Nutrition Uncategorized


Coconut flour is not the flour that comes to one’s mind when you think of baking, It is not your regular flour and only those who are health cautions actually use this flour. In this article, I will like to welcome you into the coconut flour world and to also make you see what you have been missing by not making use of coconut flour in your baking.

Coconut flour is a  type of soft flour that is made from dried coconut meat. When the coconut milk has been squeezed from coconut meat,   the meat is then dried in the oven at low temperature before proceeding to grind it to flour that is suitable for baking.

Coconut flour is a very good choice of flour that can be used in making all kinds of recipes that call for the use of any type of flour. It is best you use it for baking, but keep in mind that it can also be used for different savory recipes.

Different attributes actually make this flour stand out among all other flours, Coconut flour is a gluten-free flour (which is very good for those on the fit-fam journey and also those who have allergies). You should also know that coconut flour is very high in fiber, which helps to make feel fuller after consumption, but it is totally different from wheat flour, anytime you are baking it, make sure you use 1/4 cup of the amount of the flour you use normally.

In addition, coconut flour absorbs liquid a lot, so you have to add more milk or water to your recipe, and also more egg replacer or any binder of your choice because it’s very dense and dry.

Coconut flour can be clumpy. When you sift it before making use of it can actually make a big difference in how good your recipe turns out.


There are so many benefits of using coconut flour for your baking and cooking. It is simple to make and is great for your health and body. Especially if you are on the fit-fam journey.  You can also enjoy the unique texture of this flour even if you are not on the fit fam journey.

1)It is 100% Gluten-Free: Coconut flour is an organic gluten-free flour, this makes it a popular flour for those who have gluten allergies or want to completely eliminate gluten from their diet. It also has high organic nutritional content which makes it better and an excellent substitute for wheat.

2) Protein Powerhouse: it contains 14 grams of protein per 100 grams of flour, this makes organic coconut flour have more protein content than wheat, white, cornmeal flour and rye flours. As we know, protein is a very important component when it comes to building and maintaining healthy muscles.

3) Full of Fiber: Organic coconut flour contains 43 grams of fiber per 100 grams of coconut flour; this actually doubles the amount of fiber found in wheat bran. Fiber helps in sustaining the feeling of fullness and also slows the absorption of sugar into our bloodstream.

4) Heart-Healthy: According to studies made, it was shown that the presence of fiber in coconut flour is very effective at lowering cholesterol levels in the body and reduces the risk of having chronic diseases such as cardiovascular disease and diabetes mellitus.

5) Helps to Regulate Spikes in Blood Sugar: Due to the rich content of fiber in coconut flour, the flour tends to have a low glycemic index because they are good at regulating the blood sugar levels. Studies shown that the increased amount of coconut flour in baked goods reduces the glycemic index in foods.

6)Safe for diabetics: If you are watching your blood sugar level, then coconut flour just for you. Coconut flour does not spike up your sugar level unlike other conventional flours. Therefore, it is safe for diabetics patients.


  • 1 ripe coconut
  • 1 liter of boiling water


  • Drill a hole into the coconut. Cut a hole into one of the eyes of the coconut by using a power drill which is one of the easiest of making a hole, but, if you don’t have that you can always use a hammer and a nail to drill the hole.
  • You proceed by draining the coconut water from the coconut, just turn the coconut upside down so that the water drains out.
  • The next step is to break the coconut and you can simply do this by placing the coconut into a plastic bag . After placing the coconut into a bag,all you need to do is to strike the coconut with a hammer.For best results, you can just hit the coconut on a cement flour outside your kitchen.
  • Peel off the brown skin of the coconut by using a vegetable peeler or a butter knife.


  • Cut the coconut flesh into small pieces if the pieces are large in size and put into your blender
  • Add the 1 liter of boiling water and blend for about 5 minutes till smooth and chunks of coconut can be found in it.Ensure that the water and coconut are mixed evenly.
  • Allow the mixture to cool slightly for about 3- 5 minutes
  • Strain the coconut milk by using a sieve cloth.Squeeze out the liquid out of the coconut flesh and spread on parchment paper and place in a baking stray.
  • Preheat your oven to about 80 degree celsius for 10-15 minutes; while waiting for the oven, ensure you spread the coconut flesh evenly on the baking sheet.
  • After preheating your oven, place the flesh into the oven and bake for about 45 minutes, wait for about 2-3 minutes for the coconut flesh to cool off after baking it.
  • Transfer the cooled flesh into the dry blender or food processor and blend it till it becomes finely ground.
  • Your coconut flour ready, all you need to do is to transfer it into an airtight container and store till you are ready to use it.

N.B: If you store your coconut flour well it can last up to a year.


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