Coconut has become hugely popular, and the different parts of it, the flesh, flour, milk, water and oil, each have their own strengths in a healthy kitchen. Read on for the benefits, a few myths to clear up, and some awesome cooking tips.
Digestion Coconut flesh and coconut flour are high in fibre, mostly insoluble fibre, which adds bulk and helps keep you regular. Coconut flour is the easiest way to add coconut fibre to your baking.
Heart health: go easy on the oil Coconut oil is about 90% saturated fat. It does contain some medium-chain fatty acids (MCFAs), but research shows coconut oil raises LDL (“bad”) cholesterol compared with olive and other unsaturated oils, and the Heart Foundation recommends limiting it. Use it as an occasional flavour oil, and make extra virgin olive oil your everyday choice.
Healthy gut Coconut fibre feeds a healthy digestive system, and fermented options like coconut yoghurt and coconut kefir add live cultures to your diet.
Hydration Coconut water is naturally rich in potassium and lower in sugar than most sports drinks, which makes it a refreshing way to rehydrate after light to moderate exercise. Plain water is still all most of us need day to day.
Weight management
Use it smartly Coconut oil, milk and cream are energy-dense, so enjoy them in small amounts. Fibre-rich coconut flour and unsweetened coconut flesh help you feel full, while light coconut milk is an easy way to cut kilojoules in curries.
Beauty
Healthy skin and hair Coconut oil is a popular natural moisturiser for dry skin and a lovely, inexpensive body oil. It can clog pores for some people, so go easy on the face if you are prone to breakouts. See your GP or pharmacist for skin infections or conditions rather than self-treating.
Coconut oil has been used in many cultures as a natural hair treatment and can help reduce protein loss and frizz. Apply a small amount to the ends after washing, or use it as an overnight hair mask.
Cooking
Substituting 10 to 30% of regular flour for coconut flour in baking recipes greatly increases the amount of fibre. Some recipes can be made with 100% coconut flour, like muffins, pancakes and cakes. Coconut flour has a slightly sweet coconuty taste
Coconut oil gives a lovely flavour to curries, stir-fries and baking. Virgin coconut oil smokes at around 175°C, so use refined coconut oil or another oil for very high-heat cooking, and keep coconut oil to small amounts as part of a heart-healthy diet.
To cream up curries, sauces and soups, coconut milk is a tasty and healthy alternative to regular cream. Add a can of coconut milk to your pumpkin soup, together with a teaspoon of curry powder for an Indian variation to your traditional pumpkin soup
Shredded coconut does well in breakfasts and desserts. Combining chia seeds, shredded coconuts and almond milk with a natural sweetener makes a tasty and healthy pudding
Coconut water is an excellent hydrator a great base for those summer ices and sorbets to replenish mineral levels. Add some individual coconut water drink offerings in your office for the corporate wellness of you and your staff.
Coconut Kefir is a super healthy gut option and more palatable than milk kefir in my opinion, an excellent base for your morning smoothie. Book an info session on how to add fast nutrition to your diet with Cass here.
For more foods with great cooking tips scroll through my blog here.
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“I’m like a coconut. I’m tough to crack, but super sweet on the inside.”
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Much love Cass x
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
