Beautiful sugar-free coconut flour raspberry fingers. Light and tasty, gluten free heaven without the carbs or sugar. Only 3g net carbs per slice.
Coconut Flour Raspberry Fingers
I have decided this year I will be baking more and more with coconut flour. Why? Read below. And if you want to learn more about low-carb flours, check out my Ultimate Guide To Low-Carb Flours. And scroll right at the end of this post, for other recipes I have already created using coconut flour.
3 Reasons why I like baking with coconut flour
- Allergies – so many readers are requesting nut free recipes. Either because they have nut allergies, or like me, their children attend a school with a nut-free policy. So baking with nuts is out of the question.
- Cost – coconut flour is cheaper to use. Prices vary from country to country, and what is currently on sale, but for us in New Zealand, coconut flour is half the price of almond meal/flour. Not only is coconut flour cheaper to buy, the amount you use in a recipe is incredibly small compared to almond meal/flour. A cake might require cups of almond meal/flour, whereas a coconut flour recipe might only require 1/3 of this.
- Omega3/6 ratio – almonds have a high omega 6 (pro-inflammatory) content. This isn’t so important when you are just eating a few almonds as a snack, but to rely on cups of almond meal/flour for meals and baking, really does make a difference and adds up quickly.
Almond meal/flour per 100g = 19.6g Total carbs – 10.8g Fibre – 8.8g Net Carbs – 50.3g Fat – 20.9g Protein – 12.1g Omega 6
Coconut flour per 100g = 57.1g Total carbs – 35.7g Fibre – 21.4g Net Carbs – 14.3g Fat – 14.3g Protein – 0g Omega 6 (Remember you use a fraction of coconut flour compared to almond flour)
Note On Nuts: “The FDA lists coconut as a tree nut but in fact, coconut is a seed of a drupaceous fruit. Most people allergic to tree nuts can safely eat coconut.
Coconut allergy is reasonably rare. If you are allergic to tree nuts, talk to your allergist before adding coconut to or eliminating coconut from your diet.”
Coconut flour raspberry sponge fingers recipe
- 110 g butter melted
- 50 g coconut flour
- 4 tbsp granulated sweetener of choice or more, to your taste
- 2 tsp vanilla extract or more
- 1 tsp baking powder
- 8 eggs - medium
- 120 g frozen raspberries
- Mix together the melted butter, coconut flour, sweetener, vanilla and baking powder together until smooth.
- Add the eggs one by one, mixing in between each one.
- Pour into a rectangle baking dish, lined with baking parchment.
- Press each frozen raspberry evenly into the cake. This allows the berries to be evenly distributed and not clump together. It also stops the cake from turning pink!
- Bake at 180C/350F for 20-25 minutes until cooked in the centre.
- Once cooled, cut down the centre, then cut across to create the raspberry fingers (or bars).
Other Coconut Flour Recipes
- Flourless berry sponge
- Keto waffles
- 1 minute keto muffins
- Coconut pancakes
- LCHF chicken nuggets (options for coconut flour or almond flour)
- Fat Head sausage rolls (options for coconut flour or almond flour)
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