Coconut Flour Recipes: Gluten-free Baking

by Ann Marie Michaels on February 18, 2009

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Blueberry Muffins

Wondering what to do with coconut flour? Here is a list of coconut flour recipes for baked goods that are gluten-free.

Why Coconut Flour?

Going gluten-free for a period of time really helped me. And coconut flour is a wonderful substitute for gluten-free baking.

When I was in my twenties, I spent two years on a wheat free diet (I also avoided all sugar and took therapeutic-grade probiotics). I was recovering from candida overgrowth which was caused by the large amounts of antibiotics I was given during my childhood, and a diet full of white flour and sugar.

My two-year gluten-free sugar-free diet was worth it. I completely reversed my rheumatoid arthritis, chronic fatigue, and respiratory allergies. I went from having constant colds and being sick all the time with sinus infections to being vibrantly healthy again. The chronic joint pain and physical exhaustion had vanished.

I can testify — this really works. If you have health issues, work to heal your gut. The gut is the root of all disease.

Anyway, I wish I had known back then about coconut flour. When you’re on a restrictive diet, one of the things you miss most is baked goods. Muffins, cakes, pancakes and waffles. Now you can have gluten free muffins, gluten free pancakes, and gluten free bread — all made with coconut flour.

Coconut flour is even better than other gluten-free flours because it’s totally grain-free. So for those who are following the SCD diet or GAPS diet, baked goods made with coconut flour are totally legal.

Also, coconut flour recipes require a lot of eggs. Eggs are so nutritious and also inexpensive. I love recipes that help our family eat more eggs. Note: we use pastured eggs — which are farm-fresh from chickens that roam on grass in the sunshine — they are much more nutritious than eggs from factory farm chickens in cages.

Coconut flour is also a low carb flour. If you are on a low carb diet, substituting coconut flour for other flours will really help you reduce your carbs.

Coconut Flour Recipes

 

Here is my list of recipes made with coconut flour. I’ve tested all of these recipes and they are all winners. If you have a wheat allergy or gluten sensitivity, or if you are on a restrictive diet like GAPS or SCD, I hope you will enjoy some of these delicious treats.

Coconut Flour Pancakes

Coconut Flour Blueberry Muffins

Coconut Flour Bread

Coconut Flour Bacon Egg & Cheese Muffins

Coconut Flour Brownies

Where to Buy Coconut Flour

For sources of coconut flour, please check out marketplace.

This post is part of the Real Food Wednesdays blog carnival, hosted this week at Kelly the Kitchen Kop. Go visit Kelly’s site for more coconut recipes: Kelly the Kitchen Kop: SHARE YOUR HEALTHY COCONUT RECIPES on Real Food Wednesday

This post is also a part of the Natural Cures blog carnival at Hartke is Online!

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{ 52 comments… read them below or add one }

Carrie at NaturalMomsTalkRadio February 18, 2009 at 8:05 AM

Yeah! Can’t wait to try these.

I loved the coconut flour pancakes and so did the kids. They were curiously silent at breakfast that morning. The only sound that could be heard was the slurping of maple syrup. :)

Carrie at NaturalMomsTalkRadio’s last blog post..Wahm Wednesday: Profitable Mom Blogging

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Kelly the Kitchen Kop February 18, 2009 at 8:15 AM

I’m looking forward to trying more, but so far I’ve done the bacon/egg muffins and loooove them!

Kelly the Kitchen Kop’s last blog post..SHARE YOUR HEALTHY COCONUT RECIPES on Real Food Wednesday

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Paula February 18, 2009 at 11:27 AM

You said eggs were inexpensive. And that you used pasture eggs. The best price I could find around here on pasture eggs is $5 a dozen. Compare that to 92 cents a dozen for the bad stuff. :( How are you able to get pasture eggs so inexpensively??

Also, you mention that you were only on this diet for two years. I have only recently started reading your blog, so this may have been covered already, but aren’t you still sugar free? Was that cutting out ALL sugar, even honey and rapurada(sp?) that you do now?? Also, are you no longer gluten free? I thought you were still gluten free.

Thanks for my silly questions. :) I appreciate it.

