How to Prepare Coconut Oil and Coconut flour
It is important to learn how to prepare Coconut oil and coconut flour if you are following a ketogenic diet, since coconut oil and coconut flour are key low carb ingredients that appear in most recipes.
The flour contains low amounts of carbohydrates in fact a hundred grams of coconut flour contains 8g of carbohydrates.
The oil also a medium chain triglycerides (MCT) which is a great fat burner.
Preparing coconut oil and flour is quite easy and especially of importance because you can then be sure you are having an organic, 100% pure oil and flour.
As a young girl growing up in the south-south region of Nigeria, coconut trees grow in every nook and cranny of my area. Therefore a lot of our meals were prepared from coconut, even the oil from coconut was used as a body moisturizer.
I always assumed every young lady knew just how to Prepare Coconut Oil. It came as a surprise to me that this was actually a skill which I learned from my mother and had always taken for granted.
Whenever I am asked where I get coconut oil from and I simply tell them, I make it myself.
Today, you will also learn how to make oil and flour from just a few coconuts.
How to prepare coconut oil and coconut flour
Prep Time: 2 days.
Cook Time: 1 hour
You’ll Get: 200ml of Coconut Oil And 500g of Coconut Flour
- 5 Large sized dry Coconuts
- Water as needed
You will also need:
- A Non stick pan
- A few large bowls
- Fine cotton cloth or cheese cloth
100 g of Coconut Flour contains 9 g of carbohydrates.
- You’ll need 5 large very matured dry coconuts.
- Crack them open with a machete.
- Take out the white flesh out of the dry shell with a sharp knife.
- Carefully peel off the brown part of the white flesh using a knife.
- Now grate the coconut after which you blend to a very smooth consistency. Or you take to a commercial mill ( where you can grind maize, beans, tomato etc.) to get a professional job done.
- Add about 500ml of water to the blended coconut and mix using your hands.
- Sieve out the liquid into a large bowl.
- Repeat Steps 6 & 7 till the milk removed as much as you can.
- Pour the chaff into a fine cotton cloth.
- Squeeze out any leftover milk.
- The milk or liquid is put in the fridge overnight to allow the oil float to the top.
- The chaff will be used for the flour.
- Spread out the chaff on an oven tray.
- Dry either with a warm oven or under the sun.
- When the chaff is dry, sieve with a fine mersh.
- The flour is ready! Store in a ziplock bag in the fridge.
To make the Coconut Oil
- By the next day, the oil must have floated to the top.
- Using a perforated spoon, take out the solidified oil at the top into a non-stick pan.
- Put the pan on low heat and allow the water to evaporate.
- Strain off the oil and bottle it.
There you have it, 100% pure organic coconut oil and coconut flour.
Of course you can increase the quantity of coconuts to get more oil and flour.
Check out our other Keto compliant recipes here.
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