Crazy for coconuts? Gaga for gluten free baking? Coconut flour could be your new best friend. High in fiber & protein and low in carbs & cals, this unique flour is a game-changer when it comes to gluten free recipes.
It has a light coconut flavor and airy texture, which makes it a favorite for gluten free, grain free and low-carb baking.
How is coconut flour made?
Coconut flour is made from ground-up, dried coconut meat. After the milk is extracted from the pulp, it’s ground into a very fine powder.
You can even make your own!
Since coconut flour is so highly hydroscopic and easily absorbs moisture, make sure it’s stored in a tightly sealed container.
Coconut flour fast facts
- Naturally gluten free
- Made from coconut meat
- More fiber than any other flour
- High in protein
- Requires more liquid & eggs in recipes
What nutritional benefits does coconut flour have?
Coconut flour is naturally free of gluten and grain. It’s also free of antinutrients, which are common in other flours.
As opposed to the low fiber content of wheat flour, coconut flour is impressively high in fiber.
Because of its high fiber content and low carbohydrate content, it has a relatively gentle impact on blood sugar levels.
Last but not least, coconut flour is fairly high in protein content, making it great for those who follow a vegetarian or vegan diet.
How do you use coconut flour?
Coconut flour is great in baked goods! It can also be added to soups and smoothies as a thickener & nutritional boost.
The most important thing to remember with coconut flour is that it is NOT an equal 1:1 substitute to regular wheat flour. If a recipe calls for 1 cup of wheat flour, only ¼ cup of coconut flour is needed. It also absorbs quite a bit of liquid, so you’ll need to add more milk or water to your recipes.
Coconut flour also requires more eggs than other gluten free flours. This is because eggs help bind the ingredients together. In other gluten free recipes, xanthan gum is used instead.
Our recommendation is to start with one of the below recipes that are created to use coconut flour. Then, once you decide if it’s the right gluten free flour for you, try replacing it in your favorite recipes!
Recipes with coconut flour
- Lemon Berry Coconut Flour Muffins
- Coconut Tortillas
- Lemon Pound Cake
- Coconut Flour Chocolate Chip Cookies
Sources
