Out with plain old refined flour that offers no nutritional benefits. In with high-protein, low-carb coconut flour!
Coconut flour is a great gluten-free and grain-free alternative to refined or whole wheat flour, especially if you are allergic to gluten. It is not only tasty but is rich in fibre, supporting digestion, and improving metabolism.
Made from dried coconuts, coconut flour also has a low glycemic index, keeping your blood sugar level in check.
Here are some tasty recipes that you must try using coconut flour:
1. Dairy-free and Gluten-free Coconut Bar
One of the healthiest snacks of all times, coconut bars are a favourite among all age groups. You can pack these for your evening snack, or hand them over to your child before they set out to play mid-morning.
- 3 large eggs
- 225 ml of coconut milk
- 75 g coconut oil
- 75 ml of honey
- 2 tsp vanilla extract
- 75 g finely ground almonds
- 1 tbsp coconut flour
- 112 g desiccated coconut
- 1/4 tsp salt
- Heat the oven to 170°C (150° F).
- Grease a 20 cm square tin and line the base with non-stick baking paper.
- Whisk the eggs, coconut milk, coconut oil, honey and vanilla in a bowl
- Mix the dry ingredients in a separate bowl
- Add the dry ingredients to the wet ingredients and mix until properly combined.
- Pour into the tin and bake for 25-30 minutes until the top is golden.
- Take it out and let the coconut bars cool. Cut and serve.
2. Coconut Flour Tortillas
These tortillas are super easy to make and can be used in place of tacos, burritos or wraps. You can fill them with a stuffing of your choice to make them more wholesome.
- 2 1/2 cups of almond milk
- 4 large eggs
- 2 cups tapioca flour starch
- 1/2 cup coconut flour
- 1 tablespoon flaxseed meal
- 1/2 teaspoon sea salt
- Heat a frying pan over medium heat. Melt a 1/2 tsp of coconut oil to ensure the tortillas don’t stick.
- In a bowl, add almond milk and eggs, and whisk well.
- Add the remaining ingredients and mix until there are no clumps
- Scoop the mix and pour on to the centre of the pan.
- Rotate and tilt the pan until the mixture covers the bottom.
- After a minute, flip the tortilla using a wide spatula.
- Cook until golden brown.
- Serve hot with a stuffing of your choice.
While coconut flour is most used in baking bread, muffins, and cookies, here’s a recipe that’s crispy, savoury and simply out of the world.
- 2 beaten eggs
- 2 cups thinly sliced zucchini
- 1/2 cup coconut flour
- 1/2 cup grated parmesan cheese
- 1 tsp sea salt
- Coconut oil for frying
- Heat coconut oil on medium heat in a heavy-bottom frying pan.
- Add the eggs in a bowl and beat them lightly.
- In a separate bowl, mix coconut flour, parmesan cheese and salt.
- Dip zucchini slices into the egg mixture and then into the flour mix, coating them well.
- Fry the zucchini until golden brown on each side.
- Serve hot with tomato sauce.
4. Coconut Flour Cookies
Does one ever need a reason to munch on some freshly baked cookies? Whether you want to treat yourself or bake it for a dear friend’s birthday, these gluten-free ones are a superb idea.
- Preheat the oven to 365° and line a baking tray with parchment paper.
- Blend all the ingredients in a pastry blender till the dough is soft and slightly sticky.
- Divide them into round, small balls, and then flatten slightly on the baking tray.
- Bake until the edges are light golden; be careful they don’t overbake.
- Let the cookies cool before you enjoy them.
5. Coconut Flour Brownie
Brownies feel like the comfort of a warm blanket on a cold night. Here’s a recipe that’s as tasty as it is easy to make.
- 1 cup + 2 tbsp unsweetened regular cocoa
- 1/2 cup + 2 tbsp solid extra virgin coconut oil (put it in the fridge before using)
- ¾ cup raw honey
- 3 eggs
- ¼ cup coconut flour
- ¼ tsp sea salt
- 1 tsp vanilla extract
- Preheat the oven to 350° F and line a square baking dish with parchment paper.
- Add all the ingredients in a bowl and mix until smooth.
- Spread the batter in the baking dish evenly.
- Bake for 20 minutes and then refrigerate for 30 minutes or so. That’ll ensure you have moist brownies.
- Let it cool, cut into squares, and serve.
(Edited by Shruti Singhal)