Coconut flour is a byproduct of coconut milk production. Once the coconut milk has been extracted, the remaining coconut meat is dried at a low temperature and ground into a soft, fine powder. The flour is known for its slight sweetness and distinct coconut flavor. It’s a highly absorbent flour, meaning recipes will often require more liquid. It’s a favorite among those following gluten-free, paleo, or low-carb diets, offering a nutritious and tasty alternative to grain-based flours.
Nutritional Information (per 100g):
- Calories: ~400 kcal
- Protein: ~19g
- Carbohydrates: ~64g
- Sugars: ~8g
- Fat: ~17g
- Dietary Fiber: ~39g
- Iron: ~2.1mg
- Potassium: ~1,040mg
Ingredients:
- 100% dried and ground coconut meat
How to Use:
- Baking: Utilized in muffins, pancakes, breads, and cookies.
- Thickener: Can be used to thicken soups and stews.
- Coating: Used as a coating for frying or baking.
- Pancakes: Works well for grain-free, low-carb pancakes.
Recipe Idea – Coconut Flour Pancakes: Ingredients:
- 1/4 cup coconut flour
- 4 large eggs
- 1/4 cup unsweetened almond milk (or regular milk)
- 1 tbsp honey or maple syrup
- 1/2 tsp vanilla extract
- 1/4 tsp baking powder
- Pinch of salt
- Coconut oil or butter, for frying
Instructions:
- In a mixing bowl, whisk together eggs, almond milk, honey, and vanilla extract.
- In another bowl, combine coconut flour, baking powder, and salt.
- Gradually add the dry ingredients to the wet mixture, whisking continuously to avoid lumps.
- Let the batter sit for a few minutes to thicken.
- Heat a skillet or non-stick pan over medium heat and add a little coconut oil or butter.
- Pour small amounts of batter onto the pan, spreading gently to form pancakes.
- Cook until bubbles appear on the surface, then flip and cook until golden brown.
- Serve warm with desired toppings like berries, maple syrup, or coconut flakes.
Diets it fits into:
- Gluten-Free
- Paleo
- Vegetarian
- Vegan (when not combined with animal-derived ingredients)
- Low-Carb
- Keto (in moderation)
Note: Due to its high absorbency, coconut flour cannot be swapped 1:1 for other flours. When adapting a recipe, you’ll generally use less coconut flour and more liquid. It’s also rich in fiber, so it’s beneficial for digestive health but should be introduced gradually to avoid digestive discomfort.
