In the past few years, I have become a little bit coconut obsessed. Not on purpose! Learning of the nutritional benefits came later, but I have just fallen in love with coconut water, coconut milk, fresh coconut meat, dried shredded coconut, coconut butter,… basically anything coconut. And I use coconut oil for so many things, both with my food and externally (more on this below).
Luckily for me, there are tons and tons of benefits to coconut, so I continue to enjoy it freely knowing that I’m nourishing my body, inside and out.
P.S. Before there was a bit more controversy on coconuts and coconut oil as they had a bad reputation as being a “bad” cholesterol-packed food that contributed to heart disease. Nowadays most health experts agree (to my delight) that coconut’s saturated fat is not something to worry about, and instead, this fruits’ nutritious properties make it a delicious, tropical superfood to be enjoyed (in conjunction with a healthy diet of course!).
So first I want to share some BENEFITS OF COCONUTS, and then a few of my favorite COCONUT RECIPES.
1) DELICIOUS TASTE. It tastes DIVINE. I love all coconut by-products especially the water and the fresh meat. But even if you’re not a fan of coconut water, you should still try the coconut meat (fresh or dried) and/or coconut milk as you may be positive surprised. And vice versa (maybe you don’t love coconut flesh but you’ll like coconut water).
2) AIDS IN WEIGHT LOSS. Even though coconut is rich in saturated fat, it’s primarily a type of medium-chain fatty acid that can help boost your metabolism and help with burn fat! This is why many people are adding “MCT oil” to their coffees and smoothies! Also coconut meat is a low-sugar, low-glycemic fruit that does not spike your blood sugar like many other fruits, so it’s a great snack or addition to your breakfast for a lower-carb diet. Lastly, the healthy fats, proteins and fiber in coconut help keep us full for longer, which also supports weight loss. These are all reasons why its become a staple of the Keto diet.
3) HYDRATING. The water in young coconuts is one of the highest sources of electrolytes – which help keep your body properly hydrated so your muscles and nerves can function properly. It’s the perfect gatorade replacement free of added sugars/chemicals! The trace minerals in coconut and coconut water (including magnesium, zinc and selenium) can also help support thyroid balance!
4) ANTI-AGEING. Yep… it turns out that coconut meat has a ton of healthy fats, proteins, vitamins, minerals and antioxidants that help restore oxidative tissue damage. Coconuts can help remove free-radicals that cause premature aging and degenerative disease!
5) DIGESTIVE FRIENDLY. Coconut and its oil can help improve digestion and absorption of nutrients. It has antiviral, antibacterial, antifungal and anti-parasitic properties that help keep the “bad bugs out” of our gut, and of course, also supports our immune system and overall health.
6) MULTI-USE. What I most love about coconuts is how much use you can get from this awesome fruit. I’m a fan of all its byproducts, including:
Coconut flour (a great grain-free, gluten-free flour, probably my favorite flour. Its low carb, high-fiber and great for baking!)
Coconut sugar (a great lower-glycemic alternative to sugar with the added benefit of healthy trace minerals)
Coconut milk (amazing for lattes, curries, soups, chia pudding, and more!).
Coconut yogurt (a dairy-free option for gut-healing probiotics. It’s a staple in my house, which I also sell in Nicaragua!).
Shredded coconut (awesome for making your own trail mix, for adding to smoothie bowls, oatmeal, chia pudding and more). And coconut butter (made from processing shredded coconut) is AMAZING for homemade vegan desserts.
Coconut oil (one of my favorite cooking oils as its more stable in medium/high heat than extra virgin olive oil – which I love, but refrain from using for high heat cooking, and a cold pressed organic coconut oil is not chemically processed like many other oils, so a great overall option).
Coconut water (my favorite hydrating drink, I could have one every day! And I have to admit one of my favorite beach cocktails is coconut water with vodka!)
7) BEAUTIFYING. Coconut oil helps boost our beauty, and is great for our hair, skin, nails and even our mouth. Of course, everyone’s skin is different and you should first use it with caution, but personally I have found it to do wonders. I use it for:
Oil pulling (basically a mouthwash replacement that helps expel toxins from your moth and is awesome for your gums – it’s a common Ayurveda tradition)
Removing makeup (note: as I have acne prone skin I then wash with a ph balancing cleanser but coconut oil is my favorite 1st step in cleansing when I have makeup)
Moisturize. When my skin is dry, coconut oil is my go-to body moisturizer (sometimes mixed with other organic oils and essential oils)
Hair mask. Some people love coconut oil on its own for a hair mask, but I like to do a mix of: raw honey, coconut yogurt, coconut oil, aloe vera and a touch of apple cider vinegar. Its amazing for the scalp.
