a slight hint of coconut taste, if any, to the final product. Though it is necessary to increase the amount of liquid in recipes made with Bob's Red Mill Coconut Flour, the end products are moist and do not have the chewiness normally associated with coconut. Aloha Nu Coconut Flour, on the other hand, is a white flour that looks and feels grainier than wheat flour. Foods made with Aloha Nu brand have a detectible coconut flavor, tend to have a drier crumb even with additional liquid added in cooking, and also retain some of the chewiness of coconut. In cookies, I find the taste and chewiness of Aloha Nu Coconut Flour favorable, but in other baked products, I prefer the flavor and texture properties of Bob's Red Mill Coconut Flour. However, if calories and fiber are of greater significance than flavor and texture, the Aloha Nu brand flour wins; Aloha Nu Coconut Flour is lower in calories and higher in fiber than Bobs Red Mill Coconut Flour though they both have the same fat and carbohydrate amounts.

Coconut flour can be used in a variety of foods such as pancakes, muffins, cookies, breads, scones, crumb piecrusts, and cakes. Web sites that offer information on using coconut flour suggest substituting 15-25 per cent of the flour in a standard recipe with coconut flour. In gluten-free recipes for pancakes and cookies, a flour blend that works well is this:

• 4 parts brown rice flour
• 1 part coconut flour
• 1 part almond meal

For example, for 1 1/2 cups of gluten-free flour, use 1 cup brown rice flour plus 1/4 cup coconut flour plus 1/4 cup almond meal.

Coconut flour absorbs more liquid than some other flours do. Therefore, it is usually necessary to add extra liquid to recipes not designed specifically for coconut flour. The Bob's Red Mill Web site suggests using the same amount of additional liquid as the amount of coconut flour used. For those who prefer to use recipes that are already formulated to work with coconut flour rather than experimenting with substitutions, there are two recipes at the end of this tip and many more recipes available on the Internet.

Internet sites with recipes:

• Simply Coconut
• Tropical Traditions
• Bob's Red Mill

Coconut flour can be purchased over the Internet. In San Antonio, Bobs Red Mill Coconut Flour is available locally at Whole Foods.

Chewy Chocolate Chip Cookies

• 1/3 cup shortening
• 1/3 cup butter
• 1/2 cup granulated sugar
• 1/2 cup brown sugar, packed
• 1 egg
• 1 teaspoon vanilla
• 2 tablespoons water
• 1 cup brown rice flour
• 1/4 cup coconut flour
• 1/4 cup almond meal
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup chocolate chips

Preheat oven to 375°.

Cream shortening, butter, and sugar together until fluffy. Beat in egg, vanilla, and water. Add remaining ingredients and stir until well mixed. If cookie dough is too dry, add more water, a little at a time, until mixture holds together.

Drop dough by tablespoonfuls onto ungreased cookie sheet, leaving about 2 inches between cookies. Bake 10–13 minutes or until cookies begin to brown. Remove from oven and let cool 5 minutes before removing from cookie sheet to cooling rack.

Yield: about 3 1/2 dozen cookies

Coconut Almond Pancakes

• 1/2 cup brown rice flour
• 2 tablespoons coconut flour
• 2 tablespoons almond meal
• 1/4 teaspoon salt
• 1 teaspoon baking powder
• 3/4 teaspoon cinnamon
• 1 tablespoon oil
• 1 egg
• 3/4 cup milk, approximately

Whisk dry ingredients together. Stir in oil, egg, and part of the milk. Add additional milk until batter is the consistency of cake batter.

Preheat a non-stick skillet over medium heat. Pour about 1/4 cup batter into skillet to make a 4-inch diameter pancake and cook until bottom begins to brown. Turn pancake and cook until bottom is brown. It may be necessary to add more liquid to batter before cooking additional pancakes, as coconut flour absorbs liquid while the batter stands.

Yield: Six 4-inch pancakes, approximately 2 servings

Serving suggestion: top pancakes with plain yogurt and sliced strawberries or peaches.