Going (coco)nuts!

THE DELICATELY FLAVOURED AND SUBTLY SWEET COCONUT MILK ADDS A SOFT, CREAMY TEXTURE TO A WIDE ARRAY OF DISHES

All good things start with ‘C’ — coffee, chocolate… and my personal favourite, coconut.

Classified as a fruit and frequently confused for being a nut, the coconut is actually a one-seeded drupe. In Sanskrit, the coconut palm is known as

kalpa vriksha — ‘tree which gives all that is necessary for living’, because nearly all parts can be used — the water, milk, flesh, sugar and oil. Even the husk and leaves are used as furnishings and decoration material. Palm trees produce coconuts up to 13 times a year and although it takes a year for the coconuts to mature, a fully blossomed tree can produce between 60-180 coconuts in a single harvest. HOW COCONUT MILK IS MADE

Coconut milk is made in a way surprisingly akin to their dairy counterparts. Coconut flesh (the white part) is grated and soaked in hot water. The coconut cream rises to the top and can be skimmed off. The remaining liquid is squeezed through a cheesecloth to extract a white liquid that is coconut milk. By repeating this process, the coconut milk becomes thinner. The thicker version is used for desserts and rich sauces. Thin coconut milk is used for cooking curries and soups. COCONUT WATER

Coconut milk is different from coconut water. Coconut water is the clear liquid from the centre of the young, green coconut and is low in fat but rich in easily digested carbohydrates. Coconut water has many health benefits, and is an important treatment for acute diarrhea in the developing world. It is said to have a similar electrolyte balance as that found in isotonic drinks, which some claim to be useful for rehydration after intensive exercise. NUTRITIONAL HIGHLIGHTS

Coconut flesh is highly nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. However, the coconut milk available to us in the market is typically canned and potentially lacking in many of these valuable micronutrients. Unlike cow’s milk, coconut milk is lactose free, so can be used as a milk substitute by those with lactose intolerance. It is a popular choice with vegans and makes a great base for smoothies, milkshakes or as a dairy alternative in baking. A 100ml serving of canned coconut milk contains: 169 calories 1.1g protein 16.9g fat (14.6g saturates) 3.3g carbohydrate DIY COCONUT MILK (FROM DESICCATED COCONUT)

Try making your own with just water and unsweetened coconut flakes. Heat the water (make sure it doesn’t boil), add the flakes and blend. Pour through a colander to filter out the coconut pulp, and then squeeze through a cheesecloth to filter out the smaller pieces of coconut. Use immediately or store in the fridge for 3-4 days.