Homemade coconut milk and flour are easy to make yourself at home. I’m going to show you how to make coconut milk and flour for the GAPS diet.
How to make coconut milk and coconut flour
I love to add coconut milk to my meals as a tasty ingredient that is full of nutrients. Homemade coconut milk can be a great source of healthy fats called medium-chain triglycerides (MCTs) which have some nice benefits.
As you probably know, Dr. Natasha does not recommend commercial coconut flour on the GAPS diet. Commercial coconut flour is very high in fiber, which is way too irritating on a leaky gut that needs healing. Because commercial coconut flour is not allowed on GAPS, you need to know how to make coconut milk and coconut flour at home.
Homemade coconut flour is a gluten-free flour that has a gut-friendly silky texture. It also has potassium, iron, and even protein. I love storing some in my pantry for when I want to make some grain-free baked goods.
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Recommended tools to make coconut flour and coconut milk
Luckily, making coconut flour and coconut milk is one of the fastest and simplest recipes. I love it because it just takes a few simple ingredients and tools that you probably already have in your kitchen. All you need is:
- Blender
- Sheet Pan
- Oven or food dehydrator
How to make coconut milk from coconut flour
Making your own coconut milk from coconut flour is so simple. In fact, it’s simply part of the process of making your own coconut flour!
Once you blend the water and coconut flakes together, an important step is to squeeze out any extra liquid. That liquid is coconut milk and can be used in so many different yummy recipes.
Frequently asked questions
If you have never made coconut milk and coconut flour before, it can feel a little bit daunting – at least it did for me.
Once I sat down though and did my research, I learned how simple of a process it can be to make your own coconut milk and coconut flour. Here are the questions that I had before I started:
What is the best blender?
Use one with a glass holder so that the hot water doesn’t absorb any chemicals or crack your plastic top. In a plastic blender, I use cooler water simply because heat and plastic are something that I choose to avoid.
For a blender, I love my Blendtec! I use it almost every day and it makes my cooking ten times easier.
High power blender (budget dupe)
What are the best coconut flakes?
Make sure that the coconut ingredients are minimal like this brand. I always double-check to make sure that the ingredients simply read ‘coconut’ and nothing else. This is to ensure that the company doesn’t add any sweeteners that can harm your healing gut.
What is the best way to drain the coconut milk from the blended coconut?
I have found that a nut milk bag is the easiest method to squeeze all of the liquid out. If you don’t have a nut milk bag, some alternatives are:
- Place some cheesecloth into a metal colander
- A thin kitchen towel like a tea towel or even a flour sack towel
How long do I blend the flour to make it into a finer texture?
I only blend my coconut for a few seconds and I always keep an eye on it!
When you are blending your flour after it has dried, make sure to keep an eye on it. Over-blending can create coconut butter
Why make homemade coconut milk?
I have noticed that it can be difficult to find coconut milk from the store without all those extra additives like thickeners and sweeteners. Making it at home is a much healthier alternative.
Commercial coconut flour is very high in fiber. For those of you on the GAPs diet and working hard to heal your gut, this can be a big problem. I have noticed that coconut flour at the store can be very painful when consumed on the GAPs diet. Trust me – it’s not worth it!
Can I use coconut flour to make coconut milk?
While I do not recommend taking already-made coconut flour to make coconut milk, you can use shredded coconut to make coconut milk and coconut flour at the same time (recipe below).
This is because the coconut flour has already been through the milking process once and the nutrients have already been extracted.
How to make coconut cream from coconut flour
I originally learned how to make coconut cream from homemade coconut flour on accident, funnily enough.
The biggest difference between coconut milk and coconut cream is the consistency between the two liquids. Coconut milk has a thinner consistency while coconut cream has a much thicker, creamier consistency. Both are great for baking and can really add great flavor to a dish.
To make coconut cream, blend shredded coconut in a blender or food processor (a food processor works best for this) until it is creamy and smooth. Add just enough water to get the consistency you want.
Is coconut flour gluten-free?
Yes! Coconut flour is free of any gluten. I love it because that makes this homemade coconut flour perfect for almost any diet like the keto diet, a paleo diet, and of course the GAPs diet.
Whether I want to make a tasty dessert like cupcakes, a super easy pizza, or even a loaf of bread for this week’s sandwiches, I always turn to this coconut flour recipe. It just has a silkier texter compared to other flours and the fact that it’s allowed on the GAPs diet just helps me love it even more.
Benefits of making your own coconut milk and coconut flour at home
This is one of the simplest recipes that I love to make. Not only is it so simple, but this process is great because it actually will create both coconut milk and coconut flour. Do you know how they talk about two birds and one stone? That is this recipe.
Here is all you need to make my homemade coconut milk and coconut flour:
Ingredients:
- 2.5 cups of hot water
- 1.5 cups shredded coconut (can be flakes)
Instructions:
- Add water and coconut to the blender
- Blend to smooth
- Pour the blended mixture into a nut milk bag in a bowl to strain (a colander lined with cheesecloth also works)
- Gently squeeze the liquid out into a bowl. The liquid is your coconut milk!
- For coconut flour, take the coconut solids that are leftover from the nut milk bag and place them onto some parchment paper on a baking sheet.
- Spread it out onto an even layer. This can be placed into a food dehydrator, or dried in the oven for an hour at the lowest temperature.
- Once they are dried, place the coconut solids into a blender to make it more of a finer flour texture.
Is coconut flour GAPS diet approved?
Yes, as long as it is homemade! Coconut flour made at home is GAP diet-approved, but commercial coconut flour is not. Coconut flour is so versatile and creates a wonderful foundation for just about any meal you and your family are craving.
I love the GAPS diet for so many reasons, like the fact that it makes creating nutrient-dense food a possibility for anyone. It uses whole ingredients such as shredded coconut, and has taught me how to make coconut flour that helps me make cupcakes, pizzas, and breads!
How to make coconut milk and coconut flour video
More healthy recipes
Have you ever made your own coconut flour or coconut milk at home from scratch?
For those just getting comfortable in the kitchen, making something like coconut milk and coconut flour from scratch can seem daunting – at least it did for me.
That is something that I honestly love about the GAPS diet though. It pushes me to try new recipes and techniques like making our own coconut milk and flour from scratch and using them as an ingredient in so many of our family’s favorite dishes.
Have you ever done something like that before?
Let us know how it went in the comments!
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Homemade coconut milk and flour is easy to make yourself at home. I'm going to show you how to make coconut milk and flour for the GAPS diet. When blending the dried coconut to make flour, don't blend too long or you may end up with coconut butter.Coconut Milk and Coconut Flour
Ingredients
Instructions
Notes
Nutrition Information:
Yield:
6
Serving Size:
1
Amount Per Serving:
Calories: 97Total Fat: 6gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 65mgCarbohydrates: 11gFiber: 2gSugar: 8gProtein: 1g
The information in this blog post is my personal experience and opinion. It is for general information purposes only, may not apply to you as an individual, and is not a substitute for your own physician’s medical care or advice. Always seek advice from your physician or another qualified health provider with any questions you may have regarding nutrition, medical conditions, and advice. Never disregard medical advice or delay seeking medical care because of something you have read on this blog.
