COCONUT 24/7
E a s y  W a y s  t o  L o o k
a n d  F e e l  B e t t e r
P a t  C r o c k e r
T o  t h e  c o c o n u t ,  th at majestic a nd health-giving  tropical plant, the
tower of life itself, and to the 12,000 or so islands—the “coconut isles”—
lands of  abunda nce nestled in the vast basin of the great Pa cific Ocean
between the T ropic of Cancer and the T ropic of Capricorn.C O N T E N T S
Pr eface
1. Coconut: The Essentials
2. Breakfast
3. Lunch
4. Dinner
5. Appetizers & Snacks
6. Spice Blends, Sauces & Dressings
7. Beverages
8. Desserts
9. Spa Recipes
Acknowledgements
About the Author
Copyright
About the PublisherP R E F A C E
The coc onut has  been sharing it s gifts of fibre, wood, meat and life-giving
water from a time as old as the islands themselves. Antonio Pigafetta, the
Italian n obleman who sailed with Magellan, wrote in his journal, “W ith two
of th ese palm tr ees, a whole fam ily of ten can sustain itself.” Indeed, even
the 4 ,000-year -o ld Sanskrit words for coconut, Kalpa V riksha , are thought
to mean “the tree that gives all that is necessary for living.”
Now , thanks to research by nu tritionist Mary Enig, Ph.D., Bruce Fife,
C.N., N.D., and others, as well as new extraction techniques that of fer an
array of coconut  food products t o cooks the world over , we can a ll enjoy the
miracle of coconut. This book begins with an ove rview of the incredible healing gifts of
coconut. It then explores both f amiliar and innovative coconut ingredients. It provides reliable, science-based information on the healing components
as w ell as practi cal, home-tested techniques for using coconut ingredients in
everyday dishes . In fact, every recipe in Coconut 24/7  features at least one
coconut ingredient and relies exclusively on or ganic vir gin unrefined (or
raw) coconut oil as a healthy fat for sautéing, stir -frying and baking. While w orking o n this book, I often found myself transported to  faraway
coastal lands and sun-warmed archipelagos where coconut palms lean into
the s alt s pray an d cast their wind mill shadows on bleached sand. Their very
names—Cook I slands, T onga, Fiji, Samoa, Solomon Islands, Micronesia,
Palau, Thailand, V anuatu and dozens more—gav e inspiration for the tastes
that this book en joys. Every day while testing, I basked in the teasing aroma
of just-o pened coconut as it met  the tang and punch of pineapple or mango
or the alluring essence of vanilla. I played with tropical ingredients and
cross-pollinated the flavours of Polynesia, Southeast Asia and Oceania with
the sensibilities of North American staples.Again th e clif f yawned, but now with a deeper entry; and the Casco,
hauling her wind, began to slide into the bay of Anaho. The cocoa-
palm, that giraf fe of vegetabl es, so graceful, so ungainly , to the
European eye so foreign, was to be seen crowding on the beach, and
climbing and fringing the steep sides of mountains. … I t was long er ere we spied  the native village, standing (in the
universal fashio n) close upon a curve of beach, close under a g rove of
palms; the sea in front growling and whitening on a concave arc of
reef. Fo r the cocoa-tree and the island man are both lovers and
neighbours of the surf. “The coral waxes, the palm grows, but man
departs,” says the sad T ahitian proverb; but they are all three, s o long
as they endure, co-haunters of the beach. —Robert Louis Stevenson,  In the South Seas  (1896)
The recipes here are very dif ferent from those found in my  previous
books. These are infused with the buoyancy and leisurely pa ce of light-
filled days and t he warm glow of sunsets over tropical waters. They are an
adventurous fusion of exotic and fresh, seasonal and sensible ingredients,
and at the sam e time they o f fer lots of room for substi tutions and
experimentation. Here you will find tart apples, pears and othe r tree fruits
tossed w ith papaya, mango and star anise, all with just the rig ht spike of
orange a nd lemon. V egetables of every colour brighten the pot and the
plate; di ps and sauces dance on the tongue; healthy portions  of or ganic
meat, chicken, fish and seafood are brought together in unusual
combinations that explode on the page and ignite the senses. As I explored the exceptional  health benefits of or ganic v ir gin raw
coconut oil, I learned of its incredible healing benefits to the skin. Inspired,
I s implified my beauty routine (and saved hundreds of dollars !) by using
coconut oil as a hair conditioner and to make my own skin and body
creams. Y ou’ll find these simple spa recipes in Chapter 9. After an  intense  immersion in t he gentle, renewing and healing ways of
coconut, my own relationship with this incredible plant—its water , its meat
and its oils—has developed into a full-on love af fair . I have experienced
first-hand the amazing ef fects it has on the body—both inside and out. W ith
this book and t he products of one plant known and revered by ancienttropical peoples, you, too, can begin an odyssey of delight and delicious
adventure. —Pat Cr ocker1
C o c o n u t :  T h e  E s s e n t i a l s 
The T r ee of Life
The coc onut tre e ( Cocos nucifera ) ha s be en entre nched in the As ia-Pacific
culture, diet and traditional hea ling arts for centuries. In fact , A yurvedic
medicine has been using the o il from “The T ree of Life” as a healing
ingredient for some 4,000 years. In tr opical regions where the co conut palm grows in abundance, coconut
is a nutritious staple in the diet, rich in fibre, vitamins, minerals and
phytonutrients. Folk medicine practitioners have used it for generations to
treat a wide range of health conditions, including the following:
•    skin condit ions (infections , minor wounds, dry skin, bruises, sun
protection, abscesses, jaundice, rash, scabies, burns)
•  scalp and hair problems (baldness, lice) and as a conditioner
•    internal disorders and diseases (asthma, tuberculosis, toothache,
dysentery , const ipation, earache,  kidney stones, gingivitis, inflammation),
cough and flu (sore throat, bronchitis, fever , nausea, upset stomach)
Now coconut oil is becoming a n important “new” healthy food in many
W estern and European countries. Modern science has confir med that it
possesses incred ible healing properties not present in any other edible oil
(see pag es 17 to 18). Despite its vilification in the middle of the twentieth
century (due to pressure from vegetable oil producers and  a lack of
understanding a bout the nature of its fatty acids), the cocon ut—and, in
particular , coco nut oil—is beginning to be understood as a “functional
food” because it of fers several specific health benefits that go far beyond its
nutritional constituents. In the hour of the dusk, when the fire blazes, and the scent of the
cooked breadfru it fills the air , and perhaps the lamp glints already
between the pillars and the ho use, you shall behold them s ilently
assemble to this meal, men, women, and children; and the dogs and
pigs frisk together up the terra ce stairway , switching rival tails. Thestrangers from the ship were soon equally welcome: welcome to dip
their fin gers in the wooden dish, to drink cocoanuts, to share the
circulating pipe. —Robert Louis Stevenson,  In the South Seas  (1896)
Coconut W ater
People w ho live among coconut palm trees harvest young green coconuts
for the exceptionally pure, clear liquid or juice inside the immature nut. The
mildly s weet water , called coconut water , is found in abundan ce in young
green coconuts and in much sm aller quantities in mature brown coconuts. Y oung green coconuts can produce between 1-1/2 to 2+ cups of coconut
water , whereas a mature coconut may only yield 1/2 cup. Coconut water is a
natural compone nt of the growing coconut and is completely di f ferent from
coconut milk and cream, whic h are made by pressing shredd ed coconut
meat with plain water (see pages 22 to 23). T apping young coconuts for thei r fresh water delivers more nutr ients than
the pasteurized (heated) coconu t water now available in bott les, cans or
T etra Paks. Primary Use
Coconut water is consumed as a sports drink or refreshing bev erage. Soft,
immature coconut meat is often mixed with coconut water to produce a
thicker drink or smoothie. Health Benefits
•    H ydrating—lu bricates and cushions joints, flushes toxins and waste, and
protects sensitive tissues. •    Rich in fibre—fibre isn’ t easily digested and stays with you longer so it
helps you feel full.•    Keeps you regular—easily digested due to medium-chain fatty acids;
doesn’ t require pancreatic enzymes so it puts less of a burden on your
digestive system. •    Supports antiviral, antibacterial and anti-inflammatory functions—fatty
acids assist these processes, wh ich are crucial to lowering you r risk of
disease. •    Heart-healthy—contains medium-chain fatty acids (dairy and red meat
contain long-chain fatty acids, which increase risk for heart disease). •  Promotes the absorption of other nutrients found in the food you eat. •    Promo tes dige stive healing and helps prevent chronic inflammation, gas
and diarrhea. •    Assists in weight loss—triglycerides are sent directly to the liver for
