Coconut flour is a fairly popular product in the field of healthy eating and sports. You can use it to prepare muffins, cakes, pies, pancakes, cheesecakes and other desserts. However, since this product does not contain gluten, the dough is made from it somewhat differently than from regular wheat flour. Why is this particular type useful?

Beneficial features

Coconut flour is a rich source of fiber, which gives it the ability to improve metabolism. In other words, coconut pulp powder absorbs toxins, thus cleansing the intestines and reducing cholesterol and simple sugars. This is how detoxification, hypoglycemic and hypocholesterolemic properties manifest themselves, which leads to a decrease in the absorption of harmful compounds in the intestine. Plus, the digestion process is improved and constipation is prevented, which becomes very important during a diet.

Coconut flour is good for the cardiovascular system. By reducing the level of glucose and bad cholesterol and at the same time saturating the body with potassium, it helps stabilize high blood pressure, exhibits a cardioprotective effect, eliminates arrhythmia, increases the elasticity of blood vessels and normalizes blood circulation. Therefore, for diseases of the circulatory system, it is desirable that coconut flour be present in the diet. It will help improve well-being with arterial hypertension, cerebrovascular accidents and atherosclerosis.

Since the glycemic index of this product is 45 points, it can easily replace some of the wheat flour in the diet of people with diabetes.

Coconut flour contains lauric acid. In the human body, this substance is converted into monolaurin, which helps improve skin regeneration and exhibits an antimicrobial effect. In addition, this substance has antiviral and antioxidant properties, which becomes especially important in the cold season, as it provides protection to both the body and skin. Plus, monolaurin helps prevent the formation of cancer cells.

Coconut flour contains iodine, which is necessary for the normal functioning of the thyroid gland, and calcium, an important element that strengthens teeth and bone tissue. And the complete absence of gluten allows this product to be used in a gluten-free diet for people with various forms of celiac disease and gluten intolerance.

On a note! In recent years, medicine has become increasingly inclined to believe that the presence of gluten in the diet is quite harmful for healthy people (without celiac disease or gluten intolerance). And such products are causing increasing concern. At the same time, it has been scientifically proven that it is the gluten contained in cereals that contributes to the deterioration of brain activity, bloating, fatigue, lethargy, etc.!

Coconut flour is quite popular in sports nutrition. It contains vegetable protein and a rich vitamin and mineral complex, which helps build muscle mass, increase endurance, and, consequently, increase training time.

Harm and contraindications

Despite the fact that in most cases coconut flour brings great benefits to the body, sometimes its use can cause harm.

• Allergy. This product is hypoallergenic, but despite this, it is exotic for our latitudes, which leads to the development of allergies.
• Digestive problems. Coconut flour is contraindicated if you are prone to diarrhea and irritable bowel syndrome.
• Childhood. Coconut pulp powder should not be included in the diet of young children. Due to the large amount of indigestible dietary fiber, it can cause digestive upset.

Use in cooking

Coconut flour can be used in a wide variety of baked goods and desserts. With her participation, dishes will become lighter, airier and healthier. But you must remember the following:

• Since coconut flour does not contain gluten, it is necessary to increase the number of eggs in recipes. For one glass of flour take about 4 eggs and 180 ml of water or other liquid.
• This product can also be used for breading. Moreover, if some baking options require a certain ratio of coconut flour to wheat flour, then this does not matter here. For breading it can be used in its pure form.
• Coconut pulp powder is very dry and dense, and therefore the ingredients must be kneaded especially carefully so that no lumps remain. And to make the dough more moist, you can safely add fresh fruits, berries and even jam.

So, let's look at recipes for dishes with coconut flour.

Banana Pie

For the recipe we take:

• a couple of bananas;
• 3 tables. spoons of plums butter (melted);
• a couple of tables. spoons of honey;
• 4 eggs;
• ¾ stack. coconut flour;
• tables. a spoonful of vinegar (preferably apple);
• ¾ tsp. spoons of soda;
• salt on the tip of a knife.

Advice! For this dish, it is better to take overripe bananas, soft ones that can be easily turned into a homogeneous puree!

Turn on the oven and preheat it to 180°C.

