The Wonderful World of Coconut Products
Coconut seems to have a special place in Primal hearts. Judging from the forums, people are pretty taken with the fatty pseudo-nut and they’re always interested in new ways to consume the stuff. For some who abstain from dairy completely, coconut products make a great replacement for creams and butters. Others see the evidence from South Pacific traditional groups who thrived on a diet of coconut and fish, and want a bit of that in their lives. The milk makes a great base for smoothies, soups, and curries; the oil is a great source of saturated fat that stands up well to heat; the water beats commercial sports drinks with its impressive electrolyte content; the nut itself can be used as a projectile weapon. It’s just a well-rounded, versatile food with some interesting characteristics and a ton of offshoot products. Unlike most food “products,” however, coconut products are legit. They’re real food, and they’re real good. To help you guys wade through the often-confusing world of coconut products, I’ve put together a little guide to them all. Of course, I’ve probably missed a few things, so share your thoughts with me in the comments section.
Without further ado:
Coconut Oil
We’ve mentioned coconut oil plenty of times before. Tons of our readers eat it. It’s good by the spoonful, with eggs, on your scalp, or as a moisturizer. It can even double as a benign form of suntan lotion. Coconut oil is primarily saturated (over 90%), with the bulk of it coming from lauric acid, a medium chain saturated fatty acid; it’s incredibly heat-stable. Use it for stir-frying and sautéing, or drop a spoonful in your coffee. Makes a good base for an energy bar.
A tablespoon gets you 14 grams of fat, 12 of them saturated.
Coconut Butter
Coconut butter is to coconut oil as butter is to ghee; it’s made from whole coconut flesh, with all the delicious fat and the solids included. The oil and flesh meld together to form a creamy texture that spreads well. I wouldn’t use it for any high heat cooking, though, as the bits of flesh will just burn. Spoonfuls of this stuff are delicious, but addictive. Because the flesh is included, it retains a decent amount of sweetness. A big dollop of coconut butter can really finish off a curry nicely, though.
Two tablespoons get you 18 grams fat, 16 saturated.
Coconut Milk
Coconut milk is made by mixing shredded, fresh coconut meat with water, then squeezing it through a sieve or cheesecloth. The thick, creamy liquid that comes out is coconut milk and can be used for Thai curries and Brazilian seafood stew. Personally, I love drinking a big chilled glass of it by itself. Because people tend to misinterpret the natural separation of coconut milk in the can as spoilage, most canned coconut milk often includes thickening agents like guar gum, especially the stuff sold in Western countries. I wouldn’t worry too much about guar gum.
You could always make your own, of course, if you wanted to avoid any thickeners, preservatives, or BPA from the can lining.
A quarter cup gets you 12 grams of fat, 10 of them saturated.
Coconut Flour
We’ve gone over coconut flour before, so I’ll keep it brief. Use this stuff if you have a hankering for baked items. Ideally, we’d all stick to whole, real foods in their natural state, but there’s nothing wrong with the occasional Primal baked good. If it helps you maintain your eating plan without any major lapses, I’d say using coconut flour is a good compromise.
Two tablespoons get you 1.5 grams fat, 1 gram saturated, along with 10 grams of carbs, 9 of them fiber, and 2 grams protein.
Coconut Cream
Think of coconut cream as coconut milk without all the water. It’s the same stuff – pulverized coconut flesh mixed with water – but coconut cream is thicker and pastier. If you want to make a thicker coconut curry without all the added liquid, use coconut cream in place of milk. Many recipes even specifically call for coconut cream. In case you don’t have access to actual coconut cream, you can skim the thick top layer out of an unshaken, undisturbed can of coconut milk; that’s the cream. Store bought coconut cream is often sweetened, so be vigilant and scan those labels.
