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Can we please talk about the wonders of coconut flour? 

I don’t know about you, but I love discovering new things in the kitchen. Now I am not saying that coconut flour is by any means a new discovery (and all the Banters sat back down), but I am admitting to have forgotten about how useful it is. I went through a phase last year of only buying coconut flour, then finding the carbiest recipes out there, making them low-carb by subbing out the wheat flour, and munching on them gleefully for days. It’s very satisfying!

Well, the other day, I found some coconut flour in my cupboard and squealed with excitement. I knew just what I was going to make: a low-carb, coconut-crust quiche. I’d been craving a quiche, and happened to have 50 eggs and a butternut that needed to be used.

A quick internet search revealed to me that a basic coconut crust comprises four main ingredients: coconut flour (that one took me by surprise), eggs, butter and salt. Optional extras are olive or coconut oil. I read a few recipes, scrolled around a little, then once I thought I knew what I was doing, got cracking. 

I started with 1 cup coconut flour, 2 eggs, 1/2 cup melted butter and pinch of salt. I stirred that around, chucked out the spoon and got my hands in there. What I was after was a soft doughy texture, not too dry or wet, but if you’re going to choose a side, a little wet is better – coconut flour tends to be super dry and crumbly. I added a glug of olive oil, a little more salt, another egg, a bit more flour… and massaged until I was happy with it. It’s really that forgiving.

Grease your quiche dish, then plop your ball of dough into the dish and flatten it into the corners and up the sides. Face the reality here: you’re probably not going to be able to roll this out, so don’t even waste your time! Prick the base a few times, then whack it in the oven for 10 minutes on 180°C. Keep an eye on it – it may need longer. You’re looking for a lovely golden colour all over (this is to avoid that soggy bottom). 

Final stretch is to get your quiche filling ready. I roasted some butternut chunks with garlic, cumin, salt, pepper and olive oil; these went into the golden coconut crust with some sun-dried tomatoes, feta (goat’s cheese would be amazing, too) and fresh herbs. Whisk together three eggs, 1 cup of milk (or half milk, half cream if you’re feeling indulgent), salt and pepper. Pour over and bake at 160°C for 25 minutes. Check to see that it has set before yanking it out of the oven – it may need longer, depending on your oven.     

And that’s it! A delicious, guilt-free supper (could be lunch too, but it was my supper) with little effort. I drizzled mine with some balsamic vinegar, chunks of feta and a handful of rocket. 

And there I sat, enjoying the fruits of my labour, wondering what my next coconut-flour project will be…

Make sure to follow us on Instagram (@mykitchensa) to catch all the yummy things my team and I whip up in the kitchen.

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