Mash the bananas with a fork or chop in a blender. Add honey, vinegar, eggs, pour in oil. Then add baking soda, salt and sifted flour. Mix everything well and leave at room temperature for about a quarter of an hour. During this time, the flour will absorb the liquid and make the dough denser.

Grease a heat-resistant form with a small piece of butter and lay out the dough. Bake for 35-40 minutes. In general, cooking time will depend on the size and depth of the pan. Use a toothpick to check if the cake is done, and if it comes out dry, remove it from the oven. Let cool for ten minutes and serve.

Carrot cupcakes

For the dish, let's take:

• 3 carrots;
• 35 g honey;
• 4 eggs;
• ¾ stack. coconut flour;
• a teaspoon of dry spices (ground ginger, cinnamon, curry, nutmeg);
• 15 ml apple cider vinegar;
• salt on the tip of a knife.

Grind the carrots in a blender until pureed or grate them on the finest grater. Add melted butter, honey, vinegar, spices, eggs, sifted flour, soda and salt to it. Knead the dough thoroughly and leave it for a quarter of an hour.

Grease the muffin tins with oil and distribute the rested dough into them. Fill each mold about halfway. Place in an oven preheated to 180°C and bake for 25 minutes.

Brownie

For the recipe we take:

• 45 g plums. butter (melted);
• 30 g honey;
• 50 g dark chocolate;
• ¾ stack. coconut flour;
• a couple of tables. spoons of cocoa powder;
• 4 eggs;
• tables. spoon of vinegar;
• a little more than half a tea. spoons of soda;
• salt on the tip of a knife.

Melt the chocolate in a water bath and add the rest of the ingredients to it. Mix everything well and leave the dough on the table for about a quarter of an hour. Then pour it into a heat-resistant form and bake for 40 minutes.

Baking from coconut flour will definitely delight you with its taste, and, as you can see, it is extremely simple to make. Bon appetit and be healthy!

Coconut flour

Today in a simple store you can only find regular wheat flour. However, if you look into a specialty store or a large shopping center, you can see coconut flour on the shelves. The use of this flour in baking allows prepared dishes to acquire a completely new taste.

Coconut flour (origin, composition)

This product is a residual product from the preparation of coconut milk. During the processing of coconut, all its components find their use and benefit. To obtain coconut flour, coconut meat is dried. Then a prerequisite is to degrease it and bring it to the consistency of powder. As a result, the resulting product is similar in appearance to wheat flour.

Coconut flour enriched with the following vitamins: B, C, D, E, A, also includes potassium salts, magnesium, iodine, nickel, cobalt, manganese, omega-6 acids. However, despite all the advantages and usefulness of this product, it has a high cost.

The benefits and harms of coconut flour

Not many people know the beneficial properties of coconut flour. Due to the fact that coconuts are not a grain product, coconut flour has no disadvantages. Its main difference from wheat flour is that there are no proteins that are incompatible with gluten intolerance. This makes it possible to use coconut flour to prepare gluten-free products.

This flour contains large amounts of iron and protein, but the carbohydrate content is very low compared to other types of flour. Also, this product has 10 times more content than wheat flour. These highest qualities of flour make it very useful and in demand for those who are trying to lose extra pounds, follow a diet, and for a healthy lifestyle (HLS). Coconut flour is widely used for diabetes.

Coconut flour is characterized by its content of essential fatty acid lauric acid. Thanks to its presence, such products have antifungal, antibacterial and antiviral properties. Gluten-free flour has a wide range of uses due to the fact that it does not have the bright exotic taste that is characteristic of coconut milk.

However, despite all the benefits of coke flour, there is still its harm. Since there is a large amount of fiber present here, its use in the diet is not recommended for those people who have digestive problems.

How to use coconut flour

Coconut flour is a unique product, so using it instead of wheat flour will not be a quick replacement. To prepare products from coconut flour, it is recommended not to experiment with the ingredients yourself, but rather use special recipes.

Due to the fact that the flour does not contain gluten, for cooking you need to use 2 times more eggs than, for example, for wheat flour. Also, the coconut flour needs to be mixed very well, because there is a high probability of lumps appearing. Many chefs and pastry chefs advise letting the dough sit for a couple of minutes after kneading it. This tropical flour has found its ideal use for making cakes, various muffins, and simple pancakes.

