Month: October 2019

Coconut, Ginger and Lime biscuits

Today I’m sharing a biscuit recipe using coconut flour.

In my last post I wrote about the health benefits of using coconut flour in cooking. I had previously made a coconut flour shortbread using a paleo recipe I had.

Let’s just say the result was not great. So I went in search of a new recipe to play with.

Here it is.

 Coconut, Ginger and Lime biscuits.

Makes 12 to 15

You could swap out the ginger and lime for other dried fruits such as raisins or apricots, if ginger is not your thing.
 Ingredients

1/3 cup coconut flour

1 tbsp desiccated coconut

zest of ½ lime

30 gms chopped naked ginger (un-crystallised)

45 gms melted butter

¼ cup honey

2 eggs, lightly beaten

1 tsp vanilla extract

pinch of salt

Method

Preheat the oven to 170’c

  • Mix together the coconut flour, lime zest, salt, coconut
  • Add the melted butter, vanilla and honey and mix well
  • Then add the eggs and continue to stir the mixture till it becomes thick.
  • Now add in the ginger, making sure the pieces are evenly distributed through the mix.
  • Using a spoon, portion out the mix onto a lined baking tray. (I used my ½ tbsp. scoop) and press into shape.
  • Place the tray in the center of your oven and bake for about 15 to 18 minutes until the biscuits start to turn a nice golden colour.
  • Place on a rack to cool.

I made this recipe twice to work out the best way to bake the biscuits. The first batch I made was a thicker cookie style and baked for 15 minutes at 180’c. The second batch I made thinner and cooked them at 170’c for 18 min. Both batches resulted in a soft textured biscuit.

If you like coconut and ginger, have a go at baking these. They are a healthy biscuit treat full of good fibre and beneficial ginger.

I hope you enjoy them.

Till the next post,

 Live clean n prosper

A bit about Coconut & Coconut Flour

Todays post is all about Coconut and Coconut flour.

Coconut is such a versatile food and available in several different forms. It is becoming increasingly popular in many different diets due to its many health benefits. I use it in many of the recipes shared on this blog – Choc-Orange Slice, Orange & Coconut Cake, Spiced Pumpkin Muffins, Brownies,

First, what is Coconut?

Botanically speaking, a coconut is a fibrous one-seeded drupe. However, when using loose definitions, the coconut can be all three: a fruit, a nut, and a seed.

Coconut is a seed because it is the reproductive part of the tree. However, coconut is also a fruit because it is a fibrous one-seeded drupe. Finally, coconut is a nut because a loose definition of a nut is nothing but a one-seeded ‘fruit’.

It’s all a bit botanically confusing I think.

It’s very versatile.

Coconuts are used for many things ranging from food to cosmetics.  Coconuts are distinct from other fruits because of the large quantity of clear liquid, “coconut water” or “coconut juice” contained inside.

The coconut flesh can be eaten straight from the shell. It is also dried and shredded, toasted or not. The oil and milk derived from it are commonly used in cooking as well as in soaps and cosmetics.

It has many health benefits

As a food, as it’s incredibly rich in vitamins, minerals, and fibre.

Lauric acid is the most important saturated fat provided by coconuts. It lowers the level of bad cholesterol (LDL) in the body and helps keep your arteries clean and healthy.

The liquid or water is not only a delicious and refreshing drink, it is also rich in electrolytes, enzymes, and minerals. Cytokinin, one of the elements found in coconut water, possesses potent anti-carcinogenic and anti-aging properties.

What is Coconut flour?

Dehydrating and finely grinding the coconut flesh after the oil has been extracted, creates the flour. With a slightly sweet, coconut flavour, coconut flour has a fine texture and can be used to substitute plain flour.

Coconut flour can be used to replace up to 1/3 of plain wheat flour in baking recipes, however about an equal amount of extra liquid will also be needed.

Coconut flour provides medium-chain triglycerides (MCTs) and plant-based iron.

MCTs are a type of fat linked to several benefits, such as weight loss, protection against bacteria and viruses, and enhanced brain and heart health.

Coconut flour also contains high levels of fibre, which may help keep blood sugar levels in check. Foods rich in fiber help regulate blood sugar levels by slowing down the speed at which sugar enters your bloodstream.

Additionally, coconut flour contains small amounts of soluble and other fermentable fibres, which feed the beneficial bacteria in your gut. The combination of fibre may also benefit your digestion. (Sources – http://www.coconutresearchcenter.org/, https://www.healthline.com, https://www.medicalnewstoday.com )

So, try adding a bit of coconut to your cooking. Whether it is desiccated, milk, oil or flour, will have some form of health benefit.

It also tastes nice.

Till the next post,

Live clean n prosper.