Any excuse to get us in the kitchen, right?! We adore baking with coconut flour and our passion keeps on growing. We want to spread the love and we know that the key to that is a little bit of education. Organic coconut flour is a popular swap for regular flour; coconut flour benefits extend to the gluten free, those looking for high fibre, and also just because it tastes good. But knowing how to get baking with coconut flour can be daunting.
Coconut flour 101
Obviously, we’ve got a thing about coconuts. But there are some really good reasons. Coconut trees don’t just give us coconuts. They give us loads of products from sugar substitutes to milk and flour. Coconut flour is a soft smooth flour which we make from the dried flesh (or meat) of the coconut.
Coconut milk, the very popular choice for those following a vegan or dairy-free diet, leaves remnants of the flesh behind. This is then dried using a gentle heat, ground down and into what we know of as coconut flour. If it’s an organically farmed coconut, it makes organic coconut flour.
Coconut flour benefits
There are a tonne of coconut flour benefits which we explore in more detail in our article about coconut flour. Let’s run through the main benefits for you here:
· Wheat-free, gluten-free:
Many people need or choose to follow a wheat-free or gluten-free diet. Whether it’s due to intolerance or simply knowing it’s better for you. The problem is that instantly makes baking a tad difficult. Coconut flour puts delicious baked goods back on the agenda.
· High fibre:
Coconut flour is packed with more fibre than traditional wheat flour making it good for losing weight or supporting your gut microbiome. Food with coconut flour will help you to feel full and keep your gut healthy. High fibre foods have a lower glycaemic index, helping to regulate blood sugar levels. Similarly, the fibre is good for lowering cholesterol and supporting your heart health.
· Healthy fats and higher protein:
Again, in comparison to wheat flour, coconut flour is a better source of protein, which helps support cellular repair and growth. The fats in coconut flour are also medium-chain triglycerides which are easily digested and give you a quick energy boost.
· Trace minerals:
Organic coconut flour contains naturally occurring minerals such as potassium, iron, selenium and manganese, which supports bone health. Traditional wheat flour is usually produced in intensive and non-organic ways, whereby it loses its useful trace elements. Many of the trace elements of coconut flour make it an excellent antioxidant and powerful anti-inflammatory.
Baking with coconut flour
Coconut flour is pretty easy to use in baking. It’s a popular choice for those following paleo diets and looking for gluten-free recipes. It’s versatile, and once you’ve got the hang of it, isn’t too tricky.
Tip 1: Use established coconut flour recipes first
If you’re new to baking with coconut flour, we do recommend you stick to tried and tested recipes such as our Double Chocolate Banana Loaf (buy coconut flour and the coconut sugar needed at The Coconut Company). Once you are more confident, you can experiment creating your own recipes, or using coconut flour and its support acts in recipes which list wheat flour.
Tip 2: Up the liquid content of recipes
Coconut flour is ultra-absorbent, like a million little sponges all working alongside each other. Remember, it is created from the dried out flesh after the milk has been removed. It sucks up liquid like a thirsty child. As a result, it can cause your baked items to seem quite dry and dense. So, you’ll probably want to increase the liquid content of your recipe and use less flour. The best way to do this is by adding more eggs.
Tip 3: Sieve well
Coconut flour isn’t a ground grain like wheat flour. It can therefore seem a little grittier than you are used to. The way around this is to sieve the coconut flour well. Also, adopt a new method. Unlike with most baking recipes, it will work well to separate your eggs. Then mix the coconut flour with the yolks. Next, beat the whites to stiff peaks. Then fold the two mixes in together and you’ll find you have a better finished product.
Tip 4: Know the rules of substitutes
You can’t swap out wheat flour for coconut flour in direct ratios. You need to make some adjustments. That’s why we urge you to become skilled at using established coconut flour recipes first.
However, when you are ready to begin experimenting, use less coconut flour and increase the egg and liquid content. To begin with, if you can, try pairing coconut flour with other options. Almond flour works well alongside coconut flour. You’ll need about ¼ of the amount of coconut flour compared to wheat flour.
Tip 5: Know the pitfalls
Don’t bake up a new coconut flour recipe when you’re expecting your most critical relative for tea. Practice first. Since you could first lick the wooden spoon, your baking knowledge will have been shaped around the character of wheat flour. You need to re-educate yourself. So practice first, serve second.
Coconut recipes
There are mountains of coconut recipes out there to try. Coconut flour doesn’t have a powerful taste, but it does have a subtle coconut hue to it. As such, it lends itself to some recipes better than others. It pairs brilliantly with fruity bakes, chocolate and other nuts. Use other flavours which stand strong, as these won’t be lost alongside coconut flour.
Once you’ve got the hang of it, it can be used in muffins, doughnuts, tray bakes, layer cakes and more.
Try out our Double Chocolate Banana Loaf and then test out some other bakes.
Buy coconut flour
Unfortunately, not all coconut flour is created equally. We recommend choosing organic coconut flour as this will retain the highest amount of nutrients. Read the label and choose coconut flour which only has coconut as the ingredient. Some products called ‘coconut flour’ are actually mixed with sugars and fillers. This is particularly important if you are choosing coconut flour as a gluten-free option.
Buy coconut flour at The Coconut Company.
If it turns out that coconut baking isn’t your thing, don’t worry. Coconut flour is a versatile product which can be used for far more than baking alone. We love it for thickening curries and soups, as well as coating our favourite veg for frying.
