What in Bob’s Red Mill Is Coconut Flour?

Do you ever hear some people talk about different kinds of flour, new seeds, or see a word on a menu that you have no idea what it really is? Sometimes when I walk into the “natural foods” section of the grocery store, I see things that look pretty cool, but sometimes just keep walking because I’m not sure what they are or how I’m supposed to use them. I just wonder “What in the world is that? And how am I supposed to use it?” When I heard about coconut flour, that was exactly how I felt, except for this time, with Bob’s help, I have done some research, experimented with some recipes, and feel like I know a little more about coconut flour. Hopefully I can share what I’ve learned with you so that you can add it to your shopping list and add a little healthy touch of coconut to your family’s diet instead of walking on by.

What is coconut flour?

Coconut flour is a soft, flour like product made from the pulp of a coconut. It’s actually a by-product made during the coconut milk making process. When making coconut milk, you have to soak coconut meat. That pulp is then dried out and ground into this powdery flour.

What are the health benefits of coconut flour?

Many people look to coconut flour to help create gluten free baked goods. Gluten free is definitely a great reason to use coconut flour, but that’s not all it has to offer. Coconut flour is also extremely high in fiber with almost double the amount found in wheat bran. In just 2 tablespoons of coconut flour, there are 5 grams of fiber (20% of the recommended daily value) and 8 grams of carbs. Mayo Clinic says a diet with plenty of fiber can help keep you regular, help maintain weight, and lower your risk of diabetes and heart disease.

How do you cook with coconut flour?

Cooking with coconut flour can be a little tricky. I have had a couple of recipes completely bomb. Once you get the hang of it though, it’s a super easy way to add nutrients and fiber to a ton of dishes. There are two things to keep in mind when working with coconut flour. Since it is so high in fiber, it requires a ton more moisture. There is also no equal substitution when working with coconut flour. You can usually substitute about 20% of the flour in a recipe for coconut flour and add at least 20% more liquid. My personal experience also says that when working with baked goods, you should also add about 3-5 eggs for every cup of coconut flour you are using. You can also add a tablespoon or two of coconut flour to sauces and gravies. It is a little clumpy so take your time when adding it in. Coconut flour has a naturally sweet flavor that can really add a nice little something extra to dishes.

Honestly, when you’re beginning to bring coconut flour into your cooking, stick to already established recipes. Once you start to get a little more comfortable, you can begin to experiment. I speak from experience… botched recipes can be costly and a little disheartening. Practice with some great recipes online first. You can even check out my first great coconut flour recipe success: Whole Wheat Coconut Blueberry Muffins.

Resources for More on Coconut Flour

-          Mayo Clinic article on benefits of high fiber diet

-          Nourished Kitchen: A great blog with tips on baking with coconut flour

-          Livestrong article on the benefits of coconut flour

-          Bob’s Red Mill coconut flour facts

-          Bob’s Red Mill Hangout on Google+: Tips for Baking with Coconut Flour

About Ashley – Ashley is a mom, wife, sister, daughter, and friend working to navigate through the mysterious world of Mommyia. Read more about her adventures at Momicles and follow her @Momicles2010.

It’s hard to miss the probiotic trend in the food industry these days. Probiotics are good bacteria that aid in the balance of our digestive tract. These microorganisms aid in digestion and support our immune system. They can help prevent intestinal upset and aid in the treatment of certain infections. In fact, if you’ve recently taken antibiotics, you’ve likely wiped out your good bacteria. Probiotics will help replenish your bacteria stash and get you back to your old self.

These good bacteria are found in many packaged foods (everything from chocolate to protein bars to ice cream), but are naturally occurring in yogurt, kefir, kombucha, sauerkraut, miso, kimche, and tempeh, to name a few. Notice that each of these foods is a fermented product. Fermentation is the result of active bacteria growth. To cause fermentation, bacteria is introduced to the food. This bacteria converts the foods sugars to acid, gas or alcohol. When ingesting these fermented foods, you add a live organism (more like millions of live organisms) into your digestive system. These organisms work to breakdown foods in your body and out-compete the bad bacteria that make us sick.

Probiotics are awesome, but they can’t work alone. That takes us to prebiotics. Prebiotics are the food that probiotics need in order to survive and get busy in your body. It makes sense, in order to out-compete the bad bacteria and thrive, these good bacteria need some fuel. Just like you combine sugar and water with yeast to activate it in order for your dough to rise, you need some kind of sugar to get these probiotics charging.

