KETO COCONUT MILK AND COCONUT FLOUR
Nutritional values (per 1/2 cup coconut milk): Total carbs: 3.2 g, Fiber: 0 g, Net carbs: 3.2 g,
Protein: 2.3 g, Fat: 24.1 g, Calories: 222 kcal,
Ingredients (makes ~ 5 cups):
3 cups shredded unsweetened coconut (225 g/ 8 oz)
5 cups hot water
Optional Flavouring (use either):
1/2 tsp vanilla powder or 1 tbsp unsweetened vanilla extract
1/2 tsp cinnamon
1-2 tbsp unsweetened cacao powder
Note: Nutrition facts are for regular liquid coconut milk such as Aroy-D,
not “creamed” coconut milk / coconut cream.
Place the shredded coconut in a blender (I use this Kenwood mixer
with a blender attachment). Pour in 5 cups of hot water.
1. Blend the mixture on high for 5 minutes or until the coconut is fine
and the mixture creamy.
2. Pour it in a nut milk bag or through a fine mesh sieve lined with
cheesecloth. Strain the mixture through the nut milk bag. I let mine
hang over a bowl for several minutes until it cooled down.
3. Using your hands, squeeze out as much coconut milk as possible
(be careful, the mixture can still be hot inside). When done,
optionally add any flavouring and pour in a container or a bottle.
Refrigerate and use within 3 days. If you want to store it for longer,
freeze in batches. You can use small freezer bags or containers.
4. Don’t waste the coconut pulp and use it in recipes just like coconut
flour. It’s not as fine as store-bough coconut flour but has similar
properties and nutrition facts. Before you store it, you will have to
dehydrate it. Preheat the oven to 70-80 °C/ 160-175 °F. Spread the
pulp over a large baking tray and place in the oven. Dehydrate for
4-6 hours or until dry. Mix a few times during the dehydration
5. Once it’s dry (not browned), place it in a food processor and pulse
until powdered (I use this Kenwood mixer with a food processor
attachment). Don’t worry, unlike shredded coconut that contains a