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Note: This is a guest post written by Karen Rutherford
What is coconut flour?
Can you name another edible plant known to man that is more versatile than the coconut? You can drink its juice, eat its “copra,” utilize its oil for cooking or cosmetics and make use of its hairy husk shell to make charcoal. On top of that, you can even grind the dried coconut flesh into flour.
Despite its name, a coconut is not a nut, so people with nut allergies shouldn’t have a problem eating them. However, before you get into that big bag of coconut flour, there’s a handful of things you might want to know about what you’re getting into and how best to use it.
Coconut flour is a vegan flour that has more fiber and less carbs than other kinds of flour. It’s an easy-to-make product which only needs one essential ingredient – that is, coconut. Most importantly, it has plenty of health benefits.
Health benefits of coconut flour
Coconut flour is great for low carb baking because it is gluten-free with no cholesterol. It is low in carbohydrates and rich in protein. Also, you don’t need to add any sweeteners because it is naturally sweet.
As mentioned, coconut flour is also rich in fiber that aids the body for faster digestion, as well as MCTs (Medium-Chain Triglycerides) which promotes stable blood sugar and a healthy heart.
It contains a great source of copper which keeps the brain healthy, which activates enzymes in charge of the production of neurotransmitters. It also boosts weight loss and may fight infections.
Coconut flour is suitable for people who have prediabetes, diabetes, and anyone else who wants to prevent blood sugar spikes.
Coconut flour is cost-efficient and is a great substitute for traditional flour because you can directly substitute it for the ordinary flour needed in the recipe.
It has a mild taste; with a texture that is similar to other flours. It can be used in a variety of recipes, including baked goods, pizza crusts, wraps, and veggie loaves.
Making homemade coconut flour
Are you someone that is tired of counting calories and holding back on your favourite desserts? Try using coconut flour as a healthy alternative or substitute ingredient in your favourite desserts, so you can indulge in your preferred snacks without the guilt.
Also, if you are looking to substitute all-purpose flour with coconut flour you can use 1/4 to 1/3 cup of coconut flour for 1 cup of wheat flour.
I guarantee you that this is the best homemade coconut flour recipe you can find. It’s very easy to make and the results are promising. So, let’s jump right into the instructions!
How to make coconut flour from coconut pulp
Ingredients for making coconut flour
- 2 cups of coconut pulp
- 3-4 cups of hot water
Prep Time: 5 mins
Cook Time: 3-4 hours
Equipment you’ll need
- Baking sheet or dehydrator tray
- Jar/airtight container
- Spatula
- Baking paper
- Blender/ food processor
- Cheesecloth
- Sieve
- Mixing bowls
Step-by-step instructions
Step 1
Place the coconut pulp in a bowl then pour the hot or warm water into the coconut pulp.
Step 2
Squeeze out the coconut milk using a cheesecloth, or you can use a sieve. Repeat this process three to four times.
You must extract the milk from the pulp because it is high in fat content, so blending it at high speed would turn it into coconut butter.
Before proceeding to the next step make sure that you completely squeezed out all the milk from the pulp.
Step 3
Spread the coconut pulp on a baking sheet lined with baking paper, or you can use cheesecloth that is dry and clean.
Make sure there are no big bits of the pulp. It should be small crumbs and spread out evenly.
Step 4
Leave the coconut pulp to air dry for a day, or you could bake it for three to four hours at 135°C / 275°F (or the lowest temperature that your oven can do).
You can also pan-dry it on a low heat, using a skillet, for around 20 minutes or until the pulp turns light brown. Let it cool.
Step 5
Once the pulp is dried and cooled, put it in a high-speed blender or food processor for one to two minutes until it is fine in texture or powdered looking.
Step 6
Put it in an airtight container like a jar and store it in a cool dry place. Homemade coconut flour is best used within a few weeks, but will stay fresh for at least two months int he fridge.
Using a dehydrator to dry coconut pulp into flour
Step 1
Follow Steps 1 and 2 above to remove as much moisture as possible from the coconut pulp.
Step 2
Spread the pulp evenly on a dehydrator tray.
Step 3
Leave it overnight on a medium to low setting.
Step 4
Ground or pulverize the dried coconut pulp into a flour-like consistency using a food processor or food blender.
Tips for using coconut flour in your recipes
- When replacing wheat flour with coconut flour, make sure to use 1/4 – 1/3 cup of coconut flour can be substituted for 1 cup of wheat flour. This is because coconut flour behaves differently than grain-based flours. You should not apply a one-to-one replacement since gluten-free batters tend to be thicker than those made with wheat flours.
