Recommended recipes using coconut flour


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Coconut flour contains fiber, healthy fats, and a variety of other nutrients that improve the quality of your diet. Discover some recipes.

Coconut flour is a versatile and nutritious ingredient; right now, there are those who prefer it to make multiple recipes. It contains high-quality essential fatty acids that can improve the functioning of the cardiovascular system. In addition, on a culinary level it is ideal for preparing very diverse dishes with excellent organoleptic characteristics.

In fact, it is a healthy alternative to other more refined flours, such as wheat. The latter, when consumed in excess, has a negative impact on blood glucose, which in the medium term ends up generating pancreatic stress and inflammation.

Coconut flour benefits

Before we dive into the recipes, we want to talk to you about the health benefits of coconut flour. Keep in mind that to experience positive effects it is necessary that this food is introduced in the context of a varied and balanced diet. It must be ensured that there are no essential nutrient deficiencies that could condition the proper functioning of the organs.

Intestinal transit

Coconut flour is a source of fiber. This substance increases the volume of the fecal bolus, which causes a greater activation of the mechanoreceptors of the digestive tract. From here, the descent of the bolus through the intestine becomes more efficient and, therefore, facilitates subsequent bowel movements.

According to research published in the journal Nature Reviews, ensuring that daily fiber requirements are met to prevent constipation is critical. This nutritional strategy is key in both children and adults.

On the other hand, the fiber itself is capable of fermenting within the intestine to feed the bacteria that make up the microbiota. Thus, an adequate density of the microorganisms that inhabit the tube is ensured and the risk of inflammatory pathologies of an intestinal nature is reduced.

Due to its fiber content, coconut flour contributes to good digestive health.

Cardiovascular problems

Coconut has a significant amount of medium chain triglycerides in its interior. These lipids, as evidenced by a study published in the Journal of Agricultural and Food Chemistry, are capable of improving cardiovascular health by reducing the incidence of chronic problems such as atherosclerosis.

However, to maximize these effects it is necessary to limit the amount of trans fat in the diet. These are found in industrial ultra-processed foods and also in those products subjected to aggressive thermal processes, such as fried foods.

Coconut flour also stands out for its content in essential micronutrients. Among them, special mention must be made of iron. This element is essential to avoid situations of anemia, as stated in an article published in the journal The Medical Clinics of North America.

Of course, the use of dietary iron is very limited, even more so when it is of plant origin. To enhance its availability, it is recommended to administer it together with a significant dose of vitamin C. In addition, it is important to guarantee daily consumption to overcome absorption problems and avoid a deficit in the medium term that affects the state of health.

Recipes with coconut flour

Next, we are going to show you the best recipes that you can prepare using coconut flour. Try them and choose your favorite. They are all quite simple to carry out.

1. Coconut flour crepes

Coconut flour crepes are a healthy version of these classic pancakes. They have a protein concentration higher than normal and concentrate essential minerals inside. They can be complemented with a multitude of spices and filled with ham or cheese.

Ingredients

  • 2 eggs
  • 1 cup of coconut flour (200 g)
  • 1/4 of cup of vegetable drink without added sugar (62 ml)
  • A pinch of salt.
  • Spices to taste

Step by Step

  • The only thing you have to do to make the dough for the crepes is to put all the ingredients mentioned in the glass of a blender. Grind them until you get a homogeneous mixture.
  • You can use the spices that you like the most; cinnamon if you want to accompany them with something sweet or turmeric if you prefer a salty version.
  • Once the dough is ready, you just have to put a little extra virgin olive oil in the bottom of a pan. With a ladle, pour a portion of the batter when the oil is hot, and spread it over the entire surface to form the pancake. Wait a few minutes and turn it so that it browns on both sides.
  • The last step is to fill the crepe with your favorite ingredients. It is best to try some good quality sausage, such as Iberian ham. Cheese is also an excellent option. For specific days, do not rule out adding melted chocolate.

