There’s not much as satisfying as the aroma and bite of a warm slice of fresh homemade bread AND it doesn’t have to be full of gluten, sugar and carbs.

I love this kind of recipe because your blender does all the work, you just assemble! Yes, coconut flour was challenging to work with at first, it has a texture all its own, but now its second nature and it will be for you too—don’t let it intimidate you.

If you expect it to respond and taste exactly like wheat flour, it won’t. But the taste is nutty, savory, healthy, doesn’t induce inflammation nor does it feed candida or elevate blood sugar, that’s enough for me. This recipe can be made slightly sweet as you would use a pound cake recipe or salty for that traditional bread taste.

• 1/2 cup coconut flour
  
• 1/3 cup ground flax meal
• 1/4 cup almond flour
• 2 teaspoons baking powder**
• 1/4 teaspoon sea salt
• 4 eggs
• 1/2 cup flavorless oil, I use avocado oil
• 1/3 cup dairy free milk unsweetened almond milk, coconut, etc., I use almond milk
• 1/2 cup golden Lakanto natural sweetener** or to taste (taste batter for desired sweetness) NOTE: Omit the sweetener if you’re making this bread as a traditional bread.
• 2 tsp. pure vanilla extract (if making this as a slightly sweet bread like a pound cake—great for French toast)

*Optional Add-ins: to sweeten the bread for use as a breakfast toast, pound cake or French toast.

• 2 tsp. pure vanilla extract
• ** 1/4 to 1/2 cup sugar alternative, I use pure Monk Fruit when available, but powdered stevia works just as well
• 1/4 to 1/2 tsp. powdered cinnamon

Instructions

• Preheat your oven to 375° F. Line a 8 x 4-inch loaf pan with parchment paper or grease well.
• The easiest way to whip the batter is by simply combining all ingredients in a blender. Pulse or blend on low speed until everything is fully combined. Add wet ingredients first then the dry.
• Alternatively, whisk together dry and wet ingredients in separate bowls. Then add the dry to the wet mixture and stir together with a wooden spoon or hand mixer.
• Fill batter into the prepared loaf pan.
• Bake for about 25–30 minutes until a toothpick inserted in the center comes out clean; don’t allow it to get too dry.
• Allow bread to cool in the pan for 10 minutes, then move to a wire rack to cool fully.
• Store refrigerated up to 1 week; I store mine refrigerated in a paper bag.
• Lightly toasting the bread slices is delicious.

Dr. Gloria’s Kitchen Notes

* If you prefer, you can omit or replace coconut flour with almond flour

** Alternative baking powder = 2:1 ratio cream of tartar and baking soda

*** For extra-large sandwich slices, cut the loaf into thirds. Then slice each piece into 4 slices horizontally (instead of vertically). You’ll end up with 12 slices and more surface area for all your toppings or as sandwich bread.

When my two sons were young, French toast was one of their favorites; any time of day. I regret not knowing at that time (over 40 years ago) the health-depleting effects of gluten or I would have made it different as both of them had allergies and now I believe wheat and sugar had the most to do with it...live and learn, we do the best we can at the time.

French toast is so satisfying with the wonderful blend of flavors...bread, egg, butter, and homemade no-sugar maple syrup and colorfully topped with your favorite fruit. This recipe has a “surprise” twist that makes it fluffier and oh so tasty!

Ingredients:
(based on 6–8 slices)

• 4 large eggs
• 2/3 cup milk or cream (I use pure organic cream, or you can use a milk alternative)
• 1/4 cup almond flour
  
• 1/4 cup natural sweetener like Lakanto™
  
• 1/4 tsp. salt
  
• 2 tsps. ground cinnamon
  
• 2 tsps. vanilla extract
  
• 6–8 thick slices of bread cut horizontally, not vertically

• Preheat griddle to 350° F or heat a skillet over medium heat until a sprinkle of water bubbles; grease well with butter.
• Add all ingredients, except the bread, to a blender (for fluffier results) or to a shallow dish and whisk well to combine. If whisking by hand, it’s okay if the flour doesn’t mix in completely smooth but get it as smooth as possible so you get nice fluffy toast.
• Dip bread slices into the egg mixture, dredging them well on both sides; best if you allow soaking in egg mixture at least 4–5 minutes.
• Cook on hot, greased griddle or skillet.
• Cook until the bottom of the bread starts to get golden brown. Flip and cook on the other side the same.
• Remove to plate; serve warm, with syrup and a sprinkle of cinnamon powder and garnish with your favorite fruit slices.

