The coconut flour is second from coconut derivatives, given their ability to improve the way of cooking and eating. If you substitute wheat flour for coconut flour, you no longer need to give up your favorite recipes.
Coconut flour benefits
You will never again feel guilty about enjoying your favorite desserts, since coconut flour transforms them into a healthy food. But in addition to supplanting wheat flour, it is also necessary to replace sugar with a natural sweetener such as stevia, since sugar is harmful to health. You can also bake bread, use to coat meat or fish, thicken soups or sauces and many other uses.
Nutritional value of coconut flour
Coconut flour is unlike any other as it contains 14% coconut oil and 58% fiber. The remaining 28% is made up of water, protein and carbohydrates. The rest of the flours only contain carbohydrates.
Why switch to coconut flour?
Coconut flour is ideal for baking. It has fewer digestible carbohydrates than other flours.
It is 100% gluten-free and allergy-free. Not only celiacs, but a large part of the population suffers from intolerance or sensitivity to gluten, although it has not been clinically diagnosed. Those with digestive problems such as leaky gut syndrome, anyone with a nut allergy, people with diabetes, or vegetarians can opt for this class of flours.
Coconut flour contains the highest percentage of fiber (58%) of all flours. Wheat bran only contains 27%.
Coconut flour helps you reach your ideal weight.
Recommended for those who follow a low carbohydrate diet. Its high fiber content will help you feel full if you follow a weight loss regimen.
It has a high protein content. Ideal for vegetarians, athletes or people who need an extra supply of protein. Contains 19% gluten-free protein. Excellent for making protein shakes. You can add egg white to increase the protein intake (in case of using raw eggs, make sure they are organic)
An exotic touch to your dishes with the tropical coconut flavor
The amount of sugar to use when making pastries is minimized since coconut is slightly sweet. In any case, I do not recommend sugar in any case for its harmful effects on health. You can substitute stevia herb for sugar, even if you are diabetic.
You no longer have to sacrifice your favorite foods
Most people are unaware of the many reaction’s wheat can cause, apart from celiac disease, which can cause a variety of health problems. Most of us are addicted to bread, pasta, pizza, pastries, and baked goods and would do anything to not eliminate them from our diet. In fact, many people die from the side effects of decades of eating wheat.
The coconut flour is a delicious alternative and healthy for most people who are allergic to nuts, wheat, milk and other foods that can cause allergies. Since very few people are allergic to coconut, it is considered hypoallergenic.
Without a doubt, the best alternative for making pastries is coconut flour. Coconut flour, eggs, and coconut oil or butter is all you need.
The secret weapon to control your weight
Food contains two types of carbohydrates: digestible and nondigestible. Digestible carbohydrates are made up of starch and sugar and provide calories. Fiber is a non-digestible carbohydrate, and therefore, it does not provide any calories.
The meat of the coconut is mainly composed of non-digestible fiber along with oil and water. The fiber acts like a "broom", sweeping the waste substances of the intestine through the digestive tract facilitating its digestion and the optimal functioning of the digestive system. Since fiber is not digested, it does not add any calories to your diet. Here you can see more information about the benefits of coconut for weight loss.
Studies have shown that an additional 14 grams of fiber per day (approximately a quarter cup of coconut flour) is associated with a 10% decrease in caloric intake, resulting in weight loss for the body. Here are some of the benefits of fiber:
· It facilitates the optimal functioning of the heart and the immune system.
· Improves the digestive process.
· Facilitates better digestion.
· It helps the absorption of vitamins and minerals.
· Helps detoxify the body.
· Keeps cholesterol within healthy levels.
· Delicious alternative to gluten and wheat.
· Ideal for celiac and people with gluten sensitivity. It does not produce allergies.
· Organic certification: coconuts grown without pesticides or herbicides.
· It is not fattening like the rest of the flours.
· Lower carbohydrate content than the rest of the flours.
· Higher fiber content (58%) than the rest of the flours. Wheat bran only contains 27% fiber.
· Suitable for diabetics and people with candida.
How to make coconut flour?
The most outstanding thing we can say about coconut flour is that it does not contain gluten, it is simple to make and provides us with a large amount of fiber, it is digestive and easily tolerated for people with gastric or intestinal problems, in addition to being dried meat and minced from a fruit its flavor is slightly sweet, a delight!
· Preheat the oven to max. 100ºC, it is preferable to do it at a low temperature so that it does not cook and only dehydrates, the heat can be up and down (so you can take advantage of the oven to bake other dishes), but we are going to place the tray as low as possible (better not Rest it on the oven floor as it will burn).
· Put the coconut pulp on the baking sheet so that it is as stretched as possible and let it cook. The time depends on how well defatted the pulp you use and also on the quality of the coconut you use, depending on whether it is oilier or it is already pre-defatted.
· After 20 minutes you can try to touch it and make sure it is dry, but the longer you have it drying in the oven, the longer you can store it later without it being wet. I have had it for 3 hours and there is no problem of it burning or charring.
· Once it is dry, it is time to remove it from the oven and let it cool a bit before chopping it.
It is also a good time to walk the tray around the house, the aroma of baked coconut is delicious.
· We are going to chop the dry pulp to get the flour, the final texture depends a bit on what you are going to use it for, in cakes and cakes it is better very fine, for batters it is preferable thicker, this depends on your taste.
You already have another flour that does not harm your intestine, that is delicious and at a much cheaper price than what they sell in stores, and that, in addition, is processed.
1. Once chopped, it is stored like any other flour, it has a delicate sweet aroma, that will prevent you from adding sweetener to your cakes, do not forget that this flour already has natural sugar.
2. When it comes to thickening sauces, it is not very effective, but it works perfectly in baking doughs (biscuits, pizza, muffins) and adds advantages if you mix it with other flours.
3. As it does not have gluten, we will need egg white so that it stays together once baked.
4. If you are going to use it in savory dishes you can make it with spices (curry, garlic, parsley). Use cinnamon and vanilla for your sweet recipes.
5. Despite having sugar, it does not stimulate your insulin due to the large amount of fiber it provides, which will cause it to be digested very slowly.
People who are looking to need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use. There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.