Coconut Flour Nutrition, Benefits, & How to Use It!

coconut flour is nothing like the conventional flour. It is not bleached as white flour and has many health benefits. coconut flour is gluten free “flour” and is made of dried coconut. It is made of solid which have remained after the coconut meat has been used in the production of coconut milk.



These solids were then ground into fine powder, similar flour. coconut flour has an aroma and coconut leaves coconut flavor in baked dishes.

Coconut flour is packed with fiber, protein, healthy fats. It contains no wheat or other cereals; that is low in sugar, digestible carbohydrates and calories. coconut flour has a low glycemic index. It is a common part of the paleo diets and gluten-free, and is used by vegetarians, people who deal with nut allergies, diabetes, and almost everyone else in the middle.

Health benefits:

  • increases metabolism
  • the high fiber content
  • regulates blood sugar
  • maintains digestive health

nutritional facts:

A quarter cup of coconut flour contains:

  • 120 calories
  • 4 grams of fat
  • 4 grams of protein
  • 10 grams of fiber
  • 16 grams of carbohydrates
  • 2 grams of sugar

coconut is low in omega-6, while the nuts are rich in these fats. The ratio of omega-3, omega-6 in the diet is very important. People usually consume more omega-6 than omega-3. coconut flour can be added in sweet and savory recipes. It is not sweetened and has a slight smell and taste of coconut. However, it combines well with other ingredients.

Use coconut flour in the recipe of your choice cooking:

  • muffins
  • Cookies
  • pancakes
  • Brownies
  • Waffles
  • truffles
  • molletes
  • cinnamon buns
  • parties

If you are using coconut flour when baking, be sure to use equal parts of flour a liquid, which means you must use 2 tablespoons water every 2 tablespoons coconut flour. It absorbs water easily during firing, and if enough liquid is not used, a dry and crumbly product is obtained.

savory dishes

  • Use coconut flour instead of nuts
  • Replace the breadcrumbs in meatballs
  • imitation of pizza dough
  • grainless “paleo” wraps coconut bread
  • in combination with eggs and baked high protein egg muffins
  • in veggie burger or meatloaf
  • in chicken, turkey, beef grass-fed or fish burgers
  • to thicken soups and stews
  • in breads or crackers

How to make your own coconut flour?

  1. meat coconut mixture and water in a high speed blender
  2. Filter through a bag making force or gauze to remove the coconut meat and coconut milk
  3. once separated, the meat spread on a baking sheet and bake on low heat for several hours, or until dry.

You can also buy coconut flour in health food stores, major grocery stores that offer gluten-free flour, agricultural markets or online. Enjoy your adventure coconut!

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