Coconuts … More Than a Decadent Treat

In Indonesia there is a saying that there are as many uses for coconut as there are days in the year. In India, an ancient teaching is that “the person who plants a coconut tree plants clothing, food and drink, containers, building material for the current generation and a heritage for future generations.”

Coconut wood is used to make furniture. Coconut fibers from the leaves and the trunk can be used to make rope or twine, baskets, brushes, rugs and fabric. Coconut shells can be used as bowls, plates, ladles and food storage containers and for cooking and heating fuel. Coconut sap, from the trunk, can be fermented into an alcoholic beverage. Coconut oil is used to make soap, shampoo, detergent, hand lotion, is an ingredient in nondairy milk substitutes, a cooking liquid and a component of candy and baked goods. Coconut pulp, water or juice and coconut milk are versatile cooking ingredients.

While traveling in Sri Lanka we saw patients in a field hospital given fresh coconut water (the fluid found inside the coconut) directly from the shell, as this was considered a safe and sanitary source of fluid. In southern Thailand, coconut juice and pulp were used in cooking, with the shells used to fuel the cook stove. In India, we purchased a whole, fresh, iced coconut from a street vendor for about a nickel (we were advised that this was a tasty and safe alternative to tap water) and in the West Indies, street vendors sold coconut pulp sautéed in palm oil and sprinkled with cane sugar (you might need a note from your cardiologist for this treat!).

If you’re considering adding a coconut palm to your landscaping, leave lots of air space, as coconut palms can grow as high as 100 feet. Once they get going, which is about 5-7 years, a coconut palm will yield 5-6 coconut bunches annually, with about a dozen coconuts per bunch (get the mai tai glasses ready).

A coconut is not a nut, it is a fruit, like apricots or olives. The coconut fruit consists of many layers. There are outer hard and thin husks, for protection, coconut pulp lining the shell and coconut water (also called coconut juice) contained inside. The older the coconut, the thicker the coconut water; very mature coconuts have an almost custard-like water. Coconut milk does not “occur” in the coconut, but is man-made by mashing coconut pulp; more about that later. Coconuts are harvested at different times of maturity. The younger the coconut, the softer, but less sweet, the pulp and the more plentiful the water. Young coconut is used more in savory dishes, such as curries and pilafs and older coconut in sweet dishes.

Coconut milk is not the thin stuff found when sipping on a coconut; that’s coconut water. And it’s not the really thick and gooey stuff used to make tropical drinks, that’s cream of coconut, made by adding lots and lots of sugar to coconut milk and boiling it. Coconut milk is a combination of coconut pulp and water, cooked to a desired consistency.

Most markets carry coconut milk; select the unsweetened variety, as it has more uses. If you would like to create your own coconut milk, combined unsweetened coconut flakes (or dried fresh, grated coconut) with equal amounts of boiling water in a blender (be careful!). Puree, let sit for a minute and strain, pressing to get all the liquid. Your coconut milk is ready to use.

If you want to get some of the fat out, an alternate way to prepare coconut milk is to simmer coconut pulp or coconut flakes with water over a low flame for about 30 minutes. Strain and let stand; a layer of “cream” will develop. You can skim this off and discard or save for those people who have a note from their cardiologist! Coconut cream is wonderful used in baked dishes instead of soy milk of pureed tofu, add to coffee or used as a topping on hot or cold cereal.

If you want to store coconut milk, it must be refrigerated, as it is perishable and can support bacterial growth if left too long at warm temperatures. Coconut milk should last about 3 days in the refrigerator. if it separates, just shake or stir to mix. Coconut milk does not freeze well, so plan your amounts carefully.

You can make your coconut milk it thicker or thinner depending on your preference- just add more or less water. If using for sauces or curries, you might want thicker milk. For use in smoothies or as a beverage ingredient, you might want thinner milk.

For cooking, coconut milk is a versatile ingredient, offering creaminess without dairy. Coconut milk is the backbone of “creamy:” dishes without the cream and is used in sweet and savory dishes. It is heated as a fast dessert sauce in Vietnamese cuisine, used as a basis for Puerto Rican “tembleque,” or coconut pudding, in Caribbean rice and bean soups and stews and to finish curries in Thailand and India.

Coconut milk can be a thickener, used instead of heavy cream, used as a substitute for water in both stews and puddings, used to deglaze a pan, cooking liquid for veggies (try corn) or for noodles. It can be frozen with a small amount of sweetener to make a sorbet.

As far as fat is concerned, there is no such thing as a lean coconut product, except for coconut water, which has very little fat. Keep in mind that thirty percent of daily calories can come from fat in the diet of a healthy person. Coconut can be a portion of those calories. Coconut juice has the lowest amount of fat calories, about 2 grams of fat in 8 ounces. Coconut milk is in the middle with about 40 grams in 8 ounces of liquid. Coconut meat and cream of coconut are the winners for high fat calories with about 50 grams of fat per 8 ounces of fluid.

On the positive side, coconut has a small amount of folic acid, a moderate amount of potassium, phosphorus and magnesium; raw coconut has about 5 grams of dietary fiber per 1-ounce serving. If fat calories concern you, cut coconut milk with water or vegetable broth. There is no getting around that coconut of any type is high in saturated fat and calories.          

If going for fresh coconut, there is young coconut, brown coconut and coquito nuts, depending on the time of year. Select a coconut that “sloshes” when it is shaken and has firm, dry eyes. An untapped coconut can be stored in a cool, dark, dry place for up to three months. Young coconut (often with a white husk) can be used for its coconut juice and for its slightly sweet pulp. Drink the juice as is or add to other fruit juices, such as mango nectar, pineapple or orange juice. Use the pulp as an addition to rice or grains (coconut- raisin couscous- yum!) grated into veggies, such as carrots or green beans, chopped into hot or cold cereal or shredded into muffins and quick breads (how about coconut-carrot-pineapple bread?).

More mature coconuts have sweeter juice and pulp, so adjust your seasoning accordingly. Coquito nuts (if you can’t find them, you can surf www.friedas.com, a specialty produce house based in Los Alamitos, CA) are baby coconuts, cultivated largely from Chilean palm trees. Coquitos are only the size of a large marble and look like smooth-skinned brown coconuts. You can eat the whole thing for a luxurious snack.

 Allergy alert: most canned coconut is preserved with potassium metabisulfite (a sulfite, like stuff used for dried fruit). Some people are allergic to sulfite. The only other ingredients should be coconut and water.

Quick tip: canned coconut milk heated with a few Tablespoons of Thai or Indian curry paste makes a “hot” soup, or simmered with veggies and served over rice.

Questions or ideas for topics? Please contact Nancy at foodprof2@gmail.com.