How to select and store

When choosing coconut flour, special attention should be paid to its composition and expiration date, so as not to purchase a bad product. You can find such flour only in large shopping centers, or in special retail facilities where you can purchase products for vegetarians. In order to preserve all the beneficial properties of tropical flour for as long as possible, it should be stored at room temperature in a well-sealed container, avoiding the ingress of water. To extend shelf life, flour can be placed in the refrigerator.

Use in cooking

Ways to use coconut flour in cooking:

• It is recommended to add liquid sweetness to baked goods with coconut flour;
• coconut flour is ideal for making cakes, pancakes, and muffins, since almost all recipes contain a large number of eggs;
• as a thickener for sauces.

It is worth noting that products made from gluten-free flour need less baking time than usual.

• cookies - ¾ cup coconut flour, 0.5 cup coconut oil, 5 eggs, a glass of milk, sugar to taste. First, melt the butter, beat in the eggs with warm milk. Stir thoroughly. Add honey and sugar. Transfer the dough to a baking sheet and bake for 20 minutes;
• banana casserole - 0.5 teaspoon baking powder, 4 tablespoons coconut flour, 4 bananas, 4 eggs, cinnamon to taste. Mash the bananas, then beat them with the eggs, add all the other ingredients. Pour onto a baking sheet and bake for 20 minutes.

All dishes prepared from coconut flour are diabetic products and contain beneficial properties.

Coconut Flour- This is an ideal replacement for plain flour. Beneficial features. How to use and where to find.

My journey into a healthy lifestyle began not only with giving up simple sugar, but also with the idea that it was time to find a replacement for plain, white, refined wheat flour.

I baked cupcakes, cakes, and pancakes with whole wheat flour, thinking I was doing my body a favor. It’s whole, and there’s more fiber in it—those were my thoughts.

Later I learned a little more about wheat flour than just its wholeness. It was a revelation for me to learn that wheat flour contains Gluten and anti-nutrients and seriously undermines our health.

I started looking for a healthy “flour” alternative.

Everything I could think of was used. Beans, peas, nuts, seeds, flour from cereals that do not contain gluten (oatmeal, millet, buckwheat). I always pre-soaked all this, as I knew about the large number of antinutrients contained in these products.

Then, when I started making homemade coconut milk, I discovered that the leftovers from the so-called production can be used as a healthy alternative to wheat, or any other flour.

Since Coconut Flour is a fairly new product for most people, I decided to dedicate an entire post to this tropical miracle and talk about how this unusual flour can be used on a regular basis in many recipes.

What is Coconut Flour?

Coconut Flour is a residual product from the manufacture of coconut milk. The ground pulp is dried and then ground to a powder consistency.

Composition of Coconut Flour:

• — 14%
• Fiber - 58%
• Proteins and carbohydrates - 28%

The fiber contained in Coconut Flour is of the indigestible type. It delicately cleanses our intestines from the inside, prevents constipation and maintains normal peristalsis.

Useful properties of Coconut Flour

Coconut Flour has several undeniable advantages over regular flour:

• Does not contain - an allergen found in wheat, rye and pearl barley. Ideal for people who avoid Gluten or have Gluten sensitivity.
• It ranks 1st in terms of fiber content among all known types of flour. 100 grams of Coconut Flour contains 39 grams of indigestible fiber. Which is 2 times more than in wheat bran, which has become very popular among a large number of people. But many people are unaware that bran contains large amounts of antinutrients and does more harm than good.
• Contains high amounts of healthy fat. 100 g contains 8.7 g (of which 8 g is healthy saturated fat). Medium chain triglycerides, which are part of Coconut Flour , have antiviral, antibacterial, antifungal activity. They improve metabolism and energy synthesis, are not stored in fat cells, but are immediately used for energy. Therefore, this flour is ideal for those trying to lose weight or maintain a healthy weight.
• Suitable for diabetics as it contains a small amount of carbohydrates and slowly raises blood sugar levels.
• Rich in protein. 100 g contains 19.3 g of protein. Which is much higher than the protein content of other types of flour.
• Contains a small amount of acids compared to nut and seed flours. Excessive consumption of Omega-6 has a pro-inflammatory effect on our body and leads to chronic diseases.
• Does not contain digestive enzyme inhibitors, unlike regular flour, beans and nuts, so it cannot interfere with the digestion and absorption of nutrients, including minerals.
• Economical. Requires 2-3 times less quantity than regular flour.
• Contains Lauric acid, which supports our immune system and normalizes thyroid function.
• Rich in Manganese, which is essential for the absorption of many vitamins and minerals, as well as healthy musculoskeletal function, the nervous system and blood sugar regulation.

