Why and How to Use Coconut Flour

Organic coconut flour is a delicious healthy alternative to wheat and other grain flours.  Coconut flour is ground from dried, defatted coconut meat.  Coconut meat is the rich, inner white lining of the coconut, and once it has been used to produce coconut milk, it is dried, then ground into a very fine, flour like powder, known as coconut flour.

Coconut Flour is not actually a flour as we generally think of flour, because it is completely gluten free.  Coconut flour does have a mild coconut scent, and will give a gentle coconut flavor to baked goods, especially if the baked goods don’t include any other strong flavored ingredients or spices.  Coconut flour is often used for gluten free, paleo and low carbohydrate baking, since it is low in carbs, and quite high in fiber.  Most flour is made from processed ingredients like seeds, dried vegetables and nuts and grains, and can commonly cause digestive or autoimmune responses, therefore, Coconut flour is a great substitute for traditional flour uses.

 

Coconut Flour is:

-Gluten free, meaning it contains none of the gluten protein molecules found in grains such as wheat, rye and barley.  Gluten is highly allergenic and can possibly be deadly for anyone with a gluten allergy or intolerance.  Gluten has also been shown to be unhealthy for even people without an allergy, as it causes lethargy, bloating, brain fog and more.

 

-High in protein, even without the gluten proteins.  100 grams of coconut flour can contain up to 19.3 grams of protein, which tremendously surpasses the protein levels in any other white, cornmeal or rye flour.  Since protein is directly needed for cell repair and growth, coconut flour is an especially wonderful ingredient for vegan or vegetarian eaters.

 

-High in healthy fats because it is derived directly from coconut solids.  Coconut flour retains most all of the beneficial fats that coconuts produce.  Coconut flour contains MCT’s (medium-chain triglycerides) which are protective fats that provide antiviral, antimicrobial and antifungal properties, and can assist with metabolism boosting, which helps with weight loss.

 

-Low in sugar, calories and digestible carbohydrates, which makes it an excellent choice for diabetics.  Processed flours have very high sugars and calories, and can easily cause blood sugar spikes.  Because of the low sugar in Coconut flour, it has a very gentle impact on blood sugar levels.

 

-High in fiber, and can significantly reduce the risk of diabetes, high cholesterol levels, heart disease and cancer.  By simply adding 1-2 tablespoons of coconut flour to baked goods, smoothies, breakfast pancakes or waffles, each adult can easily reach their recommended daily fiber intake of 25-35 grams, as a 100 gram serving of coconut flour contains 39 grams of fiber.

 

*Contains zero grains and zero nuts, therefore it is an excellent choice for people with nut allergies and grain intolerance.
What is Coconut Flour?

 

Organic coconut flour is a delicious healthy alternative to wheat and other grain flours.  Coconut flour is ground from dried, defatted coconut meat.  Coconut meat is the rich, inner white lining of the coconut, and once it has been used to produce coconut milk, it is dried, then ground into a very fine, flour like powder, known as coconut flour.

Coconut Flour is not actually a flour as we generally think of flour, because it is completely gluten free.  Coconut flour does have a mild coconut scent, and will give a gentle coconut flavor to baked goods, especially if the baked goods don’t include any other strong flavored ingredients or spices.  Coconut flour is often used for gluten free, paleo and low carbohydrate baking, since it is low in carbs, and quite high in fiber.  Most flour is made from processed ingredients like seeds, dried vegetables and nuts and grains, and can commonly cause digestive or autoimmune responses, therefore, Coconut flour is a great substitute for traditional flour uses.

 

Benefits of Coconut Flour

Coconut flour has many health benefits as an alternative to to other processed, gluten flours.  Coconut flour is perfect for gluten free diets, paleo diets and low carbohydrate diets.  Coconut flour aids in digestive problems such as leaky gut syndrome, and is a favorite for vegetarians, people with nut allergies, and anyone with diabetes or gluten intolerance. Coconut flour can aid in boosting metabolism, balancing mood, supporting a healthy blood sugar level, and improving digestion and digestive health.

 

Cooking with Coconut Flour

Coconut flour is light and airy, and is great for baking foods like cakes, brownies, pancakes or muffins. The following is a list of baked goods, that can be easily and delightfully made using coconut flour:

*breads
*muffins
*cupcakes
*cookies
*pancakes and waffles
*crepes
*brownies
*cinnamon buns
*truffles

Coconut flour works best when used in an equal ratio of liquid to flour.  2 tablespoons of coconut flour with 2 tablespoons of water, is the perfect ratio.  The water is easily absorbed during baking, so even if enough water is not added, the product will not become dry or crumbly.  A little bit of coconut flour can go a long way, and even with using just 2 tablespoons of coconut flour, there is 5 grams of fiber, only 8 grams of carbohydrates and as little as 60 calories.  This makes coconut flour excellent for people who want more fiber in their diet, with less calories and carbohydrates.

