coconut flour

The healthy food market has recently replenished with a new type of flour from coconut.

This flour is made from coconut pulp. In appearance, it is similar to wheat flour familiar to us, but differs in completely different properties and composition.

• Since coconuts are not a grain product, the flour obtained from them is devoid of the disadvantages that are present in grain proteins with gluten intolerance. This makes coconut flour valuable in a gluten-free diet.
• Coconut flour contains much more protein and iron than wheat flour.
• Coconut flour is especially high in fiber, at 39 grams per 100 grams of flour, more than 10 times more than white wheat flour.
• Carbohydrates in flour from coconut fruits are much less than in other types. In addition, the glycemic index of such flour is quite low. This makes this product popular in diets aimed at reducing excess weight, as well as in the diet of diabetics.
• Coconut flour contains a valuable fatty acid - lauric. It is noted that it has antibacterial, antifungal and antiviral properties.
• Coconut flour does not have a pronounced exotic taste that is present in milk and oil from coconut fruits, which expands the scope of its application.

Due to the high fiber content, people with digestive problems may experience discomfort.

This is a rather expensive product, which can also be called low affordable.

In 100 g of product:

• 466 kcal;
• 14 g fat;
• 20 g of protein;
• 60 g of carbohydrates;
• 39 g fiber.

This type of flour is rich in vitamins (B, C, D, E, A), magnesium and potassium salts, iodine, nickel, cobalt, manganese, medium chain triglycerides, omega-6 acids.

Ready-made coconut flour is sold in large stores, as well as in specialty outlets offering products for vegetarians. You can also order this flour online.

It is not necessary to buy expensive coconut flour in the store. You can make it yourself - from a fresh walnut or from shavings.

You need to prepare:

• coconut;
• liter of water;
• tools - drill, screwdriver, nail, hammer, wooden rolling pin or others;
• knife;
• food processor or blender;
• gauze or other fabric for filtering;
• bowl
• baking sheet lined with parchment paper;
• sealed jar.

Procedure:

1. How to open a coconut, we wrote in our other article.
2. After extracting the pulp from the open coconut fruits and cleaning it from brown areas, grind it in a blender or food processor, pouring a liter of boiled water into the tool bowl during the grinding process. If you want to avoid adding boiling water to the blender, you can soak the flesh of the coconut in water and run the blender after two hours.
3. Mix coconut and water in a mixer for about five minutes until a smooth puree mass.
4. Leave the mixture to cool for a while (if boiling water is used), then strain it.
5. Coconut milk, which you got, can be used for food, and from the pulp remaining after straining, we will make flour.
6. To dehydrate the pulp, place it in an oven heated to a very low temperature.
7. Spread the flesh on a baking sheet lined with parchment paper in an even layer. Dry it for about 45 minutes - the flesh should feel completely dry to the touch.
8. Slightly cooled dried pulp is again sent to the combine and crushed at high speed. Transfer to a container, seal tightly and store in a cool place for up to a year.

coconut flakes used unsweetened.

1. Fill it with water in the proportion of 1 part wood chips and 4 parts water.
2. After four hours, grind the soaked chips into a smooth paste in a food processor.
3. After squeezing it, transfer the coconut pulp to a baking sheet, dry it at a low temperature, and then grind it again in a coffee grinder or combine (you can also use a mortar).

For clarity, see the following photo gallery, which shows the process of making coconut flour step by step.

Flour obtained from the pulp of coconut fruits is used in cooking.

When adding coconut flour to baked goods or using it for other dishes, keep the following in mind:

• Coconut flour is very hygroscopic - due to the presence of fiber, it absorbs more liquid than other flours. And therefore, you should not replace other flour with coconut flour 1 to 1. If you have replaced it, add more liquid to the recipe. It's nice that hygroscopicity will ensure a long shelf life of baking (it will dry out more slowly).
• To successfully include coconut flour in your baking recipe, use a ratio of 1/4-1/3 cup instead of one cup of any grain flour.It is recommended to substitute coconut flour for up to 30% of the flour in the recipe.
• In baking, the ingredient of which is coconut flour, it is better to add a sweetener (sugar or other) not in bulk, but in liquid form (honey, agave syrup, maple syrup, etc.). Just remember to account for the added sweet ingredient as a liquid ingredient.
• Most recipes based on coconut flour include a lot of eggs. That is why coconut flour is great for making muffins, pancakes and cakes.
• If all the flour in your recipe is coconut flour, use 4 eggs for each cup.
• If you are using coconut flour outside of baking, you can use a 1 for 1 substitution. For example, coconut flour can be substituted for breadcrumbs when frying.
• Coconut flour is also used as a thickener in soups and sauces.
• If you add such flour to the cake cream, it will be more resistant.
• Always sift the coconut flour before adding it in the right amount to the dish. So you will get rid of lumps, and you will be accurate in following the recipe.
• Knead the dough with coconut flour more thoroughly.
• Baking time for products with such flour usually requires less.
• Coconut flour can be stored in a tightly sealed container for up to six months. If you plan to store it longer, it is better to place the product in the refrigerator, and let it warm up to room temperature before use.
• Coconut flour is added to thick shakes and smoothies.

• 3/4 stack. coconut flour;
• 0.5 stack. coconut oil
• 1 stack coconut or other milk;
• 5 eggs;
• a pinch of salt;
• 1 table. a spoonful of honey;
• You can also add vanilla sugar or stevia.

Melt coconut oil, add eggs and warmed milk to it and mix. Next add honey, coconut flour and salt.

Pour the dough onto a baking sheet with a spoon and place in a heated oven for twenty minutes.

You can see the recipe for diet cookies made from coconut flour with cottage cheese in the next video. To prepare this oven, choose non-liquid cottage cheese.