The coconut tree (Cocos nucifera) has been entrenched in the Asia-Pacific culture, diet and traditional healing arts for centuries. In fact, Ayurvedic medicine has been using the oil from “The Tree of Life” as a healing ingredient for some 4,000 years.
In tropical regions where the coconut palm grows in abundance, coconut is a nutritious staple in the diet, rich in fibre, vitamins, minerals and phytonutrients. Folk medicine practitioners have used it for generations to treat a wide range of health conditions, including the following:
• skin conditions (infections, minor wounds, dry skin, bruises, sun protection, abscesses, jaundice, rash, scabies, burns)
• scalp and hair problems (baldness, lice) and as a conditioner
• internal disorders and diseases (asthma, tuberculosis, toothache, dysentery, constipation, earache, kidney stones, gingivitis, inflammation), cough and flu (sore throat, bronchitis, fever, nausea, upset stomach)
Now coconut oil is becoming an important “new” healthy food in many Western and European countries. Modern science has confirmed that it possesses incredible healing properties not present in any other edible oil (see pages 17 to 18). Despite its vilification in the middle of the twentieth century (due to pressure from vegetable oil producers and a lack of understanding about the nature of its fatty acids), the coconut—and, in particular, coconut oil—is beginning to be understood as a “functional food” because it offers several specific health benefits that go far beyond its nutritional constituents.
In the hour of the dusk, when the fire blazes, and the scent of the cooked breadfruit fills the air, and perhaps the lamp glints already between the pillars and the house, you shall behold them silently assemble to this meal, men, women, and children; and the dogs and pigs frisk together up the terrace stairway, switching rival tails. The strangers from the ship were soon equally welcome: welcome to dip their fingers in the wooden dish, to drink cocoanuts, to share the circulating pipe.
—Robert Louis Stevenson, In the South Seas (1896)
People who live among coconut palm trees harvest young green coconuts for the exceptionally pure, clear liquid or juice inside the immature nut. The mildly sweet water, called coconut water, is found in abundance in young green coconuts and in much smaller quantities in mature brown coconuts. Young green coconuts can produce between 1-1/2 to 2+ cups of coconut water, whereas a mature coconut may only yield 1/2 cup. Coconut water is a natural component of the growing coconut and is completely different from coconut milk and cream, which are made by pressing shredded coconut meat with plain water (see pages 22 to 23).
Tapping young coconuts for their fresh water delivers more nutrients than the pasteurized (heated) coconut water now available in bottles, cans or Tetra Paks.
Primary Use
Coconut water is consumed as a sports drink or refreshing beverage. Soft, immature coconut meat is often mixed with coconut water to produce a thicker drink or smoothie.
Health Benefits
• Hydrating—lubricates and cushions joints, flushes toxins and waste, and protects sensitive tissues.
• Rich in fibre—fibre isn’t easily digested and stays with you longer so it helps you feel full.
• Keeps you regular—easily digested due to medium-chain fatty acids; doesn’t require pancreatic enzymes so it puts less of a burden on your digestive system.
• Supports antiviral, antibacterial and anti-inflammatory functions—fatty acids assist these processes, which are crucial to lowering your risk of disease.
• Heart-healthy—contains medium-chain fatty acids (dairy and red meat contain long-chain fatty acids, which increase risk for heart disease).
• Promotes the absorption of other nutrients found in the food you eat.
• Promotes digestive healing and helps prevent chronic inflammation, gas and diarrhea.
• Assists in weight loss—triglycerides are sent directly to the liver for energy so they burn fast and act as a wick to help burn other fats.
• Electrolyte boost—thought to contain the electrolyte equivalent of human blood plasma; vitamins, minerals and enzymes help balance the body’s metabolic processes.
• Anti-aging tonic—helps boost immunity and prevent cell damage through oxidation.
• One of the best dietary sources of cyto-kinins (molecules that protect the cells during healthy cell division and thus help to fight against cancer).
Nutrients in Water from 1 Medium Fresh Young Coconut
3 g saturated fat, 50 mg sodium, 2 g fibre, 15 g sugar, 2 g protein, 17% calcium, 1% iron, with potassium and magnesium
Forms Available
• Whole young green coconuts are sometimes available in specialty food markets and online. These are tapped for the water.
• Husked young green coconuts are available in specialty food markets, in some supermarkets and online. These are tapped for both the water and the immature flesh (see page 9).
• Bottles or Tetra Paks of pure coconut water or coconut water with additives such as sugar and phytochemicals are available at most supermarkets.
Selection and Storage of Fresh Young Green Coconuts
• Look for coconuts that are heavy for their size. Select those that have no sound of water sloshing around inside when shaken because this indicates that the shell is completely full of water.
• Store in the refrigerator or a cool place. Whole young green coconuts will keep in the refrigerator for up to 3 weeks. After tapping a fresh coconut, consume the water immediately or store in the refrigerator for 1 day only to retain the maximum healing nutrients.
Selection and Storage of Coconut Water in Bottles or Tetra Paks
• The product closest to fresh coconut water is raw, unpasteurized coconut water that has been bottled using pressure (not heat) to deactivate bacteria. This product must be refrigerated. Drink or cook with the water immediately after opening or store in the refrigerator for 1 day only after opening.
• Heat-treated water sold in Tetra Paks may be stored in a cupboard and chilled before consuming. Drink or cook with the water immediately after opening or store in the refrigerator for 1 day only after opening.
Health Notes
• All non-refrigerated canned or Tetra Pak liquids—coconut water included—have been sterilized by steam retort, a process that cooks the ingredients and damages much of the healing nutrients.
