Coconut flour is becoming more and more popular yet many of us still find ourselves clueless as to how to use it. Here we help fix that problem by sharing helpful tips, ideas and a few recipes.
Coconut flour is derived from the meat of a coconut most commonly after coconut milk or coconut oil is produced. It resembles regular all-purpose flour with its fine powdery white appearance but has many more health benefits than ordinary white flours. While it should not be used to replace all of the flour called for in a recipe, you can easily substitute coconut flour for 15-30 percent of the flour. It has a slightly sweet, very mild flavor that is a wonderful ingredient to use especially in baking since it doesn’t change the taste of recipes.
Baking with coconut flour
If recipe calls for 2 cups of flour…
Use 1 cup of flour (whole wheat, almond, quinoa, etc.)
1 cup of coconut flour
Increase liquids: 1 cup liquid per 1 cup of coconut flour
Facts about coconut flour
Coconut flour has many health benefits:
- It is 100 percent gluten free: Since there is no gluten in coconut flour, this ideal for anyone with gluten intolerance.
- Coconut flour is a high fiber food: Contains more fiber than any other flour — almost 58 percent more, which makes reaching your daily fiber intake possible!
- Can help assist in weight loss: Since dietary fiber assists in controlling glucose levels, it may help control blood sugars. High fiber foods are known for keeping bellies fuller longer so by incorporating coconut flour into your diet this may also help control your current weight or even assist in weight loss.
- Coconut flour is high in protein, low in fat and it contains lauric acid which is essential for our body’s immune system and skin. It also contains manganese which assists in the absorption of vital minerals.
How to use coconut flour
- Coconut flour is wonderful for adding into almost any recipe especially in baking. Try using it as a thickening agent in soups or stews.
- With coconut flour, a little bit goes a long way! While very good in baked goods, too much can leave your recipe super dry. Avoid this mishap by sticking to what your recipe calls for when using coconut flour. 1/4 cup of coconut flour equals about 1 ounce.
No-bake lemon coconut balls recipe
Inspired by the healthy family & home
Yields 12-15 coconut balls
- 1 cup almond flour
- 1/3 cup coconut flour
- 2-4 tablespoons raw agave or honey, depending on desired level of sweetness
- 1/4 cup melted coconut oil
- 2 lemons, juiced
- 1 lemon, zested
- 1/2 tablespoon pure vanilla or almond extract
- Pinch of sea salt, to taste
- Put all of the ingredients into a food processor and mix until very well combined (will resemble a soft dough).
- Scoop out rounded spoonfuls and roll in your hands to form a ball. Place on a plate lined with wax paper and keep chilled in the refrigerator until ready to serve.
Keep leftovers chilled as they will get very soft and even melt slightly if left out at room temperature.
Blueberry coconut scones with vanilla glaze recipe
Yields 8-10 scones
For the glaze
- 1 cup organic powdered sugar
- 2 tablespoons lemon juice
- 1-2 tablespoons almond milk (or regular milk)
- Lemon zest
For the scones
- 1 cup almond flour
- 1/2 cup coconut flour
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 4 tablespoons cold unsalted butter, chopped
- 1/4 cup pure maple syrup or agave
- 1/2 cup vanilla almond milk (sweetened or unsweetened)
- 1 teaspoon vanilla extract
- 1 large egg
- 1 cup fresh blueberries or thawed frozen blueberries
- Add all of the ingredients for the glaze into a small bowl, mixing until very smooth. Set aside.
- Preheat your oven to 375 degrees F and and line a cookie sheet with parchment paper.
- In a large mixing bowl, add the almond and coconut flours, baking powder, salt and the cold butter. With your hands mix very well until the mixture is very crumbly.
- In a separate bowl, add in the almond milk, maple syrup or agave, vanilla extract and the egg. Mix very well and add to the dry ingredients but do not overmix. Add in the blueberries and gently fold into the dough. It will be very sticky.
- Turn the dough onto a floured surface and roll out to about 3/4-inch thick. Cut into desired shape and place on the baking sheet. Bake 12-14 minutes or until lightly browned. Remove from the oven and allow to cool completely. Drizzle with lemon vanilla glaze and serve.