NO-SUGAR Maple Syrup:
I haven’t had store-bought maple syrup in about 40 years; it’s loaded with coloring, sugar and who knows what else? My grandmother always made her maple syrup and we teased her that she did it the hard way when store-bought was readily available—now I’m doing the same, thank you, grandma, I think of you each time I make it and it still warms my heart and taste buds! This recipe is SO simple and fast that any other kind is pointless and unhealthy.

Ingredients:
1–2 cups natural sugar alternative (to your desired sweetness), I use powdered stevia or a mix of granulated panela and stevia that we can get in Ecuador; it only has 2 calories and 2 carbs per tablespoon but not always readily available elsewhere as granulated stevia.

1 cup boiling water
3/4 tsp. organic maple syrup extract
1 tsp. butter (optional)

Directions

• In a saucepan, combine water, sugar alternative, butter, cinnamon and maple extract.
• Cook and stir until sugar is dissolved.
• Remove from heat; serve warm.

THAT’S IT, EASY, TASTY AND OH SO HEALTHY!

Dr. Gloria’s Kitchen Notes:

1. I make a triple recipe of the maple syrup and refrigerate; it will last up to a month IF you use filtered or distilled water; there is more opportunity for mold to form with tap water.
2. Keep in a glass jar with well fitting lid like a canning jar or recycled glass bottle.

Those of you that haven't cooked or baked with healthy alternative flours are often intimidated because they do respond and cook differently. We, at our Anti-Inflammation Cooking Institute, did all the testing for you to bring you easy-to-cook delicious variations of your favorite foods that use conventional wheat flours that convert to sugar, feed yeast, play havoc with blood sugar and thyroid health, and cause or accelerate inflammation.

When patients and readers begin a healthy anti-inflammatory lifestyle, the FIRST question I'm often asked is, "What constituents in coconut flour make it anti-inflammatory?" The answer; coconut flour contains 4g of nourishing fats (coconut oil) - incredibly potent as it's not only anti-microbial, anti-fungal, anti-bacterial and anti-inflammatory, it's also high in metabolism-boosting medium-chain fatty acids.

The SECOND question I'm often asked is, "What other varieties of healthy flours do you use and recommend?" I always reply, "The Super Five" - flours that have the most health-enhancing benefits, do not induce inflammation, accelerate or cause any of the conditions mentioned above, they include:

1. Almond flour
2. Coconut flour
3. Buckwheat flour (especially good for those with Celiac Disease)
4. Teff flour
5. Quinoa flour

The THIRD question I'm asked is, "What is Coconut Flour and how is it made?"

Producers of coconut flour originally sold the nutritious coconut milk by-product to farmers in the form of coconut meal. Farmers (particularly those practicing healthy farming and livestock) understood that coconut meal was an excellent source of organic fertilizer and animal feed supplement. As more research emerged supporting the numerous health benefits of coconut flour, human consumption of the valuable superfood also increased in the past few decades and continues to do so.

Coconut flour is derived from grating the meat of fresh coconuts - it is then dehydrated and de-fatted (the oil is extracted). The result is a fine powder that looks and feels similar to wheat or other grain flours. The most pure and organic form may even fool a seasoned foodie because of its lack of coconut flavor.

A Functional Super Food
Coconut flour has various health benefits from those of other coconut products - such as the oil for instance - and it offers a great gluten-free and very low carbohydrate alternative to conventional flour. Considered a functional food, coconut flour exhibits properties that significantly benefit health and is a valuable source of nutrition. Many people are beginning to learn how to bake with coconut flour and we at the Cooking Institute have made it easy for you with our recipes and cooking videos.

As a functional food, it's a great source of dietary fiber, high in protein, does not contain gluten and has a low glycemic index (GI). If you haven't considered baking or cooking with coconut flour, I'll take you by the hand (so to speak) into Dr. Gloria's Kitchen and make it easy via our upcoming cooking videos.

As a functional and super food, coconut flour is especially recommended for those with inflammatory issues as a result of consuming wheat or gluten. Coconut flour is safe for consumption in individuals with Celiac disease or gluten sensitivity, leaky gut syndrome, as well as those with diabetes - the reason I recommend its use for my patients and those seeking proactive measures to insure wellness.

Coconut Flour Nutrition
Ongoing research is being conducted regarding the many health benefits coconut flour promotes…AND…studies support that the nutrition in the coconut meat is not lost in the process of converting it into flour nor in its baking or cooking - one more reason to bake with coconut flour!