Creamed Coconut
Creamed coconut usually comes in a solid block. It may look like shortening or hydrogenated lard, but it’s not, and it may sound like coconut cream, but it isn’t. It’s pure coconut flesh, pulverized and formed into solid blocks that can be broken up into chunks and added to sauces or curries toward the end of cooking. Some claim it makes the best curries, better even than milk or cream-based ones. I haven’t tried, so I can’t verify that statement, but I am keeping my eyes peeled for creamed coconut.
An ounce will get you 20 grams of fat, mostly saturated, along with 6 grams of carbs, mostly fiber.
Desiccated Coconut
Desiccated coconut is unsweetened, very finely ground coconut with most of the moisture removed. This is not to be confused with coconut flour, which has the fat removed; desiccated coconut retains all the SFA goodness. Desiccated coconut is used all over for desserts, but PBers might enjoy sprinkling it over a bowl of berries and cream, onto curries, or directly into their mouths. It’s just the coconut flesh only dry, so there’s still a nice bit of subtle sweetness to desiccated coconut.
An ounce will get you 18 grams of fat, 16 grams saturated, 7 grams carbs, with 5 being fiber, and 2 grams of protein.
Shredded Coconut
Shredded coconut is mostly dry, but it usually retains more moisture than full-on desiccated coconut. But really, the main difference between shredded coconut and desiccated coconut (and flaked coconut, too) is the shape of the coconut. Shredded coconut comes shredded; it’s in thin strands or strips. Flaked coconut, meanwhile, comes is flatter, wider pieces. Still dry, though, and still coconut. Use shredded or flaked coconut the same way you’d use desiccated, ground coconut.
Sources
Ethnic groceries, especially ones catering to Indian or Southeast Asian clientele, are the best brick-and-mortar spots for the various coconut products. They’ll usually have the most authentic products at the cheapest prices, but not everyone has access to these stores. Whole Foods and other health food spots will generally carry coconut oil, coconut milk, desiccated coconut, as well as shredded and/or flaked coconut. Maybe even coconut butter. Again, though, not everyone has access to a Whole Foods or a health food store. Trader Joe’s carries a coconut milk, but it’s “light.” Avoid these and stick to the full-fat versions.
Another option is an online vendor. There are several good ones:
Tropical Traditions tends to get high marks for its coconut products. Coconut oil gets most of the attention, but their “Organic Food” pull down menu has a section for other coconut stuff: flour, flakes, shredded coconut, and cream.
I hear great things about the Artisana Coconut Butter, available from several different sources, including Amazon and many more.
Simply Coconut is another vendor.
Another good option is to just browse Amazon, which carries a ton of different coconut products, each with user reviews. Find a few, compare the ratings and reviews, read the nutrition facts, and take a chance.
Word of mouth is best, though. I’m interested in hearing from readers. What are your favorite coconut products? Did I leave any out? And where do you buy your creamed coconut? What’s the best online vendor, in your opinion?
Photos Courtesy of Netrition.com, OregonLive.com, cornflower.typepad.com and phil.lees
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Posted By: Mark Sisson
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When I use coconut oil as moisturizer I have to chase my pooch out of the room. He wants to lick it off my ankles. I guess he’s a primal pooch.
LOL My cat does the same thing! He just loves coconut oil – particularly when it’s served on my feet!
Just in case anyone has missed me singing the praises of Tropical Traditions…their Gold Label virgin coconut oil is fit for the gods. It has a delicate coconut flavor that turns an average meal into a sensational one. Fry your eggs in it. Stir-fry your veggies. Throw a spoonful or two into your sauces. Then don’t forget to lick every last delectable molecule off the spoon before you wash it.
The most awesome about living in Brazil is that I’m not able to find other coconut products besides milk, water, shredded coconut and oil (which is too expensive).
What a coincidence. Just bought my first bottle of coconut oil @ Whole Foods this weekend. Used it to saute some beef for chili, which turned out amazing. Also, one of my favorite soups is made with pureed butternut squash, coconut milk, and cayenne pepper. One question: I noticed both refined and unrefined coconut oil at the store. Is one preferred over the other?