- Coconut flour has a distinct taste so if you are a coconut lover you will most likely enjoy the result. However, if you are not a fan of coconut you may want to mask it with a stronger flavor like cocoa, garlic, or chives.
- Because coconut flour is naturally sweet you can lessen the sweetener or leave it as it is depending on your taste buds.
- One of the simple tricks in using coconut flour is to sift it properly before using it to avoid gritty texture in your baked goods.
- Make sure to scoop, and do not pack. When measuring coconut flour, you should scoop it up using a measuring cup and even it off with a knife. Ideally, you want to prevent packing it into a cup.
- Coconut flour can absorb a very large amount of liquid with just a small amount of flour, which may lead to dry baked goods, to avoid this situation use plenty of bananas. Mashed bananas are an ideal replacement for eggs, moisture and sweetness in vegan baking.
Time to try making your own coconut flour?
So there you have it! A simple recipe for making your own coconut flour at home.
I hope you enjoy making your own healthy coconut flour, right in your own kitchen, and using it in all of your cooking.
Note: This is a guest post written by
Karen Rutherford
Karen Rutherford is founder and editor in chief at Cakedecorist. You will often find her in the kitchen creating edible works of art or trying out some new recipes. As a pâtissière and baking enthusiast, Karen has decided to share her abundant knowledge with the internet audience and provide only the best tips and recipes for baking and decorating your favorite sweets.
If you have any comments or feedback about this post, please let me know.
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FAQs
Can you grind up coconut to make coconut flour? ›
When the coconut is completely dry, pulse it for 2-3 minutes in either a blender, coffee grinder or food processor. I tried it in both my blender and grinder and got a finer flour from the grinder, which is closer to the texture of regular flour, but I think the blender version works just as well and is faster.
Is coconut flour just blended coconut? ›Coconut Flour is made when dried coconut pulp (left over from making coconut milk) is ground into a fine powder. It is super absorbent and not a 1:1 substitute for any flours, so using it often requires specific recipes or a lot of trial and error. This flour is gluten-free, low-carb, paleo, nut-free, and easy to make!
How do they make coconut flour? ›Grinding the Coconut into Flour
Scrape all of the dry coconut into a food processor or blender. Do not add any water or other ingredients. It is crucial that the coconut be completely dry as it goes into the food processor or blender. Make sure that the food processor or blender is completely dry, as well.
Coconut flour is very finely ground dried coconut meat – that's the white fleshy bit from the middle of the coconut. It's a great product for ensuring the whole of the coconut is used. This is because it's a by-product of extracting coconut milk.
What is coconut pulp good for? ›Coconut meat is the white flesh of coconuts and is edible fresh or dried. Rich in fiber and MCTs, it may offer a number of benefits, including improved heart health, weight loss, and digestion. Yet, it's high in calories and saturated fat, so you should eat it in moderation.
Can you eat coconut pulp? ›Coconut meat is the edible white flesh lining the inside of a coconut, also called the "kernel." Coconut meat can be used to create coconut oil, coconut cream, coconut milk, and dried coconut. Of course, you can eat it fresh, too.
How do you dry coconut pulp? ›- Preheat the oven to 250 ºF or 120 ºC.
- Place the pulp onto a baking sheet (lined or not, it's up to you) and bake for 30-60 minutes or until slightly golden brown and dried (my pulp was ready in 30 minutes). ...
- Remove from the oven and let it cool for a few minutes.
- Almond flour.
- Cassava flour.
- Tapioca flour.
- Rice flour.
- Ground flax seeds.
- Arrowroot powder.
When stored properly, coconut flour will last for up to two years. The best way to store coconut flour is in an airtight container in a cool, dark place, such as the pantry, fridge, or freezer.
Does coconut flour need baking powder? ›Replacing wheat flour with coconut flour
But when working with coconut flour, you always need to decrease the flour and increase the eggs and baking powder. For example, conventional pumpkin bread takes 2 cups of wheat flour, 2 eggs, ½ cup butter or oil, and 1 ½ teaspoons of baking powder.
Can you have coconut flour raw? ›
Can you eat coconut flour raw? Yes, you can. As for almond flour, the coconut meat used to make coconut flour is dried, heated above 170F/ 77C, killing all possible bacteria in the product.
