Coconut flour. The new magic healthy flour loaded with fiber that everyone talk about. But what to do with coconut flour? an healthy Coconut Flour Pie Crust !
The Coconut Flour Pie Crust
There is many name for this crust like Paleo crust or allergy free crust or grain free crust. It is probably because this recipe is suitable for most diet like wheat free diet, gluten free diet. For me it is simply one of my best low carb diabetic recipe and I simply like to call it by what is inside a Coconut Flour Pie Crust. The trick to succeed with this Coconut Flour Pie Crust is to roll the dough between two sheet of plastic wrap. Then remove the top layer, upside down the Coconut Flour Pie Crust onto a greased mould. You may have to press the dough with your finger to arrange it into the pan shape. It is a very crumbly dough but still easy to work with if you follow the rolling principle below. I used this Coconut Flour Pie Crust to make a leek, coconut milk quiche. You can find the recipe here.
Why a Coconut Flour Pie Crust is Good for your Health?
Many people hate looking at nutrition panel and labels but it is actually primordial to understand what you eat. I received many comment regarding this recipe about why this crust is healthy or healthier than white flour crust ? First, I want to say that I am not starting a war against white flour! White flour is low in saturated fat, cholesterol and sodium and contains important vitamins and minerals like thyamin and folate. Unfortunately for diabetic white flour has a slightly high glycemic index which means it release sugar too quicly in our bloodstream making our blood sugar level go like a roller coaster. Low GI food is not only good for diabetic but also for everyone who is looking for a good control of sugar craving. If the product release the glucose slowly in your blood cells you are not starving for sugar quickly after a meal and you feel full for longer.
So the good point about eating a Coconut Flour Pie Crust using Almond Meal and Coconut Flour is:
- Lower GI index than white flour, which means it help to stabilise your blood sugar level, decrease sugar craving, loss of energy and hunger feeling.
- High fibre content and high protein flour which means it keep your stomach full for longer and you feel satisfied quickly after eating. It is also a good point for people looking for weight loss. Fibre are non digestible and have the power to fix and evacuate bad cholesterol from your body.
You can buy Coconut Flour in any shop in the organic aisle or online here: Bob’s Red Mill Organic Coconut Flour
Nutrition Comparison between coconut flour, almond meal and white flour
For the nutrition lover I included below the nutrition panel of each flour : coconut flour, almond meal and white flour all coming from the nutritiondataself here.
I highly recommend to use a removable bottom pan to easily unmold the crust from the pan without breaking the crust. I used a this removable bottom pan below and you can read more information about it here. This recipe can be use to make your favorite gluten free desserts recipes or any gluten free meals. You can find the coconut flour in any supermarket in the organic aisle.
A delicious simple Coconut Flour Pie Crust with almond meal. A low carb crust recipe perfect for quiche or sweet pies.
Preheat oven to 180 C (356 F) fan forced.
Grease a round pan of 20 cm (8 inches) with coconut oil or butter. Set aside.
Place all the ingredients into a food processor with S blade attachment. The order in which you add the ingredient does not matter.
Process on medium speed until all the ingredients comes together and it forms a ball. About 2-3 minutes depending on your food processor. You may have to stop the food processor each 30 seconds to scrap down the ball and repeat until the dough ball forms.
Roll the dough between two layers of plastic wrap sheets to avoid it to stick to the roller. When the dough is flat and thin as you like remove the top plastic wrap layer. Flip over the crust onto the round pie pan.
If the dough break simply use your fingers to shape the dough evenly onto the sides of the pan as you will work with kids play dough.
Bake for 25 - 35 minutes or until golden and crispy on the sides.
Cool down in the pan for 10 minutes. Then push the removable bottom of the pan and gently transfer the crust onto a cookie rack to cool down.
Note 1 : Almond meal is the same ingredient as almond flour or ground almond
Note 2: If you are using this crust for a quiche, don't pre-bake the crust. Directly fill the crust with your quiche filling and bake until the sides of the crust are golden brown and your filling is set.
Note 3: for a fruit pie or a curd pie where the filling don't need to be bake, simply bake the crust for 25 minutes or until the sides are golden brown. Fully cool down before filling with cold curd or fruits.