Paula’s last blog post..Spiders

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Paula February 18, 2009 at 11:30 AM

I forgot to ask if you know of an egg replacement that works well with coconut flour? My son is anaphylactic to eggs. :( He is highly allergic to most all foods (including gluten free subs like sorghum flour), but coconut is one he is not allergic to. I would LOVE to make him pancakes! Muffins! Breads! All things that he has never had because of his allergies. But I need an egg substitute that works well with coconut flour. Thanks.

Paula’s last blog post..Spiders

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Cetified Herbalist, Certified Natural Health Practitioner March 30, 2013 at 7:26 PM

Have you considered asking your doctor about Duck eggs? I know some people who are allergic to chicken eggs but can tolerate duck eggs.

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Louise February 18, 2009 at 12:07 PM

Thanks so much for sharing! How long and what kind of probiotics did you take, dosage, etc? Also, did you eat any natural sugars (ie honey, maple syrup, etc), do any raw dairy or cheeses, or gluten free grains? Thanks so much!! I’ve been trying to overcome my candida for a while now.

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Annie February 18, 2009 at 12:58 PM

Heehee, just a couple of days ago I made pumpkin chocolate chip cookies with coconut flour and discovered I needed 4 eggs (rather than the original 1 that the recipe called for). They turned out great, though, and I was planning to put the recipe I used up on my blog today! :D

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Henny February 18, 2009 at 1:21 PM

so glad you posted this! exactly what I’ve been looking for!

(I just posted a few new recipes on my blog if you’re interested)
———————-

PAULA- whoa! $5 a dozen! are chickens in short supply in your area or what? lol good grief! my local guy has them for 2$ but if a travel a little farther I can get them for $1.25… in maryland they were $3.35 … however at the grocery they are as much as $4 a dozen! (I hate it when I forget to make it to the local guy and have to run to the grocery!)

ask around… try the WAPF website to find local places for raw milk and they often sell or know of places that sell eggs and what not too.

Henny’s last blog post..Pregnancy update

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Ecala February 18, 2009 at 4:11 PM

I’ve made all those things too!
I LOVE cooking/baking with coconut flour.

I think my favorite is the coconut bread (slathered with butter and Praas [jam mix of over 40 powerful ayurvedic herbs with ‘Amalaki’ (Indian gooseberry) as the base also containing ashwaganda, cardamom, nutmeg, lotus, long pepper, dried grapes and cinnamon, cane sugar, ghee and honey]) mmm

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Organic Mama February 18, 2009 at 5:56 PM

That pancake recipe sounds intriguing, I’m currently on a very restricted diet, with no grains, dairy or sugar, but I’ve been using coconut milk to make curries all over the place and frankly, love the taste. I had never heard of the flour before – I used to use teff, buckwheat and spelt exclusively – but I intend to get some soon. I’m doing this basic diet to heal my overreactive gut so that I CAN eat the way I want to again – eventually. My kids I think will be psyched about this, How do the pancakes hold up with blueberries?

Organic Mama’s last blog post..Questions from Chili

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Julie February 19, 2009 at 5:27 AM

AnneMarie, where is a good source for coconut flour? It’s pretty expensive stuff here in our small town health food store.

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Marnita February 19, 2009 at 6:36 AM

I don’t know about y’all, but around here good pasture raised eggs go for $4 a dozen sometimes a little higher. The farmer has to make some money on those eggs. I know, my husband’s a farmer. And, anything less than say $3.50 for us would be barely paying for feed. The only time we sell our eggs for less than that is when we either giving them to family or our family wants to pay us something for them and we’ll say something like $2 or $3. And, some of your farmers may live right next to where they get there feed so they are getting a really good bulk price. Low prices like that aren’t normal around here in NC.

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cheeseslave February 19, 2009 at 7:16 AM

@ Paula – I pay $4-$5 for my eggs and I do consider that very inexpensive (see my above comment)

“aren’t you still sugar free? Was that cutting out ALL sugar, even honey and rapurada(sp?) that you do now?? Also, are you no longer gluten free? I thought you were still gluten free.”

No I eat sugar. I eat rapadura, sucanat, honey, maple syrup and stevia. I avoid refined sugar but I do eat it occasionally (like if I eat dessert out maybe once a month).

