Cooking 101 · Refined Sugar Free

Cooking 101 – Coconut Flour

Cooking 101….

coconut flourThis week has been so long! Hopefully you are all steering clear of summer colds. I donโ€™t remember getting sick in the summer as a kid, but evidentially every season has colds now. After camp last week our little guy came down with a bug, and little sister got it two days later. She has bounced back since yesterday, but his cough is hanging on. Hopefully it bypasses me, and hubs. Needless to say I have been doing a lot of holding of little people this week and have had little time to cook, or blog, but never fear I always have some sort of trick up my sleeve. ๐Ÿ˜‰

coconut milkFor those of you who remember when I shared my coconut milk recipe with you, you will also remember that there was quite a bit of pulp left over. I had a few failed attempts cooking with the pulp, a huge learning experience, and threw the rest in the freezer. Yesterday while I was cuddling with the kids I decided to throw it in the oven, and today I am brining you the easy task of making coconut flour.

The type of flour you use in your cooking totally depends on your macro nutrient needs, or preferences. If you want a lower calorie flour, youโ€™ll want to stick with wheat. For ยผ cup of wheat flour you will only be consuming 51 calories. If you are looking for a lower carb alternative, almond flour is your friend at only 6 grams of carbs, but will run you 160 calories per ยผ cup. Coconut flour on the other hand is higher in fiber at 10 grams per ยผ cup and sitting right in the middle with 120 calories.

coconut milk8All flours are not created equal, and lower carb flour such as almond, and coconut, have higher fat and fiber content, but are generally gluten free. So, when baking with a flour of this type you will get the best results if you just substitute some of the wheat flour you are using with one of the other flours. You can mix, and match, and be creative and your calories, and carbs, will all even out.

Step 1

Preheat the oven to 170โ€™ f

Step 2

Spread either frozen pulp from Coconut Milk that you have saved, or fresh pulp, onto a cookie sheet.

coconut milk7

Step 3

Allow pulp to dry in the preheated oven for an hour (Low and slow or it will burn). (Break apart any chunks around the 30-minute mark)


coconut flour4

Step 4

Turn off the oven and allow to sit in the oven for 30 more minutes.

Step 5

Remove the dried pulp from the oven and allow to cool (About 15 minutes)

coconut flour3

Step 6

Dump the dried pulp in a blender, and pulse until fine. (Make sure the blender is completely dry!)

coconut flour2

Step 7

Store in a dry, sealed container in your pantry.

What is your favorite coconut flour recipe?

How often do you use a flour substitute like this?


5 thoughts on “Cooking 101 – Coconut Flour

    1. Awe thank you. ๐Ÿ™‚ While white and wheat are interchangeable using almond flour, or coconut flour can be a little different depending on what your recipe calls for in regard to fats, and liquids. Your best bet, if you aren’t already using a tried and true converted recipe, start with just swapping out part of your traditional flour and work from there. ๐Ÿ™‚ Because of the moisture in flours like coconut you don’t need as much as traditional. Approximately 1/4 – 1/3 cup compared to 1 cup of white or wheat. Depending on your other ingredients you might also need to increase your eggs. I’ll be coming up with some coconut flour recipes very soon. ๐Ÿ˜‰

      Liked by 1 person

      1. Interesting. I also was looking into tapioca flour yesterday, supposed to be good as a clear thickening agent – thickens at lower temp than flour or corn starch – which they said is why they use tapioca in fruit pie.. to keep it from bleeding/seeping through crust. So – been researching flours!

        Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s