Coconut flour, like coconut oil and coconut water, are growing in popularity as people begin to realize the health benefits. Coconut flour is a great addition to pancakes, pastries, and so much more. Why do health foodies love coconut flour? Let’s take a closer look.
The Health Benefits of Coconut Flour
Well, first of all, coconut flour is gluten-free. It’s also high in protein, fiber, and it’s considered easily digestible. It’s a great choice for those with diabetes as well as anyone with a nut allergy. But that’s just the start.
- Coconut flour contains medium chain fatty acids (MCFA), a form of saturated fat that’s actually good for the body.
- MCFAs can help support metabolism and weight loss all the while balancing blood sugar.
- If you’re having issues with constipation, coconut flour may be worth adding to your diet because it contains 61 percent dietary fiber. It moves through the digestive system and can help absorb toxins along the way.
- It also has a low glycemic index considering that it contains 4 grams of protein, 16 grams of carbohydrates, and just 2 grams of sugar.
Cooking with Coconut Flour
Coconut flour is absorbent which means that it only takes a small amount in recipes. This is why coconut flour recipes typically call for quite a few eggs, because they absorb so much liquid. This can add additional protein, but if you don’t eat eggs, you can still add egg substitutes like flaxseed and water, arrowroot, or tapioca starch. As noted above, coconut flour works really well in pancakes as well as cupcakes, muffins, cakes, and quick breads.
Here’s one of our favorite recipes to get you started:
Fluffy Coconut Flour Pancakes
4 eggs, room temperature
1 cup milk
2 tsp. vanilla extract
1 Tbsp. raw honey
1/2 cup coconut flour
1 tsp. baking soda
1/2 tsp. sea salt
Butter for frying
1. Preheat griddle over medium-low heat. Beat eggs until frothy and add in milk, vanilla, and honey.
2. In another medium-sized bowl, combine coconut flour with baking soda and sea salt.
3. Grease pan with butter or coconut oil. Ladle 1/4 cup of batter onto a griddle or pan and spread out with a spoon. Cook until the pancakes begin to bubble and then flip. These should take a few minutes on each side.
4. Serve immediately, topped with fresh, seasonal fruits and a sprinkle of shredded coconut.
Recipe: Nourishing Days
Super Simple Morning Muffins
3/4 cup of coconut flour
1/2 tsp. baking soda
1/4 tsp. sea salt
6 organic eggs
1/2 cup sunflower oil
1/2 cup maple syrup or raw organic honey
1/2 cup shredded carrot
1/4 cup raisins
1 tsp. vanilla extract
1. Pre-heat oven to 350 degrees.
2. Combine all the dry ingredients in a bowl and set aside.
3. Then, beat the eggs and add in the oil, maple syrup, carrot, raisins, and vanilla.
4. Add dry ingredients and mix well. Let sit for 3 to 5 minutes or until coconut flour has absorbed the liquid. Scoop batter into prepared muffin pan.
5. Fill each muffin tin three-quarters full and bake for 25 to 30 minutes. Let muffins cool and then store in an airtight container.