When I was sugar-free, I cut out all sugar except honey, and I ate that in moderation (maybe once a week).

I am not gluten free. I kicked my super bug with the GAPS diet in 6 weeks. My daughter is gluten free for now — she gets a red rash on her cheeks when she eats gluten.

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cheeseslave February 19, 2009 at 7:17 AM

@ Paula – I do not know of an egg substitute — sorry. Maybe someone else will have an idea.

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Janae May 23, 2013 at 9:25 PM

Ground flax is a sub for eggs. You can google how much water/flax to use.

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cheeseslave February 19, 2009 at 7:19 AM

@ Organic Mama – I think the blueberries would be great in the pancakes. I’ve made the blueberry muffins and they come out fine. Make sure the blueberries are dry.

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cheeseslave February 19, 2009 at 7:21 AM

@ Julie

I buy coconut flour from Tropical Traditions; it’s on sale right now for $10.95 for 2.2 lbs.

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Erin February 19, 2009 at 12:43 PM

Tried the coconut flour pancake recipe last night, and loved it! I added frozen blueberries and they turned out fantastic! Thanks so much!

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Erin February 19, 2009 at 12:52 PM

P.S. Do you still recommend “Bob’s Red Mill” coconut flour?

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Amy S. February 19, 2009 at 4:14 PM

I’ve used xanthum gum in recipes with this kind of flour, you really don’t need that many eggs.

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Vehement Flame February 19, 2009 at 7:20 PM

This coconut flour really has me intrigued- Can you tell me if your tropical traditions bag has any allergen statements- The only coconut flour I saw had warnings- My son is allergic to peanuts and tree nuts- I use tropical traditions coconut cream concentrate and its nut free… Also I wanted to thank you for all the wonderful info you provided about raw milk- I was able to locate and start obtaining raw milk for our family this week- I was so teed off that I was paying so much for organic milk from cooped up cows! The raw milk is so good- and I started making kefir ~ 2 weeks ago- Your blog is a WONDERFUL resource! Thanks for all the time you spend!

Vehement Flame’s last blog post..Real Food Wednesdays: Sour Cherry Coconut Muffins

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veroanique February 19, 2009 at 10:25 PM

I haven’t read if it’s a no-no ( just found this site today), but they do sell egg substitutes at Wal-Mart right next to the eggs. No idea what it is exactly as I go for the actual eggs. Another one I tried with some success is applesauce. Of course it will take some guesswork with the measurements.

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Anna February 19, 2009 at 11:13 PM

I love coconut flour! It turned me back on to baked foods, after hardly making or cooking with any grains for several years. I especially like baking with coocnut flour because it is another way to consume eggs.

Yes, coconut flour costs more per pound than wheat flour, but most recipes also use a fraction of coconut flour compared to what a wheat flour recipe would use (perhaps 1/2 cup coconut flour instead of 1-1/2 cups wheat flour). So a 1 or 2 pound bag of coconut flour goes a long way. And there are some better prices online if one takes the time to shop around, though I usually just buy Bob’s Red Mill coconut flour at a local store (I think it’s about $7.99 for a 1 pound bag).

Yes, the higher number of eggs will also make a batch of pancakes or muffins more expensive than wheat flour versions. But, as Ann Marie explained, the eggs add a significant amount of nutrients to the recipe, even more than the typical wheat flour version, which mostly consists of nutritionally-empty starch (which breaks down into glucose).

Even more costly premium pastured eggs are a bargain, in my opinion. Eggs can be served sweet, savory, or plain. Breakfast, lunch, snacks, dinner, dessert, eggs are a culinary Jack-of-all-Trades and they often can be prepared with minimal effort and fuss. Incredible, edible egg, indeed.

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cheeseslave February 20, 2009 at 4:55 AM

Hi, Veroanique – Welcome!

That’s a good idea about the applesauce.

I am not sure what’s in the egg substitutes at the store. I’d have to read the ingredients. I looked up one (http://www.ener-g.com/store/detail.aspx?section=8&cat=8&id=97) and it was mostly potato starch.

There were a few ingredients in there I could not pronounce (sodium carboxymethylcellulose, methylcellulose).

But maybe you could just buy plain potato starch?

