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Coconut Flour

Nutritional Info.

Typical values per 100g
Energy kj 1740
Kcal 416
Fat 13.3g of which saturates 12.7g
Carbohydrates 59.8g of which sugars 16.6g
Fibre 44.8g
Protein 17.6g
Salt 0.06g
Iron 9mg
Potassium 1348mg


Lucy Bee Fair Trade Organic Raw Coconut Flour

Alongside our coconut oil, range of salts, spices, pepper, delicious cacao and creamed coconut, is our coconut flour. We’re passionate about bringing you only the very best, so we’re confident that you’ll love this every bit as much as we do.

Coconut Flour is available in the Lucy Bee Shop

If you’re new to coconut flour, then hopefully we can help you to realise why it should become a food cupboard staple. You see, coconut flour is pretty unique and is ideal for those on gluten free and grain free diets. It’s also Paleo-friendly and nut-free, too.

What’s more, it’s high in fibre, iron and potassium and a great source of protein, plus low in salt – just a few of the reasons why it became one of 2016’s hottest food trends.

If you want to know all about our latest product and how to use it, then read on…



What Is Coconut Flour?

Our raw and organic, Fair Trade coconut flour is created from dried coconut meat. This is then cold pressed to extract the oil and the meat, or kernel, that’s left is now known as ‘the white cake’. This cake is now pulverized, before being dried out at a low temperature (below 45C) and ground to produce a soft, fine powder, or flour.

Being unprocessed and unbleached, it retains its naturally creamy colour and coconutty aroma.

Why We love Coconut Flour

As with most things that are coconuts, coconut flour is packed full of goodness.

High in Fibre - the one thing most diet experts can agree on is that we need more fibre in our lives. Coconut flour has over 40g of fibre for every 100g serving.

Healthy fats - like coconut oil, coconut flour contains saturated fat, including medium-chain fatty acids, which have been linked to having certain health benefits. 

Contains Essential Minerals:

  • Potassium - coconut flour is high in potassium
  • Iron – coconut flour is high in iron 
  • Manganese

Coconut flour is also a good source of protein:

  • From each 100g portion, you can expect to find around 17g of protein.

How to Use:

Coconut flour has all sorts of wonderful uses and is suitable for most diets. Our top tips for using it are:

  • Being high in fibre makes coconut flour quite absorbent, so we recommend leaving cake mixtures and batters for a few minutes before cooking. Add extra liquid or an egg, if needed
  • It’s a healthy addition to other flours in recipes and works well in both sweet and savoury dishes
  • As with all flours, it’s a good idea to whisk or sieve coconut flour before weighing it out for your recipe.

Use it in your everyday foods. It’s a great way to increase your fibre and iron intake simply by stirring it into porridge, add to smoothies or pancakes, as well as using in recipes.

Fair Trade

Our coconut flour comes from the Philippines and, like all of our ingredients, is certified Fair Trade by the Fair Trade Sustainability Alliance (FairTSA).

The Fair Trade premium that goes back to coconut farmers is used  to increase coconut production; improve the lives of the coconut farmers and their families; help the community; and enhance the environment.


Specifically, the money goes towards:

  • coconut planting/replanting programmes
  • student subsidy for children of coconut farmers
  • a feeding programme for malnourished pupils
  • life insurance coverage
  • low-interest lending programme for farmers
  • a calamity fund

Future ideas include crop and livestock insurance; membership in the government’s universal health care programme; members’ enrolment in the social security system; and intercropping of high-value crops in between coconut rows.

Part of being Fair Trade also means that organic farming methods are adhered to for a sustainable and environmentally-friendly coconut production.

Click here for more information on where our Coconut products are from. 


Mini Pizzas – Makes a Great Snack

Method

  1. Preheat the oven to 180C, 350F, gas mark 4.
  2. For the base, add the eggs, Lucy Bee Coconut Flour, Greek yoghurt and seasoning to a mixing bowl. Using an electric whisk, mix the ingredients together and leave to stand for 5 minutes.The dough should be thick but slightly sticky.
  3. Meanwhile, add the tinned tomatoes to a pan and gently warm for 5-6 minutes or until the liquid has reduced. Stir the honey in and set aside.
  4. Divide the pizza dough into four. Flatten each ball, with the palm of your hands and place in a frying pan, along with the Lucy Bee Coconut Oil. Fry for 1 minute, each side, then place on a baking tray.
  5. Add your chosen toppings, starting with the tomato base, followed by the mushrooms, spinach and cheese. Bake for 8 – 10 minutes, until the cheese bubbles.
  6. Great served either hot or cold.

Preparation Time: 15-20 minutes
Serves: Makes 4 mini pizzas
Cooking Time: 10 minutes

Ingredients

  • 4 eggs
  • 50g Lucy Bee Coconut Flour
  • 50g Greek yoghurt
  • A pinch of Lucy Bee Himalayan Salt and Lucy Bee Whole Black Peppercorns, ground, to season
  • 2 tbsp. Lucy Bee Coconut Oil
  • TOPPINGS:
  • 400g tinned tomatoes
  • 1 tbsp. honey
  • 2-4 mushrooms
  • A handful of spinach
  • 20g cheese, grated
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