Infinitely versatile, coconut can be used in simple, everyday recipes to delicious effect.
Buying the best
Coconut products may be more expensive than their mainstream alternatives, but a little goes a long way, so buy the best you can.
When buying a fresh, whole coconut, check for ripeness by shaking it to make sure that there is still plenty of water inside – a dry coconut will be overripe and soapy-tasting. Check that there are no cracks in the skin and the dark brown ‘eyes’ at either end are intact and dry.
Source: Flickr / Richard Elzey
How to open a coconut
To open a coconut, place it on a sturdy chopping board with the ‘eyes’ facing up. Determine the softest eye by holding a screwdriver or skewer to each eye and seeing which pierces most easily. Pierce the eye, then drain the juice into a jug. Now turn the coconut on its side and use the blunt edge of a heavy knife to repeatedly tap around the circumference of the coconut until it begins to split. Continue until you have two equal parts. The flesh can now be eased away from the shell with a spoon.
How to store a coconut
A whole coconut can be refrigerated for up to two months. Once opened, the flesh can be kept in the fridge for up to 3 days, covered. Alternatively, the flesh can be grated and frozen for up to six months.
Coconut in its many forms
Water
Found inside the coconut, it’s sweetness differs depending on age and environment. High in electrolytes, fibre, potassium, magnesium and phosphorous, it is ideal to drink after exercise. Because of its balanced sugar levels and vitamin and mineral richness, it is far healthier than high sugar fruit juices. While the water can be enjoyed alone or in drinks, its not economical to regularly drain coconuts. Happily, it is readily available in cartons. Try to buy unsweetened, and organic, for purity. Once opened, refrigerate and use within three days.
Milk and cream
Made from grated coconut flesh soaked in hot water. Cream rises to the surface and is skimmed off, then the remaining liquid and flesh are squeezed through a cheesecloth to extract the thick milk. A great alternative to dairy as it is lactose-free, hormone-free and rich in B vitamins, iron and copper. and also come in cans and cartons and can be found in most supermarkets. If you are concerned about the fat content, opt for whole fat coconut milk and halve the quantity; reduced-fat milk has been watered down. Keep unused milk or cream in an airtight container and refrigerate for up to three days.
Source: Clare Winfield
Flour
Made from dehydrated, ground coconut flesh, is gluten-free, has almost double the fibre of wheat bran, and is far richer in protein than wheat, rye or cornflour. It is very light, making it useful in cakes, and pancakes, but it may need to be mixed with xanthum gum to mimic the stretchy gluten proteins that hold wheat flour products together. It is very absorbent and swells upon contact with liquid, so ratios to egg and other liquids are different to wheat flour. Coconut flour is available in large supermarkets, health food shops and online. Try to buy organic; it is fairly expensive, but you use far less of it than conventional flour – often 2–3 tablespoons instead of 100 g. Once opened, keep in an airtight container in a cool, dark place until the expiry date.
Coconut flour and ground almonds take the place of regular flour in these gluten-free .
Source: Clare Winfield
Dried and desiccated
Made by cutting or grating the flesh, blanching it to remove impurities and then drying until the moisture level reaches 3 per cent (from 19 per cent). Try to buy organic, and sprinkle it over smoothies, fruit, granola and yogurt, as well as curries, chicken and other savoury dishes. It is delicious raw or lightly toasted and will keep in an airtight container for several months.
Sugar
Boiled and dehydrated sap of the coconut palm flower, can be used in place of cane sugar, though it is richer in taste and lighter in weight, so don’t substitute it measure for measure. It has a fairly low glycaemic index, which makes it a popular substitute for diabetics. Some manufacturers mix it with cane sugar, so check the label to ensure it is pure. [Try it in or .
Oil
can be swapped for olive and sunflower oils in most cooking. It is great for sautéing and gentle frying, but its relatively low smoke point (due to it being unrefined) means it is not suitable for deep frying or cooking at very high temperatures.
Coconut oil and coconut milk are used in this.
Creamy red lentil and coconut dahl Source: Clare Winfield
Coconut oil has a mildly sweet, nutty taste that complements lots of foods. You can buy unflavoured oil, but it will be more processed and less nutritious. Whilst coconut oil is high in saturated fat, it is beneficial for the heart due to the high percentage of lauric acid, which prevents high blood pressure and lowers cholesterol. Its antifungal, antibacterial and antiviral properties are also believed to strengthen the immune system. The myriad health benefits of coconut oil will be most potent in unrefined, organic, virgin and raw coconut oil, free of the preserving chemicals that may be found in cheaper, refined coconut oil. Good-quality coconut oil is now available in most supermarkets as well as health food shops. The oil is solid at room temperature and will need to be melted over a low heat as necessary. Store in the jar with the lid firmly sealed and away from direct sunlight.
Edited extract from The Goodness of Coconut: 40 Irresistible Energy-Packed Recipes by , photography by Clare Winfield (Kyle Books, $19.99), available now.
Source: Kyle Books