ener gy so they burn fast and act as a wick to help burn other fats. •    El ectrolyte bo ost—thought to contain the electrolyte equivalent of human
blood plasma; vitamins, minera ls and enzymes help balance the body’ smetabolic processes. •    Anti-a ging ton ic—helps boost immunity and prevent cell damage through
oxidation. •    One o f the best dietary sources of cyto-kinins (molecules that protect the
cells during healthy cell division and thus help to fight against cancer). Nutrients in W ater fr om 1 Medium Fr esh Y oung Coconut
3 g saturated fat, 50 mg sodium, 2 g fibre, 15 g sugar , 2 g protein, 17%
calcium, 1% iron, with potassium and magnesium
Forms A vailable
•    Whol e young  green coconuts are sometimes available in sp ecialty food
markets and online. These are tapped for the water . •    Huske d young  green coconuts are available in specialty food markets, in
some supermark ets and online. These are tapped for both the water and
the immature flesh (see page 9). •    Bottles or T etra Paks of pure coconut water or coconut water with
additives such as sugar and phytochemicals are available at most
supermarkets. Selection and Storage of Fr esh Y oung Gr een Coconuts
•    Look for coconuts that are heavy for their size. Select those that have no
sound o f wate r sloshing around inside when shaken because this
indicates that the shell is completely full of water . •    St ore in the re frigerator or a c ool place. Whole young green coconuts will
keep in the refrigerator for up to 3 weeks. After tapping a fresh coconut,
consume the water immediately or store in the refrigerator for 1 day only
to retain the maximum healing nutrients. Selection and Storage of Coconut W ater in Bottles or T etra Paks
•    The product closest to fresh coconut water is raw , unpasteurized coconut
water th at has been bottled u sing pressure (not heat) to d eactivate
bacteria. This product must be refrigerated. Drink or cook with the waterimmediately afte r opening or sto re in the refrigerator for 1 day only after
opening. •    Heat-treated water sold in T e tra Paks may be stored in a cu pboard and
chilled before consuming. Drin k or cook with the water immediately
after opening or store in the refrigerator for 1 day only after opening. Health Notes
•    A ll no n-refrigerated canned or T etra Pak liquids—coconut water included
—have been sterilized by st eam retort, a process that c ooks the
ingredients and damages much of the healing nutrients. •    Not all canned or shelf-stable T etra Pak products contain pure coconut
water . Always check the label. Cooking with Coconut W ater
•  Use as the liquid in smoothies. •    Use in place o f plain water or vegetable or chicken broth in soups, stews
and other dishes cooked by moist heat (such as poached fruit, fish or
chicken). •    Use in place of plain water or broth when cooking rice, vegetables or
pasta. •    S ubstitute for  the milk or liquid in baked goods such as bre ad, cookies
and cakes. •  Use in glazes, icing, marinades and sauces. •    Ferme nt by adding kefir starter to make a probiotic, reduced- sugar drink
that helps boost ener gy , aids digestion and improves immunity . Caution
Fresh co conut water is clear and  the soft, immature flesh inside  the shell is
white. Do not drink the water or eat the meat from a young coc onut that is
even slightly pink—this is a sign that the sterile environmen t inside the
coconut has been compromised. Pink water (and meat) from a c oconut may
have fer mented and/or be fizzy and sour -tasting. However , if you purchase
bottled o r ganic raw coconut water that has turned pink, it is sa fe to drink.Initially sterile, it has coloured naturally in the bottle due to the antioxidants
in the coconut water . Coconut Meat
Coconuts can grow to a size much lar ger than a football and are  comprised
of th ree distinct layers: The e dible meaty or fleshy part (the  endocarp)
develops inside a hard, brown seed shell somewhat lar ger tha n a softball
(the mes ocarp). T o get at the tasty and nutritious seed contents  (clear , thin
coconut water and thick, firm, w hite flesh), the fibrous, woody o uter brown
husk (the exocarp) must first be removed (see facing page). Raw , fre sh coco nut meat is whit e, firm, moist or juicy , and crunchy , with
a sw eet aroma a nd taste. It has a pleasant mouth feel due to the presence of
fatty acids. It is delicious on its own as a snack or as an ingredient in all
kinds of  savoury and sweet dishes and beverages. One lar ge coconut yields
1 pound (500 g) of coconut meat, which yields 5 cups of grated coconut. For man y people who live in areas where coconuts grow , fresh coconut
meat fro m matu re coconuts is a significant part of their diet. In non-tropical
regions, howeve r , fresh coconut can be dif ficult to find, so it is dried or
processed into oil, milk, cream and flour . When dr ied, coconut meat is ca lled copra. Before drying and processing,
it m ay be soaked in sugar solutions or corn syrup to sweeten it. It may also
have chemical preservatives added, so check the label. Nat urally dried
coconut is usually unsweetened. How to Extract Fr esh W ater fr om Y oung Coconuts1. Usi ng a French  knife, puncture the soft shell in a circle around  the top of
the coconut. 2. Lift of f the top of the coconut.3. Pour liquid into a glass or blender . 4. Cut the coconut in half.5. S coop out soft, immature flesh and save it to use in smoothies or cooked
cereal. Y ou may keep the flesh for up to 2 days in a refrigerator . In order to dry fresh coconut meat, it is first sliced, chopped, chipped,
flaked, d esiccated, ground or shredded, then dried by smoke, th e sun or in
kilns. If the dryi ng process is no t clean, the copra must be purified (refined,
bleached and deodorized using high heat) before it can be pressed for oil or
sold as an ingredient. Dried co conut has had all but about 2% of the moisture remov ed, but it
contains almost the same amou nts of fat, fibre, protein and other nutrients
found in fresh meat (except that, measure for measure, dried  coconut is
more concentrated than fresh coconut). Primary Use
Coconut meat is processed for oil (see pages 15 to 16) or used, fresh or
dried, in cooking. Health Benefits
•    Dairy- and gluten-free as well as suitable for vegetarian and vegan diets. Although some people may be aller gic to coconut, many who suf fer from
nut aller gies find that it is safe to consume.•    Contains coc onut oil—both fresh and dried coconut meat  consists of
roughly one-quarter coconut oil , which has an amazing number of health
benefits (see pages 17 to 18). •    Ri ch in fibre—one cup of fres h coconut meat contains 7.2 g of fibre (29%
Daily V alue). One ounce of unsw eetened desiccated coconut con tains 5 g
of fibre  (18% Daily V alue). C oconut (both fresh and dried) contains
lower am ounts o f digestible carbohydrates (starch and sugar) and higher
amounts of fibre compared with  most other fruits and vegetab les. Fibre
aids dige stion an d makes you fe el full; it also helps protect against heart
disease by reducing cholesterol. •    A  good source of iron—one cup of fresh coconut meat co ntains 11%
Daily V alue of iron. One ounce of unsweetened desiccated coconut
contains 11% Daily V alue. Iron is essential for healthy cells, especially
red blood cells. •    A good source of potassium—potassium is essential for p roper fluid
balance in cells as well as proper heart function and muscle growth. •    A good sourc e of copper—copper is important for the produ ction of red
blood cells. •    A good sourc e of manganese—manganese helps you to me tabolize fat
and prot ein and other nutrients such as iron; it also supports the  immune
and nervous systems. •    When  young coconuts are tapped for the nutrient-rich water , the meat is
immature and, as a result, it is very thin, soft and gel-like. Th is young
white fl esh is a nutritious, ea sily digestible food for babies, young
children and people recovering  from sur gery or other health issues. It
may als o be used in blended  smoothies, puddings and other baked
desserts, but is not thick or firm enough to grate or chop. Nutrients in 80 g Dried Coconut
24 g saturated fat, 7 g fibre, 16 mg sodium, 5 g sugars, 3 g protein, iron,
vitamins B1, B2, B3, B6, C and E, folic acid, calcium, potassium, copper ,
manganese, selenium, phosphorus, zinc
Forms A vailable•    Fresh whole c oconut in the husk is available in some specialt y stores and
online. •    Fresh whole coconut husked but with the hard, brown shell intact is
available in many specialty stores, supermarkets and online. •    Fresh flaked o r shredded coconut is only widely available whe re coconuts
grow . G rated fre sh coconut is o ften frozen and transported to other non-
tropical places. Selection and Storage
•    Select whole coconuts (in th e husk or husked and in the shell) that are
heavy fo r their size. Unlike young green coconuts, you should be able to
hear the  water slosh around the inside of a mature coconut whe n shaken. Coconuts that have no water inside are old and dry and s hould be
avoided. A void whole coconuts with cracked husks or wet/mouldy
“eyes.”