Not all sugars are created equal, however, so don’t grab a doughnut and think you’re helping out your kombucha with some fuel. The best prebiotics are whole grains, legumes and fruit, but other foods high in fiber are also good prebiotics. Fiber is key because it is the “waste” from your food that sticks around in your digestive system. This waste product is exactly what the bacteria need to thrive. Any food without fiber won’t offer up much of use to the good fauna in your system.

Here are some great ways to combine prebiotics and probiotics for a healthy, happy digestive system.

• Muesli and Yogurt- the ultimate in a healthy breakfast or snack. Pick yogurt that lists either Lactobacillus or Bifidobacterium in the ingredient list as a live culture. Choose a plain or vanilla flavor that is low in sugar for the most nutritious choice. Muesli is unsweetened, but contains dried fruit that will add a nice sweetness to your meal. The whole grains provide the prebiotic fiber and the nuts and seeds will give you an extra omega-3 bonus.
• Brown Rice and Tempeh- combine a whole grain brown rice with tempeh for a one-two prebiotic/probiotic punch. Add vegetables sauteed in olive oil for a heart-healthy complete meal.
• Whole Grain Crackers with Yogurt Dressing/Dip – Replace sour cream in your favorite dressing or dip with a probiotic-packed yogurt and pair with whole grain crackers, bread or even drizzle over a whole grain salad. Try this Creamy Avocado Yogurt Dressing from Mother Thyme and these Savory Hemp Crackers for a wonderful omega-3 rich snack.

With all of the attention swirling around genetically modified organisms (GMOs), we’ve been getting a heap of questions about our products and GMOs. Rest assured, at Bob’s Red Mill, we are committed to providing identity preserved products exclusively.

“Identity preserved” means that the seeds that were planted to grow our crops came from a non-GMO source. We work constantly with our farmers and suppliers to ensure that the ingredients we procure are non-GMO. In fact, each of our corn, rice, soy and flax suppliers is required to sign a statement which affirms that their ingredients come from non-GMO sources.

Planting identity preserved seed is just the first step in ensuring that products are non-GMO. That is why we have recently procured state-of-the-art testing equipment that allows us to begin our own in-house testing of our products. Our goal is to implement a testing protocol that is acute and prolific.

We hope you share our enthusiasm for keeping natural foods natural. If you have any questions, please leave them in the comments section.

To Your Good Health,

If you resolved to have a healthier, happier 2013, consider adding some (or all) of these nutritional powerhouses to your diet. For recipe inspiration, check out our recipe collection on our website.

1. Flaxseed Meal: Flaxseeds are packed with omega-3 fatty acids, delivering a whopping 2400 milligrams in each 2 Tbsp serving of Flaxseed Meal. Ground flax also delivers 4 grams of fiber and 3 grams of protein per serving. Seeds should be ground to reap the benefits of flax, however, whole seeds make a wonderful addition to breads and other baked goods. Bonus: Flaxseed Meal makes a great egg substitute in most baking. See below for directions.
   
   

   Flaxseeds and Flaxseed Meal

2. Hemp Seed: Like flax, hemp seeds are chock full of omega-3 fatty acids, delivering 880 milligrams in each 2 Tbsp serving. Unlike flax, these seeds do not need to be ground to enjoy their nutritional punch. Hemp seeds are creamy and nut-like in texture and flavor. Larger than a sesame seed, but smaller than a sunflower seed, these little babies are a great addition to hot cereal, salads and baked goods. A 2 Tbsp serving will deliver 5 grams of protein, making them a perfect addition to breakfast or a post-exercise snack. Bonus: Hemp is a complete protein! This makes it ideal for vegetarian and vegan diets.
   
   

   Hemp Seeds

3. Chia Seed: Chia is the darling of nutritionists these days and it’s easy to see why. Like flax and hemp, chia is a wonderful source of omega-3 fatty acids, fiber and protein. Each 1 Tbsp serving delivers 2900 milligrams of omega-3, 5 grams of fiber and 3 grams of protein. Chia does not need to be ground to enjoy its health benefits, but some people find it easier to digest chia gel. See below for making chia gel. The seeds can be added to hot cereal, baked goods, smoothies and all sorts of wonderful dishes. Bonus: The fiber in chia has the ability to thicken, making it ideal for refrigerator jam, thickening sauces or using as an egg in baking.
   
   

   Chia seeds

4. Almond Meal: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E, as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates. Eating whole almonds is terrific, but did you know that adding almond meal to your baking and cooking can bring the health benefits of almonds to your diet, as well as cutting back on carbohydrate consumption? Replacing 1/4 cup of white flour in your baking with almond meal will add wonderful texture and flavor and reduce the carbohydrate load. These days, baked goods using exclusively almond meal can be found all over the web for those that need to watch their sugars. Bonus: Almond meal makes a great coating for fish and chicken in place of flour or cornmeal.
   