Looking Forward
In subsequent articles, I'll be detailing the "Super Five" flours, their health-enhancing properties and some historical perspective of the individual grains.

In the next issue of Total Health Magazine, I'll outline the specific vitamins, amino acids, electrolytes and minerals in coconut flour and their health benefits…stay tuned.

Making these healthy lifestyle modifications is what enables us to "Age Without Feeling or Looking Old" because we're avoiding inflammatory foods and ingredients that age us prematurely while robbing us of quality of life and then propel disorders and diseases that shorten our life-span.

What Health Nutrients are in Coconut Flour?

A Chelator*: Coconut flour can thus be considered a chelator because of its ability to remove (detoxify) metals from the body. The two minerals in greatest concentration, phosphorus and potassium, are necessary minerals for many functions including supporting bone and nerve health as well as maintaining a healthy digestive system.

*Chelation is a type of bonding of ions and molecules to metal ions. It involves the formation or presence of two or more separate coordinate bonds between a polydentate (multiple bonded) ligand and a single central atom.

Chelates play important roles in oxygen transport and in photosynthesis. A chelating agent is a substance whose molecules can form several bonds to a single metal ion. In other words, a chelating agent is a multidentate ligand.

Amino Acids: Amino acids are often referred to as the building blocks of life because they are the foundation upon which proteins are created. Consider a Lego kit for example. Imagine each block represents an amino acid that when attached with another amino acid in the correct order, can produce a truck, perhaps a building, or individual characters. Each block has its purpose and I am sure I don't need to explain how much disappointment a missing block can create, and as such a missing amino acid does not allow for rejuvenation.

The body breaks down consumed protein into amino acids and then absorbs it. It is used to build muscles and organs, to make hormones and antibodies, to be stored as fat, and to be burned as energy.

Although our bodies naturally synthesize amino acids, some essential amino acids must be sourced from food. Coconut flour provides 18 various amino acids necessary in promoting human health including valine, arginine, tyrosine, leucine, lysine and glutamic acid.

Amino acids work together to keep the entire body and its various systems functioning through growth and repair. The following provides a few examples of the important roles of amino acids in promoting health:

• Valine: Essential amino acid required for muscle growth. The reason why you feed your body a high protein smoothie after an intense workout is to provide the torn muscles the amino acids they require for repair and growth. After all, why would you want to do all of that hard work and not receive any of the benefits that healing provides?
• Arginine: Supports circulation and reduces discomfort resulting from diabetes and arthritis. Arginine also acts like an antioxidant by reducing lipid peroxidation, which is a harmful process that creates cell damage from free-radicals.
• Lysine: Essential amino acid, which is vital for scalp and hair health.
• Glutamic Acid: Although this amino acid is produced by the body, athletes involved in rigorous training benefit from added glutamic acid for muscle health.

Vitamins: Dried coconut meat contains 12 vitamins readily available for absorption by the human body including:

• folate
• manganese
• calcium
• selenium
• vitamin B-6, B-1
• potassium
• copper
• iron
• phosphorous
• niacin
• vitamin C - greatest in concentration

Vitamin C is excreted in urine and, therefore, your body requires this necessary vitamin to be continuously supplied through food.

Aside from the other various roles' vitamin C is responsible for, it is also vital in tissue growth and repair, and as an antioxidant. Antioxidants scavenge the body seeking free radicals, which create inflammation and age our cells and our appearance. Especially if you do not consume other sources of vitamin C daily from fruits and vegetables, it is essential to supplement your diet with a source of vitamin C to prevent common colds, illness, inflammatory conditions and cancer.

This part of the series is especially close to my heart and health because after years of practicing what I teach and counseling patients in maintaining a healthy blood sugar through diet, and natural supplements when necessary, I became a trauma-induced diabetic. I was having some small moles removed (about the size of a lentil) from my forearm. Within a few hours of the surgery by a highly qualified plastic surgeon, which by medical definition was a minor surgery, I developed a life-threatening MRSA infection from exposure in the surgery room. Besides having to save my arm with natural methods through I.V.’s and oral interception of non-drugs, I now had to deal with an elevated blood sugar that kept spiking—of course it did, my body was fighting a life-threatening infection! Type-2 Diabetes is nothing to take lightly; it changes your life forever!