•    Fresh coconuts will keep for up to 4 weeks, but there is no way of telling
exactly how long a coconut has been stored up to the point of purchase,
so a good rule of thumb is to shake and test for water (see above) and use
fresh coconut from a store within 3 days of purchasing it. •    Once a cocon ut has been cracked and the fresh meat removed , the whole
pieces o f meat will keep in an a irtight container in the refrigerator for up
to 5 days. Chopped or shredded  fresh coconut will keep for up t o 2 days. Fresh co conut m ay be frozen for up to 3 months if sealed in a n airtight
container . •    Fresh  whole coconuts are available in specialty stores year - round from
Florida, Honduras, the Dominican Republic and Puerto Rico, peaking
from September through April. Cooking with Fr esh Coconut
•    For cooking, fresh coconut meat is either sliced into very thin, long strips
or , m ore commonly , shredded, g rated, chipped or chopped. Use a cheese
grater for thin, wide shards; a micro-grater for thin, short pieces; or a
food pro cessor o r electric chopper for either lar ge or small pieces or to
produce a coconut powder .•    U se fresh sliced or shredded c oconut meat, which is naturally sweet, in a
wide variety of recipes, such as appetizers, soups, stews, vegetable
dishes, main dishes, salads, marinades, sauces, beverages and desserts. •    Chop or dice fresh coconut for a snack or shred it to use as a garnish for
both sweet and savoury dishes. How to Extract Fr esh Coconut fr om the Shell
1. Using an ice pick or a sharp knife, pierce one or two of the eye s found at
the base of the hard, brown shell. T ip the coconut over and drain the
water into a bow l or jug. Enjoy immediately as a beverage or t ransfer to
an airtight container and refrige rate for up to 1 day . (See list of uses on
page 8.) 2. Freeze the whole coconut for a n hour or bake in a preheated 35 0°F oven
for 2 0 to  30 minutes. (Freezing or heating the coconut causes t he paper -
thin, brown skin on the inside of the meat to shrink away from the hard
seed shell, making is easier to peel the meat.) 3 . If using the oven method, set the coconut aside to cool. 4. W rap the coconut in a dishtowel and, using the flat edge of a ha mmer , tap
all over to crack the shell open . Using a metal spatula or blunt-tipped
knife, pry the meat from the inside of the broken shell pieces. Caution
There ha ve been  cases of recall  of freshly grated coconut due to bacterial
contamination. Dried Coconut
Forms A vailable
•    Sweetened o r unsweetened coconut: Ground, desiccated (also called
“fine”), fine macaroon, grated, shredded, flaked, chipped, diced or
toasted—various forms are widely available in grocery stores and online. •    Cream ed coconut: Dried unsw eetened coconut is ground to a  semi-solid
paste and pressed into a block. Depending on the brand, it may be smooth
or so mewhat gritty . It imparts a  more concentrated coconut flavour thandried coconut in any other form. Don’ t confuse creamed coconut
(sometimes called cream of coconut) with coconut cream (see page 20)
or w ith powdered coconut milk  or cream. Creamed coconut is packaged
in a  box and usually found in the baking ingredients section of the
supermarket. Forms of Dried Coconut
1. Lar ge flakes2. Diced
3. Dessicated or fine4. Shredded
5. Grated6. T oasted
Dried Coconut
Selection and Storage of Dried Coconut
•    Dry your own coconut usin g a dehydrator (follow the manufacturer ’ s
instructions) or source naturally dried unsweetened or ganic coconut for
use in most of t he recipes in this book. Most whole food or health food
stores carry high-quality dried coconut. •  A void dried coconut that has added preservatives. •    Dried coconut will keep for up to 3 months if kept in an airtight container
stored in a cupboard (because the oil is shelf-stable). Cooking with Dried Coconut
•    U se naturally dried shredded  coconut as you would fresh coconut in a
wide va riety of appetizers, soups, stews, vegetable or curry dishes, main
dishes, salads, marinades, sauces, beverages and desserts. •    Unsweetened coconut, which is mildly sweet, is best in savoury recipes
for curries, chutneys, soups, stews, tagines and other meat dishes. •    Sw eetened dr ied coconut lends a light texture to baked goods due to its
higher moisture content from the added syrup. Health NotesDried coconut may be soaked in  sugar solutions or corn syrup to sweeten it,
and nitrites or su lphites are sometimes used as preservatives. Always check
the label. Cr eamed Coconut
Selection and Storage of Cr eamed Coconut
•  Look for or ganic unsweetened creamed coconut. •    Store at room temperature. Creamed coconut will keep for a y ear or more
if unopened. Store opened cream ed coconut in an airtight contai ner in the
refrigerator for 1 year or longer . Cooking with Cr eamed Coconut
•    Use to make a n easy coconut cooking liquid: Mix 2 tablespoons creamed
coconut with 1 cup coconut water or plain water . Add the m ixture to
soups, s tews, sa uces, dips or an y recipe that calls for vegetable  broth or
coconut milk. •    Stir 1 tablespoon into smoothies, curries, stews, gravy , soups, dips and
sauces. •    Use in icing and as a filling for cakes, breads, muf fins, cookies and
chocolates to impart a coconut flavour . •  Use to make coconut ice, yogurt and ice cream. Health Note
Sometimes suga r and other additives are added to creamed coco nut. Always
check the label. Coconut Oil
Coconut oil is the essential constituent in both coconut water and coconut
meat that gives them their healing properties. Until recently , coconut oil,
which is  a saturated fat (solid at  room temperature), was considered a poor
dietary choice. W e now know that coconut oil is an extremely important
and healthy fat to include in our daily diets. Do not confus e saturatedcoconut oil, which is composed of short- and medium-chain fatty acids
extracted from a plant source, with saturated fats from hydrogenated oils or
animal sources, which cause long-term damage to the body . Our bodies actually need high-quality polyunsaturated and saturated fats
that are high in  short- or med ium-chain fatty acids to keep our serum
cholesterol low . The problem with mono- or polyunsaturated oils such as
olive or canola oil is that they a re unstable and susceptible to oxidation and
free radical formation unless they are unrefined, cold-pressed, stored
properly (in transportation, at the store and in the kitchen) and u sed for raw
or lo w-heat recipes. Coconut oil is so high in lauric acid that it i s incredibly
stable and it does not oxidize or break down during transportat ion, storage
or at moderately  high cooking temperatures. Research by nutritionist and
biochemist Mary G. Enig, Ph.D., suggests that lauric acid and other
complex ingredients in coconut  oil actually reduce LDL (bad) cholesterol
and improve HDL (good) cholesterol.Methods of Pr ocessing
T wo thin gs dete rmine the ultimate nutrient level of any oil: the quality of
the plant source and the method of extracting the oil from it. Coconuts are a
sustainable crop, and they do not need fertilizers or chemicals to grow . The
“or ganic” designation for coconut products is more important when it is
used to describe  the way that the coconuts are processed (if chemicals have
been use d to separate the oils from the solids, the resulting prod uct—either
copra or the o ils—is not or ganic). Unfortunately at the present time,