Here are some more ideas for replacing eggs — they say bananas, applesauce, dates or potato starch:

http://www.vegcooking.com/vegcooking-eggreplace.asp

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cheeseslave February 20, 2009 at 5:03 AM

Vehement Flame – that is just awesome that you are getting real raw milk now!

I was teed off too when I found out about organic milk coming from factory farms. I had been buying organic milk for years, thinking it was from healthy happy cows.

And for me it was not so much of a stretch to pay $10/gallon for raw milk since I was used to paying $8/gallon for organic.

Yay for you for making kefir! Isn’t it fun!? I like having kefir around not only to drink but also to use to soak oatmeal and the like.

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cheeseslave February 20, 2009 at 5:04 AM

Erin – I do recommend Bob’s Red Mill. I have found Bob’s Red Mill coconut flour at Whole Foods.

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Diane February 20, 2009 at 3:01 PM

This is soooo awesome!! Thanks so much for sharing these recipes & I’m gonna be looking for that cookbook for sure! I am a low carb lover & wheat is a big problem for me. Not to mention I do have a leaky gut that I really need to start working on healing.

I have to admit when I first looked at this blog post yesterday I was interested, but I didn’t think I’d be able to find coconut flour (I don’t recall ever seeing it before) & if something is hard to get it’s really hard for me to make it a regular thing in our house. But today I was out grocery shopping & low & behold there was Bob’s Red Mill Organic Coconut Flour in the baking section. I grabbed 2 bags of it, was so excited!! Can’t wait to try some of these recipes & to get that cookbook & try out even more!

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cheeseslave February 20, 2009 at 3:12 PM

Hi, Diane,

So many people have a problem with wheat.

I’m thrilled that you found the coconut flour. I know you will love these recipes — my family has enjoyed them all (except the coconut flour meatloaf — I do NOT recommend that one — had to toss it).

Ann Marie

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Diane February 20, 2009 at 3:36 PM

I bought a powdered “egg replacer” once (I think it was by Bob’s Red Mill, not sure, but I did get it at Whole Foods)–somehow I grabbed it without reading the ingredients & when I got home I found it had soy in it (can’t remember exactly now) & so I never used it & just returned it the next time I went.

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Anna February 20, 2009 at 5:05 PM

For those people who would like to use coconut flour, but it isn’t easily available through your regular shopping sources, Amazon sells Bob’s Red Mill brand in four-pack for a very competitive price, and they have a Subscribe and Save option, with 1, 2, 3, or 6 month delivery schedules. Seems very convenient to me. NO affliation, yadda, yadda.

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Urban Naturals February 21, 2009 at 6:08 PM

Thank you so much!

My son has a wheat intolerance and I search for recipes for him high and low. He’s the reason we started doing what WE do!

I will have to search our local Whole Foods to see if I can find coconut flour…it’s not something I’ve ever even heard of before.

I will be back!

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Erica February 21, 2009 at 7:10 PM

We just started using coconut flour, I get the Bob’s Red Mill from Amazon also. Very economical that way. If you subscribe and save, it works out to just a little over $5 a bag. Just like Anna said. You get it in bulk, so 4 1lb bags at a time. I actually just did a post about it about a week or two ago.

http://onebusymama-erica.blogspot.com/2009/02/coconut-flour-pancakes-and-muffins.html

I made the coconut flour pancakes with blueberries this AM. Very tasty! I’m enjoying trying new things and I totally forgot about the egg/bacon/cheese muffin combo. We will be making that really soon!

Erica’s last blog post..Our Day At The Petroglyphs

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Anna February 21, 2009 at 9:02 PM

I have a friend who, in a pinch, was able to successfully use unsweetened flaked coconut, processed to a fine powder in the food processor. For the recipe she was using (coconut butter cookies) it worked fine, but YMMV with other recipes.

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Lauren B February 21, 2009 at 10:46 PM

Great post, cheeseslave! I am always looking for new recipes using coconut flour. Posting about some banana nut muffins tomorrow, but my favorite recipe is Red Velvet cake made with coconut flour. Will have to try the plain bread that you have on here. Thanks for bringing more attention to this wonderful ingredient!

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Nancy Andrews March 19, 2009 at 1:07 PM

You can replace eggs with Flax Seed Meal and water mixed.