YES! Unrefined and cold pressed
some get sick of unrefined CO real quick. if you soon find the taste too cloying and insipid, the refined stuff is tastless and acceptable, being mostly saturated and unaffected by processing (oxidation doesn’t occur, for example).
Artisana coconut butter is delicious…I like it by the spoonful
I’ve never seen it in a butter-esque block like the picture you’ve got up there. I call the “Energy Bars” Coconut Bars instead, because I leave out the protein powder and just use more dessicated coconut! Coconut milk “ice cream” is good too, coco milk/frozen berries/a little vanilla extract all whipped in the food processor then left in the freezer for a few minutes. Yum!
I now cannot imagine how I lived without coconut for such a long time. It is a truly wonderful natural food.
Huh. I just got back from MOM’s Organic market with a jar of Coconut oil to leave in my office. Wada coinky-dink.
Which MOM’s? if you don’t mind me asking. I know a few of the managers.
I can’t imagine life without butter from a cow. Cococut butter is good though.
Darrin, the refined oil removes the coconut flavor. If you want the health benefits of coconut oil but don’t like the taste (Gasp! I hear there are some crazy people who don’t like the taste.) then get the refined.
I use the refined organic cold pressed coconut for making mayonnaise (do not want the coconut flavor in my mayo) – I also use a wonderful California Olive Oil from Chaffin Family Vineyards. I mix about half refined coconut oil and half of the evoo.
I love the taste of coconut oil, but not with everything (like eggs, gross). I do go with refined when I want to avoid the flavor. Now when I have my occasional cup of coffee, virgin coconut oil makes it taste like a dream. So the coconutty flavor definitely has its place in my hear.
coconut shells can also be used to make a primal bra…..
Who needs a bra if you’re primal?
Coconuts aren’t that big;)
i have to agree with this.
yes that is usually true
…but they are big enough to make cups to drink your kava in!
and I had a pair. lol. went with my grass skirt outfit.
Dang, Mark, now you’ve got me craving coconut products. Well, at least it’s not the worst kind of craving to get…
Wilderness Family Naturals is a great place to shop for coconut products. They have a powdered coconut milk which is excellent if you need coconut milk in a pinch. I also love their raw cacao powder. Mix the two together and you have a smoothie that will rock your world (think Almond Joy in a glass).
The discovery of coconut products is one of the blessings of going primal. I use coconut oil almost exclusively for frying. I love celery dipped into big heaps of coconut butter (Artisana’s is brilliant), or I just lick it off the spoon. I’ve even used creamed coconut to make little chocolates with blue berries inside. Coconut milk makes the best curries. If a curry recipe states how much water to put in, I always substitute the complete amount with coconut milk instead. The wife and I keep a jar of coconut oil in the bedroom for our dry hands during the winter (I’m sure some of you were thinking something else when I wrote “bedroom”! Haven’t tried that….yet.)
It does make an excellent moisturizer,for skin and hair, yes Aaron, you should try “that”
Yes. Absolutely. haha
I second this. Coconut oil and coconut products were offlimits in my old life as a lowfat vegan. But I had enormous cravings for them and I was living on Hawaii and avoiding them. What a crime. But I thought I was eating “healthY” by following CW. Such a shame.
Does anyone know where you can find cocunut water?
I don’t have too many organic options where I live. I do have a Whole Foods & a local Co-Op, but the Co-Op is very selective in what they shelf. Thank you.
Amazon Has Vita Coco, O.N.E and Zico by the case at the best price anywhere! http://bit.ly/6eKSUG
I usually get Vita Coco. Warning! The stuff is addictive!
i got O.N.E. and it is VERY good.
If you sign up for auto-shipping you get a discount AND free shipping, and if you don’t like it as much as you thought you would you can cancel your “subscription.”
Unfortunately, in Australia I cannot get all of these products, just the oil, milk (canned), cream (canned), desiccated and shredded. I was worried about the guar gum though. You say not to worry about it but I was wondering if it had any harmful lectins?
I have found Coconut water at the local Natural Foods store, the co-op and at Safeway (they had the lowest price). At Safeway, it was with the sodas/mixers.
