Why you should start baking with COCONUT FLOUR - Recipe included - Dr. Mindy Pelz
June 28, 2016


Why you should start baking with COCONUT FLOUR - Recipe included

Thinking about eating a grain free diet?  Not sure what you’ll eat? Worried you'll miss your favorite breads?

I get this question all the time from patients who go on The Reset Factor’s 45-Day Reset. Most people initially think that they will avoid breads and pastas all together. But going grain free doesn’t mean that you have to cut out all flours. There are some excellent flours that you can cook with that taste great, but won’t spike your blood sugar.

One of those flours is coconut flour.

Coconut flour is one of my favorite grain free flours. Not only does it taste great, but it’s also low on the glycemic index, which makes it a perfect flour for the 45-Day Reset. Here’s what you need to know about coconut flour:

1. Aids in metabolism. Coconut flour is high in healthy saturated fats. Remember all those healthy fats I talk about adding into your diet during your 45-Day Reset? Fats are a superior source of energy for your body—and coconut flour has those good fats in it. It will also help you balance your blood sugar—great for diabetics.

2. High in fiber. The coconut meat itself supplies 61 percent of your daily fiber. The more fiber a food source has, the fewer the calories and carbohydrates will be absorbed.

3. Helps maintain a healthy blood sugar. Coconut flour is one of the lowest on the glycemic index. This means that when you eat this yummy flour, it won’t raise your blood sugar. This is why coconut flour is such a great fuel source for diabetics. It’s also great for people who want to kick themselves out of weight-loss resistance.

4. Helps heart health. Because of its high nutrient density, coconut flour has been known to help heart health. Studies have shown that coconut flour has the ability to help lower “bad” LDL cholesterol levels and serum triglycerides.

Best of all, coconut flour is low on the glycemic index (GI). If you are not familiar with the GI, it is a measurement that tells you how high a particular food will spike your blood sugar. Foods that are high on the glycemic index will cause you body to go into a weight loss resistant state, can feed cancer cells, and will put you on a fast path to type 2 diabetes.

To give you some comparison of flours,  wheat flour has a glycemic index of 85 while coconut flour has a glycemic index of 3.

Curious what you would cook coconut flour in?

Here is a great recipe for cookies. This recipe is right out of our new cookbook, The Reset Factor Kitchen. Stay tuned to my FB page as we will be bringing you some fantastic new recipes developed by RFK chef, Bonnie Carlson.

Cashew Nut Butter Cookies

YIELD: 24 cookies
CARBS: 18 carbs per cookie
PREP TIME: 15 minutes
TOTAL TIME: 30 minutes


  • 1 cup grass-fed butter, softened
  • 1 cup smooth raw cashew nut butter 
1 cup coconut sugar

  • 2 eggs, beaten

  • 1 teaspoon vanilla extract

  • 2 cups coconut flour

  • 1 teaspoon sea salt

  • 1 teaspoon baking soda
  • 1/2 teaspoon xanthan gum


  1.  Pre-heat oven to 350°F.
  2. In a medium-sized bowl, cream together the nut butter and butter. Stir in the coconut sugar.
  3. In a small bowl, beat the eggs and add the vanilla. Add this to the butter and nut butter mixture. Let sit about 10 minutes so the coconut sugar granules have time to dissolve.
  4. In a second medium-sized bowl, combine remaining dry ingredients (coconut flour, salt, baking soda, and xanthan gum).
  5. When the 10 minutes has passed, combine the wet and dry ingredients.
  6. Form round balls. Place on a nonstick baking sheet.
  7. Cook balls for 6 minutes. Remove from oven and mark them with a dinner fork. Return them to the oven for 4 more minutes. This recipe yields me 24 cookies.
  8. Let cool on the cookie sheet.

If you have a favorite coconut flour recipe, I'd love to know it. Post it on Dr. Mindy Pelz Facebook page (see link below) or email it to me at drmindypelz@gmail.com. I would love to share it with our Reset Factor community.


Reach out if you have any questions.

Have a healthy day!

Mindy Pelz
Mindy Pelz