Where can I get Coconut Flour?

There are 2 options.

You can buy Coconut Flour. It is quite difficult to find it in a regular supermarket. You can order on iherb.ru or on amazon.com. This pleasure, I admit, is not cheap. But don’t forget - it lasts for a long time and it has a lot of useful properties.

Or the cheapest, but time-consuming method, which I almost always use, is to make Coconut Flour at home. You can read about this easy process.

How to use Coconut Flour?

I want to warn you right away - you won’t be able to simply replace wheat or any other flour with coconut flour. Coconut Flour is unique. Therefore, I recommend either experimenting with the amount of ingredients yourself or looking for recipes specifically designed for Coconut Flour.

It absorbs liquid and swells very easily. Also, since it does not contain Gluten, it needs eggs for stickiness. That is, if for regular pancakes you need 1-2 eggs, in recipes with Coconut Flour you will need 3-4.

Coconut Flour needs to be mixed well in recipes as it has a tendency to form lumps. Also, I advise you to let it sit for a few minutes after kneading the dough.

September 14, 2018

Today we will introduce you to coconut flour. Let’s look at its benefits and harms “under a microscope” and find out why this product has attracted an entire army of fans.

This flour is quite common in Asia. It is made from the pulp of exotic fruits for us - coconuts. This product has found application not only in the culinary field, but also in cosmetology, as well as folk medicine.

Coconuts have a high energy value, and coconut flour contains even more calories. This is due to the fact that its elements have gone through the drying stage, therefore, they are concentrated.

On a note! The energy value of coconut flour is 460 Kcal.

Such flour contains both proteins (about twenty percent), and fats (about twelve percent), as well as carbohydrates (about ten percent). The protein found in coconut flour is considered special. It contains a large number of essential amino acids, but they are almost not produced by the human body. And we won’t find any gluten in coconut protein. That is why flour from an exotic fruit is allowed for people who are intolerant to this element.

The fats in coconuts are polyunsaturated and saturated acids. They are priceless to us. For example, with the help of lauric acid you can maintain the tone and health of your skin.

Coconut flour is sweet because it contains simple carbohydrates. The product also contains a lot of fiber. You can also find a variety of mineral and vitamin complexes in “exotic” flour.

Useful qualities of the product

Eating coconut flour is called “metabolic therapy” by many. It has absorbent qualities, that is, it “takes away” toxins found in the intestines, as well as “bad” cholesterol and simple sugars. Thus, “exotic” flour has a hypoglycemic, detoxifying, and also hypocholesterolemic effect. And the valuable properties of coconut flour do not end there.

Beneficial effects of flour on the body:

• lowers blood pressure;
• produces a cardioprotective and antiarrhythmic effect;
• promotes the elasticity of vascular walls;
• normalizes microcirculation in peripheral tissues.

Everyone knows that the menu for diabetics is very limited. Good news for all those suffering from this disease - despite the high energy value of coconut flour, it has an average glycemic index of only forty-five. That is, it can replace some of the regular flour when preparing baked goods.

On a note! Such flour is an ally of those losing weight. If you add it to baked goods, you don’t need to add granulated sugar, which means there will be fewer calories.

Lauric acid is converted into the so-called monolaurin in the human body. And it is distinguished by antiviral and antimicrobial qualities, and also helps regenerative processes in the skin. Moreover, such an acid is a powerful antioxidant; it will protect our face from the influence of external harmful factors and prevent the degeneration of benign cells into cancerous ones.

“Exotic” flour is rich in iodine, and our thyroid gland needs it. Calcium, also contained in this product, is necessary for both bones and teeth. Fiber will improve the digestion process and prevent such unpleasant phenomena as constipation, and this is important during a diet.

Attention! Coconut flour is a source of plant proteins, so it should not be included in your menu for anyone with celiac disease, as well as vegetarians.