Does coconut flour make baked goods taste like coconut? ›If you don't like the taste of coconut, baking with coconut flour might not be your best option unless you plan to pair it with another strong flavor (like cacao, onion, garlic, etc.), since it has a distinct coconut flavor. Coconut flour is very dry.
How to make coconut powder at home? ›- Take a dry coconut. Wash it and dry it.
- Scrap the brown skin of the coconut with the help of peeler.
- This scrapped peel can also be used in halwas or panjiris. ...
- Cut the peeled coconut in smaller pieces and churn in the grinder for 3-4 minutes. ...
- Store in an air tight container in deep freezer.
Cook it with oatmeal, overnight oatmeal, or other porridges. Sprinkle away—onto pancakes, citrusy fruit salads, yogurt, smoothies, popcorn... Toasting is optional but very recommended. Go all-out: Coconut bars!
What does coconut flour do to your body? ›Coconut flour is a gluten-free flour made solely from coconuts. It's high in fiber and is a good source of protein. Adding it to your diet may promote stable blood sugar, good digestion, and heart health. It may also support a healthy body weight when consumed as part of a nutritious, balanced diet.
Can coconut flour cause digestive problems? ›Coconut flour is generally a safe alternative to wheat flour for most people. It has relatively few health risks or side effects. However, the high amount of fiber in coconut flour may cause bloating in some people.
Is coconut flour the same as coconut flakes? ›Coconut flakes differ from coconut flour because they are not the defatted leftover from making coconut milk, but are all made from the meat of the ripe brown coconut, which is dried and ground. These are the main differences between the most famous coconut based products that are often mistaken for another.
Is coconut flour good for leaky gut? ›It is high in fiber, rich in proteins and contains healthy fats and, being gluten free it's a great alternative for those with gluten intolerance and Celiac Disease. It is also recommended for people with digestive problems such as Leaky Gut Syndrome.
Is coconut pulp good for diabetes? ›Yes, Coconut is excellent for diabetics as it helps regulate blood sugar levels as it has a lot of fiber. It has a low carbohydrate content but a high fiber and fat content instead.
Does coconut pulp increase cholesterol? ›Myth: Coconut oil is a heart-healthy cooking alternative.
The reality: Coconut oil has been shown to raise cholesterol levels — the good and the bad kinds — more than other plant-based oils like olive or canola. And in truth, medium-chain triglycerides make up only a small amount of the fatty acids in coconut oil.
Is coconut pulp good for liver? ›
Tender coconut water (TCW) is a natural plant product rich in phytochemicals and protects against toxic liver injury. However, the mechanism by which TCW inhibits inflammation and tissue damage is unknown.
Is coconut pulp Keto friendly? ›Coconut Meat
The white fleshy interior known as the “meat” has fat and fiber, with a moderate number of carbs and protein, which is why it's a fixture of the Keto diet.
Coconut is known as an amazing natural toner. The fats in the coconut minimize the pores that attract dirt and bacteria and prevent skin from getting damaged. In fact, the toning property of coconut helps in preventing acne by minimizing the pores of the skin, leaving it glowing.
What does coconut pulp taste like? ›TASTE. The white flesh on the inside has a firm bite and a sweet, nutty and mild flavour. Coconut is delicious in desserts. It is also used to add an exotic touch to meat and fish dishes.
Is coconut pulp good for plants? ›Coconut offers tonnes of benefits to the human body as it is rich in vitamins and minerals and provides a healthy dose of all the essential nutrients! Similarly, Coconut Water for Plants is also advantageous for them, and it's scientifically proven.
What is the difference between coconut flour and desiccated coconut? ›Desiccated coconut and coconut flour both come from coconut meat that has had its moisture content removed. The difference is that coconut flour no longer has the natural fat content of the desiccated variety, so they're not interchangeable.
Does coconut flour need baking soda? ›To give baked goods more rise and structure when using coconut flour, try adding whey protein powder or psyllium husk powder; vinegar and baking soda can also help add more rise.
Does coconut flour need more liquid? ›It can replace wheat flour in virtually any recipe but there is one essential thing you must do if you plan on cooking with coconut flour. Since coconut flour is denser than wheat flour you will need to increase the amount of liquid in the recipe.
Why is my coconut flour cake dry? ›Coconut flour is particularly absorbent, and a very small amount of flour will absorb a very large amount of liquid. It also tends to have a drying effect on baked goods, because it is so absorbent. The best way to counteract its drying effect is to use plenty of eggs when you're baking.