• Not all canned or shelf-stable Tetra Pak products contain pure coconut water. Always check the label.
Cooking with Coconut Water
• Use as the liquid in smoothies.
• Use in place of plain water or vegetable or chicken broth in soups, stews and other dishes cooked by moist heat (such as poached fruit, fish or chicken).
• Use in place of plain water or broth when cooking rice, vegetables or pasta.
• Substitute for the milk or liquid in baked goods such as bread, cookies and cakes.
• Use in glazes, icing, marinades and sauces.
• Ferment by adding kefir starter to make a probiotic, reduced-sugar drink that helps boost energy, aids digestion and improves immunity.
Caution
Fresh coconut water is clear and the soft, immature flesh inside the shell is white. Do not drink the water or eat the meat from a young coconut that is even slightly pink—this is a sign that the sterile environment inside the coconut has been compromised. Pink water (and meat) from a coconut may have fermented and/or be fizzy and sour-tasting. However, if you purchase bottled organic raw coconut water that has turned pink, it is safe to drink. Initially sterile, it has coloured naturally in the bottle due to the antioxidants in the coconut water.
Coconuts can grow to a size much larger than a football and are comprised of three distinct layers: The edible meaty or fleshy part (the endocarp) develops inside a hard, brown seed shell somewhat larger than a softball (the mesocarp). To get at the tasty and nutritious seed contents (clear, thin coconut water and thick, firm, white flesh), the fibrous, woody outer brown husk (the exocarp) must first be removed (see facing page).
Raw, fresh coconut meat is white, firm, moist or juicy, and crunchy, with a sweet aroma and taste. It has a pleasant mouth feel due to the presence of fatty acids. It is delicious on its own as a snack or as an ingredient in all kinds of savoury and sweet dishes and beverages. One large coconut yields 1 pound (500 g) of coconut meat, which yields 5 cups of grated coconut.
For many people who live in areas where coconuts grow, fresh coconut meat from mature coconuts is a significant part of their diet. In non-tropical regions, however, fresh coconut can be difficult to find, so it is dried or processed into oil, milk, cream and flour.
When dried, coconut meat is called copra. Before drying and processing, it may be soaked in sugar solutions or corn syrup to sweeten it. It may also have chemical preservatives added, so check the label. Naturally dried coconut is usually unsweetened.
1. Using a French knife, puncture the soft shell in a circle around the top of the coconut.
2. Lift off the top of the coconut.
3. Pour liquid into a glass or blender.
4. Cut the coconut in half.
5. Scoop out soft, immature flesh and save it to use in smoothies or cooked cereal. You may keep the flesh for up to 2 days in a refrigerator.
In order to dry fresh coconut meat, it is first sliced, chopped, chipped, flaked, desiccated, ground or shredded, then dried by smoke, the sun or in kilns. If the drying process is not clean, the copra must be purified (refined, bleached and deodorized using high heat) before it can be pressed for oil or sold as an ingredient.
Dried coconut has had all but about 2% of the moisture removed, but it contains almost the same amounts of fat, fibre, protein and other nutrients found in fresh meat (except that, measure for measure, dried coconut is more concentrated than fresh coconut).
Primary Use
Coconut meat is processed for oil (see pages 15 to 16) or used, fresh or dried, in cooking.
Health Benefits
• Dairy- and gluten-free as well as suitable for vegetarian and vegan diets. Although some people may be allergic to coconut, many who suffer from nut allergies find that it is safe to consume.
• Contains coconut oil—both fresh and dried coconut meat consists of roughly one-quarter coconut oil, which has an amazing number of health benefits (see pages 17 to 18).
• Rich in fibre—one cup of fresh coconut meat contains 7.2 g of fibre (29% Daily Value). One ounce of unsweetened desiccated coconut contains 5 g of fibre (18% Daily Value). Coconut (both fresh and dried) contains lower amounts of digestible carbohydrates (starch and sugar) and higher amounts of fibre compared with most other fruits and vegetables. Fibre aids digestion and makes you feel full; it also helps protect against heart disease by reducing cholesterol.
• A good source of iron—one cup of fresh coconut meat contains 11% Daily Value of iron. One ounce of unsweetened desiccated coconut contains 11% Daily Value. Iron is essential for healthy cells, especially red blood cells.
• A good source of potassium—potassium is essential for proper fluid balance in cells as well as proper heart function and muscle growth.
• A good source of copper—copper is important for the production of red blood cells.
• A good source of manganese—manganese helps you to metabolize fat and protein and other nutrients such as iron; it also supports the immune and nervous systems.
• When young coconuts are tapped for the nutrient-rich water, the meat is immature and, as a result, it is very thin, soft and gel-like. This young white flesh is a nutritious, easily digestible food for babies, young children and people recovering from surgery or other health issues. It may also be used in blended smoothies, puddings and other baked desserts, but is not thick or firm enough to grate or chop.
Nutrients in 80 g Dried Coconut
24 g saturated fat, 7 g fibre, 16 mg sodium, 5 g sugars, 3 g protein, iron, vitamins B1, B2, B3, B6, C and E, folic acid, calcium, potassium, copper, manganese, selenium, phosphorus, zinc
Forms Available
• Fresh whole coconut in the husk is available in some specialty stores and online.
• Fresh whole coconut husked but with the hard, brown shell intact is available in many specialty stores, supermarkets and online.
• Fresh flaked or shredded coconut is only widely available where coconuts grow. Grated fresh coconut is often frozen and transported to other non-tropical places.