Let's discuss possible harm

In general, “exotic” flour is a hypoallergenic product. It rarely causes allergies. However, for us this is an exotic fruit, so not every body will accept flour based on it normally. If you have problems with your gastrointestinal tract, consult your doctor first. Those who are prone to diarrhea, as well as those diagnosed with irritable bowel syndrome, should be especially careful with this flour.

This flour is contraindicated for small children. The baby’s body cannot cope with a large amount of fiber, which entails a disorder in the gastrointestinal tract, manifested by nausea, vomiting, and severe diarrhea.

What will the representatives of traditional medicine say?

Coconut flour should not be taken as a medicine. But dishes with it are considered useful for gastrointestinal pathologies, especially dyskinesia. The elements found in such flour help to increase the tone of the walls of the bile ducts, which gives a choleretic effect. And fatty acids dilute bile, so they will help with gallstone pathology.

If a person is diagnosed with ailments such as hypertension, arrhythmia, atherosclerosis, as well as circulatory disorders in the brain, they need to replace baked goods made from regular flour with products made from a coconut product.

The components present in coconut flour benefit men - they increase the quality of sperm, as well as its quantity. And for women, this product will help in the treatment of inflammatory processes in the reproductive organs, and will also delay the onset of menopause.

Coconut flour is used in nutrition for athletes. It will help build muscle and increase endurance.

Exotic coconut flour is becoming more and more popular every year. If a few years ago we had not even heard of it, today it can be bought in large supermarkets or online stores. How can we explain such a massive passion for this product?

Flour from the pulp of tropical coconuts is a popular product in the countries of Southeast Asia (India, Sri Lanka, the Philippines, Malaysia). It is used in cooking, folk medicine, and cosmetology.

Chemical composition

The exotic coconut product is also rich in minerals (, ,).

Beneficial features

Coconut flour, thanks to its fiber, belongs to the list of products under the name “metabolic therapy”. This means that coconut pulp powder well absorbs toxic substances accumulated in the intestines and simple sugars. By reducing their absorption in the intestine, this product exhibits hypoglycemic, hypocholesterolemic and detoxifying effects.

Thanks to its ability to lower blood glucose and cholesterol levels, as well as its high potassium content, coconut flour:

• helps reduce blood pressure;
• has a cardioprotective effect;
• exhibits an antiarrhythmic effect;
• makes blood vessels elastic;
• improves blood fluidity;
• normalizes microcirculation in peripheral tissues.

With a significant calorie content, it has an average glycemic index of 45. With this glycemic index, it is useful for diabetics to replace part of the wheat flour in baked goods or other dishes with coconut flour. This will reduce the glycemic index of the entire product as a whole.

Powder from dried kosok pulp can be added to dishes for those with a sweet tooth who are losing weight, then this will allow them to avoid adding sugar as an ingredient, which will reduce their potential caloric intake.

Lauric acid, entering the human body, is converted into monolaurin. Monolaurin exhibits antiviral and antimicrobial effects and stimulates regenerative processes in the skin. In addition, lauric acid is strong, therefore it protects the skin from the harmful effects of external factors (wind, frost, sun) and prevents the cancerous degeneration of cells.

Its fiber promotes normal digestion and prevents constipation, especially during a diet. Being a source of vegetable protein, this product is recommended for people who suffer from celiac disease (celiac disease) and vegetarians.

Possible harm

Coconut flour is a hypoallergenic product and therefore rarely causes allergic reactions. But in our latitudes it is an exotic product and is not accepted adequately by the digestive system of all people. Another reason that limits the consumption of dishes with coconut flour is the tendency to diarrhea and irritable bowel syndrome.

This product is also contraindicated for young children because it contains a lot of indigestible fiber and can cause digestive disorders such as nausea, vomiting, abdominal pain or severe diarrhea.

Application in medicine

Coconut flour is not used directly in the treatment of diseases, but dishes using it will be useful for diseases of the gastrointestinal tract, in particular for dyskinesias of the gallbladder and ducts. Substances contained in exotic flour increase the tone of the walls of the bile ducts and thereby have a choleretic effect. Fatty acids help dilute bile, so they are good for cholelithiasis.

It is useful to replace baked goods and pastries with baked goods made from coconut flour for people suffering from diseases of the circulatory system (arterial hypertension, atherosclerosis, arrhythmias, cerebrovascular accidents).

