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The fine flour ground from dried coconut flesh is high in fiber and protein, low in carbohydrates, and gluten free.  According to writer, popular blogger, and personal chef Erica Kerwien, the flour can be used in a variety of foods and has many health benefits. As a person with Type 1 diabetes and celiac disease, Kerwien’s cookbook appealed to me for health reasons. Kerwien started experimenting with alternative carbohydrates in the early 2000s, when her young son became ill and before he was diagnosed with Crohn’s disease in 2005. Like her SCD cookbook, Kerwien’s Healthy Coconut Flour Cookbook offers a variety of recipes that cover meals, snacks, and sweets.
As I put the cake pan in the oven and watched the baking through the window, I was a little worried. Other recipes I am eager to try are Scallion Pancakes with Soy Ginger Sauce, Cake Brownies, Garlic-Cauliflower Breadsticks, and Matzo Ball Soup. There are several recipes here in the “Breads” category: flatbread, cornbread, tortillas, and biscuits. Kerwien has tested “tricky or more complicated recipes with readers to make sure a recipe is reliable.” Even though ingredients and techniques may be new – a dairy-free Vanilla Creme frosting is made from soaked cashews and Medjool dates – readers are in Kerwien’s good hands. The book is thoughtfully written and designed, the recipes are tested and doable, and the food is good for your health and your palate. The Diabetes Media Foundation is a 501(c)(3) tax-exempt nonprofit media organization devoted to informing, educating, and generating community around living a healthy life with diabetes. Kalyn's favorite Phase One Recipe this month was Sauteed Chicken Breasts with Tarragon-Mustard Pan Sauce.
Once again, it's time for an end-of-month round-up of tasty South Beach Diet phase one recipes I've posted on Kalyn's Kitchen or managed to find on other food blogs during the month. If you make a recipe, share it with the hashtag #kalynskitchen on Instagram, Facebook and Twitter so I can see what you're cooking!


These moreish lamb chops are marinated with freshly chopped rosemary, garlic, lemon juice and seasoning and either pan fried or cooked on the barbecue and served with crushed broad beans flavoured with fresh mint and creme fraiche.
It’s better for blood sugar and weight maintenance because of high fiber content, and it’s suitable for grain- and gluten-free diets.  In Kerwien’s new cookbook, The Healthy Coconut Flour Cookbook (Fair Winds Press, 2014), coconut flour is featured in recipes for cakes, cookies, and brownies, for sure, and also crepes, flatbread pizza, shepherd’s pie, and Mexican lasagna. I want to eat well and diversely while counting my carbohydrates and avoiding grains with gluten. In an e-mail interview, she reported that, before her son’s illness, she had “always loved to bake and cook, but didn’t spend much time doing so… beyond salads, pasta, and brownies.” Changing her and her son’s diet to the Specific Carbohydrate Diet (SCD) was “a huge paradigm shift” for her. The presence of local strawberries in the market prompted a craving for a shortcake-type dessert.
It seemed wetter than regular batter, and, indeed, the measure of coconut flour (just ? cup), as compared to the measure of other ingredients, was small. Kerwien’s aim in developing recipes for baked goods, she told me, is to “make it have great taste and texture in its own right, possibly even better.” One of my family members, who enjoyed the cake, called it “tasty and different” and “not sugary in a cake kind of way,” although I found it sweet enough.
Both coconut and almond flour are used to coat the chicken before sauteing in oil and butter. The pictures and Kerwien’s commentary entice.  For these and all the recipes, she suggests additions (frosting for the brownies!), side dishes, and substitutions.
What’s missing is a sandwich bread or roll, and Kerwien admitted in the interview that “good bread is hard to replicate, and even harder is a good bagel.” People who love sandwiches may want, therefore, to bake her tortillas or flatbreads. The Healthy Coconut Flour Cookbook has an internal coherence to it, and a staple recipe may be tweaked for variety or even used in a more complex recipe as a base. I grant permission for photos and recipe links to be copied to social media and other sites, but not recipe text.
Heat a griddle pan until hot.  Remove any excess marinade from the chops and cook for 6-8 minutes on each side.


Meanwhile, bring a large pan of water to the boil.  Add the beans, reduce the heat and cook for 3-4 minutes.
Spoon the crushed beans onto a large warm plate, arrange the chops on top then serve immediately. I would eat this kamayan style and no talking please because I just want to concentrate devouring it, LOL! Her cookbook’s attractive design and photography promised more — delightful, tasty, and even beautiful food. For a recent occasion, I made the Yellow Cake recipe and served it with whipped cream and berries as recommended. When I made the Yellow Cake, I followed her advice for reducing carbohydrates even more by replacing maple syrup with Stevia as sweetener.
Drain and rinse under cold water until the beans are cool enough to handle then remove the tough outer layer of each bean. The recipe was simple to follow, with only eight ingredients and all of them common ones but for the coconut flour. My family found it delicious and far more delicate than the breaded chicken piccata often served in restaurants or prepared at home with chicken breasts dredged in egg and flour. In her “Baking Tips” section, Kerwien explains that coconut flour is a hydrocolloid, “absorbing moisture and binding ingredients together.” This may explain what I noticed as a wet look, and other bakers should anticipate that the experience of using coconut flour in recipes would be different from using wheat and other grain flours. Btw, the pinto bean stew is delicious (I made it a few days ago), but it's clearly not an approved phase 1 SB recipe as pinto beans are on the avoidance list.



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