4 x 500g
Coconut Flour, the new low-carb, high-fibre, gluten-free alternative to wheat flour for baking and cooking
Coconut Flour is made from fresh organic coconut meat. The meat is dried and defatted and then finely ground into a powder very similar in consistency to wheat flour.
Coconut Flour is high in fibre and low in Digestible Carbohydrates.
According to The Australian Heart Foundation most Australians need to increase their fibre intake. (The average adult consumes 18–25g compared to the recommended 30g.) Fibre can improve digestion, help regulate blood sugar, protect against diabetes, help prevent heart disease and cancer, and aid in weight loss.
Coconut flour contains soluble and insoluble fibre, both of which are important to a healthy diet. Coconut flour has the highest fibre content of any flour and the lowest amount of digestible carbohydrates, fewer even than most vegetables. (Carbohydrates mainly composed of fibre are not absorbed by the body).
Coconut flour is also free of nutrient-binding Phytic Acid, often called an anti-nutrient, a problem with grain-derived fibre.
Australian scientists from the Garvan Institute say that insoluble dietary fibre, or roughage, not only keeps you regular but also plays a vital role in the immune system, keeping certain diseases at bay.
The indigestible part of all plant-based foods pushes its way through most of the digestive tract unchanged, acting as a kind of internal broom. When it arrives in the colon, bacteria convert it to energy and compounds known as ‘short chain fatty acids’. These are already known to alleviate the symptoms of colitis, an inflammatory gut condition.
Regular use of Coconut flour is an excellent way to increase your daily fibre intake. Just two level tablespoons a day will give you an additional 8 grams of fibre. (It is best to build up gradually.)
Enjoy it as a protein-packed porridge; add a spoonful to your breakfast cereal and to smoothies; or simply sprinkle it over your food. Use it to bake delicious muffins, biscuits, cakes and breads.
About Niulife Coconut Flour
There are two ways of making coconut flour. The “fresh-dry” process (where coconut oil is extracted from dried grated coconut meat) yields about 40% fibre. The “wet” process (where coconut milk is extracted from wet grated coconut meat, and the meal is then dried) yields a product with less fat, protein and flavour but with about 60% fibre.
Bruce Fife’s book Cooking with Coconut Flour references flour produced by the “wet” process. After careful consideration we have chosen to go with flour from the “fresh-dry” process due to its better overall nutritional content. This accounts for some differences in figures quoted in Bruce’s book. Both methods result in a finished product with a significantly higher fibre content than can be found in other sources of dietary fibre in Australia. Niulife coconut flour is Certified Organic and imported from the Philippines.
Coconut flour has a similar consistency to wheat flour, but it does not work as a straight substitute in conventional recipes. It works well as about ¼ of a gluten-free flour mix. It bakes up beautifully in 100% coconut flour recipes for breads, muffins, cakes and biscuits.
Fibre assists weight management
Coconut Flour is a good source of balanced protein and is gluten-free.
Coconut Flour is a rich source of balanced protein containing all 8 essential amino acids. With almost 20% protein it has far more than wholemeal grain flours do and none of the gluten. This is great news for those who have developed an allergy to gluten or a sensitivity to wheat.
Blood sugar and diabetes
Diabetics need to eat foods with a low glycaemic index. When coconut flour is added to foods, including those high in starch and sugar, it lowers the glycaemic index of these foods. This was clearly demonstrated by T. P. Trinidad and colleagues in a study published in the British Journal of Nutrition in 2003. In their study, both normal and diabetic subjects were given a variety of foods to eat. These included muesli bars, carrot cake, and brownies—all foods that a diabetic normally limits because of their high sugar and starch content. It was found that as the coconut flour content of the foods increased, the blood sugar response of the diabetic and non-diabetic subjects became nearly identical. In other words, coconut flour moderated the release of sugar into the bloodstream so that there was no spike in blood glucose levels.
Using Coconut Flour
Coconut flour is a relatively new food item in the pantry cupboard. It cooks up differently to wheat flour in standard recipes because it has no gluten and it is highly absorbent. Coconut flour cannot be substituted 100% for wheat or other flours in typical recipes because the baked product tends to be very crumbly and does not hold together. It needs to be combined with wheat, rye or oat flour. A proportion of about 20% coconut flour works well and this still increases the fibre content considerably.
A good rule of thumb is to add to the recipe the same amount of water as you have used of coconut flour. This compensates for the highly absorptive nature of coconut flour. If you are allergic to wheat or sensitive to gluten Bruce Fife’s book Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat will be of great value to you. All of the recipes in this book are completely wheat- free, using only coconut flour. No other flours are needed. Recipes include breads, muffins, cakes, cookies, crackers, biscuits, pies, and even main dishes like chicken pot pie and chicken and dumpling stew. You will love the German chocolate cake and the blueberry muffins.
If you’re concerned about sugar you don’t need to be: all sweet recipes include low sugar versions. These foods taste so good you would never know that they are made with coconut flour rather than wheat. Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat will be of great value to you. All of the recipes in this book are completely wheat free, using only coconut flour. No other flours are needed. Recipes include breads, muffins, cakes, cookies, crackers, pies, and even main dishes like chicken pot pie and chicken and dumpling stew. You will love the German chocolate cake and the blueberry muffins. If you’re concerned about sugar you don’t need to worry, all sweet recipes include low sugar versions. These foods taste so good you would never know they are made with coconut flour rather than wheat.
Other ways to use coconut flour: Enjoy it as a protein-packed porridge; add a spoonful to your breakfast cereal or muesli; stir a little into smoothies; or simply sprinkle it over your food.