 

Recipes for using Coconut Flour

 

Coconut Flour Pancakes by The Coconut Mama

Ingredients:
4 eggs, beaten and set aside
1 cup cream or coconut cream
1 1/2 teaspoons vanilla extract
1/2 cup coconut flour
2 tablespoons coconut sugar
1 1/2 teaspoon baking soda
1/4 teaspoon sea salt
Ghee, coconut oil or butter for cooking

Directions:
-Mix eggs, cream, vanilla together. Set aside.
-In a separate bowl, combine coconut flour, coconut sugar, baking soda and sea salt.
-Slowly mix wet mixture into dry mix.
-Heat griddle or frying pan to medium heat. Add ghee, coconut oil or butter.
-Make pancakes using 2 tablespoons-1/4 cup of batter at a time (smaller pancakes are easier and willbe less likely to fall apart when removing). Cook for a few minutes on each side. The pancakes should be slightly brown and dry on both sides.
-Serve and enjoy!

 

Bacon and Egg Coconut Flour Muffins by The Coconut Mama

Ingredients:
4 pastured eggs
1/4 cup organic sour cream
4 TBS coconut flour
1/4 tsp sea salt
1/4 tsp baking powder – Learn how to make your own here
8 strips cooked pasture raised bacon, chopped up
1/2 cup organic cheese (we like to use pepper jack)
1/2 cup of organic greens (we like to use kale or spinach)

Instructions:
-Pre heat oven to 375°.
-Mix eggs and sour cream together.
-Add coconut flour, salt, baking powder, bacon, cheese and greens.
-Stir batter and let it sit for approximately 5 minutes.
-Pour the batter evenly into 4 large muffin cups or 6 small muffin cups.
-Make sure to only fill 3/4 full. The muffins will rise while baking.
-Bake muffins for 15-18 minutes, or until the top of the muffins are golden brown.
-Let muffins cool before serving

 

Paleo Cinnamon Raisin Bagels by Beauty and The Foodie

Ingredients:
⅓ cup coconut flour, sifted
1 ½ Tbsp golden flax meal
½ tsp baking soda, or can use 1 tsp baking powder.
2 tsp cinnamon. *optional, omit if making plain bagels.
A dash sea salt *optional
3 eggs, beaten.
⅓ cup unsweetened coconut or almond milk.
2 ½ tbsp butter, melted, or coconut oil
1 tsp apple cider vinegar.
1 tbsp organic honey (paleo), or for low carb version use 1 tsp liquid stevia.
1 tsp organic GF vanilla extract, *optional.
⅓ cup golden or dark, unsulphured raisins, or for lowest carb, omit raisins and make plain bagels * optional, can omit raisins for making plain bagels.

Kitchen Tools
1 bagel donut mold pan, where to buy bagel pan[
2 large mixing bowls

Instructions
-Preheat Oven to 350 F, and grease or oil a bagel or donut pan (1/2 dozen donut pan)
-In a large bowl combine: ⅓ cup sifted coconut flour, 1 ½ tbsp golden flax meal, ½ tsp baking soda or 1 tsp baking powder, 2 tsp optional cinnamon, ⅛ tsp sea salt. Mix together thoroughly.
In another mixing bowl combine: 3 eggs, ⅓ cup coconut or almond milk, 2 ½ tbsp butter or coconut oil (melted), 1 tsp apple cider vinegar, 1 tbsp honey or low carb option 1 tsp stevia, 1 tsp vanilla extract.
-Mix together thoroughly.
-Add wet ingredients to the dry (coconut flour mixture). Mix together thoroughly.
-Add optional raisins or freeze dried (or fresh) blueberries to mixture and stir.
-Spoon batter into bagel or donut pan and spread around with the back of a spoon. Use a damp cloth or paper towel to wipe off bagel center.
-Bake at 350 F for17 to 20 minutes, check at 17 minutes.
-Remove from oven, and let bagels cool. Use a butter knife between bagel and pan edges, and slide around to loosen bagels.
-Can be turned up on side and sliced in half. Could pan toast in greased or buttered fry pan on both sides till browned. Could also use a toaster oven or oven broiler to toast. *Don’t use a regular toaster as they may fall apart*
-Serve with topping of choice: butter, sunflower butter, almond butter, coconut butter, honey, cream cheese etc.…
-Refrigerate or freeze unused portions.