NOTE FOR MY READERS IN NICARAGUA: this female-entrepreneur company The Coco Corner makes awesome fresh coconut products. And if you want to try my awesome vegan Coconut Yogurt, I sell some in Balance Studio - its amazing, delicious, super healthy., filled with vegan probiotics that are incredible good for your gut health.
Read HERE for more on how I use coconut oil regularly.
3 EASY DELICIOUS COCONUT RECIPES
Homemade Coconut Milk
Ingredients
2 cups coconut meat (I use fresh but you can use shredded unsweetened dried coconut)
4 - 5 cups water
Pinch of sea salt
1-2 date(s) or 2 teaspoons maple syrup or coconut sugar (optional)
Instructions:
1. Add coconut, 4 cups water, salt, sweetener and vanilla (optional) to you blender. Blend for about 2 minutes or until the mixture seems well combined.
2. Test flavor/sweetness/consistency. Add more sweetener if desire. Add more water if too thick.
3. Pour milk over a large mixing bowl covered with a nut milk bag (we have great ones in Balance Studio for sale!). Note: Save pulp to add to smoothies or energy balls or almost any homemade dessert.
4. Transfer to a sealed container and refrigerate (for up to 4-5 days). Shake before use as it can separate.
Coconut Chia Pudding
Ingredients:
¼ cup chia seeds
1 cup unsweetened coconut milk (using ecipe above, or 1/2 cup water, 1/2 cup full fat canned coconut milk)
1 tsp raw honey or maple syrup (optional)
2 drops of vanilla extract
Sprinkle of cinnamon and/or pumpkin pie spice
1 tablespoon shredded coconut (+ more for topping, see below)
Optional for topping: 1 tbsp coconut flakes and/or fresh berries and/or goji berries and/or cacao nibs
Instructions:
Mix ¼ cup chia seeds with 1 cup coconut milk, honey, vanilla, spices. Stir really well for 5 minutes. Keep stirring until the chia seeds are evenly spread out, have expanded and the mixture is pretty thick. Refrigerate overnight (or min 2 hours).
When ready, stir well to make sure chia seeds are evenly distributed and add ¼ cup water or additional milk if needed, add the shredded coconut, and stir well, allowing chia seeds to soak up additional milk.
Serve with toppings of choice (I suggest extra coconut flakes or blueberries or goji berries or cacao nibs, or extra seeds/nuts of choice)
Savory Kale & Avocado Pancakes – with Herbed Cashew Cream Sauce
Ingredients (makes 5- 6 pancakes):
Pancakes:
3 leaves of kale, stems removed and finely chopped
1/3 cup coconut flour
½ tsp. baking soda
¼ tsp. sea salt
2 eggs (ideally organic)
½ cup coconut milk (option to use unsweetened almond milk)
½ cup of avocado, mashed
2 green onions, thinly sliced
Coconut oil or ghee for cooking
Herbed Cashew Cream Sauce:
1 cup raw cashews (ideally pre-soaked)
½ cup water
Juice of ½ lemon
1 tsp sea salt
1 small/medium garlic clove
¼ - ½ cup fresh basil
¼ cup fresh parsley or cilantro
To serve:
Herbed Cashew Cream
Avocado slices
Microgreens/Spring greens/baby lettuce
Thinly sliced green onions and/or minced parsley or cilantro- to garnish
Instructions:
1. Chop the kale leaves in a food processor or finely chop by hand.
2. In a small bowl, sift coconut flour, baking soda and salt. Combine with minced kale & set aside.
3. In a medium bowl, whisk the eggs, milk, sliced green onions and mashed avocado until thoroughly combined. Add dry ingredients to wet mixture, and stir until well combined.
4. Heat a skillet over medium heat. Melt enough ghee or coconut oil to coat the bottom of pan. For each pancake, spoon about ¼ cup batter into pan and cook until bubbles begin to appear on the top and bottom is golden brown, about 2 to 3 minutes. Flip pancake and cook until second side is golden brown, about 2 to 3 minutes. Continue with remaining batter, adding more ghee/oil to skillet as needed.
5. Now prepare the Herbed Cashew Cream. Place cashews, water, lemon, garlic, sea salt and herbs in the food processor. Blend until smooth. Taste and adjust as needed.
6. Serve pancakes with: sliced avocado, spring greens or microgreens and a drizzle of Herbed Cashew Cream. Garnish with thinly sliced green onions and minced parsley or cilantro.
Hopefully I’ve inspired you to lose any fear about the “fat” in coconuts, and to get started with some of these easy, delicious recipes asap. And if you want more, i have many many more!
Love and Coconuts,
Mariana