Selection and Storage
• Select whole coconuts (in the husk or husked and in the shell) that are heavy for their size. Unlike young green coconuts, you should be able to hear the water slosh around the inside of a mature coconut when shaken. Coconuts that have no water inside are old and dry and should be avoided. Avoid whole coconuts with cracked husks or wet/mouldy “eyes.”
• Fresh coconuts will keep for up to 4 weeks, but there is no way of telling exactly how long a coconut has been stored up to the point of purchase, so a good rule of thumb is to shake and test for water (see above) and use fresh coconut from a store within 3 days of purchasing it.
• Once a coconut has been cracked and the fresh meat removed, the whole pieces of meat will keep in an airtight container in the refrigerator for up to 5 days. Chopped or shredded fresh coconut will keep for up to 2 days. Fresh coconut may be frozen for up to 3 months if sealed in an airtight container.
• Fresh whole coconuts are available in specialty stores year-round from Florida, Honduras, the Dominican Republic and Puerto Rico, peaking from September through April.
Cooking with Fresh Coconut
• For cooking, fresh coconut meat is either sliced into very thin, long strips or, more commonly, shredded, grated, chipped or chopped. Use a cheese grater for thin, wide shards; a micro-grater for thin, short pieces; or a food processor or electric chopper for either large or small pieces or to produce a coconut powder.
• Use fresh sliced or shredded coconut meat, which is naturally sweet, in a wide variety of recipes, such as appetizers, soups, stews, vegetable dishes, main dishes, salads, marinades, sauces, beverages and desserts.
• Chop or dice fresh coconut for a snack or shred it to use as a garnish for both sweet and savoury dishes.
How to Extract Fresh Coconut from the Shell
1. Using an ice pick or a sharp knife, pierce one or two of the eyes found at the base of the hard, brown shell. Tip the coconut over and drain the water into a bowl or jug. Enjoy immediately as a beverage or transfer to an airtight container and refrigerate for up to 1 day. (See list of uses on page 8.)
2. Freeze the whole coconut for an hour or bake in a preheated 350°F oven for 20 to 30 minutes. (Freezing or heating the coconut causes the paper-thin, brown skin on the inside of the meat to shrink away from the hard seed shell, making is easier to peel the meat.)
3. If using the oven method, set the coconut aside to cool.
4. Wrap the coconut in a dishtowel and, using the flat edge of a hammer, tap all over to crack the shell open. Using a metal spatula or blunt-tipped knife, pry the meat from the inside of the broken shell pieces.
Caution
There have been cases of recall of freshly grated coconut due to bacterial contamination.
Forms Available
• Sweetened or unsweetened coconut: Ground, desiccated (also called “fine”), fine macaroon, grated, shredded, flaked, chipped, diced or toasted—various forms are widely available in grocery stores and online.
• Creamed coconut: Dried unsweetened coconut is ground to a semi-solid paste and pressed into a block. Depending on the brand, it may be smooth or somewhat gritty. It imparts a more concentrated coconut flavour than dried coconut in any other form. Don’t confuse creamed coconut (sometimes called cream of coconut) with coconut cream (see page 20) or with powdered coconut milk or cream. Creamed coconut is packaged in a box and usually found in the baking ingredients section of the supermarket.
1. Large flakes
2. Diced
3. Dessicated or fine
4. Shredded
5. Grated
6. Toasted
Selection and Storage of Dried Coconut
• Dry your own coconut using a dehydrator (follow the manufacturer’s instructions) or source naturally dried unsweetened organic coconut for use in most of the recipes in this book. Most whole food or health food stores carry high-quality dried coconut.
• Avoid dried coconut that has added preservatives.
• Dried coconut will keep for up to 3 months if kept in an airtight container stored in a cupboard (because the oil is shelf-stable).
Cooking with Dried Coconut
• Use naturally dried shredded coconut as you would fresh coconut in a wide variety of appetizers, soups, stews, vegetable or curry dishes, main dishes, salads, marinades, sauces, beverages and desserts.
• Unsweetened coconut, which is mildly sweet, is best in savoury recipes for curries, chutneys, soups, stews, tagines and other meat dishes.
• Sweetened dried coconut lends a light texture to baked goods due to its higher moisture content from the added syrup.
Health Notes
Dried coconut may be soaked in sugar solutions or corn syrup to sweeten it, and nitrites or sulphites are sometimes used as preservatives. Always check the label.
Selection and Storage of Creamed Coconut
• Look for organic unsweetened creamed coconut.
• Store at room temperature. Creamed coconut will keep for a year or more if unopened. Store opened creamed coconut in an airtight container in the refrigerator for 1 year or longer.
Cooking with Creamed Coconut
• Use to make an easy coconut cooking liquid: Mix 2 tablespoons creamed coconut with 1 cup coconut water or plain water. Add the mixture to soups, stews, sauces, dips or any recipe that calls for vegetable broth or coconut milk.
• Stir 1 tablespoon into smoothies, curries, stews, gravy, soups, dips and sauces.
• Use in icing and as a filling for cakes, breads, muffins, cookies and chocolates to impart a coconut flavour.
• Use to make coconut ice, yogurt and ice cream.
Health Note
Sometimes sugar and other additives are added to creamed coconut. Always check the label.
Coconut oil is the essential constituent in both coconut water and coconut meat that gives them their healing properties. Until recently, coconut oil, which is a saturated fat (solid at room temperature), was considered a poor dietary choice. We now know that coconut oil is an extremely important and healthy fat to include in our daily diets. Do not confuse saturated coconut oil, which is composed of short- and medium-chain fatty acids extracted from a plant source, with saturated fats from hydrogenated oils or animal sources, which cause long-term damage to the body.
