Make Your Own Coconut Flour
Edited by Geraldin Carniyan, Robbi, Graciela Franchesca Rosario, Eng and 5 others
People are becoming more health conscious than ever, and the demand for healthier alternatives to traditional staples is growing. Whether you're switching to a grain-free or gluten-free diet, or you just want to try something a little different, coconut flour makes an ideal alternative to wheat or other grain flours. Coconut flour is made from coconut pulp, which is the by-product of coconut milk. It's easy to make coconut flour yourself, and it costs much less than pre-packaged coconut flour and when added to pancake, muffin, cake or bread recipes, it lends a moist, light texture and slightly sweet flavor. You can even use it as a coating for fish, chicken, beef or pork instead of flour, cornstarch or breadcrumbs. Using coconut flour in your recipes can also help you reduce the amount of sugar you would normally use in some recipes because of its natural sweetness.
How to Make Your Own Coconut Flour
- 1 quart full-fat, unsweetened or sweetened coconut flakes
- 8 cups of water
- High-powered blender
- Baking sheet and baking tray
- Food processor
- Cheesecloth, fine-mesh strainer, clean pantyhose or nut milk bag (optional)
- Coffee grinder (optional)
- Dehydrator (optional)
- 2The mixture will become foamy and warm. A Blendtec, Vitamix or another type of high-powered blender works best for this. A standard blender might also work with this, but be cautious to not overheat the motor.Advertisement
- 4The coconut milk pulp is what we will use to make the flour.
- 5Gently scrape the coconut pulp off of the baking sheet and pour it into a blender, coffee grinder or food processor. Grind it for one to three minutes until it becomes very fine textured. It should have a cornmeal consistency when it's ready.Let it cool down completely.Advertisement
- You can use the coconut flour immediately. If you wish to store it for later use, keep it in a cool, dry place in a tightly-sealed container. Use it within 6 months. It will last up to 1 year when stored in the freezer.
- The high fiber content of coconut flour means that it absorbs more liquid than other flours. When you use coconut flour in baking, you'll also need to add more water and eggs (for binding and leavening). A good rule of thumb to follow is to use equal parts liquid and coconut flour.
- Adding a small amount of chia seed gel or tapioca flour can help increase the binding properties when baking with coconut flour.
- When making meatballs or meatloaf, substitute breadcrumbs or crackers with half coconut flour. Then, add an equal amount of milk, dairy-free milk, or water as the coconut flour.
- If you're using coconut flour in a conventional recipe, you may need to double the amount of eggs required to provide the baked goods their lift. If you're using honey instead of sugar in a recipe, the honey is considered a liquid addition, so make adjustments accordingly. You may also use coconut flour as a replacement for the 10-30 percent of other flour in recipes like loaf bread, cookies, muffins, dinner rolls, cakes, quick bread, and bars.
- Coconut flour looks similar to wheat flour, except that has a bit more texture. It's also not as white as all-purpose flour - it has a cream color, but not nearly as brown as whole wheat.
- Try flavoring or sweetening your left-over coconut milk with honey, stevia, vanilla or chocolate syrup. You can also use it in place of regular milk in cereal, coffee, tea or recipes.
- If you're watching your sugar intake, take care when baking with sweetened coconut flour. Since it already contains sugar, you may have to reduce the amount of sugar that you add to your recipes.
- Since coconut flour is very high in fiber, it might be difficult to digest for sensitive individuals. Avoid consuming more than 2 tablespoons per day if you're sensitive to fiber.
Health Benefits of Coconut Flour
Many cultures have been consuming large amounts of coconut for centuries and reaping the benefits of this heart-healthy fruit. Among Pacific Islanders, it's considered a cure-all for many conditions. It's no surprise that coconut flour offers a wide variety of health benefits when compared to traditional wheat flour. It's gluten-free, which makes it ideal for people with Celiac disease or those who are sensitive to gluten. It also contains a ton of fiber - 2 tablespoons contain 5 grams. It's relatively high in protein, with only 2 tablespoons containing 4 grams. Coconut flour is also low in carbohydrates compared to wheat flour, with only 8 grams in 2 tablespoons. It's abundant in manganese, which promotes a healthy immune system, protects against free radicals and encourages collagen production in the skin. Coconut flour also contains lauric acid, which is naturally found in breastmilk. This fatty acid can help lower cholesterol and even contribute to weight loss. Lauric acid also possesses antiviral, antibacterial and antifungal properties. Coconut flour is also a decent source of iron, vitamin B6, selenium, and potassium.
Categories : Coconut Usage & Benefits
Recent edits by: vc, Syed Saad Shah, Shelley