Complete proteins, fatty acids and vitamins improve the quality and increase the quantity of sperm in men. Regular consumption of products with coconut flour by women improves their hormonal levels, relieves inflammation of the genital organs, and helps lengthen the reproductive period of women, delaying menopause.

The proteins and vitamin-mineral complex in coconut flour are used in sports nutrition, as they help build muscle mass and increase endurance during sports training.

This product can be an excellent substitute for wheat or other cereal flour for patients with celiac disease, whose body does not tolerate gluten from cereals. Patients with diabetes can include dishes based on this tropical product in their diet. This will help reduce blood sugar levels, as well as improve blood supply to organs whose vessels have been damaged by diabetic damage.

The benefits of dishes with the addition of coconut flour are undeniable for those who are struggling with excess weight. Fiber normalizes stool, reduces the absorption of nutrients from the intestines, and also helps restore intestinal microflora. Dishes made from fermented milk products and coconut flour are especially beneficial for the diet.

Application in cosmetology

Replacing part of the cereal flour with coconut pulp powder has a beneficial effect on the condition of the skin and its appendages (nails, hair). Beneficial substances of tropical flour together with, when consumed internally in the form of yeast baked goods:

• nourish the skin and moisturize it;
• smooth and tone the skin;
• strengthen hair follicles;
• restore the integrity of the skin after abrasions, cuts, wounds;
• have an anti-burn effect.

A variety of cosmetics are prepared based on this exotic product: scrubs, creams, lotions, shampoos.

How to produce

Coconut flour is made from the pulp of this tropical fruit. To do this, ripe nuts are peeled from the hard shell, the pulp is crushed and pressed to obtain. The remaining fat-free cake is ground. This is how coconut flour is produced on an industrial scale. This product is not cheap, and you can’t buy it in every store. It’s easier and cheaper to make this flour yourself.

How to select and store

If you still decide to buy coconut flour in the store, when purchasing, you need to pay attention to the packaging - it must be intact and dry. Flour gets damp quickly, so it is preferable that it be sold in moisture-proof packaging, such as a foil bag. After opening the package, this product should be stored in an airtight container at a temperature of +20°C for no longer than 6 months.

Use in cooking

Coconut flour is widely used in Asian countries instead of cereal flour. But this is no ordinary product. Unlike flour from cereals (, rye,), when using it as an ingredient in a dish, you need to know some nuances:

1. Coconut flour can absorb a lot of liquid, so when kneading dough from it, the amount of liquid must be increased.
2. It is necessary to mix the dough very carefully, as lumps easily form in it.
3. Because coconut flour is gluten-free, it does not have the ability to stick together, so recipes with coconut flour require adhesive ingredients, such as eggs. For every glass of coconut flour, it is recommended to take 4.
4. If tropical flour was used instead of wheat flour when preparing a dish, you must remember that it is sweet. Accordingly, you need to reduce the amount of sugar or other sweet ingredients in the recipe.

This product can thicken jellies, smoothies, cocktails, and puree soups. You can use it to make bread, muffins, confectionery, cookies, and add it to breading for fish and meat.

Cooking at home

To do this, you need to purchase coconut flakes. The shavings should be poured at boiled room temperature in a ratio of 1:4. It must be infused for 4 hours, then using a blender, bring it to a homogeneous mass. The resulting mass must be filtered. For this, a fine sieve or gauze folded several times is useful. The liquid after squeezing can be used in confectionery dishes. After pressing, the cake is spread in a thin layer on parchment and dried in the oven (at a temperature of 90°C). Then the dry mass of coconut shavings is ground to a powder.

conclusions

Coconut flour is a tasty and healthy product. It is high in complete gluten-free protein, healthy fats and low in carbohydrates. Carbohydrates are represented mainly by water-insoluble fiber. This product is rich in vitamins and minerals.

Due to its composition, coconut flour is beneficial for digestion, the functioning of the heart and blood vessels, and the female and male reproductive system. Coconut dishes can be consumed even by diabetics and people suffering from celiac disease.

Coconut flour behaves differently in dishes than wheat flour, so when preparing dishes in which the cereal ingredient is replaced with a tropical one, it is necessary to take into account some nuances, for example, add 4 chicken eggs for each glass of flour.