Our bodies actually need high-quality polyunsaturated and saturated fats that are high in short- or medium-chain fatty acids to keep our serum cholesterol low. The problem with mono- or polyunsaturated oils such as olive or canola oil is that they are unstable and susceptible to oxidation and free radical formation unless they are unrefined, cold-pressed, stored properly (in transportation, at the store and in the kitchen) and used for raw or low-heat recipes. Coconut oil is so high in lauric acid that it is incredibly stable and it does not oxidize or break down during transportation, storage or at moderately high cooking temperatures. Research by nutritionist and biochemist Mary G. Enig, Ph.D., suggests that lauric acid and other complex ingredients in coconut oil actually reduce LDL (bad) cholesterol and improve HDL (good) cholesterol.
Methods of Processing
Two things determine the ultimate nutrient level of any oil: the quality of the plant source and the method of extracting the oil from it. Coconuts are a sustainable crop, and they do not need fertilizers or chemicals to grow. The “organic” designation for coconut products is more important when it is used to describe the way that the coconuts are processed (if chemicals have been used to separate the oils from the solids, the resulting product—either copra or the oils—is not organic). Unfortunately at the present time, “organic” only refers to growing methods, not the oil production process.
“Virgin” is the term used to describe oils that have been pressed in a machine that is cold—they are the first oils to be produced before the press heats up. Virgin oils may be expeller pressed and then further processed either by heating or fermenting to separate the water out, so it pays to research a brand before buying.
Oil that is extracted from copra may be purified (refined, bleached and deodorized) using high heat, and sometimes sodium hydroxide (lye) is added to prolong shelf life. These lower-quality (and usually lower-priced) refined coconut oils are, therefore, devoid of most, if not all, health benefits.
On the other hand, oil that is extracted from fresh coconuts by mechanical or expeller pressing or by centrifuge does not require chemical refining (bleaching or deodorizing). If heat has not been used, these methods do not alter the natural components of the oil in any way and they retain all of the health benefits (see pages 17 to 18).
The centrifuge method of separating the oil from the water (the healthiest because no heat is used) is a two-step process. First, fresh grated meat is pressed to produce coconut milk. The milk is then spun to separate the water and solid matter from the oil. No heat, chemicals or deodorizers are used in this process, and it is often referred to as “extra-virgin.”
Extra-virgin or virgin raw unrefined oil from fresh organic coconuts is the very best you can buy. (It is comparable in price to other high-quality organic virgin raw oils.) It retains the fatty acids, nutrients and phytonutrients and delivers the health benefits you want. It is stable (won’t break down by oxidation) at room temperature and is safe to use in cooking at moderate temperatures (350°F). Because it is stable, you don’t have to worry about how it was transported or stored.
Primary Use
Coconut oil is primarily used in cooking, but it is also an ingredient in skin and hair products.
When any oil is broken down by heat or chemicals or when it has oxidized (the oxygen molecules have been ravaged by free radicals), its health-giving fatty acids are transformed into trans fatty acids, a completely different and heart-damaging substance. This process is known as hydrogenation: the structure of the oil is altered from a polyunsaturated form to a saturated one by the addition of hydrogen. Hydrogenation is used to make polyunsaturated fats solid at room temperature and to stabilize them. Because they are carcinogenic and can cause heart disease and other major problems, all hydrogenated fats, including coconut oil, that have undergone this process should be eliminated from your diet.
Health Benefits of Organic Virgin Raw Coconut Oil
• Helps you lose weight—its medium-chain fatty acids help regulate thyroid function, balance blood sugar levels, increase energy and stimulate metabolism, all of which encourage weight loss.
• Lowers cholesterol—almost half (49%) of the fatty acids in coconut oil are lauric acid (converted to monolaurin in the body), which helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
• Reduces your risk of heart disease—medium-chain fatty acids are rapidly absorbed almost directly into the liver and are converted into energy instead of being stored either in adipose (fat) tissues or deposited in the arteries (as are the long-chain fatty acids in animal fats).
• Stable at room and moderate cooking temperatures—it won’t oxidize and form dangerous free radicals (as do unsaturated fats).
• Suitable for those with diabetes—the medium-chain fatty acids in coconut oil do not raise blood sugar levels and they keep levels even by providing a steady source of energy without stimulating the release of insulin. Steady blood sugar levels help prevent hypoglycemia, a precursor to type 2 diabetes.
• Supports your liver—the liver is the clearing house for the body’s toxins, hormones, bile and other substances. Coconut oil’s antimicrobial fatty acids cleanse the liver and help protect it from damage from free radicals.
• Boosts your daily energy—the medium-chain fatty acids pass directly to the liver, where they are burned for energy; 2 teaspoons of coconut oil a day will supply you with steady energy.
• Improves nutrient absorption—studies have shown that coconut oil enhances the body’s ability to absorb vitamins, minerals, antioxidants and other phytonutrients from food, especially fats and fat-soluble vitamins. These studies suggest that food cooked in coconut oil will help transport nutrients from the food through the stomach lining into the bloodstream. Consuming coconut oil on its own or in food helps prevent vitamin and mineral deficiencies.
• Improves digestion—because medium-chain fatty acids in coconut oil are smaller than the long-chain fats found in other oils and animal fat, they require less energy and fewer enzymes to break down for digestion. This puts less strain on all the digestive organs, especially the pancreas and gall bladder.
