Coconut

What Is Coconut?

Coconut is the hard-shelled, tropical fruit of the coconut palm (Cocos nucifera). Botanically it is not classified as a tree nut but as a single-seeded stone fruit (drupe); however, in the kitchen and in general usage it is mentioned together with nuts.

Inside its hard, hairy outer shell is a white, oily flesh and a clear, slightly sweet liquid (coconut water). The flesh is used widely in world cuisines, grated, dried, or in the form of flour, milk, or oil.

Nutritional Values of Coconut

Coconut flesh contains approximately 354 kcal of energy and 33.5 g fat per 100 grams; most of this fat consists of saturated fatty acids (particularly lauric acid). It is also notable for its 9 g fiber content.

What Are the Benefits of Coconut?

Studies examining the effects of the medium-chain fatty acids in coconut (particularly lauric acid) continue; however, since its saturated fat ratio is high compared to other plant oils, consumption should be moderate.

This information is general; coconut is a food, not a substitute for medical treatment. Since its saturated fat ratio is high, moderate use in a balanced eating plan is recommended.

How to Choose Coconut?

When choosing an in-shell coconut, the fruit should be heavy and a sloshing sound of liquid should be heard inside.

• Fruits that make no sloshing sound when shaken may have dried out or spoiled.
• There should be no moisture or mold marks at the three points called “eyes.”
• For grated/dried products, pay attention to the packaging date and dryness.

How to Store Coconut?

An uncracked whole coconut can be stored in a cool place for a few weeks. Once cracked, the flesh keeps for a few days in the refrigerator and a few months in the freezer; the grated or dried form can stay unspoiled for months in an airtight container.

Using Coconut in the Kitchen

Coconut is used grated in desserts and cookies, in milk form in Far Eastern and Indian cuisine dishes, in flour form in gluten-free recipes, and in oil form in both sweet and savory cooking.

How to Make Coconut Milk?

Grated coconut flesh is blended with hot water in a food processor, then strained through cheesecloth to obtain a creamy plant-based milk; it is often used in soup and curry recipes.

How to Crack a Coconut?

The softest of the fruit's three “eyes” is pierced and the liquid drained, then the fruit is struck against a hard surface or lightly tapped all around with a hammer to crack the shell and split it in two.

Which Recipes Use Coconut?

Curry with coconut milk, cookies with grated coconut, coconut granola, tropical smoothies, and recipes with coconut oil are the best-known uses of coconut.

Frequently Asked Questions

Is coconut oil healthy?

Coconut oil largely consists of saturated fat; moderate use in a balanced eating plan is recommended, and it should not be considered a health product on its own.

Are coconut water and coconut milk the same thing?

No, coconut water is the natural clear liquid inside the fruit; coconut milk is a separate product obtained by processing the grated flesh with water and straining it.

Is there a coconut allergy?

Although not botanically classified as a tree nut, it can cause an allergic reaction in some people; people with sensitivity should consult their doctor before consuming it.

Is there a difference between dried and fresh coconut?

Dried (desiccated) coconut has lost water, so it has a denser calorie and fat content; freshly grated coconut has a moister texture and a milder taste.

Is coconut flour gluten-free?

Yes, coconut flour is naturally gluten-free; however, since its fiber ratio is high, it is generally mixed with other flours in recipes.