   
5. Coconut Flour: Once consigned to the category of nutritional no-no’s, coconut has seen a resurgence in popularity due to new studies that have found it to be a highly nutritious food. While everything made from coconut may not be good for you, some coconut products are very good for you. Coconut flour is one of these mind-bogglingly nutritious foods. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber! The light flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. Like almond meal, coconut flour has a low carbohydrate load, making it ideal for people who must manage their carbohydrate intake. Coconut flour is gaining in popularity, but it is still a tricky flour to bake with. We recommend starting with some recipes to get the hang of it, as it requires an unusual amount of liquid to balance out the high amount of fiber. Adding 2 Tbsp to a protein rich smoothie is a great way to get a little more fiber into your diet. Bonus: Like almond meal, coconut flour also makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal.

What super foods would you add to this list?

Using Flaxseed Meal as an Egg Replacement:

Flaxseed meal makes a great egg replacement for muffins, quick breads and other baked goods with a heartier texture. It does not work as well for recipes with a lighter texture such as a white cake or sugar cookies (it will likely work, but the texture will be different and some visual appeal may be lost). It also does not work very well in egg-heavy dishes such as quiches, stratas and frittatas. Use this formula to substitute for one egg. Double for two eggs, triple for three eggs, and so on…

1 Tbsp Flaxseed Meal
3 Tbsp Water

Combine flaxseed meal and water and allow to sit for about 5 minutes. Add this ingredient to your recipe as you would the eggs.

Making Chia Gel:

2 Tbsp Chia Seed
1 cup Water

Combine chia seed and water and allow to sit for about 15 minutes.

Last week, Elana from Elana’s Pantry published a blog post entitled “Gluten Free Is Not Healthy” which sparked a pretty good conversation on Twitter and her blog. Before you jump to conclusions, we recommend reading the article. While some of her statements might appear misleading when taken out of context (and some she freely admits were a bit factually off), her overall message is spot on in our opinion. When we asked our Facebook fans what they thought about the article, the majority agreed with her sentiment, which was, essentially that eating a gluten free diet does not necessarily mean you are eating a healthy diet. Gluten free processed foods are still processed foods and are as nutritionally deplete as their conventional counterparts- a gluten free frozen pizza is still a frozen pizza. Eating a gluten free diet can be unhealthy if not done correctly.

That is NOT to say that eating a gluten free diet is not going to benefit you when you have celiac disease, gluten intolerance or just need to avoid gluten. Cutting out gluten most definitely will be more beneficial to your health in those instances. What this article really points out is the need for a nutritionally balanced gluten free diet. Eating a diet rich in whole foods is far superior to one that relies heavily on foods like white rice flour, potato starch and prepared gluten free junk food.

Like a balanced conventional diet, a healthy gluten free diet should be rich in whole grains like sorghum, millet, quinoa, brown rice and buckwheat, to name just a few of the many gluten free whole grains available. Fresh fruit and vegetables are naturally gluten free and should be eaten with every meal. Protein, when chosen carefully, is a gluten free nutritional powerhouse. Meats that have not been processed with fillers, fresh fish, tofu, tempeh and legumes are all great sources of protein and the overwhelming majority of these foods are naturally gluten free. A good rule to follow is the rule of thirds- a third of your plate should be protein, a third vegetables and a third carbohydrate (preferably a complex carbohydrate).

For your optimal health, leave those processed gluten free foods for special occasions- we all want to enjoy a piece of pizza once in a while- and focus on eating a variety of whole foods. If you need some inspiration, here are some bloggers who really do gluten free right. Also, be sure to browse our extensive recipe collection on our website and here on the blog- we have loads of good choices for a gluten free diet.

• Gluten Free Girl
• Simply Sugar and Gluten Free
• Gluten Free Goddess
• Simply Gluten Free
• The Gluten Free Doctor
• The Gluten Free Homemaker
• The Non Diary Queen

Have some more suggestions that people should consider for a healthy, gluten free diet? We’d love to hear from you in the comments!

What’s the deal with “natural flavors” anyway? There’s something that seems inherently unnatural about them. Aren’t “natural flavors” a bit redundant? Shouldn’t the flavor of something already be present without the addition of more flavors? That’s what I’ve been asking myself and I know many of you wonder the same thing. What is in those “natural flavors” anyway and why don’t manufacturers have to list their ingredients?

Natural Flavors as defined by the USDA are, “the essential oil, oleoresin, essence or extractive, protein hydrolystate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf of similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.” That just clears it up, doesn’t it?