• Decreases inflammation—inflammation is a major factor contributing to the development of disease. According to a study from the Institute of Human Nutrition at the University of Southampton, UK, coconut oil may be useful in the treatment of both acute and chronic inflammation and inflammatory diseases, including heart disease.
• Improves your immune system—organic virgin raw coconut oil is high in lauric, capric and caprylic acids. These fatty acids are antimicrobial, antifungal and antiviral, meaning they combat the minute organisms that cause disease. Lauric and capric acids in coconut oil help treat intestinal yeast infections such as candidiasis. Lauric acid is converted in the body to monolaurin, which has been shown to inactivate or protect against viruses such as HIV, measles, herpes simplex virus, flu and rubella.
• Helps prevent breast, colon and other cancers—coconut oil helps to keep the blood void of free radical damage, which contributes to degenerative diseases such as heart disease and cancer. Oxidation occurs when hydrogenated oils (shortening and margarine) or animal fats (which are long-chain fatty acids) are consumed, so eating coconut oil not only offers protection against free radicals, it replaces other unhealthy fats.
• Improves Crohn’s disease, irritable bowel syndrome, ulcerative colitis, gall bladder disorders, pancreatic disorders and other digestive disorders—the antiviral, antimicrobial and antibacterial constituents in coconut oil play a role in neutralizing bacterial infection, and the anti-inflammatory properties soothe inflammation in the digestive tract.
• Helps prevent osteoporosis and supports the development of strong bones and teeth—the antioxidants found in coconut oil protect the bones from destruction by oxidizing free radicals.
• Moisturizes, heals and protects the skin—it absorbs quickly into the skin, does not feel greasy or sticky, and has been found to diminish and prevent wrinkles, moisturize and alleviate minor burns, rashes and insect bites.
• Conditions your hair and helps control dandruff—using coconut oil either before or after shampooing your hair can leave it soft, shiny and full.
Caution
Because the medium-chain fatty acids in coconut oil require few or no enzymes to break them down in the intestines, coconut oil can cause mild forms of diarrhea in some people. It is wise to start with small amounts when cooking with or taking coconut oil as a supplement for the first time.
Nutrients in 100 g Coconut Oil
86 g saturated fat (short- and medium-chain saturated fatty acids including lauric acid), 1.8 g polyunsaturated fat, 6 g monounsaturated fat
Forms Available
Coconut oil is available in pint or quart glass jars or in larger quantities in plastic tubs.
Selection and Storage
• Use only certified organic, unrefined or raw coconut oil. If you can determine the method of extraction, choose the oil that has been cold-press expelled and centrifuged to remove the water.
• Two indicators of good-quality coconut oil are a higher price and a pleasing coconut scent. It is expensive to extract the oil in a way that is healthy. Oils that have been refined, bleached and deodorized do not carry the distinctive smell of coconut and do not contain the healing properties of organic virgin raw coconut oil.
• Store coconut oil in a cool cupboard and it will keep for up to 3 years. Its stability makes coconut oil resistant to oxidation and rancidity. For convenience, transfer 1 to 2 cups from the original container to a glass container with a tight-fitting lid and place it close to the stove. This will ensure that you have a constant supply of softened coconut oil at hand for cooking.
Cooking with Coconut Oil
• In addition to its many health benefits, virgin raw coconut oil is heat stable at moderate temperatures—its smoke point is 350°F, the highest of any unrefined vegetable fat. This makes it the perfect choice for almost all cooking methods, including stir-frying, baking, roasting and pan-frying. Most other oils, including olive oil, are not stable at moderate temperatures, especially when used to fry food, and they can break down into highly carcinogenic trans fatty acids.
• Keep the health benefits of coconut oil by cooking over medium to low temperatures on the stovetop and limiting oven temperature to 350°.
• Coconut oil is a healthy all-purpose oil—replace the cooking oils you currently use with high-quality organic virgin raw coconut oil. Keep a small amount of high-quality organic virgin raw polyunsaturated oil, such as walnut, olive or sunflower oil, for use in salad dressings or other raw dishes when you want an oil that imparts a different flavour and one that won’t firm up at cooler temperatures. Always store polyunsaturated oils in the refrigerator.
• Coconut oil is solid at room temperature but easily melts to oil at 76°F.
• Use as a butter replacement: Drizzle on vegetables or spread over bread (or whip half butter and half softened coconut oil).
• Stir 1 tablespoon into hot or warm drinks such as cocoa, tea, coffee, chai and cider.
• Add 1 tablespoon to smoothies.
• Stir 1 teaspoon into cooked rice, amaranth, quinoa, oatmeal and other grains.
• Use to grease pans for baking.
How to Soften Solidified Coconut Oil
Bring a small saucepan of water (2 to 3 inches) to boil over high heat. Remove the lid from the jar of coconut oil and stand the jar in the water. Within a few seconds, the oil will be soft enough to measure. Recipes typically call for two types of coconut oil: softened and melted.
Softened coconut oil—The oil has softened to a consistency that is similar to butter at room temperature. You can scoop softened coconut oil with a spoon.
Melted coconut oil—The oil has melted to a clear liquid similar to corn oil or olive oil. You can pour melted coconut oil into a liquid measuring cup or spoon.
Do not heat coconut oil above 350°F or past its smoke point—excessive heat will cause it to break down into oxidizing trans fatty acids and destroy its health benefits.
Coconut milk and coconut cream are both white, creamy liquids with a nutty-coconut flavour. You can make them at home by mixing water with fresh or dried coconut meat and then squeezing it to extract the thick, rich milk or cream (see pages 22 to 23). Coconut cream is the result of the first pressing—it is thicker, with more oil and solids and less water. As more water is added to extract solids from the meat, the product gets thinner—this is coconut milk.
