5 healthy and versatile recipes with coconut flour

Find out how this ingredient can transform your dishes with taste, health and practicality

More and more present in the kitchen of those looking for healthy habits, coconut flour is presented as a nourishing alternative to traditional options. Obtained from the coconut pulp, it is naturally gluten -free, fiber and has a low glycemic index -aquity that make it ideal for those who have dietary restrictions or want to reduce the refined consumption of carbohydrates.

In addition to the health benefits, coconut flour is distinguished by its versatility: its soft consistency and the slightly sweet taste allow you to be used in various preparations, sweets and wages. To show in practice how to incorporate it into the routine, chef Thiago Ribeiro, from Copra Alimentos, shares 5 creative recipes. Check!

Banana pancake

Ingredients

• 2 bananas very mature
• 3 eggs
• 2 tablespoons of coconut sugar
• 6 tablespoons of coconut flour
• 2 tablespoons of rice flour
• 1 teaspoon of chemical yeast powder
• 1 teaspoon of vanilla essence
• 1 pinch of salt
• Coconut butter spray to fat

Methods of preparation

In a container, place the bananas and knead with a fork until it forms a puree. Add the other ingredients except the chemical yeast and mix up to a mass. Add the chemical yeast and mix slowly. Reserve.

Heat a non -stick pan over medium heat. Grease with spray coconut butter and put a shell of the dough on it. Fry until golden brown and turn to brown on the other side. Repeat the process with the rest of the dough and arrange the pancakes on a plate. Serve with chocolate syrup, banana slices and blueberries.

Dry tomato quiches and courgettes

Ingredients

Mass

• 1 and 1/4 cup of flour tea almonds
• 1/4 cup of coconut flour tea
• 1/4 cup of golden flour tea
• 1/3 cup of coconut butter at room temperature
• 2 eggs
• 1 teaspoon of salt
• Coconut butter spray to fat

Filling

• 200 ml of traditional coconut milk
• 200 g of grated mozzarella
• 1 cup of chopped tomato tea
• 2 cups of grated zucchini tea
• 1 chopped purple onion
• 1/4 cup of tea chopped smell
• 2 tablespoons of coconut butter
• 1 teaspoon of smoked paprika
• 1 teaspoon of ground black pepper
• Gets up to taste
• Sesame seeds (optional)

Methods of preparation

Mass

In a container, mix the dry ingredients up to the homogeneous consistency. Add the softened butter and mix up to a thick crumb. Add the eggs and knead with your hands. If the dough is very humid, gradually put almond flour. But if it’s too dry, add a little cold water.

Grease a removable 24 cm background with coconut butter. Open the mass of the quiche with the tip of the fingers, arrange on the shape and gently press the bottom and the side. Refrigate for 10 minutes while the oven warms: the dough of the quiche is very butter and this prevents the sides from lowering during cooking. In the meantime, prepare the filling.

Filling

In a pan, heat the coconut butter over medium heat. Add the purple onion and brown until it is soft. Add the courgettes and brown for another 5 minutes. Put the dry tomatoes and, at the end of cooking, add the salt, the smoked paprika and the black pepper. Add coconut milk, mozzarella and green smell. Mix until the cheese melts and turns off the heat.

Then spread the creamy vegetable filling in the dough and sprinkle with sesame to be decorated. Bake in a preheated oven at 180 ° C for 40 minutes or on the edge of the dough and the filling of gold. Remove from the oven and wait for it to cool. Serve later.

Pan pizza

Ingredients

Mass

• 2 egg
• 1/2 cup of hydrated tapioc rubber tea
• 2 tablespoons of coconut milk
• 2 tablespoons of coconut flour
• Gets up to taste
• Coconut butter spray to fat

Filling

• Tomato sauce
• Minas cheese minas grounded
• Slices of tomato, fried garlic, rosemary and oregano

Methods of preparation

In a container, mix all the ingredients of the mass up to a homogeneous consistency. Grease a 24 cm pan with coconut butter and bring over medium heat to heat. Pour the dough over it and brown. Turn in brown on the other side and, while fried, add tomato sauce, standard minas cheese, tomatoes, fried garlic, rosemary and oregano. Cover the pan and wait for the cheese that melts. Turn off the fire and serve then.

Chicken wand

Ingredients

Filling

• 1 chest of chicken cooked and shredded
• 1 tablespoon of coconut butter
• 1/2 peeled and chopped onion
• 1 clove of peeled and chopped garlic
• Salt, ground black pepper and chopped green (optional) to taste
• 1/2 pot of Cream for Cagliata or Ricotta (optional)

Mass and assembly

• 500 g of peeled and cooked sweet potatoes
• 1 egg
• 1/2 peeled and chopped onion (optional)
• 2 teaspoon of salt
• 1/2 cup of coconut flour tea
• 1 beaten egg
• 2 cups of coconut flour tea

Methods of preparation

Filling

In a pan, heat the coconut butter over medium heat. Add onion and garlic and brown. Add the grated chicken and spices. Mix and, if you want, put the curd. Turn off the heat and set aside.

Mass and assembly

In a container, place the potatoes and knead with a fork until a puree is obtained. Add the other ingredients and knead with your hands until it is slightly fragile but modelable). Then take small portions of pasta, open in hand, stuff with the chicken and close in a berry. Pass the berries in the beaten egg and then in coconut flour. Cook in cooking in Airfryer at 200 ° C for 15-20 minutes. Serve later.

Carrot cake

Ingredients

• 1 and 1/2 cup of carrot peeled and chopped carrot
• 1/4 cup of coconut oil tea
• 1 cup of coconut sugar tea
• 1 tablespoon Cake
• 3/4 cup of coconut flour tea
• rice flour
• 1 tablespoon much full of dust junk
• 500 ml of coconut water
• 1 pinch of salt
• Coconut butter to gain weight
• Flour rice flour
• Chocolate syrup to finish

Methods of preparation

Heat the oven at 200 ° C. Grease a cake tin with central hole with coconut butter and flour with rice flour. Reserve. In a blender, beat the carrot, coconut oil, coconut water, salt and sugar until completely smooth. Reserve.

In a container, mix the rice flour, coconut flour, sweet toasted and chemical yeast. Add with the blender mixture and mix with a spoon or Fouet up to a homogeneous consistency. Pour in greased form and bake in a preheated oven until the edges are attached. Remove from the oven and wait for it to cool. Disconnect and decorate with chocolate syrup. Serve later.

By Nathal Coelho

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.