What can I substitute for 1 4 cup coconut flour? ›Almond flour is one of the best substitutions for coconut flour. Made up of ground-blanched almonds that have been skinned and milled down to flour. Almond flour is high in protein, Vitamin E rich, and most often gluten-free.
Does all coconut flour taste like coconut? ›
Because there is no milk and most of the oils have been removed, coconut flour does not have a strong coconut flavor. I'd be lying if I said it was void of any coconut flavor, but it is quite mild and would be masked by any strong flavor like chocolate, coffee, garlic, or almond. It's similar to coconut oil, actually.
Is coconut flour healthier than almond flour? ›Almond flour is much higher in calories and fat than coconut flour, and also is more nutrient-dense with higher amounts of minerals and vitamins.
Do you have to refrigerate coconut flour? ›Does Coconut Flour Need to Be Refrigerated? While storing coconut flour in the fridge is not necessary, it's the best storage method if you want the flour to last a long time without using up space in your freezer.
Is it OK to freeze coconut flour? ›Yes, you can. If you have bought coconut flour in bulk and you're not planning on using it any time soon, you can always store it in the freezer to extend its shelf life. Freezing coconut flour is easy. All you need is an airtight bag or container.
Does coconut flour have black specks in it? ›A: Hi, coconut flour should not have any tiny black specks in them no matter where they are kept.
What is a binding agent for coconut flour? ›Baked goods made of coconut flour tend to fall apart. You will have to bind them well. Products that help bind are: eggs, liquid sweeteners and flax seeds. If you choose to use eggs as a binding agent, a good rule of thumb to follow is 1 egg to every ounce of coconut flour used.
Does coconut flour cook like regular? ›Coconut flour can be baked at the same temperature as other recipes, no need for adjustment. The best ratio is 3:1 almond flour to coconut flour. This low carb flour substitution closely mirrors all-purpose flour without the need for additional eggs.
Why is my coconut flour dough too crumbly? ›Don't cut back on fatty or liquid ingredients — such as coconut milk or yogurt — in baked good recipes. This will result in dry or crumbly baked goods. Coconut flour absorbs more liquid than other flours — but not as quickly. It takes a few minutes.
What is the difference between coconut flour and coconut powder? ›Coconut flour and coconut powder cannot be substituted for each other as their composition differs slightly. While coconut flour is finely milled and has all of the fats and liquid removed, coconut powder contains the fats and sugars found in coconuts and is generally used a substitute for regular milk powder.
Can I turn desiccated coconut into coconut flour? ›Is coconut flour made from desiccated coconut? Yes! This recipe is! The fats need to be extracted first, so make some coconut milk then dry out the pulp to make your flour.
Can you grind coconut? ›
Cut and pry the white meat from the coconut using a knife and spoon. Remove the dark brown skin at the back of the coconut meat with a knife. Put coconut meat in a food processor. Pulsing, grate or grind for 15 to 20 seconds.
Can you grind shredded coconut? ›You can grind shredded coconut in a coffee grinder to make desiccated coconut. It may be tempting to use it in place of coconut flour, the two are not interchangeable since desiccated coconut contains fat. To make for a flavorsome addition of food and drinks, use dried coconut.
Can I grind coconut in a blender? ›I prefer to use my trusty knife and a mixie / blender for the job. Grating and shredding coconut is so easy with a knife. It will take just 4-5 minutes to shred a whole big coconut from start to finish. Here is a video on how to shred / grate a coconut with a knife.
Can coconut be blended in blender? ›Preparing the coconut
Uncover the coconut, and pry the flesh out of the husk with a sharp knife or spoon, and then set it in a high-powered blender. Pour the reserved coconut water plus 1 ¾ cups hot water over the coconut milk, and then blend until smooth.
Pry away the meat from the shell. Peel the brown skin from the white meat and then chop it into small pieces. Pulse the coconut pieces in a grinder or food processor until well ground. Dry-roast the ground coconut meat on low heat, stirring constantly to prevent scorching, until all of the moisture has dried up.
Can you grind coconut in coffee grinder? ›Other coffee/spice grinder uses:
dry herbs. flowers and herbs for tea. chocolate or coconut for garnish. finely grated parmesan cheese.
1 dry coconut (kopra)
Peel the brown portion of the coconut, using a peeler. Grate it using a grater. Put the grated coconut in the mixer and blend it till smooth and butter like texture.