Added flavors like spices, berries and tropical fruits can make green smoothies taste divine.
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With its super rich and velvety texture, coconut milk is often considered as a fattening, ‘artery clogging’ villain that should be avoided at all costs. But the truth is that real coconut milk is (amazingly delicious) and jam-packed with health benefits. If you’re not convinced, check out this article to learn about how coconut milk can benefit your health and the best ways to use it. You’ll also discover how to save money by making it at home and instances when this delightful liquid may be more of a foe.
Naturally dairy free, coconuts do not contain any milk in the sense that we normally think of it. In fact, coconut milk is traditionally made by prying the coconut meat from the husk, grating and pressing the coconut flesh before mixing it with water.
There are various grades of coconut milk:
Note: To reap all the health benefits of coconut milk, never use thin coconut milk (which is tasteless anyway).
According to the USDA National Nutrient database, a quarter cup (60g) of raw, unsweetened, full-fat coconut milk expressed from grated milk and water contains:
About 60% of coconut fat is made up of medium chain triglycerides (MCTs) and most of the impressive health attributes of coconut milk can be traced back to these MCTs. That’s why you want the full-fat version of coconut milk.
You see, MCTs are very different from other types of fats. Unlike longer chain fatty acids, MCTs can be passively absorbed by the body without the need for bile salts. When you consume a food that contains MCTs, these MCTs travel directly from the digestive tract to the liver. Once there, the body either immediately uses the MCTs for energy or converts them into ketone bodies instead of storing them as fat.
Did you know that chronic inflammation is often (if not always) the root cause of most chronic diseases?
Sure, you could pop anti-inflammatory pills. But these come with loads of nasty side effects. So, wouldn’t it make sense to eliminate dietary factors that cause the inflammation in the first place? And, in parallel, increase your intake of foods that naturally tone down inflammation?
Well, researchers suggest that the various antioxidants present in the fats of the coconut may help lower inflammation. In a lab study, arthritis was induced in rats. These rats were then given some virgin coconut oil. The researchers reported that the antioxidants in the oil helped decrease the production of inflammatory molecules and facilitated healing.
You’re probably thinking ‘What? A high-fat food can help the body burn fat?’
Yes. In fact, in a 12-week study, researchers gave women 30ml of either soybean oil or coconut oil. Both groups were instructed to eat less and walk for 50 minutes per day. At the end of the study, both groups had lost weight. However, the participants given coconut milk had lost visceral fat (fat around their organs). That’s the type of fat that increases the risk of chronic diseases. On the other hand, those who consumed soybean oil gained visceral fat!
You see, the fat in coconut milk is not just any type of fat. Research suggests that the MCTs in coconuts can help:
Despite what many people say, coconut milk and oil will not clog your arteries. Nor will it cause you to die from a heart attack. In fact, did you know that countries with the highest intake of coconut oil have the lowest rates of heart disease?
It is true that the saturated fats in the coconut will increase your cholesterol levels. But, that’s not the whole story. As a dietitian, I always tell my patients that high cholesterol levels only become an issue when the following occur together:
And guess what?
Research has found that, although the fats in coconuts are about 40% saturated, consuming coconuts can help:
Many people still believe that ulcers are caused by stomach acid ‘eating away the stomach’s walls’. But that’s a myth. Helicobacter pylori is the unfriendly bacteria that causes ulcers and increases the risks of stomach and intestinal cancers.
People with ulcers are often told to avoid all fatty foods including coconuts. And that’s not necessarily good advice since the major fatty acid present in coconut milk is lauric acid. Studies suggest that lauric acid possesses antimicrobial, antibacterial and antiviral properties.
Scientists explain that MCTs can break down the walls of the Helicobacter pylori bacteria which die when exposed to lauric acid.
Since MCTs can be used easily by the body, they provide a rapid source of energy. Moreover, coconut milk is also a good source of magnesium which is famous for its anti-fatigue properties. One of my patients, a teenage athlete, reported recovering faster after swimming competitions when he fuels up with raw coconut milk and raw honey before events.
Besides helping to reduce inflammation in the digestive tract, MCTs in coconut milk promote:
Plus, coconut milk is a good source of zinc which is known to boost the immune system. And that’s not all, by helping to increase the activity of diamine oxidase, the histamine-clearing enzyme, coconut milk could help offer some relief against histamine intolerance.
Ready to buy yourself a few cans of coconut milk? Wait, before you do, be sure to read the rest of this article.
What could be wrong with a food that has such an impressive nutritional profile?
In a nutshell, it depends on what’s in your coconut milk and your physiology. So, here are a few things to consider before you try coconut milk.
