Coconut flour

Generality

Coconut flour is the powder (more or less fine, but generally very coarse compared to the cereal flours) obtained by grinding the dried coconut pulp.

Coconut means the fruit of the tropical palm belonging to the genus Cocos, Specie nucifera ; the binomial nomenclature of this plant is Cocos nucifera . The tree is probably native to the Indonesian lands and produces large-sized drupes, commonly known as "coconuts". These fruits, which reach a weight of 1 kg, are composed of a smooth, thin and brown-colored exocarp, which wraps around a fibrous mesocarp which in turn contains the woody and very hard endocarp. Within this protection is the seed tissue (endosperm), which is the only edible portion of the fruit (together with the free water it contains); this pulp, having a crunchy and fibrous consistency, of white color and characteristic aroma, is the substrate from which coconut flour is obtained.

Nutritional Features

Composition for: 100g of Coconut, Dried - Reference values of the INRAN Food Composition Tables

Nutritional values (per 100 g of edible portion)

Edible part				100%
water				2.3g
Protein				5.6g
	Prevailing amino acids			-
	Limiting amino acid			-
Lipids TOT				62.0g
		Saturated fatty acids		54.8g
		Monounsaturated fatty acids		4.22g
		Polyunsaturated fatty acids		1.08g
		Cholesterol		0.0mg
TOT Carbohydrates				6.4g
		Starch		0.0g
		Soluble sugars		6.4g
Ethyl alcohol				0.0g
Dietary fiber				13.7g
			Soluble fiber	- g
			Insoluble fiber	- g
Power				604.0kcal
Sodium				28.0mg
Potassium				660.0mg
Iron				3.6mg
Football				23.0mg
Phosphorus				160.0mg
Thiamine				0.03mg
Riboflavin				0.05mg
Niacin				0.9mg
Vitamin A				0.0μg
C vitamin				0.0mg
Vitamin E				- mg

Coconut flour is a food rich in lipids and poor in water. The energy supply is very high, intermediate between a condiment oil and a refined cereal flour.

The ratio of fatty acids is in favor of the saturated, a negative aspect for the metabolism of cholesterol. On the other hand, coconut fatty acids make use of a very rare peculiarity; a good slice of the polymers has a medium chain, a characteristic that (following the digestion of triglycerides) makes them quickly absorbable and placed directly into the bloodstream (contrary to the long chains that become part of the chylomicrons poured into the lymphatic stream). Another food that has similar properties is human breast milk.

Proteins and carbohydrates are present in small quantities, while the fiber is decidedly abundant.

From the vitamin point of view, coconut flour does not show concentrations worthy of note; on the contrary, as far as mineral salts are concerned, good amounts of potassium and iron are inferred.

Culinary aspects

Coconut flour is commercially available in two different forms: the coco rapè (grated), used above all for decorations and coverings, and fine flour, instead more suitable for the formulation of the dough.

Coconut flour is a raw material widely used in gastronomy. It is an ingredient that lends itself above all to the composition of desserts, both spoon desserts and dry pastries. Some examples are: Coconut and Liquorice Dolcetti, Coconut Butter-Free Cake, and Ricotta Cheesecake with Coconut and Cherries.

There are also alternative preparations such as coconut milk (of which you can consult the video recipe by clicking here) and coconut liqueurs.