“or ganic” only refers to growing methods, not the oil production process. “V ir gin” is the term used to de scribe oils that have been pressed in a
machine that is cold—they are t he first oils to be produced before the press
heats up . V ir gin oils may be expeller pressed and then further processed
either b y heatin g or fermenting to separate the water out, so it pays to
research a brand before buying. Oil that is extra cted from copra may be purified (refined, bleached and
deodorized) usi ng high heat, and sometimes sodium hydroxide (lye) is
added to  prolon g shelf life. The se lower -quality (and usually lower -priced)
refined coconut oils are, therefore, devoid of most, if not all, health benefits. On the other hand, oil that is extracted from fresh coc onuts by
mechanical or expeller pressing  or by centrifuge does not require chemical
refining (bleach ing or deodorizing). If heat has not been used, these
methods do not alter the natural components of the oil in any way and they
retain all of the health benefits (see pages 17 to 18). The centrifuge method of separa ting the oil from the water (the healthiest
because no heat is used) is a two-step process. First, fresh gra ted meat is
pressed to produce coconut mi lk. The milk is then spun to s eparate the
water an d solid matter from the oil. No heat, chemicals or deo dorizers are
used in this process, and it is often referred to as “extra-vir gin.”
Extra-vir gin or vir gin raw unrefined oil from fresh or ganic coconuts is
the very best you can buy . (It is comparable in price to other high-quality
or ganic vir gin raw oils.) It retains the fatty acids, nutrients and
phytonutrients and delivers the health benefits you want. It is stable (won’ t
break do wn by oxidation) at room temperature and is safe to use  in cookingat m oderate temperatures (350° F). Because it is stable, you don’ t have to
worry about how it was transported or stored. Primary Use
Coconut oil is p rimarily used in cooking, but it is also an ingredient in skin
and hair products. About Hydr ogenated Fats
When any oil i s broken down by heat or chemicals or when it has
oxidized (the oxygen molecules  have been ravaged by free radicals),
its h ealth-giving  fatty acids are transformed into trans fatty a cids, a
completely dif ferent and heart- damaging substance. This pro cess is
known as hydrogenation: the structure of the oil is altered from a
polyunsaturated form to a saturated one by the addition of hydrogen. Hydrogenation is used to make polyunsaturated fats solid at room
temperature and to stabilize them. Because they are carcinogenic and
can caus e heart  disease and oth er major problems, all hydrogenated
fats, inc luding coconut oil, that have under gone this process should be
eliminated from your diet. Health Benefits of Organic V irgin Raw Coconut Oil
•    Help s you lose weight—its medium-chain fatty acids help regulate
thyroid function, balance blood sugar levels, increase ener gy and
stimulate metabolism, all of which encourage weight loss. •    Lowe rs chole sterol—almost h alf (49%) of the fatty acids in coconut oil
are lauri c acid (converted to monolaurin in the body), which helps lower
LDL (bad) cholesterol and increase HDL (good) cholesterol. •    Reduc es your risk of heart dis ease—medium-chain fatty acids are rapidly
absorbed almos t directly into the liver and are converted int o ener gy
instead o f being  stored either in  adipose (fat) tissues or deposi ted in the
arteries (as are the long-chain fatty acids in animal fats). •    Stable  at room and moderate c ooking temperatures—it won’ t oxidize and
form dangerous free radicals (as do unsaturated fats).•    Suitable for  those with di abetes—the medium-chain fatty acids in
coconut oil do n ot raise blood sugar levels and they keep levels  even by
providing a steady source of e ner gy without stimulating the release of
insulin. Steady blood sugar levels help prevent hypoglycemia, a
precursor to type 2 diabetes. •    Su pports your liver—the liver  is the clearing house for the body’ s toxins,
hormones, bile and other substances. Coconut oil’ s antimicrobial fatty
acids cleanse the liver and help protect it from damage from free radicals. •    B oosts your daily ener gy—th e medium-chain fatty acids pass directly to
the liver , where they are burned  for ener gy; 2 teaspoons of coconut oil a
day will supply you with steady ener gy . •    Improves nu trient absorption—studies have shown that coconut oil
enhances the body’ s ability to absorb vitamins, minerals, antioxidants and
other phytonutrients from food, especially fats and fat-soluble vitamins. These studies suggest that food cooked in coconut oil will help transport
nutrients from the food through  the stomach lining into the bloodstream. Consuming coco nut oil on its own or in food helps prevent vit amin and
mineral deficiencies. •    Im proves dige stion—because medium-chain fatty acids in coc onut oil are
smaller than the long-chain fats  found in other oils and animal fat, they
require less ener gy and fewer en zymes to break down for digestion. This
puts less strain on all the diges tive or gans, especially the pancreas and
gall bladder . •    Decre ases inflammation—inf lammation is a major factor contributing to
the developmen t of disease. Ac cording to a study from the Institute of
Human Nutrition  at the University of Southampton, UK, coconut oil may
be usefu l in the treatment of both acute and chronic inflammation and
inflammatory diseases, including heart disease. •    Impro ves you r immune system—or ganic vir gin raw coconut o il is high in
lauric, capric and caprylic acids. These fatty acids are antimicrobial,
antifungal and antiviral, meanin g they combat the minute or ganisms that
cause disease. Lauric and capric  acids in coconut oil help treat intestinal
yeast inf ections such as candidiasis. Lauric acid is converted in  the bodyto monolaurin, which has been shown to inactivate or protect against
viruses such as HIV , measles, herpes simplex virus, flu and rubella. •    Helps  prevent  breast, colon an d other cancers—coconut oil helps to keep
the blood void of free radical damage, which contributes to degenerative
diseases such as heart disease and cancer . Oxidation occurs when
hydrogenated oi ls (shortening and mar garine) or animal fats (which are
long-chain fatty acids) are consumed, so eating coconut oil not only
of fers protection against free radicals, it replaces other unhealthy fats. •    Improves Crohn’ s disease, ir ritable bowel syndrome, ulcera tive colitis,
gall bladder disorders, pancreatic disorders and other digestive disorders
—the antiviral, antimicrobial and antibacterial constituents in coconut oil
play a role in neutralizing bacterial infection, and the anti-infla mmatory
properties soothe inflammation in the digestive tract. •    Helps prevent osteoporosis and supports the development of strong bones
and teet h—the antioxidants fou nd in coconut oil protect the bones from
destruction by oxidizing free radicals. •    Moist urizes, h eals and protects the skin—it absorbs quickly into the skin,
does not feel greasy or sticky , and has been found to diminish and
prevent wrinkles, moisturize and alleviate minor burns, rashes and insect
bites. •    Conditions yo ur hair and help s control dandruf f—using cocon ut oil either
before or after shampooing your hair can leave it soft, shiny and full. Caution
Because the medium-chain fatt y acids in coconut oil require few or no
enzymes to break them down in the intestines, coconut oil can cause mild