Although very rare, some people may not be able to tolerate coconuts or coconut milk (even the homemade version). This could be because they are reacting to:
Since the 1950s, the chemical BPA has been used in various consumer goods including reusable drink containers and in the lining of most metal cans used for canned foods. In a way, BPA acts like a nasty copycat. It mimics the estrogen (a hormone) in our body and disturbs the delicate hormone balance.
In fact, research suggests that it could:
Unfortunately, BPA exposure is very common – a CDC report found BPA in the urine of 93% of adults. You see, this chemical loves fatty, salty, and acidic foods. That’s why BPA leaches considerably in:
Not necessarily. Have you ever wondered what is replacing the BPA in BPA-free cans and cartons?
Unfortunately, most of the companies I contacted either told me that the linings they used were a trade secret… Or that they would contact me once they’ve heard from their supplier. Good thing I didn’t hold my breath!
It turns out that BPA has a few evil siblings including:
This food additive is derived from the guar bean, also known as the Indian cluster bean that grows in India and Pakistan. Some studies indicate that supplementing with guar gum could improve blood sugar control and reduce insulin requirements in insulin-dependent patients. However, guar gum also causes gastrointestinal side effects like increased bloating and gas. Plus, people with soy allergies can react to this additive.
Food manufacturers usually add cellulose to coconut milk in order to thicken and stabilize it. Sounds good so far. But do you know what cellulose usually refer to?
Well, cellulose gum is obtained from cotton, wood pulp, or saw dust. Some people might tell you that cellulose from celery is no different than cellulose from wood. Yes, I know that cellulose is the insoluble substance that makes up the walls of plant cells. But the issue with cellulose as a food additive is the way it is chemically processed before being used as a thickener.
You see, to make it soluble, the cellulose will be treated with sodium hydroxide. Yes, that’s the very same caustic soda or lye, that is used to make soaps… It is then treated with chloroacetic acid – short-term exposure to this substance can cause:
That’s not all. According to a study published in the journal Inflammatory Bowel Diseases, “[carboxymethyl cellulose] is an ideal suspect to account for the rise of IBD in the 20th century.” The scientists explain that cellulose:
Beware of the other names of cellulose gum:
This salt acts as a preservative and prevents discoloration of the coconut milk. Seems harmless enough… except that there are many people who react to added sulfites.
Extracted from red algae, this thickener and stabilizer is often found in boxed coconut milk. Traditionally, seaweeds that contained carrageenan were used in food manufacturing due to their gelling properties. And that was fine. However, the refined and highly processed carrageenan used nowadays has been linked to:
What are you supposed to use instead? Keep reading to find out.
‘Next, she’ll tell me to produce my own food and make my own butter!’
New patients always have this look on their face when I advise them to skip store-bought coconut milk and make their own instead.
I know, making coconut milk from scratch may sound like a daunting task. But, as you’ll discover in the video below, homemade coconut milk is super easy to make. Plus, the homemade version is so much tastier than the store brands. In fact, I’m quite sure you won’t even want to go back to commercial coconut milk once you’ve tasted the real thing.
Bonus: Making coconut milk at home will help you stretch your budget!
If you have access to fresh coconuts, use these instead of the shredded version: the milk will be much tastier.
Fun fact: I live on a tropical island. And yes, we have loads of coconuts but I get mine from the market. Climbing coconut trees is a fun option but sadly, I don’t have the necessary skills.
Definitely not: just use it to make coconut flour. Or you could also leave the pulp in the milk (that is, no need to strain). I rarely strain the milk and use it (with the pulp) to make my smoothies, puddings, and gravies more filling. Or you could also strain the pulp and add it to soups, sauces, and desserts as needed.
Preparing some homemade coconut milk? Just make a big batch – I typically make coconut milk using five coconuts in one go. I then keep some in the fridge and the rest in mason jars. If you opt for mason jars, remember to keep room for expansion – about one-third empty will do. Trust me, it’s very sad to have to throw this nutrient-packed liquid just because it expanded and caused the jar to crack open.
I also keep some coconut milk in ice cube trays – once the milk has frozen, I just add them to a baggie. This way, I have little pre-measured portions of coconut milk (instead of having to defrost a whole jar) to add to my morning coffee or smoothies.
One the things I like the most about coconut milk is that it adds a magic, creamy tropical touch to almost any dish. Not sure what I mean? Check out the following recipes.
Photo: My Natural Family
Tip: Avoid ingesting essential oil unless you’ve done so before without any issue.
Tip: If you tolerate grass-fed butter, use that instead of coconut oil. The crepes will be much tastier.
Tip: Avoid using oil sprays – just brush the pan with some melted coconut oil instead.
Tip: Choose a brand that contains no alcohol or propylene glycol if you have autoimmune or gut issues.
