We love coconut in all its forms… ALMOST. Here’s a guide to all things coconut, including the one coconutty product to avoid.
1. Coconut sugar and nectar.
Let’s start with the bad news. Coconut sugar, or nectar if it’s in a syrup form, doesn’t even really come from the coconut fruit. (And yes, it is a fruit).
Instead it’s made by slitting the flower buds from a coconut tree and collecting the sap, which is boiled until it thickens and solidifies. The end result is a sugary substance that’s very much like, err, sugar. Both table and coconut sugar have a similar fructose content of close to 50 per cent.
Now, the good news. Almost every other part of the coconut is full of health benefits and tastes delicious. Here are the great eight.
2. Coconut oil.
Coconut oil. Is there anything it can’t fix? Probably not according to our list of 39 things to do with coconut oil. Made of medium-chain-fatty acids, coconut oil has a bunch of unique health benefits, including curbing sugar cravings.
3. Coconut water.
The clear liquid inside young coconuts is full of electrolytes. But not all coconut water is created equally. Check out our guide to six popular supermarket varieties so you can pick the best one.
Did you know: This liquid is so hydrating that during World War II it was reportedly used as an intravenous drip because there was not enough blood plasma available?
4. Coconut milk.
No dairy? No dramas! The creamy liquid produced from grated coconut meat is a delicious alternative for those who can’t tolerate lactose. Rich in saturated fat, coconut milk is great in smoothies, curries and even homemade marshmallows.
5. Coconut cream.
Coconut cream is super popular in vegan desserts. It’s created in a similar way to coconut milk but contains less water giving it a thicker texture.
6. Dried coconut.
This is probably the only dried fruit we will ever recommend! It is made by removing as much moisture as possible from the coconut meat, and then cutting into different textures – from super-fine desiccated varieties to coarser shredded coconut to chunkier flakes and chips. Stick to brands that are free from preservatives and added sugar, though.
Fun fact: Buying coconut in this form is more practical than using a fresh one, and probably safer too. Rumour has it 150 people worldwide die each year from falling coconuts!
7. Coconut flour.
If you’re gluten-free, coconut flour can let you have your cake and eat it too. Made of dehydrated and finely ground coconut flesh, coconut flour is a great option for baking.
As it’s super absorbent, make sure your recipe includes enough water or liquid.
8. Coconut butter.
It’s butter by name and nature, but this smooth spreadable paste doesn’t actually feature any dairy. Instead it’s made by grinding coconut flesh to a creamy texture. And it’s so easy you can make your own.
9. Coconut yoghurt
Made of coconut milk, coyo is a creamy, dairy-free substitute to Greek yoghurt. Just be sure to check the label and avoid brands with added sugar.
Bonus info: This Sunday is National Coconut Cream Pie Day. But we think our Healthy Pumpkin Pie with a few spoonfuls of coconut yoghurt works just as well.
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