Commercially produced milk and cream are pressed from copra, but gums are added for extra thickness and texture. Some also have added preservatives; check the labels.
If commercially canned coconut milk is refrigerated or if it has not been disturbed for some time, the lighter, fat-rich cream floats to the top, especially in brands that do not use emulsifiers or thickeners. If you have a use for the cream, scoop it out of the can before using the milk in recipes; if not, shake the can before opening and the fat will be distributed evenly into the milk.
Primary Use of Coconut Milk and Coconut Cream
Coconut milk and cream are primarily used in cooking.
Health Benefits of Coconut Milk and Coconut Cream
Drinking—or cooking with—coconut milk and cream will deliver the benefits of coconut oil to the extent that it is in the product. Because coconut cream is usually higher in oils, it will be slightly more beneficial than coconut milk. “Lite” or fat-reduced coconut milk will be significantly lower in the health-giving oil.
Caution
Canned coconut milk and cream may contain bisphenol A. They may also be sweetened and contain added guar gum, xanthan gum, sodium carboxymethyl cellulose, polysorbate 60 and sulphites.
Do not confuse the coconut beverage sold in Tetra Paks with coconut milk. It is sweetened with cane juice and some brands have most or all of the following added: inulin, carrageenan, gellan gum, sea salt, xanthan gum and guar gum. In addition, there is little coconut oil in these products (about 5 g of saturated fat per cup). As with all liquids packaged in Tetra Paks, the contents have been heated to a high temperature to kill micro-organisms, thus destroying any of the natural benefits in the coconut oil.
Forms Available
• Canned coconut milk and cream are widely available. Choose organic coconut milk and coconut cream—they offer the best-quality fat and creamier liquids.
• The coconut milk beverage available in a Tetra Pak contains 5 g of saturated fat per cup, is sweetened with cane juice and may contain inulin, carrageenan, gellan gum, sea salt, xanthan gum and guar gum. Because of the additives and lower fat, I do not recommend using this product in cooking.
• Avoid “lite” coconut milk—it has had roughly 60% of the nourishing coconut oil removed.
Selection and Storage
• Making your own coconut milk and cream ensures they will be organic (if an organic coconut is used) and free of gums and chemical additives. If you must use canned coconut milk, look for organic products packaged in BPA-free cans and always check the label for unwanted ingredients.
• Cans and Tetra Paks may be stored in a cupboard until ready to use.
• Refrigerate freshly made coconut milk and cream—and the milk or cream from opened cans and cartons—in an airtight container for up to 3 days.
• Fresh coconut milk and cream may be frozen and will keep for up to 3 months in the freezer but may separate. Once thawed, shake the container to distribute the fat evenly into the liquid; use immediately or refrigerate for up to 3 days.
Cooking with Coconut Milk
• Use coconut milk in curry and Thai dishes.
• Use to replace water or vegetable or chicken broth in soup, stew and other moist-heat cooking methods.
• Substitute for dairy milk in smoothies, baked goods, sauces and dips.
• Use in custards and other desserts.
Cooking with Coconut Cream
Coconut cream is thicker than coconut milk and is an excellent replacement for dairy cream in sauces, dips and desserts.
How to Make Coconut Cream and Milk
The first press will yield a thick, rich cream. The second press will produce a thinner milk. Experiment with quantities to determine the perfect consistency for your needs.
To make cream from fresh coconut: For every 3 cups shredded fresh coconut meat, use 2 cups hot water (or scalded dairy milk).
Method A: Line a bowl with cheesecloth, add coconut and pour water over. Let steep for 30 minutes. Gather the cheesecloth up and squeeze the liquid through it, collecting the cream in the bowl. Reserve the coconut solids to make milk.
Method B: In a blender, combine 3 cups shredded coconut and 2 cups hot water. Process for 1 to 2 minutes or until coconut is finely chopped. Line a sieve with cheesecloth and place over a bowl. Pour coconut mixture into sieve and, using the back of a wooden spoon, press out the cream. Reserve the coconut solids to make milk.
Method C: Use a heavy-duty juicer to separate the juice from the pulp. The result is a smaller amount of rich, thick coconut cream. If desired, dilute this with either coconut water or plain water to make coconut milk. Use the pulp in soups, stews and curry dishes or to make face or body scrubs.
To make milk from fresh coconut after making cream: After making coconut cream following any of the methods outlined, you can use the reserved coconut solids to make milk. In a saucepan, combine the reserved coconut with 2 cups of water and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes. Set aside to cool. Transfer the cooled mixture to a blender and blend for 1 minute. Line a sieve with cheesecloth and place over a bowl. Pour coconut mixture into the sieve and, using the back of a wooden spoon, press out the milk.
To make milk without first making cream: For every 2 cups shredded fresh coconut meat, use 4 cups hot water (or scalded milk) and follow directions for methods A or B on facing page.
To make cream from dried coconut: For every 2 cups of shredded dried coconut meat, use 1 cup hot water (or scalded milk).
Method A: Line a bowl with cheesecloth, add coconut and pour water over. Let steep for at least 30 minutes or up to 4 hours. Gather the cheesecloth up and squeeze the liquid through it, collecting the cream in the bowl. Reserve the coconut solids to make milk.
Method B: In a blender, combine coconut and water. Process for 1 to 2 minutes or until finely chopped. Line a sieve with cheesecloth and place over a bowl. Pour coconut mixture into sieve and, using the back of a spoon, press out the cream. Reserve the coconut solids to make milk.