Photo: Nikki’s Coconut Butter
Coconut Lime Baked Chicken with Coconut Mango Sticky Rice
Tip: Use tapioca starch or arrowroot flour instead of cornstarch.
Sesame Salmon Balls with Ginger Tahini Dipping Sauce
Tip: Can’t tolerate sesame seeds? Use chia seeds instead.
Photo: Food Faith Fitness
Tip: Use tapioca starch or arrowroot flour instead of potato starch.
Red Cashew Coconut Curry Cauliflower Rice
Tip: For a complete meal, serve with some leftover beef strips or sauté some chicken before adding the cauliflower.
Cauliflower Soup with Coconut Milk
Tip: Use full-fat bone and vegetable broth instead of (tasteless) fat-free vegetable stock.
Photo: Noshtastic
Tip: We don’t have any blueberries here so I used some ripe mangoes and the muffins were ter-ri-fic!
Tip: I found these bars to be a bit too sweet so I used only half the amount listed in the recipe.
Coconut Flour Shortcake Recipe
Tip: If you don’t have any coconut cream, just use some coconut milk. Or you can just skip it altogether.
Photo: Naked Cuisine
Tip: Add a pinch of cinnamon powder for a different twist on this recipe.
Simple Coconut Milk Chocolate Mousse
Tip: Add a teaspoon of chopped frozen raspberries for some natural sweetness.
Tip: The coconut sugar is optional.
Now I’d like to hear from you – what’s your favorite way of using coconut milk? Share in the comments below or on Bembu’s facebook page.
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Here’s a look at the benefits of eating nuts regularly, and the best nuts to eat. If you’re going for a more balanced diet, trying to lower your cholesterol, and even want to lose weight, be sure to include nuts in your daily fare. Just a single handful can have a powerful, positive impact on your […]
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The word “superfood” is popping up everywhere these days. It’s no surprise — superfoods are gaining popularity as incredibly beneficial foods that are more nutritious than conventional food. Conscious eaters have discovered superfoods for weight loss, too.
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Are you thinking of exploring a more plant-based diet? Here are 7 benefits of plant-based diets for seniors — the new, doctor-prescribed and research-approved trend that boosts health and helps you enjoy a longer life and more vibrant lifestyle. What Is a Plant-Based Diet?
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Farro is a nutty, hearty ancient grain well-loved in Italian cuisine. It’s perfect in pilafs and substantial salads like this farro asparagus salad, embellished with other spring-y veggies. it takes a good 30 minutes to cook, much like brown rice, but you can look for quick-cooking farro, which cuts the cooking time in half.
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It’s easier than ever to enjoy eggless vegan “egg” recipes — classics you thought you’d have to give up once you went vegan. With a few clever products and simple recipes, you can enjoy animal-free, surprisingly egg-like dishes. Here are some of our favorites.
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Sautéed Tofu with Green Veggies is a simple tofu dish I’ve been making for years. Tofu is sautéed in a skillet until it becomes golden and crispy, then combined with very lightly cooked veggies. The dish is then served with a choice of sauces, depending on your inclination — either a rich peanut sauce or […]
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As far as holistic health trends go, Ayurveda has been popping up everywhere in recent years. There are even Ayurvedic health drinks and recipes being offered in some of the trendiest restaurants. It’s no surprise that this ancient Indian system of medicine is becoming more popular.
The post Ayurvedic Herbs to Add to Your Diet appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.
Mapo Tofu is one of the easiest Chinese dishes to throw together, even when you’re too tired to cook. Since it’s a stew instead of a stir-fry, you don’t have to concentrate the entire time. It’s full of flavor, with ginger, mushrooms and tofu in a spicy red sauce.
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Dim sum can be hard to find once you go vegan, but not if you make your own. With store-bought wrappers these vegan Asian Steamed Dumplings are amazingly easy and cheap to make in an Instant Pot. Be aware that some brands contain egg, but you can always find vegan ones at Asian markets.
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In a world where everything seems to contain at least butter and eggs, being vegan can be tricky. People may even ask how you’re able to do it and then assert that they could never be vegan. But there are many vegan diet benefits.
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As part of the beloved spring celebration, vegan Easter desserts and treats are a must! Enjoy this list of delectable dairy-free sweets. Vegan Easter Desserts and Treats appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.
What is vegan wine? When and why is wine not vegetarian or vegan? Many wine drinkers, even those who are vegetarian or vegan, may be unaware that animal ingredients are often used in the wine clarifying process.
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Happy spring! For everyone who has slogged through this winter of discontent, just reaching this date feels like a huge relief. Let’s celebrate the arrival of spring by enjoying a very green meal.
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Spring and summer are headed our way. While that may mean fun in the sun and a great reason to boost those mood-elevating vitamin D levels, it can also be a time for heartache. Heartache because soup season is over.
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