Careful with that supermarket coconut water, I have found that even my high end store has only heavily sweetened (20g sugar/8 oz) types.
Excellent. Thank you! I can’t live without my coconut oil & now I have read about the benifits of the water. Eating & living natural is really just awesome!
So I’m backtracking my previous comment. I just went to my supermarket and found the brands listed above in the Amazon pozt. I think its just Goya brand that adds sugar. Naturally seems that 10g carb / 8 oz is typical.
Love it, love it, love it. Anything coconut, any time, is fine with me.
Not a day goes by that I don’t eat something coconut-based, and in fact, I love it so much, I named my webdesign company after it.
And since is the second time in 24 hours that I’m hearing about Artisana’s butter, I’m going to put it on the list for this weekend. Yum!
Artisana’s butter is amazing!
Free Tip: Don’t eat it while watching TV, or that 1/2 show will cost you $12-$16!
Mark says, “What are your favorite coconut products?”
That’s like asking me what’s my favorite way for YOU to deposit money in MY bank account. I don’t care… just hand it over in any form!
Found a cheaper alternative to Artisana today made by Let’s Do… http://bit.ly/9ZgBFR
Doesn’t seem pureed as fine as the Artisana or Tropical Traditions, but thats fine by me
I like chunkier and the flavor is wonderful.
Unsweetened coconut butter and vanilla makes the best pie crust – for those who don’t mind converting nonprimal foods.
Coconut oil can also be used as an excellent skin moisturizer and sunscreen. Coconut oil has been used for centuries in many asian countries as a hair and body oil. Apply it before you shower and use a mild soap. Your skin will retain a glow and moisture all day long. Look at the ingredients in your average body lotion, it’s usually mineral oil based and full of chemicals. Never put something on your skin that you would not put in your mouth!
In India there is state called Kerala. Kerala means land of coconut trees. 33,000,000+ people of this place uses coconut for making most of dishes. Local variety of banana chips deep fried in coconut is the best.
Visit
http://en.wikipedia.org/wiki/Kerala
Absolutely agree – if you wouldn’t eat it, why put it on your skin??!!
Has anyone used coconut cream for coffee creamer???
I love me some coconut milk, but I don’t like it much in my coffee…
So delicious makes a coconut coffee creamer. I have a non-primal friend who likes it.
I LOVE coconuts and esp the young thai coco flesh which can be whipped into a dessert cream, or turned into noodles or ice cream…mmm! But I had no idea there was such a thing as coconut butter that comes in a brick, like dairy butter. All this time I thought coconut butter was just what the oil was called when solidified.
I also did not know the refined coconut oil was flavorless-good to know-will have to get some asap!
Thanks everyone.
Another product, desiccated coconut flakes. I’ve made microwave and oven-baked chips with this. You can find the recipe in the forum.
Toddy, a fermented alcoholic drink available in India, is made from the sap of the coconut tree.
Mark, I used to use instant coconut milk powder, but stopped using it after I turned Primal. They have maltodextrin added to them. Which, in your opinion, is the lesser of the 2 evils – BPA or maltodextrin?
Native Forest brand coconut milk is in BPA-free cans.
Thanks Pikaia!
Mark, in your book you discuss staying away from PUFAs, especially sunflower and safflower oils. Would that recommendation also include Sunbutter?
Coconut oil…
Everyone I know who is not primal hates it.
Everyone I know who is primal absolutely loves it.
Must be one of those flavors that changes with your tastebuds? When I ask if someone likes coconut oil, non-primals usually say, “Ewww, pina colada! I hate coconut.”
Maybe just all the SAD people have had bad drunken experiences?
…or maybe we need one of those STUPID bumper stickers or t-shirts that say:
Coconut Oil
It’s a Primal thing. You wouldn’t understand!
ROTFLMAO
What about coconut water? I know the sugar content is high. But is great for re-hydration and recovery after an intense work out.