From the above paragraph, I think I understand that a natural flavor can be derived from almost anything, but has not been chemically manufactured. These ingredients are used to enhance the flavor of the food to which they are added. Most often, you find these have been added to processed foods- chips, crackers, boxed meals, canned soups, etc. The FDA does not require companies to list what those natural flavors are derived from and is content with simply stating “Natural Flavor.” I suppose this is to protect a company’s ingredient- the one that makes the food taste like none other, the secret ingredient, if you will.

I don’t know how an ingredient list that states INGREDIENTS: Apple Slices, Water, Cane Syrup, Corn Syrup, Modified Corn Starch, Spices, Salt, Natural Flavor and Artificial Flavor helps anyone. What is the natural flavor that is used here? Am I to infer that the natural flavor is natural apple flavor? It could be anything. I can’t seem to find a single reference to what those natural flavors are made up of to give you any real examples. It could be any combination of ingredients that fall under the USDA definition.

This is why so many people with food allergens and other restricted diets are up in arms and calling for a rewording of the Code of Federal Regulations to require companies to list what makes up these natural flavors.

At Bob’s Red Mill, we refrain from the term “natural flavors” and when we use flavorings, we list the ingredients. For instance, if you see Natural Vanilla Flavor on our label, you will also see “Sugar, Cornstarch, Vanilla Extract.” We think you have a right to know. Now if only the USDA and FDA felt the same way.

Starting a gluten free and casein free diet can be pretty daunting, so we’ve compiled some tips for making the transition a bit easier.

1. Know the common sources of gluten and casein. Print it out and keep it in your wallet or put it on your smart phone for handy reference.

• Gluten:
• Wheat (including Spelt/Kamut/Triticale)
• Rye
• Barley
• Pasta
• Bread
• Couscous
• Pancakes
• Flour
• Cookies, Crackers and other Baked Goods

• Casein:
• Milk (including Cream)
• Butter
• Yogurt
• Cheese
• Sour Cream
• Cottage cheese
• Ice cream
• Salad dressing (Ranch, Blue Cheese, etc)
• Creamed soups

2. Be aware of the hidden sources of gluten and casein, such as soy sauce and natural flavors. There is a great list to get you started here.
3. Get used to reading labels. Take your time and examine the ingredient list of a product. Don’t just rely on allergen statements, but really look at what is listed. Labels change, so check frequently to be sure that the company hasn’t changed the label or the way the ingredient is made. If you’re really not sure, call the company.
4. Be your own advocate and take the diet seriously. Don’t cheat and don’t let others think a little gluten or casein is okay. Yes, we know it’s hard to pass up that luscious piece of chocolate cake, but if you don’t take it seriously, how will others? This means standing up for yourself at restaurants and family gatherings. Treat your new diet as you would a serious food allergy. A little bit can derail all the work you’ve been putting into healing your body.
5. Plan ahead. If you’re eating out, call ahead to the restaurant and find out what their policy is for food allergens and find out what you can eat on their menu. If you can’t eat anything and they’re not willing to work with you, find a different restaurant. This goes for family gatherings and catered events. If you can’t get around attending the event, eat beforehand or bring your own, safe food.
6. Bring back-up food. Always keep snacks that you can eat on hand for those times when there is no safe option. If you have to eat somewhere that is not going to work with you to ensure your safety, bring your own food or eat ahead of time- even if it’s your mother-in-law’s house or a fancy dining establishment. You deserve to eat safely.
7. Finally, find an ally. Whether it is your partner or just a friend who “gets it” find someone you can talk to about the challenges of your new diet and share a meal with when you just want to eat in peace. Someone who will help advocate for you when the going gets tough and understands that you are not just “picky.”

Did we miss something? Tell us in the comments what other advice you’d offer someone just getting started on the GF/CF diet.

Modified Food Starch is made by physically, enzymatically or chemically altering starch to change its inherent properties. In this instance, modified does not necessarily mean genetically modified, however some modified starches are likely made from genetically modified ingredients. Modified starches are typically used in foods for the same reasons as conventional starches—thickening, stabilizing or emulsifying. Some of the properties gained by changing the original starch can include the ability to stand different temperatures (excessive heat, freezing, etc), increase the shelf life of the desired property (for example, it will keep thickening the sauce for a longer time than its conventional counterpart), alter their thickening ability and shorten the thickening time (for example a modified starch may thicken a sauce much faster than its conventional counterpart).

The most common types of modified food starch are made from corn, wheat, potato and tapioca. Typically labels will list the source from which the starch was modified as Modified Corn Starch, however unless it is derived from one of the top eight allergens (in this case wheat), it is not required by law to be listed this way. Most modified starches are gluten free, except for those that use wheat starch as a base. There is some controversy about whether modified wheat starch really does contain gluten, however. Our opinion? Why risk it?

