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
Very timely post! I am baking for a last minute bake sale tonight. Given my primal pantry I was skeptical as to how I could help, but found an abundance of coconut flour recipes here: http://www.tiana-coconut.com/coconut_flour_recipes.htm Going to substitute extra banana for the sugar in the banana bread – fingers crossed!
You forgot the ever-popular macaroon.
If only I weren’t allergic to coconut… and almonds… and all other tree nuts.
Cool article though!
Anyone have coconut milk almost daily? I’ve been making many curries lately and I feel like I want to add coconut milk anytime I’m stir frying.
Just made this and it came out excellent – http://www.eatingwell.com/recipes/curried_fish.html
No rice of course
Loved “the nut itself can be used as a projectile weapon”!
Anyone have have a good recipe for making mayonaise with coconut oil?
Here you go, Allison:
http://www.marksdailyapple.com/forum/showthread.php?1482-Coconut-Mayonnaise
Or this one: it’s always in my fridge…
http://www.foodrenegade.com/enzyme-rich-mayonnaise/
I’ve been drinking Coconut Chai from Zhena’s Gypsy Tea on a daily basis lately. So good, especially with coconut milk splashed in it.
I have Artisana coconut butter, but I keep forgetting I have it. I wonder how it tastes with buffalo chicken wings…. Tonight’s a good night to find out.
Scott, the virgin coconut oils do have a distinctive taste and odor. If you don’t like it, you need to get the expeller pressed, refined coconut oil.
One of my favourite coconut products is Ciao Bella’s coconut sorbet(http://www.ciaobellagelato.com/flavors/flavors.php?id=303). It only has 4 ingredients (Water, Creamed Coconut Meat, Shredded Coconut and Pectin). I’m not exactly sure where Pectin falls in with primal, but it’s still really good.
I’ve just started going primal about a month ago. Down to 119 from 127 lbs in that time. Just now I blended 2/3 cup chilled coconut milk, 1 frozen banana, and a splash of vanilla extract with about 6 ice cubes. Heaven…like coconut vanilla ice cream, but better! Ate a 1/2 cup of it and the rest is in the freezer for later!
not that much later. finished it. quite full now.
I’m going to make you all jealous. I just returned from a Sunshine Market here on Kauai. After buying all of the wonderful produce I treat myself to a fresh coconut in which the vendor just chops into the middle so you can put a straw in and drink away! If you stay long enough to finish it he will crack open the thing so you can eat the fresh coconut from inside. Yummmmm.
I HATE YOU!
1.) for being in Kauai (49° raining here)
2.) for the fresh coconut comment
Yeah! I was just going to suggest this way of enjoying coconut…we do here on Maui!
That. sounds. AWESOME. Mission accomplished, I am incredibly jealous.
On My hair, my skin, my natural protein shakes, cakes, breads, pancakes, hot cocoa, coffee, sauces, homemade yogurt… Coconut is everywhere xD
Anyone have definitive info on the fructose levels and glucose/fructose ratios in Coconut and Coconut products?
I’m a big fan of coconut, having used coconut milk, coconut oil, and dessicated coconut, but not regularly. After all these comments, I’m starting to crave more coconut!
Having grown up in a coconut country(south-western coast of India), coconut was a key ingredient in everything we ate until the anti-coconut reports about it not being good for health came up. But I brought it back to prime time couple of years back and hasn’t looked back since – coconut oil fried fish, fish in coconut sauce etc. etc. We also get fresh tender coconuts all over town which has been a good replacement for all things aerated. Thanks Mark for sharing!
Thanks for all the info and inspiration!!! I have some coconut products, but don’t remember to eat them regularly. It seems to be a bit of a challenge for me to incorporate them into my daily diet.
I love me some coconut products! I use coconut oil in my hair to make it strong and shiny, coconut flour to “flour” my chicken fillets. I’m even eating a fresh coconut as I type this. Yum!
With a family of 5, Nutiva’s 1gallon coldpressed virgin Coconut oil is what’s in my pantry, with a small jar on the kitchen counter and cosmetic compacts in the bathroom and on the nightstand.
coconut milk/cream poured over frozen berries and banana’s – yummy PWO snack!
what if I could climb up a coconut tree with no aid to get my coconut. that would be a great workout maybe ill train for that.
I love coconuts they truly are amazing products. Not just for shipwrecked people! The inside of one tastes so nice when you eat it raw too.
I’ve been a coconut oil fan for a while now. I eat it straight off the spoon, and blend it 40-40-10 with raw cocoa butter and olive oil for a skin moisturiser. Specially good for in the sun/after sun. But this is the first I’ve heard of coconut butter! Better yet I just found a UK online retailer for the Artisana brand. Thanks for the tip!
I think im allergic to the stuff…. i have an allergic to reaction/ turn red! Its funny…when i was little i hated the stuff…now i have grown to like it and it turns me into a cherry. Any other perfect nuts i dont know about? Or am I stuck with butter?
I´m allergic to coconut + every nuts. Besides it tastes too sweet for me. Even the oil was only fine by the spoon. With meat/fish no way…
I love real raw butter, ghee and red palm oil. The red stuff is like a creamy sauce. yummy.
You may be allergic to coconut but don’t assume so just because you are allergic to all nuts. Coconut is a fruit.
Hey Mark,
I loved the coconut info, thanks. Would you consider a follow-up post on a basic how-to make a Thai curry, using simple ingredients? I have thai curry paste, asian fish sauce and coconut milk, but so far I haven’t found a good basic recipe and my attempts have been less than stellar. A simple easy to follow step-by-step process/recipe would be great, can i twist your arm?
Thanks!
I’ll add it to the list and will try to work it in. Thanks, Dan.
I pretty much use coconut oil exclusively when I’m frying something up – olive oil has been relegated almost exclusively to salad dressings now. The only problem I have with coconut oil is that, being solid at room temperature, I can’t really mix it into doughs or batters (like nut-based pizza crust or nut-based pancakes).
Just a reminder – when buying shredded coconut in stores (or anything else, for that matter!), make sure you read the label. Sugar shows up in a lot of places you don’t expect it to.
I cannot abide coconut. The last year of my military days, back in 1974, I was stationed in Guam. EVERYTHING was fortified with coconut. Cow’s milk tasted had coconut, some foods served in restaurants had a coconut product of some kind, and even the starch used in our dress uniforms had coconut. Upon sweating, the smell of coconut would drift up and out, making us smell like a coconut factory. I haven’t touched a coconut product in almost 40 years.
I will put a plug in for the T.J.’s brand of light milk.Its cheep @ $.99 a can. It has become my default coffee-creamer. The full fat stuff never mixes in that well.I also find that its a good starter product for the unitiated with their usual fear of fat. I love to fry chicken in the oil but that gets expensive. Any tips for filtering and re-using the stuff? Watch out for those So-Delicious products! Most have a lot of sugar added. Any thoughts on coconut-kefir? Where to find ect.
So, I am still having a tough time differentiating between coconut butter and creamed coconut? I recently purchased a ‘pouch’ of CC and could see where the mixed coconut and oil had separated. It mixed wonderfully once I got it moving. The box w/pouch was Let’s Do Organic! Creamed Coconut for about $2.
Is CButter separated when you first open the jar?
Other than Artisana’s carrying a ‘raw’ on the label and about $12 more in terms of price, unsure a greater difference. Any help would be appreciated.
Question: is this the same thing as coconut milk, or is it completely different?
I am spending the winter in Mexico surrounded by coconuts and not finding any coconut oil or flour in local stores. Next week we will drive to Tecoman, Colima to buy some products direct from the processing plant. Looking forward to it!