The above episode was the impetus that spring-boarded my decision to share my many years of research, cooking and teaching cooking classes worldwide into creating healthy recipes that DO NOT include food or ingredients that “ignite” inflammation, elevate blood sugar or blood pressure, raise cholesterol, sabotage thyroid health, feed health-destroying yeast, and rob us of our quality of life.

DIABETES
Coconut, and its derived products, is one fat diabetics can eat WITHOUT FEAR! Not only does it not contribute to diabetes, it specifically helps regulate blood sugar—lessening the effects of the disease. Island people have consumed large amounts of coconut oil for many generations without ever encountering diabetes...UNTIL...they abandoned it for other western foods and oils, then the results were disastrous.

Controlling your carbohydrate intake is the best way to optimize diabetes control. Eating too many carbs at once can make your blood sugar levels go on a roller coaster, making it more difficult for you to manage your diabetes. Foods made from grains and flours, such as bread, pasta, cookies, cakes, muffins, croissants, pies, pancakes and other baked goods, are a huge source of carbohydrates in the Standard American Diet (SAD). Using flours with a lower carbohydrate content can help you enjoy your favorite foods without compromising your blood sugar levels.

Changing A Grain into A Flour Changes the Way It Affects Blood Sugar
Often, when we take a grain and make it into flour, it changes the carb and fiber content. SO what tends to happen for you as a diabetic is that most types of flours will make your blood sugar spike like wild fire. At least that's what most people experience, which is why our meal plans and recipes at our Anti-Inflammation Cooking Institute contain virtually no grain flours.

An example of this is buckwheat. Eaten whole it has a glycemic index (GI) of around 49, which is a low GI. But take it and turn it into bread and it changes to a GI of 67, meaning it affects your blood sugar more rapidly and more intensely than eating the whole grain itself.

Another example using wheat. Whole wheat kernels are a very low GI of 30, but we don't tend to eat whole wheat kernels, we eat whole wheat flour and it has an average GI of around 74 and wheat contains large amounts of gluten which not only induces inflammation but compromises gut health.

Coconut flour DOES NOT change when converted from coconut meat into flour!

“Flour Power”
As described above, even whole grains can be problematic for people with diabetes (blood sugar imbalances), yet conventional nutrition for diabetes keep echoing, “eat more whole grains.” SO, in our Cooking Institute, we only use almond flour or almond meal, coconut flour, ground flaxseed meal, sesame flour, ground psyllium, quinoa flour and other nut flours in our low carb, low or no sugar breads and bakes.

Coconut Flour Comparison Chart
The high fiber content provides coconut flour with many of its health benefits including a healthy gastrointestinal tract and blood sugar regulation. By now you’re likely asking, “how is that possible?”

As an example, let’s compare a multigrain loaf of bread. Multigrain contains only 10 percent fiber and has a high glycemic index of approximately 85. Coconut flour has a relatively low glycemic index of 45 and is comprised of 60 percent dietary fiber.

Compared to wheat flour, coconut flour contains five times more fiber! So which type of flour slows the absorption of sugar? Of course, it’s the flour containing more fiber.

In an interview, Dr. Bruce Fife, a physician and expert on coconut products, compared the fiber in coconut flour to a sponge because of its affinity for moisture.

As a result, dietary fiber creates bulk by pulling-in carcinogens along with harmful bacteria.

Intestinal space becomes freed-up for the release and absorption of nutrients as well as for a healthy gut microbiome in which beneficial bacteria can flourish. One more reason to bake with coconut flour!

Reported to Decrease Risk for Colon Cancer The high fiber content of coconut flour makes it an excellent weapon in the fight against colon cancer.

Incidences of colon cancer continue to increase and become more prevalent as a result of our bad eating habits.

One study took a close look at the role of bacterial microflora in the gut and the occurrence of colon carcinogenesis, or cancer development. Amazingly, with the introduction of only 25 percent coconut flour, in the form of cake, there exhibited a dramatic reduction in tumor growth. Just one more reason to bake with coconut flour!

Looking Forward
In subsequent articles, I’ll continue to detail the “Super Five” flours and their health-enhancing properties and some historical perspective of the grains.

In the next issue of TotalHealth Magazine, I’ll outline the benefits of Almond Flour, stay tuned. Making these healthy lifestyle modifications is what enables us to “Age Without Feeling or Looking Old” because we’re avoiding inflammatory foods and ingredients that age us prematurely while robbing us of quality of life and then propel disorders and diseases that shorten our life-span.