Modified starches are often used in foods that promote themselves as “instant” and in foods that might need a certain temperature to thicken (during cooking or freezing). Think of gravy packets, instant puddings, and those meals that come in a box and require a minimum amount of cooking or simply need boiling water. These days you can find modified starch in almost every processed food. Check the ingredient lists- it’s there.

We hope this helps clear up a little label confusion for you. If you have any more label mysteries that you’d like us to solve, tell us in the comments.

Once again, we’ve teamed up with California Olive Ranch and a slew of fabulous bloggers to bring you a month worth of tasty and healthy dishes to kick the New Year off right. With the help of 12 wonderful food bloggers, we’re having a virtual potluck through January to inspire you in the kitchen with recipes using our whole grain products with California Olive Ranch olive oils for appetizers, sides, main dishes and desserts. If you’ve vowed to eat better for 2012, you are in for a real treat!

What is a virtual potluck?

The group of 12 bloggers post about a specific theme on a particular day. It’s not a progressive dinner party or a planned menu. Each brings to the table what they’re good at, within the parameters of the theme. It’s a true potluck of posts.

And then, like party guests everywhere, the bloggers talk about the party in anticipation of what will be there (on Twitter, Facebook, or wherever we happen to hang out) and talk about it while the event is running.

Special thanks to the Groovy Foody for this nice explanation.

Who is participating?

Each of these bloggers has a special take on good food and what it means to them. We’re so excited to be working with each of them and I simply cannot wait to see what they come up with.

• Not Rachael Ray
• Cookistry
• Farmgirl Gourmet
• Bite and Booze
• Cooking with Books
• Thyme in our Kitchen
• Miss in the Kitchen
• Diabetic Foodie
• 30AEATS
• Foodie
• Food Hunter’s Guide to Cuisine
• Groovy Foody

The Challenge:

We challenged each blogger to pair our products (left) with California Olive Ranch oils (right) for each of these courses over the month of January. Some may branch off from this schedule, so don’t be surprised to find different pairings or different types of dishes (the more the merrier, in my opinion!).

• Week 1:  Appetizer – Just the Beginning…
  Hard White Whole Wheat Flour – Arbequina Extra Virgin Olive Oil
• Week 2:  Supportive Side Dish
  Grandé Whole Grains Blend – Miller’s Blend Extra Virgin Olive Oil
• Week 3:  The Main Event
  Quinoa Grain – Arbosana Extra Virgin Olive Oil
• Week 4:  Ahhh….Dessert
  Whole Wheat Pastry Flour – Everyday Fresh California Extra Virgin Olive Oil

Join the fun and watch our Facebook page to get links to all the great recipes.

Wait, there’s more:

Each week, these bloggers will challenge you to find (and use) the code word posted in the contest tab labeled “Virtual Potluck” on the California Olive Ranch Facebook page. Each week, each blogger will pick a single winner to receive a pack of the featured products from Bob’s Red Mill and California Olive Ranch. That’s right- four weeks, 12 winners each week! That’s like 48 chances to win! We’ll share links to the blogs on our Facebook page so you know where to find them.

The virtual potluck starts tomorrow, so be on the watch for recipes, code words and some healthy inspiration!

Dear Friends,

As many of you may be aware, my wife Charlee and I recently made a commitment to make a donation to Oregon Health & Science University. We have dedicated our lives to improving health throughout the world and our intent in helping OHSU establish a nutrition and wellness institute was to focus on childhood obesity, chronic disease, much of which begins at a very early age — even at conception and in the womb. Our monies are dedicated to support research toward better nutrition, with a particular focus on development in the womb, as well as related education and community outreach. It has come to our attention that some people may be concerned about how our donation is to be used at OHSU and whether any of it will go toward animal research.

I assure you that no part of our donation will be used to fund animal research. It was never our intent that any of our gift be used in that way. We have discussed these concerns with OHSU and reaffirmed their commitment that our donation will only be used to improve nutrition and wellness in a manner consistent with our intent. Here is a link to a statement from Dr. Mark Richardson, who is the Dean of the OHSU School of Medicine (www.ohsu.edu/blogs/news/about/statement/), which confirms OHSU’s commitment to use our donation only as we intended.

We are confident that in working together with OHSU we can have a profound impact on health and wellness for many generations to come, and we thank you for your kind messages.

To your good health,

Bob and Charlee Moore
Founders
Bob’s Red Mill Natural Foods

We welcome your feedback and will publish your comments, we only ask you to please keep it civil. We are unable to post any comments that are abusive.