forms of diarrhea in some people. It is wise to start with sm all amounts
when cooking with or taking coconut oil as a supplement for the first time. Nutrients in 100 g Coconut Oil
86 g  saturated f at (short- and medium-chain saturated fatty acids including
lauric acid), 1.8 g polyunsaturated fat, 6 g monounsaturated fat
Forms A vailableCoconut oil is available in pint or quart glass jars or in lar ger quantities in
plastic tubs. Selection and Storage
•    Use only ce rtified or ganic, unrefined or raw coconut oil. If you can
determine the method of extraction, choose the oil that has been cold-
press expelled and centrifuged to remove the water . •    T wo indicators of good-quality coconut oil are a higher price and a
pleasing coconut scent. It is exp ensive to extract the oil i n a way that is
healthy . Oils that have been re fined, bleached and deodorized do not
carry the distinctive smell of c oconut and do not contain the healing
properties of or ganic vir gin raw coconut oil. •    Store coconut  oil in a cool cup board and it will keep for up to 3 years. Its
stability makes coconut oil re sistant to oxidation and rancidity . For
convenience, tra nsfer 1 to 2 cups from the original container to a glass
container with a tight-fitting lid  and place it close to the stove. This will
ensure th at you have a constant supply of softened coconut oil at hand for
cooking. Cooking with Coconut Oil
•    In  addition to its many heal th benefits, vir gin raw coconut oil is heat
stable at moderate temperatures— its smoke point is 350°F , the highest of
any unrefined vegetable fat. Th is makes it the perfect choice for almost
all cooking methods, including stir -frying, baking, roasting and pan-
frying. Most other oils, including olive oil, are not stable at moderate
temperatures, es pecially when used to fry food, and they can br eak down
into highly carcinogenic trans fatty acids. •    Keep the heal th benefits of c oconut oil by cooking over med ium to low
temperatures on the stovetop and limiting oven temperature to 350°. •    C oconut oil is a healthy all-purpose oil—replace the cooki ng oils you
currently use with high-quality  or ganic vir gin raw coconut oi l. Keep a
small amount of high-quality or ganic vir gin raw polyunsaturated oil, such
as w alnut, olive or sunflower oil, for use in salad dressings or other raw
dishes w hen you  want an oil that imparts a dif ferent flavour and one thatwon’ t fi rm up at cooler temperatures. Always store polyunsaturated oils
in the refrigerator . •  Coconut oil is solid at room temperature but easily melts to oil at 76°F . •    Use as a butter replacement: Drizzle on vegetables or spread over bread
(or whip half butter and half softened coconut oil). •    Stir 1 tablespo on into hot or warm drinks such as cocoa, tea, cof fee, chai
and cider . •  Add 1 tablespoon to smoothies. •    S tir 1  teaspo on into cooked rice, amaranth, quinoa, oatmeal and other
grains. •  Use to grease pans for baking. How to Soften Solidified Coconut Oil
Bring a small s aucepan of water (2 to 3 inches) to boil over high heat. Remove the lid from the jar of coconut oil and stand the jar i n the water . W ithin a few s econds, the oil will be soft enough to measu re. Recipes
typically call for two types of coconut oil: softened and melted. Softened coconut oil —The oil has softened to a consistency that is similar
to butter at room temperature. Y ou can scoop softened coconut oil with a
spoon. Melted coconut oil —The oil has melted to a clear l iquid similar to corn oil
or o live oil. Y ou can pour melted coconut oil into a liquid measu ring cup or
spoon.Caution
Do not heat coconut oil above 350°F or past its smoke point—excessive
heat wil l cause it to break down  into oxidizing trans fatty acids and destroy
its health benefits. Coconut Milk and Coconut Cr eam
Coconut milk and coconut cream are both white, creamy liq uids with a
nutty-coconut flavour . Y ou can make them at home by mixing  water with
fresh or dried co conut meat and then squeezing it to extract the thick, rich
milk or cream (see pages 22 to 23). Coconut cream is the resul t of the first
pressing—it is thicker , with more oil and solids and less water . As more
water is  added to extract solids from the meat, the product ge ts thinner—
this is coconut milk. Commercially produced milk and cream are pressed from copra, but
gums are added for extra thic kness and texture. Some also have added
preservatives; check the labels. If co mmercially  canned coconut milk is refrigerated or if it has  not been
disturbed for some time, the lighter , fat-rich cream floats to the top,
especially in brands that do not use emulsifiers or thickeners. If  you have a
use for the cream, scoop it out of the can before using the milk in recipes; if
not, shake the ca n before opening and the fat will be distributed evenly into
the milk.Primary Use of Coconut Milk and Coconut Cr eam
Coconut milk and cream are primarily used in cooking. Health Benefits of Coconut Milk and Coconut Cr eam
Drinking—or cooking with—coconut milk and cream will deliver the
benefits of coconut oil to the extent that it is in the product. Because
coconut cream is usually highe r in oils, it will be slightly mor e beneficial
than coc onut milk. “Lite” or fat -reduced coconut milk will be significantly
lower in the health-giving oil. Caution
Canned coconut  milk and cream  may contain bisphenol A. They may also
be swe etened and contain added guar gum, xanthan gum, sodium
carboxymethyl cellulose, polysorbate 60 and sulphites. Do not confuse  the coconut be verage sold in T etra Paks with coconut
milk. It is sweet ened with cane juice and some brands have most or all of
the following added: inulin, carrageenan, gellan gum, sea salt, xanthan gum
and guar gum. In  addition, there is little coconut oil in these prod ucts (about5 g of saturated fat per cup). As  with all liquids packaged in T etra Paks, the
contents have been heated to a  high temperature to kill micro-or ganisms,
thus destroying any of the natural benefits in the coconut oil. Forms A vailable
•    C anned coco nut milk and cream are widely available. Choose or ganic
coconut milk and coconut crea m—they of fer the best-quality  fat and
creamier liquids. •    The coconut  milk beverage available in a T etra Pak contains 5 g of
saturated fat per cup, is sweet ened with cane juice and may contain
inulin, carrageenan, gellan gum, sea salt, xanthan gum and guar gum. Because of the additives and lower fat, I do not recommend u sing this
product in cooking. •    A void “lite” coconut milk—it has had roughly 60% of the nourishing
coconut oil removed. Selection and Storage
•    M aking your own coconut m ilk and cream ensures they will be or ganic
(if an or ganic coconut is used) and free of gums and chemical additives. If yo u must use canned coconut milk, look for or ganic products packaged
in BP A-free cans and always check the label for unwanted ingredients. •  Cans and T etra Paks may be stored in a cupboard until ready to use. •    Refrig erate fre shly made coconut milk and cream—and the milk or cream
from opened cans and cartons—in an airtight container for up to 3 days. •    Fresh coconut milk and cream may be frozen and will keep for up to 3
months i n the freezer but may separate. Once thawed, shake the container
to distribute the fat evenly into the liquid; use immediately or refrigerate
for up to 3 days. Cooking with Coconut Milk