To make milk from dried coconut: After making coconut cream following any of the methods outlined, you can use the reserved coconut solids to make milk. Follow the directions for making milk from fresh coconut (on facing page).
To make milk without first making cream: For every 2 cups shredded dried coconut meat, use 2 cups hot water (or scalded milk) and follow directions for methods A or B at left.
To make milk from creamed coconut: In a blender, combine 2 parts water and 1 part creamed coconut and blend until coconut is evenly dispersed in the water. Use as is (with gritty coconut). If you prefer a smoother milk, line a bowl with cheesecloth and pour the blended mixture into it. Gather the cheesecloth up and squeeze the liquid through it, collecting the milk in the bowl. Discard the fine coconut grounds.
Notes
• For a thicker cream, refrigerate freshly made (or canned) cream and then skim the soft, thick, fatty layer that rises to the top (if canned, flip the can upside down, open and scoop the solids out). Use the remaining liquid as milk.
• Use fresh coconut milk or cream immediately or refrigerate in an airtight container for up to 3 days.
• Instead of discarding the coconut that has been used to make coconut milk or cream, freeze it and use it in curries, soups and stews or to make face and body scrubs (see Chapter 9).
Coconut flour is dried, defatted and finely ground unbleached coconut meat. It does not require the addition of preservatives, so check the label to make sure the brand you buy is pure coconut flour. Coconut flour is suitable for use in recipes calling for flour and yet it is gluten-free. Like the oil, it is very stable and should retain its nutrient profile for the time you will be storing it.
Primary Use
Coconut flour is primarily used in cooking.
Health Benefits
• High in fibre (higher than any other flour)—2 tablespoons of coconut flour delivers 5 g of fibre, which helps prevent constipation, absorbs toxins and helps manage diabetes and prevent degenerative diseases such as heart disease and cancer.
• Low in digestible carbohydrates (glucose)—2 tablespoons of coconut flour contains 8 g of carbohydrates (less than most fruit and vegetables).
• Gluten-free.
Caution
Some brands contain sulphites (carcinogenic additives). Always check the label.
Nutrients in 1/4 Cup of Coconut Flour
10 g (40% DV) fibre, 4 g fat, 60 mg sodium, 16 g carbohydrates, 4 g protein, iron (4% DV)
Forms Available
Coconut flour is available fine or coarse, both labelled as flour. It is available in some supermarkets and most bulk, whole food and health food stores.
Selection and Storage
• As with coconut oil, the quality of coconut flour depends on the quality of the coconuts and the method used to mill them. Look for organic, unbleached, raw unsweetened coconut flour.
• Unopened, coconut flour is shelf-stable for up to 1 year stored at room temperature and for up to 2 years if refrigerated or frozen. Reseal and refrigerate or freeze after opening.
Cooking with Coconut Flour
• Finely milled from dried coconut meat, coconut flour has a wheat-like consistency that makes it suitable for use along with wheat or other kinds of flour in recipes calling for flour. Because it is gluten-free, it’s great to add to gluten-free flour for those who suffer wheat allergies or who are following a gluten-free diet. Like the oil, it is very stable and should retain its nutrient profile during storage.
• Its light coconut flavour blends well with wheat or other types of flour in savoury baked goods.
• Coconut flour can replace up to 20% of the flour in cakes, cookies, pies and quick breads, but you will need to add an equal amount of liquid to allow for its hygroscopic (water-absorbing) quality. Note that coconut flour will increase the volume due to its high fibre content.
• Add up to 10% coconut flour to yeast breads but add an extra egg or 1/4 cup milk.
• Because it contains fibre, coconut flour works well as a coating for chicken, fish or seafood—use it in place of regular flour or cornmeal.
• Coconut flour does not have the thickening power of gluten (as does wheat flour), but you can use coconut flour to thicken sauces, gravy and curry dishes because the fibre swells as it absorbs liquid from the mixture. Sauces are slightly gritty and not as smooth as those made with wheat flour.
• Baked goods made with coconut flour are more crumbly than those made with wheat flour.
Trees and plants produce a sticky fluid called sap that is transported from the roots toward the leaves (or from where carbohydrates are produced to where they are stored). In addition to the food products derived from the coconut seed, the tree’s naturally occurring sap is processed into healthy cooking ingredients. Coconut sugar crystals and nectar are derived entirely from the raw sap, called tuba, which is collected from coconut flowers or the stem that feeds the flowers and fruit (coconuts) of the coconut tree.
Fresh coconut sap (directly out of the tree) consists of 0.5% glucose, 1.5% fructose, 16% sucrose and water. It also contains the following nutrients: 17 amino acids, vitamin C, broad-spectrum B vitamins and trace minerals.
Health Benefits
• Coconut sap is low on the glycemic index—the presence of fibre and inulin are the key factors that maintain the glycemic index at an average of 35 in the crystals and nectar.
• Raw sugar crystals and nectar are rich in enzymes, the nutrients that help the body with various digestive functions.
• The fructose in raw coconut nectar is not processed through the liver, unlike corn and agave syrups, where the fructose can be as high as 90% and is converted into lipids as a by-product.
Having no coconut aroma or flavour, coconut sugar crystals are tiny beads with a texture that is drier than brown sugar and have the pleasing flavour of caramel and molasses.
Primary Use
Coconut sugar crystals are primarily used in cooking.
