Coconut Flour

Coconut flour is a healthy and delicious alternative to regular grains such as wheat, rice and corn.  It is good for baking, but it can only replace other flours in part.

Coconut flour has been used for thousands of years in tropical regions across the world where coconut palms are commonly found.  With the advent of increased world travel and trade over the past four hundred years, coconut flour has made an appearance in non-tropical regions.  However, it is still not widely used by non-tropical cultures.

The flour is made by grinding dried, unsweetened coconut.  Though the preparation may seem simple, it is not something that is easily done at home.  Green shelled coconuts (brown hairy ones are old and lacking in flavor) should have the husks and casings removed. The coconut meat can be chopped into 1cm sized pieces and allowed to dry on kitchen paper on a windowsill for 3 to 5 days.  Thereafter, the pieces can be ground in a sturdy food processor with a thick and very sharp blade until powdered.  Note:  caution should be exercised as the very hard dried coconut may cause damage to non-commercial food processor blades.

Coconut flour is exceptionally nutritious.  It is extremely high in protein, fiber and good carbohydrates, and completely gluten free.  It is ideal for Celiac and gluten allergy sufferers.

Coconut flour can only be used for a maximum of twenty percent of the overall flour requirements for any baking recipe.  It has a very dry and very heavy texture. Coconut flour has to be combined with softer flour and its equivalent volume in water for successful baking.  Generally, coconut flour is used in cakes, muffins, bars, some breads, stews, soups and curries. One fine example is the ever-popular ‘Banana Coconut Muffins’ recipe:

BANANA COCONUT MUFFINS
This traditional Caribbean banana mixture is popular with children and adults alike.  They can be served hot or cold, with or without butter and jam.  This particular recipe is best served warm.

Ingredients:
1 cup coconut flour
1 teaspoon baking powder
1/8 teaspoon sea salt
6 large eggs, beaten until smooth
2 very ripe, mashed plantain (green) bananas
2 tablespoons unsalted butter, melted
2 tablespoons coconut oil
2 tablespoons organic milk

3 tablespoons clover-flavored honey

1/2 teaspoon organic vanilla extract

Method:

  1. Heat oven to 350 ?F.
  2. Combine coconut flour, baking powder and sea salt in a large bowl.  Mix well.
  3. In a separate bowl, add eggs, organic milk, clover-flavored honey, oil, melted butter and organic vanilla.  Beat well until smooth.
  4. Gradually add in the dry mixture to the liquid mixture.  Alternate dry mixture additions with mashed plantain bananas additions, blending until smooth.
  5. Grease a medium sized, 12-muffin tin or use a 12-muffin silicon or non-stick muffin pan.  Pour in batter and bake for 18 minutes until golden.  The muffins are done when a toothpick can be inserted into their centers and come out clean.  Alternatively, the tops of the muffins can be pressed gently and bounce back.

Makes 12 medium muffins