•  Use coconut milk in curry and Thai dishes. •  Use to replace water or vegetable or chicken broth in soup, stew and other
moist-heat cooking methods. •  Substitute for dairy milk in smoothies, baked goods, sauces and dips.•  Use in custards and other desserts. Cooking with Coconut Cr eam
Coconut cream is thicker than coconut milk and is an excellent replacement
for dairy cream in sauces, dips and desserts. How to Make Coconut Cr eam and Milk
The first  press will yield a thick, rich cream. The second press will produce
a th inner milk. Experiment with quantities to determine the perfect
consistency for your needs. T o make cr eam fr om fr esh coconut:  For  every 3 cups shredded fresh
coconut meat, use 2 cups hot water (or scalded dairy milk). Method A:  Lin e a bowl with cheesecloth, add coconut and pour water over . Let steep for 30 minutes. Gather the cheesecloth up and squeeze the liquid
through it, collecting the cream  in the bowl. Reserve the coconut solids to
make milk. Method B:  I n a blender , co mbine 3 cups s hredded coconut and 2 cups ho t
water . Process for 1 to 2 minutes or until coconut is finely chopped. Line a
sieve with cheesecloth and plac e over a bowl. Pour coconut mixture into
sieve an d, using the back of a w ooden spoon, press out the crea m. Reserve
the coconut solids to make milk. Method C:  Use a heavy-duty juicer to separate the juice from the pulp. The
result is a smaller amount of rich, thick coconut cream. If desired, dilute
this with either c oconut water or plain water to make coconut milk. Use the
pulp in soups, stews and curry dishes or to make face or body scrubs. T o make milk fr om fr esh coconut after making cr eam:  After making
coconut cream following any of the methods outlined, you can use the
reserved coconut solids to make milk. In a saucepan, combine the reserved
coconut with 2 c ups of water an d bring to a boil over high heat. Reduce the
heat and simmer for 5 minutes. Set aside to cool. T ransfer the cooled
mixture to a ble nder and blend for 1 minute. Line a sieve with cheesecloth
and plac e over a bowl. Pour co conut mixture into the sieve and, using the
back of a wooden spoon, press out the milk.T o mak e milk without first making cr eam:  For every 2 cups shredded
fresh coconut meat, use 4 cups hot water (or scalded milk) and follow
directions for methods A or B on facing page. T o m ake cr eam fr om dried co conut:  F or every 2 cups of shredded d ried
coconut meat, use 1 cup hot water (or scalded milk). Method A:  Lin e a bowl with cheesecloth, add coconut and pour water over . Let steep for at least 30 minutes or up to 4 hours. Gather the che esecloth up
and sque eze the liquid through it, collecting the cream in the bo wl. Reserve
the coconut solids to make milk. Method B:  In a blender , combine coconut and water . Process for 1 to 2
minutes or until finely chopped. Line a sieve with cheesecloth and place
over a bowl. Pour coconut mi xture into sieve and, using the back of a
spoon, press out the cream. Reserve the coconut solids to make milk. T o make milk fr om dried coconut:  After making coconut cream following
any of the methods outlined, you can use the reserved coconut solids to
make m ilk. Follow the directions for making milk from fresh coconut (on
facing page). T o mak e milk without first making cr eam:  For every 2 cups shredded
dried coconut meat, use 2 cups hot water (or scalded milk) and follow
directions for methods A or B at left. T o mak e milk fr om cr eamed c oconut:  In a blender , combine 2 parts w ater
and 1 part creamed coconut and blend until coconut is evenly dispersed in
the water . Use as is (with gritty coconut). If you prefer a smoother milk, line
a bowl with cheesecloth and pour the blended mixture into it. Gather the
cheesecloth up and squeeze the liquid through it, collecting the milk in the
bowl. Discard the fine coconut grounds. Notes
•    For a thicker cream, refrigerate freshly made (or canned) cream and then
skim the  soft, thick, fatty layer that rises to the top (if canned, fl ip the can
upside down, open and scoop the solids out). Use the remaining liquid as
milk.•    U se fr esh coc onut milk or cream immediately or refrigerate i n an airtight
container for up to 3 days. •    Instead of discarding the coconut that has been used to make coconut
milk or cream, f reeze it and use  it in curries, soups and stews or to make
face and body scrubs (see Chapter 9). Coconut Flour
Coconut flour is dried, defatte d and finely ground unbleached coconut
meat. It does not require the add ition of preservatives, so check the label to
make su re the brand you buy is p ure coconut flour . Coconut flour is suitable
for use in recipes calling for flour and yet it is gluten-free. Like the oil, it is
very sta ble and should retain it s nutrient profile for the time you will be
storing it. Primary Use
Coconut flour is primarily used in cooking.Health Benefits
•    H igh in fibre  (higher than a ny other flour)—2 tablespoons  of coconut
flour delivers 5 g of fibre, wh ich helps prevent constipation , absorbs
toxins and helps manage diabetes and prevent degenerative diseases such
as heart disease and cancer . •    Low in digestible carbohyd rates (glucose)—2 tablespoons of coconut
flour contains 8 g of carbohydrates (less than most fruit and vegetables). •  Gluten-free. Caution
Some brands contain sulphites (carcinogenic additives). Always check the
label. Nutrients in 1/4 Cup of Coconut Flour
10 g (40% DV) fibre, 4 g fat , 60 mg sodium, 16 g carbohydrates, 4 g
protein, iron (4% DV)
Forms A vailable
Coconut flour is available fin e or coarse, both labelled as flour . It is
available in some supermarkets and most bulk, whole food and  health food
stores. Selection and Storage
•  As with coconut oil, the quality of coconut flour depends on the quality of
the coco nuts and the method used to mill them. Look for or ganic,
unbleached, raw unsweetened coconut flour . •    Unop ened, coconut flour is shelf-stable for up to 1 year sto red at room
temperature and for up to 2 years if refrigerated or froze n. Resea l and
refrigerate or freeze after opening. Cooking with Coconut Flour
•    F inely milled from dried coc onut meat, coconut flour has a  wheat-like
consistency that  makes it suitabl e for use along with wheat or ot her kinds
of flour in recipes calling for flour . Because it is gluten-free, it’ s great toadd to gluten-fr ee flour for thos e who suf fer wheat aller gies or  who are
following a gluten-free diet. Like the oil, it is very stable and should
retain its nutrient profile during storage. •    Its lig ht cocon ut flavour blends well with wheat or other type s of flour in
savoury baked goods. •    Cocon ut flour  can replace up to 20% of the flour in cakes, c ookies, pies
and quick breads, but you will need to add an equal amount of  liquid to
allow for its hygroscopic (water -absorbing) quality . Note that coconut
flour will increase the volume due to its high fibre content. •    A dd up to 10% coconut flour  to yeast breads but add an extra egg or 1/4
cup milk. •    Beca use it contains fibre, coconut flour works well as a coating for
chicken, fish or seafood—use it in place of regular flour or cornmeal. •    Coco nut flou r does not have  the thickening power of gluten (as does
wheat fl our), bu t you can use coconut flour to thicken sauces, gravy and
curry dishes because the fibre swells as it absorbs liquid from the
mixture. Sauces are slightly gritty and not as smooth as those made with