Nutrients in 1 Tablespoon Coconut Sugar Crystals
7 g carbohydrates (sugars: 8% to 10% glucose, 10% to 12% fructose and nearly 74% sucrose), 10 mg sodium, and a proportion of the 17 amino acids, vitamin C, broad-spectrum B vitamins and trace minerals from the sap
Forms Available
Coconut sugar crystals are only available in a dry, dark brown crystal form. You can find them in some supermarkets and many specialty, bulk, health and whole food stores.
• Look for organic, unrefined, unbleached coconut sugar crystals.
• Store in an airtight container at room temperature for up to 6 months.
Cooking with Coconut Sugar Crystals
• You can substitute coconut sugar crystals for granulated white or brown sugar in recipes.
• Coconut sugar crystals can’t be caramelized like granulated white sugar because they burn at a much lower temperature than refined cane sugar. (Caramelizing requires a temperature from 320°F to 356°F, which is too high for coconut sugar crystals.)
Thick and rich, coconut nectar is a dark brown, tartly sweet syrup with heavy malt and molasses overtones.
Primary Use
Nectar is primarily used in cooking.
Nutrients in 1 Tablespoon Coconut Nectar
13 g carbohydrates (same sugar ratio as crystals), 20 mg sodium, and a proportion of the 17 amino acids, vitamin C, broad-spectrum B vitamins and trace minerals from the sap
Forms Available
Coconut nectar is available in 12-oz (375 mL) or smaller bottles or plastic vacuum packs. You can find it in some supermarkets and many specialty, health and whole food stores.
Selection and Storage
• Opt for organic, unrefined, unbleached coconut nectar.
• Store in original airtight container (or transfer to an airtight container) at room temperature.
• Coconut nectar will keep for several years if moisture does not penetrate the container.
Cooking with Coconut Nectar
• You can substitute an equal amount of coconut nectar for other liquid sweeteners, such as honey or maple syrup, in all recipes.
• Use to sweeten beverages and teas.
• Drizzle over cereal and fruit.
Robust, with no coconut aroma or flavour, coconut vinegar is the fermented sap (known as tuba) taken from the stem that feeds the coconut flower and fruit (coconut). As coconut vinegar ages, the taste becomes sharper, and it turns from cloudy white to light yellow to a clear light brown. Sediments and vinegar “mother” will settle on the bottom of the bottle as the vinegar ages, but these do not interfere with its quality or use; simply shake the bottle before measuring into recipes.
Coconut vinegar is primarily used in cooking.
Health Benefits
Raw coconut vinegar is a live food product that delivers the enzymes, amino acids and trace minerals found in the sap.
Nutrients in 1 Tablespoon Coconut Vinegar
5% sodium and a very small proportion of the 17 amino acids, vitamin C, broad-spectrum B vitamins and trace minerals from the sap
Forms Available
Coconut vinegar is usually sold in 12-oz (375 mL) bottles or smaller. You can find it at some specialty or food stores and many whole food and health food stores.
Selection and Storage
• Unfiltered and unheated (raw) coconut vinegar is preferred over pasteurized, which kills all live enzymes.
• Store at room temperature.
• Will keep for a year or longer.
Cooking with Coconut Vinegar
• Substitute for apple cider vinegar in recipes. Use in dressings, marinades, sauces, dips and other sweet-sour recipes that call for vinegar.
• For a refreshing drink, combine 1 to 3 tablespoons of coconut vinegar with 1-1/2 cups warm water and coconut nectar or honey to taste. Chill and add ice if desired.
Amino acids are the building blocks of protein, which are the nutrients needed by the body to build and maintain organs and tissues. Coconut liquid aminos are available as a seasoning sauce made from the fresh sap of the coconut tree, sometimes with a little added mineral-rich sea salt. They are fermented for approximately 8 weeks and aged.
Primary Use
Aminos are primarily used as a flavouring or seasoning in cooking.
Health Benefits
• Raw aminos deliver beneficial enzymes and bacteria that are alive and viable.
• The aging/fermentation process creates naturally occurring beneficial probiotics.
• They contain approximately 65% less sodium than other non-coconut brands of soy-based aminos.
Nutrients in 1 Teaspoon Coconut Aminos
5% sodium and a very small proportion of the 17 amino acids, vitamin C, broad-spectrum B vitamins and trace minerals from the sap
Health Note
While no sulphites are added to most raw coconut aminos, sulphites are a naturally occurring compound (found on grapes, onion, garlic and other plants) that nature uses to prevent microbial growth. As aminos go through a natural aging process, naturally occurring sulphites are more likely to exist in them, but in trace amounts. This is true of most aged products, such as soy and tamari sauce.
Forms Available
Coconut aminos are usually sold in 8-oz (250 mL) bottles or smaller. You can find aminos in health and whole food stores and online.
Selection and Storage
• Look for raw coconut aminos, which means that beneficial enzymes and bacteria remain alive and viable.
• Store at room temperature. Will keep indefinitely.
• Because raw aminos are a live, aged product, you may come across some bottles that are more effervescent than others due to continued fermentation within the bottle from the natural yeast. If this happens, pressure builds up inside the bottle and, when opened, it can fizz over. To prevent this, place aminos in the refrigerator to settle the contents prior to opening for the first time. You do not need to store opened aminos in the refrigerator.
Cooking with Coconut Aminos
• Coconut aminos are used to add saltiness and flavour to a wide range of recipes. The clear brown liquid has no coconut flavour or aroma and is similar in taste to soy or tamari sauce.
• Substitute for soy or tamari sauce or for other soy aminos.
• Serve with rice or sushi or use in stir-fry dishes, casseroles and other recipes, especially Asian dishes.
• Use in drinks, sauces, marinades, dips, dressings and soups.