COCONUT FLOUR

What is coconut flour?

Coconut flour is a product obtained from the pulp of the coconut. It is dried, defatted (removing its oil), and then ground into a fine powder. It is a healthy and gluten-free alternative to traditional flours.

Properties of coconut flour

High fiber content: Approximately 30-50%, which helps improve digestion and maintain a feeling of fullness.
Low in carbohydrates: Ideal for keto diets and low-carb diets.
Gluten-free: Suitable for people with intolerance or celiac disease.
Source of plant proteins: Although not a complete protein, it provides essential amino acids.
Rich in healthy fats: Contains beneficial fats, including medium-chain triglycerides (MCTs), which provide quick energy.

Where is coconut flour produced?

It is mainly produced in tropical countries where coconut is abundant, such as:

• Philippines (one of the largest coconut producers globally).
• Sri Lanka.
• Indonesia.
• India.
• Thailand.
• Brazil and other countries in Latin America.

In many of these places, coconut flour is a byproduct of coconut oil extraction.

How can it be prepared?

If you want to make homemade coconut flour, follow these steps:

1. Remove the coconut pulp and finely grate it.
2. Blend with hot water and strain the mixture with a cloth to make coconut milk (you can use it separately).
3. Dry the remaining pulp in the oven at a low temperature (approximately 50-70°C) until completely dry.
4. Grind the dry pulp in a food processor until you get a fine powder.
5. Store it in an airtight jar in a cool, dry place.

How to include it in your diet?

Coconut flour is very versatile, and you can include it in your diet in many ways. Here are some ideas:
Since it does not contain gluten, it does not behave the same as wheat flour, but you can use it in:

• Pancakes or crepes: Substitute part of the traditional flour with coconut flour to make them fluffier and more nutritious.
• Cakes and muffins: Provides a denser texture and a slight coconut flavor.
• Cookies and brownies: Replace 20-30% of the usual flour with coconut flour.
• You can mix coconut flour with almond or rice flour to make gluten-free bread, with more fiber and fewer carbohydrates.
• Add a tablespoon to your smoothies to make them creamier and more nutritious. It provides fiber and a slight natural sweetness.