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Chicago Blues CD May 19, 2010 at 2:37 PM

Your weblog is so informative … upward the good work!!!!

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Beth October 4, 2010 at 7:08 PM

Oh Ann Marie, the coconut bread is TO DIE FOR, and is a standout favorite at our house. We call it honey cake.

For those seeking egg replacements, there’s a great article on going gluten free on the Weston Price website, and it suggests “Good egg replacer in baking: Simmer 1/4 cup flax seeds in 3/4 cup water for 5-7 mins, till thick. Strain the seeds out in a cheesecloth lined strainer –you’ll need to squeeze it. Use 4 tablespoons for 1 egg. For extra lightness, whip the “gel” and fold through at the end of mixing.” The article has TONS OF INFO and replacement ideas for all sorts of situations. Here’s the whole article:
http://www.westonaprice.org/food-features/493-going-gluten-free.html

Thanks, Cheeseslave. See you at the conference in Nov!
~Beth

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cheeseslave October 4, 2010 at 7:34 PM

Hi, Beth,

Thank you!

WOW what a great recommendation for the egg replacer.

Thank you SO MUCH for calling that out.

Ann Marie

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Charlotte October 31, 2010 at 7:48 PM

For egg replacement you soak one tbsp of flax seed (ground) in one tablespoon of water for 15 minutes, that’s one egg, and so on. Also, what about other kinds of eggs and what about the feed of the chicken? I thought I would be doomed eggless for the rest of my life but thank God for duck and turkey eggs, and since there are local farmers whose children also have allergies, I have access to local, organically fed ducks. There are eggless recipes in the “Gut and Psychology Syndrome” book as well.

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Eyelet Curtains December 3, 2010 at 10:45 PM

some ayurvedic herbs have nasty side effects too that is why you should carefully choose the safer ones “‘~

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Carbon Microphone December 12, 2010 at 10:21 AM

diet foods that are nutritious would be the best for our bodies, most diet foods are not very nutritious .,:

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Jennifer December 17, 2010 at 7:18 PM

My son is allergic to nuts, coconuts, casein, and more. We are on the gaps diet and want to enjoy baked goods on occasion. What kind of flour can we use…do you know? Obviously almond and coconut flour are out for us…

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cheeseslave December 18, 2010 at 7:32 AM

@Jennifer, that’s a tough one. I think I would focus on healing and, if the allergies are reversible (many are) wait for baked goods until he can digest coconut and nuts.

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Andrea January 13, 2011 at 2:12 PM

Ener-G egg replacer is the best. My daughter has an egg allergy and it’s all we use. It’s a powder form and you add water. In a pinch, 3 tbsp oil, 2 tsp baking powder and 3 tbsp water mixed till frothy will equal 2 eggs,(this does not work for large amounts of egg though) Use immediately. Ener-G has a website to order from and to find stores

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LeahS July 19, 2011 at 10:57 AM

The blueberries are bursting in the garden! I think I’ll make these muffins for tomorrow!

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cindy s. July 20, 2011 at 10:42 AM

FYI-A friend of mine has to use an epi pen if she eats any eggs. However she can eat duck eggs without any reaction.

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Linda xo July 23, 2011 at 10:09 PM

Ooh! This entry is a real treasure! I have a relative who has celiac sprue who will love these recipes. Thank you for sharing them here.

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Ashlyn January 31, 2012 at 5:10 AM

I like the efforts you have put in this, regards for all the great articles.

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Emily March 2, 2012 at 1:03 AM

Did you remove the recipes? I can’t get them to open up for me – would love to see them!

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cheeseslave March 2, 2012 at 10:49 AM

They work for me.

Try again

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gluten free tortilla recipe May 25, 2014 at 5:27 PM

Therefore, it is essential for anyone affected by this to avoid consuming anything that may contain these grains.

The list goes on and on because up to 43% of the UK population is thought to suffer from food intolerance, meaning your diet could be causing you problems.
If you can’t find one you should check the rest of the label to find out if
the yogurt if gluten free or not.

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Visit My Homepage June 9, 2014 at 12:59 AM

whoa, thank you so much for posting this! It is gonna aid me when I buy Coconut Oil at the store! Magnificent!

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