2. Lemon Blueberry Muffins

If you are passionate about sweets, you have to try this recipe for cupcakes with coconut flour. It is much healthier than the traditional versions, since it does not have added sugars inside.

Ingredients

  • 6 eggs
  • 1/2 cup of coconut flour (100 g).
  • 1/2 cup of vegetable drink without added sugar (125 ml).
  • 4 tablespoons of lemon juice (60 milliliters)
  • The zest of 1 lemon.
  • Ghee¬†(50 g).
  • Sweetener (preferably erythritol, 60 g).
  • 1 envelope of baking powder, special for pastry.
  • 1/2 cup of fresh blueberries (100 g).
  • 1 teaspoon of liquid vanilla (3 ml).
  • Rolled almonds to decorate.

Step by Step

  • You have to start by preheating the oven to 180 degrees. In parallel, all the ingredients are introduced into the glass of a blender, except the blueberries and ghee, and they are crushed until a homogeneous mixture is obtained. At this point, the blueberries are added and everything is stirred so that they are well integrated.
  • Next, it is time to take some muffin molds to spread them well with ghee all over the surface. This prevents the dough from sticking during baking. The preparation is poured into each of the molds and decorated with almonds on top.
  • It will be necessary to bake the muffins for about 20 or 25 minutes at 180 degrees, with heat on both sides.
  • Once they are ready, they are removed and allowed to cool before consuming. They are excellent for a snack.
Lemon Blueberry Muffins
Coconut flour is versatile, ideal to replace wheat flour in many recipes.

3. Banana and carob pudding

Pudding is a preparation with a high carbohydrate content, ideal for a snack. It is recommended in the diet of athletes who have high muscle wasting. In this case, the carbohydrate needs and a correct filling of the glycogen stores can be satisfied.

Ingredients

  • 4 tablespoons carob flour (80 g)
  • 2 tablespoons of coconut flour (30 g).
  • 4 ripe bananas.
  • 2 eggs
  • Vanilla and cinnamon to taste.
  • Chopped walnuts.
  • Extra virgin coconut oil.

Step by Step

  • It is important to preheat the oven to 180 degrees. At the same time, the ripe bananas are crushed in a container until the dough is as liquid as possible. The eggs are incorporated and both ingredients are mixed.
  • When a homogeneous texture is achieved, add the coconut flour, carob flour, vanilla and cinnamon. Now, everything is integrated until mixed well.
  • It only remains to add the chopped walnuts, and stir the preparation again. At this point, the dough will have to be introduced into an elongated mold that has been previously soaked with coconut oil.
  • The container is placed in the oven and cooked for about 20 or 25 minutes. After time, it is removed, allowed to cool and it will be ready to consume.

4. Coconut bread toast with avocado

If you like savory dishes more, you’re in luck. It is also possible to make these recipes with coconut flour. We are going to offer you an option that stands out for its concentration of high quality essential fatty acids. It is a dish that will help improve cardiovascular health.

Ingredients

  • 5 eggs
  • 1/2 cup of coconut flour (100 g)
  • 2 tablespoons of cassava flour (40 g).
  • 1 teaspoon of baking yeast (2 g)
  • 1 teaspoon of extra virgin olive oil (7 ml).
  • A pinch of salt and ground cumin.
  • Thyme.
  • 1 avocado

Step by Step

  • To start with, you have to preheat the oven to 180 degrees. All the ingredients are crushed, except the avocado, to form the bread dough.
  • Now, the preparation is poured into a mold previously greased with extra virgin olive oil.
  • It is baked for 25 minutes with heat on both sides.
  • After this time, the bread is allowed to cool before unmolding and then cut to obtain a total of 8 toasts.
  • Each toast will be spread with a little avocado and extra virgin olive oil.

Make recipes with coconut flour

As you have seen, coconut flour is a very versatile ingredient at a culinary level. Both sweet and savory recipes can be made, so the possibilities are endless. In addition, the mentioned preparations fall into the category of healthy, since they provide quality nutrients and do not have added sugars.

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