REAL coconut water doesn’t have that much sugar… the kind in my grocery store has added sugar though. I ordered O.N.E. brand off amazon.com and it’s unsweetened…
I mean, I guess it could be “high” if you drink a ton of it, but in an 11 oz serving, it’s not bad.
Very good for rehydration.
Zack see my Amazon comment above. Agreed, it is an awesome sports drink!
Hi Mark, I cannot get coconut milk in Australia at all. I also do a lot of martial arts training and need a good sports drink. Would watering down canned coconut milk be just as good?
You can’t order it from Amazon? http://bit.ly/6eKSUG
You could hop on your ebay and find it too.
Hey!
Also found lots of options of coconut oils in my local health food store. I usually store my milk in a sport drink shaker, when using it in tea I water it down and also if you want to make smoothies etc so would prob work great in a sports drink.
)
This is such an incredibly late answer but where in Aus do you live? In Sydney there´s coconut products everywhere now (but I´m new here so that might be new?). Check the asian food isle at any Coles and Woolworths and you will probably find it, maybe some Ghee too. I buy Ayam which is really really thick and creamy
(Sorry if I´m way too late with this response
Coconut vinegar
Coconut aminos (like soy sauce only better)
Etc.
http://www.coconutsecret.com/index.html
I just made what I thought was coconut flour in my Vita Mix this morning but I guess it was dessicated coconut. Good to know. Made some great coconut flapjacks though.
I tell people all the time that I think I’m turning into a coconut! I use coconut oil as a skin moisturizer, I use it to stir fry veggies, I bake w/ coconut flour, I use coconut milk in place of cow’s milk and even make a “cereal” using coconut flakes, raw almonds, fruit and of course w/ coconut cream (diluted w/ water). I’ve had many a conversation trying to convince people how healthy coconut is…I suppose my low body fat percentage speaks for itself.
yes, it certainly does!
I am currently finishing up a gallon of coconut oil from Tropical Traditions. Quite honestly, it was a little disappointing in that it has quite an odor. It’s my understanding that the odor means it is spoiling.
My next batch will be ordered from http://www.wildernessfamilynaturals.com. I’ve heard good things about their products.
I think this is false. As I understand it from their FAQ, the unrefined oil will smell like a coconut because the smell hasn’t been steamed out of it at high temperature. If you want plain, unsmelling oil you can buy their “Expeller-Pressed Coconut Oil”.
I love coconut.
What about coconut rolled dates? I bought some at the health food store last night. Are those primal, or too sugary? I am new to this.
Sounds like a really easy treat to eat the whole package of!
Will shoot up the carbos pretty quickly. If your eating PB for weight loss, I wouldn’t re-buy those for a while.
If you’re buying coconut milk in a can, the only brand that currently uses BPA free cans is Native Forest. The brands at Whole Foods and Trader Joes both have BPA in their cans.
I’ve been ordering cases of Native Forest online to keep the BPA out of my coconut milk.
Where are you getting Native Forest coconut milk online? It is $2 a can at Stop & Shop (grocery chain found in MA, RI, CT, NY, and NJ), so I’m curious to know if you’ve found it for less online.
Oooh, those photos are making me swoon. I adore coconut. I’ve loved it all my life, even when I was following the bad old SAD diet of yesteryear. I can recall begging mom to buy a coconut at the supermarket when I was kid, and the fun of drilling holes in the ‘eyes’ and draining out the water, and then slamming the coconut down on the sidewalk to smash it open! Then prising out all the delicious meat.
I do love the lovely taste of virgin coconut oil, and usually put a good dollop into my morning coffee. I just ran out this morning! But the other day I just placed my first order for the Gold Label virgin coconut oil from Tropical Traditions, and it shipped yesterday. Can’t wait. I debated buying some coconut cream when I placed my order too, but decided against it. Now I’m sorry.
Hey Mark, thanks for all d useful info on coconuts and its products. Pls I’d love to know how much of these: milk, oil, nuts itself will be considered ok per day. thanks and keep d good work going.