wheat flour . •    Baked  goods made with coconut flour are more crumbly than those made
with wheat flour . Coconut Sap Pr oducts: Sugar Crystals, Nectar , V inegar ,
AminosT rees and plants produce a sticky fluid called sap that is transported from
the roots  toward the leaves (or from where carbohydrates are produced to
where th ey are stored). In addition to the food products derived from the
coconut seed, the tree’ s naturally occurring sap i s processed into healthy
cooking ingredie nts. Coconut sugar crystals and nectar are deri ved entirely
from the  raw sap, called tuba, w hich is collected from coconut flowers or
the stem that feeds the flowers and fruit (coconuts) of the coconut tree. Fresh coconut sap (directly ou t of the tree) consists of 0.5% glucose,
1.5% fr uctose, 16% sucrose and water . It also contains the following
nutrients: 17 amino acids, vitam in C, broad-spectrum B vitamins and trace
minerals. Health Benefits
•    Coconut sap is low on the glycemic index—the presence of fibre and
inulin ar e the key factors that m aintain the glycemic index at a n average
of 35 in the crystals and nectar . •    Ra w sugar crystals and nectar are rich in enzymes, the nutrients that help
the body with various digestive functions.•    The f ructose in raw coconut  nectar is not processed throug h the liver ,
unlike corn and agave syrups, w here the fructose can be as high as 90%
and is converted into lipids as a by-product. Coconut Sugar Crystals
Having no coconut aroma or fla vour , coconut sugar crystals are tiny beads
with a texture th at is drier than brown sugar and have the plea sing flavour
of caramel and molasses. Primary Use
Coconut sugar crystals are primarily used in cooking. Nutrients in 1 T ablespoon Coconut Sugar Crystals
7 g carbohydrat es (sugars: 8% to 10% glucose, 10% to 12% f ructose and
nearly 74% sucrose), 10 mg sodium, and a proportion of the 17 amino
acids, vi tamin C, broad-spectru m B vitamins and trace minerals from the
sapForms A vailable
Coconut sugar crystals are only available in a dry , dark brown c rystal form. Y ou can  find them in some supermarkets and many specialty , bulk, health
and whole food stores. Selection and Storage
•  Look for or ganic, unrefined, unbleached coconut sugar crystals. •  Store in an airtight container at room temperature for up to 6 months. Cooking with Coconut Sugar Crystals
•    Y ou can subs titute coconut sugar crystals for granulated white or brown
sugar in recipes. •    C oconut suga r crystals can’ t be caramelized like granulated white sugar
because they burn at a much lower temperature than refined ca ne sugar . (Caramelizing requires a temper ature from 320°F to 356°F , which is too
high for coconut sugar crystals.) Coconut Nectar
Thick and rich, coconut nectar is a dark brown, tartly sweet syrup with
heavy malt and molasses overtones. Primary Use
Nectar is primarily used in cooking. Nutrients in 1 T ablespoon Coconut Nectar
13 g carbohydr ates (same sugar ratio as crystals), 20 mg sodium, and a
proportion of the 17 amino aci ds, vitamin C, broad-spectrum B vitamins
and trace minerals from the sap
Forms A vailable
Coconut nectar is available in 12-oz (375 mL) or smaller bottles or plastic
vacuum packs. Y ou can find it in some supermarkets and many specialty ,
health and whole food stores.Selection and Storage
•  Opt for or ganic, unrefined, unbleached coconut nectar . •    Store in original airtight conta iner (or transfer to an airtight container) at
room temperature. •    Coconut nectar will keep for several years if moisture does not penetrate
the container . Cooking with Coconut Nectar
•    Y ou can substitute an equal amount of coconut nectar for other liquid
sweeteners, such as honey or maple syrup, in all recipes. •  Use to sweeten beverages and teas. •  Drizzle over cereal and fruit. Coconut V inegar
Robust, with no coconut aroma or flavour , coconut vinegar is the fermented
sap (kno wn as tuba) taken from  the stem that feeds the coconut flower and
fruit (coconut). As coconut vine gar ages, the taste becomes sha rper , and it
turns fro m cloud y white to ligh t yellow to a clear light brown. Sediments
and vinegar “mother” will settle  on the bottom of the bottle as the vinegar
ages, but these do not interfere with its quality or use; simply shake the
bottle before measuring into recipes. Primary Use
Coconut vinegar is primarily used in cooking. Health Benefits
Raw coconut vinegar is a live  food product that delivers the enzymes,
amino acids and trace minerals found in the sap. Nutrients in 1 T ablespoon Coconut V inegar
5% sodium and a very small proportion of the 17 amino acids , vitamin C,
broad-spectrum B vitamins and trace minerals from the sapForms A vailable
Coconut vinegar is usually sold in 12-oz (375 mL) bottles or smaller . Y ou
can find  it at som e specialty or food stores and many whole food  and health
food stores. Selection and Storage
•    Unf iltered and unheated ( raw) coconut vinegar is preferred over
pasteurized, which kills all live enzymes. •  Store at room temperature. •  W ill keep for a year or longer . Cooking with Coconut V inegar
•    Substitute for apple cider vinegar in recipes. Use in dressings, marinades,
sauces, dips and other sweet-sour recipes that call for vinegar . •    For a refresh ing drink, combine 1 to 3 tablespoons of coconut vinegar
with 1-1 /2 cups  warm water an d coconut nectar or honey to taste. Chill
and add ice if desired. Coconut Aminos
Amino acids are the building blocks of protein, which are the nutrients
needed by the body to build and maintain or gans and tissue s. Coconut
liquid am inos are available as a seasoning sauce made from the fresh sap of
the c oconut tree, sometimes wit h a little added mineral-rich sea salt. They
are fermented for approximately 8 weeks and aged. Primary Use
Aminos are primarily used as a flavouring or seasoning in cooking. Health Benefits
•    Raw aminos deliver beneficial enzymes and bacteria that are alive and
viable. •    The aging/fermentation process creates naturally occurring beneficial
probiotics.•    T hey contain  approximately  65% less sodium than other non-coconut
brands of soy-based aminos. Nutrients in 1 T easpoon Coconut Aminos
5% sodium and a very small proportion of the 17 amino acids , vitamin C,
broad-spectrum B vitamins and trace minerals from the sap
Health Note
While n o sulphi tes are added to  most raw coconut aminos, sul phites are a
naturally occurring compound (found on grapes, onion, garlic and other
plants) t hat nature uses to prevent microbial growth. As aminos  go through
a natural aging process, naturally occurring sulphites are more likely to
exist in them, but in trace amoun ts. This is true of most aged pro ducts, such
as soy and tamari sauce. Forms A vailable
Coconut aminos  are usually sol d in 8-oz (250 mL) bottles or s maller . Y ou
can find aminos in health and whole food stores and online. Selection and Storage
•    Look for raw coconut aminos, which means that beneficial e nzymes and
bacteria remain alive and viable. •  Store at room temperature. W ill keep indefinitely . •    Because raw aminos are a live, aged product, you may come across some
bottles that are more ef ferv escent than others due to continued
fermentation wi thin the bottle from the natural yeast. If this happens,
pressure builds up inside the bot tle and, when opened, it can fizz over . T o
prevent this, place aminos in the refrigerator to settle the contents prior to
opening for the first time. Y ou d o not need to store opened aminos in the
