Natalie Salmon The Latina Cook

How to Cook with Coconut Flour

Posted by Natalie Salmon, The Latina Cook, on 1 June 2016 | Comments

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Coconut is traditionally cultivated for its flesh, oil, water, and milk but only recently has it been used for flour in Western Diets. The recent demand for Unprocessed, Non-Toxic and Gluten-Free flour means Coconut Flour is extremely useful, however few people over here seem to know how to use it…

What is it?

Coconut Flour is essentially whats left over from coconut meat after the oil & moisture has been extracted to make Coconut Oil. Coconut Flour is made from the dried flesh of fresh coconuts. As it’s made from coconut it has a nice yet mild coconut flavour.

Helpful Hints 

  • It’s gluten free, making it a good substitute for any of you with gluten or wheat allergies.
  • It extremely high in protein and fibre, containing more fibre then any gluten based grain flour.
  • It is organic, unsweetened, and contains no chemicals or sulfites.
  • In South America they believe Coconut Flour has anti-fungal and anti-bacterial properties and is great for your digestive system.
  • It has a very low glycemic index and is recommended for diabetics.
  • It’s so absorbent that a lot of people in South America recommend using it for soaking up humidity in cupboards and wardrobes, not sure if that works but there you go!

Baking/Cooking

  • The flour its self has a very very mild coconut taste and is mildly sweet.
  • The easiest recipes to replace coconut flour with are flapjacks, crumble, pancakes, cupcakes and quick breads.
  • To add extra fibre to a recipe you can use a bit of coconut flour.
  • Most recipes can be made with just coconut flour and be totally gluten free.
  • Coconut flour contains no gluten and as result lots of eggs have to be used to compensate for this. For every 1 cup of coconut flour approximately 4 eggs should be used.
  • To help with binding, sticky sweeteners like agave nectar or maple syrup should be used. 
  • Chia seeds soaked in water can also replace eggs in recipes for vegans, this technique also works in coconut flour recipes.
  • It’s important to know that coconut flour is an incredibly absorbent flour, and it soaks up liquid like a thirsty sponge. So  depending on what you are making you will need to increase the amount of liquid.
  • Most recipes can be converted to coconut flour, but this will takes some working out:
  • Coconut flour behaves a bit differently from recipe to recipe, but generally the rule is for every 1 cup of flour you only need 1/4 cup – 1/3 cup of coconut flour. If its a wet recipe  (like brownies) use less if it’s dry (like a sponge) use more.
  • As above the general rule seems to be 25% – 30% coconut flour to regular flour, so if using 100g of flour in a normal recipe change it to 25g or 30g of coconut flour.

The ways of using coconut flour is endless.. It’s definitely not limited to just cakes, it’s also great for thickening up a curry or soup or adding a teaspoon to a smoothie for an extra hit of fibre.

Guest post by Natalie Salmon, The Latina Cook @thelatinacook

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