refrigerator . Cooking with Coconut Aminos
•    C oconut amin os are used to add saltiness and flavour to a wi de range of
recipes. The clear brown liquid has no coconut flavour or aroma and is
similar in taste to soy or tamari sauce.•  Substitute for soy or tamari sauce or for other soy aminos. •    Serve with rice or sushi or use in stir -fry dishes, casserole s and other
recipes, especially Asian dishes. •  Use in drinks, sauces, marinades, dips, dressings and soups.2
B r e a k f a s t
Banana Coconut Oatmeal
Black Rice T orte
Coconut Granola
Blueberry Granola Muffins
Coconut Quinoa
Roasted V egetable Frittata
Fr ozen Br eakfast Smoothie
Gr een Energy Smoothie
Strawberry Day Starter SmoothieBanana Coconut Oatmeal
Makes 2 servings
This satisfying br eakfast dish  may be served either hot or at r oom
temperatur e wi th dairy or non-dairy milk. T op with chopped or toasted
nuts or seeds; plain or toasted coconut; raisins; dried cranberries or
dried chopped apricots; or fr esh seasonal berries or chopped tr ee fruit. 1 can (14 oz/398 mL) coconut milk
1-1/2 cups large-flake r olled oats
2 bananas, thinly sliced
1 tsp softened coconut oil
1 tsp coconut nectar or honey
1/4 tsp gr ound cinnamon
1. In a saucepan, bring the milk to a boil over high heat. Stir in the oats,
bananas, oil, nectar and cinnamon. Reduce heat and simmer , stirring
frequently , for about 8 minutes or until all of the liquid has been
absorbed.Rolled oats ( at left ) are oat kernels  or “groats” that have been steamed
and then flattened into lar ge flakes by heavy rollers. Often called lar ge-
flake or  old-fashioned oats, they take longer to cook than quick or
“instant” rolled oats, which have been steamed longer and rolled
thinner . Cooked instant oats are softer and somewhat mushy , whereas
lar ge-flake oats hold their shape and have a chewier texture after
cooking. Y ou can use instant rolled oats in this recipe, but yo u will
need to follow the package dir ections and reduce the cooking time
significantly . If y ou happen to have leftove r cooked oatmeal, press it in to a
resealable container and refriger ate it overnight. The next day , pop the
porridge “loaf” out of the container and cut into 1/2-inch slices. Fry the
slices in an oiled skillet (I use co conut oil) over medium heat for about
4 minut es on each side or unti l browned on both sides. Serv e with
fresh fru it or maple syrup. Thanks to John Haidet and his wife , Kate,
for i ntroducing me to these whil e we were travelling in the Cotswolds,
England—oatmeal slices are a delightful and creative way to “waste
not.”Black Rice T orte
Makes 6 to 8 servings
Black rice was once called the forbidden rice of China’ s vast empir e
because only the emper or and  his family held the right to e at it. Given
that black rice is loaded wit h antioxidants, this was indeed a gr eat
privilege. Now this amazing purple-black rice is widely a vailable at
many supermarkets, Asian gr ocery stor es and whole food markets. This is a weeke nd brunch or “night befor e” weekday r ecip e. Finish to
the end  of Step 5 and spr ead  mashed potatoes evenly overtop of the
torte. Cover and r efrigerate until the next morning. Bring to r oom
temperatur e and bake, following the dir ections in Step 6. 1/2 cup black rice
1/2 cup short-grain br own rice, rinsed and drained
2 large potatoes, cut into 1-inch cubes
2 tbsp butter
1/4 cup milk
2 tbsp melted coconut oil
1 onion, coarsely chopped
1 leek, white and light gr een top, coarsely chopped
1 lb (500 g) mixed mushr ooms, coarsely chopped
1 tbsp fr esh thyme leaves
1 tsp sea salt
1/2 cup finely chopped walnuts
1 egg, lightly beaten
1 cup shr edded cheddar cheese1. I n a saucepan, bring 2 cups sa lted water to a boil over high heat. Add
black an d brown  rice. Cover , re duce heat and simmer for 40 minutes or
until ch ewy-tender . Remove fr om heat, uncover and let stand for 3
minutes to allow the rice to absorb any remaining liquid. Fluf f with a fork
and set aside to cool. 2. In another saucepan, cover pot atoes with water and bring to a boil over
high hea t. Redu ce heat and sim mer for 12 minutes or until potatoes are
fork-tender . Drain and rinse with cold water . Return to saucepan. Add
butter an d milk and heat over m edium heat. Mash using a potat o masher . Set aside. 3. Meanwhile, in a skillet, heat oi l over medium heat. Sauté onion  and leek
for 6  mi nutes or until soft. Add mushrooms, thyme and salt. Sa uté for 8
minutes or until mushrooms ar e soft and liquid has evaporated. Stir in
nuts. Set aside. 4. P reheat  oven to 400°F . Grease and line a 9-inch springform pan with
parchment paper . 5. Combine egg an d cooked rice a nd pat evenly into the bottom of prepared
pan. Sprinkle with cheese. Spread mushroom-nut mixture evenly overtop. Bake in preheated oven for 35 minutes. 6. Remove torte from oven and spread mashed potatoes evenly overtop. Bake fo r 10 minutes or until lig htly browned. Let stand for 10  minutes
before serving.In this recipe, I  have mixed equal amounts of black and shor t-grain
brown rice, but you can use a blend of any of the following: lon g- and
short-grain brow n, wild, black Japonica, and red and mahogan y rice. Look for gourmet blends in finer supermarkets or whole food markets. Y ou can  use button, white or cre mini mushrooms, but I prefer to  use
a mix of shiitake, cremini and oyster mushrooms for a richer flavour . Coconut Granola
Makes 6 cups
Give yourself a boost of energy  with this satisfying granola packed with
nuts, seeds, oils and nectar . The combination of pr otein,  fibr e and
healthy fat delivers mor e staying power than most commer cial
granolas, which  ar en’t as high in pr otein-dense ingr edients. Enjoy a
spoonful with yogurt, cooked c er eal or fruit or add to muffin mixes and
use as a loose topping for tarts and bars. 4 cups large-flake r olled oats
1/2 cup natural bran or bran flakes cer eal
2 cups dried shr edded or flaked coconut
1  cup chopped almonds
1/2 cup sunflower seeds
1/4 cup sesame seeds
1/2 cup softened coconut oil
1/3 cup coconut nectar or liquid honey
2  tsp gr ound cinnamon
1/2 cup chopped dried apricots
1/2 cup raisins
1/2 cup dried cherries
1. Preheat oven to 375°F . Lightly oil 2 rimmed baking sheets. 2. On  1 prepared  baking sheet, evenly spread oats and bran. On the
remaining sheet, evenly spread dried coconut, almonds, sunflower seeds
and sesa me seed s. Stagger the sheets in preheated oven and toast for 8
minutes. Remov e sheet of nuts and seeds from oven and set asid e to cool. Stir grains and continue toasti ng for another 6 to 8 minutes or until
lightly browned.3. Meanw hile, in a small saucep an, heat oil, nectar and cinnamon over
medium heat for 3 to 5 minutes  or until simmering. T urn of f heat and let
stand on burner to keep warm. 4. T ra nsfer toasted grains to a lar ge bowl. Stir in the toasted nuts and seeds. Drizzle with warm nectar mixture. Add apricots, raisins and cherries and
lightly stir to coat evenly . Set aside to cool. Store granola in an airtight
container in the refrigerator fo r up to 3 months or freeze for up to 6
months.Blueberry Granola Muffins
Makes 12 muffins
Soft blu eberries and crunchy granola ar e a winning combination in
these muffins sweetened with coconut nectar and grated coconut—a
nice change fr om r egular muffins, which can be high in sugar . 3/4 cup coconut milk
1  large egg
1/2 cup coconut nectar or liquid honey
2  tbsp melted coconut oil
1/2 tsp pur e vanilla extract
1/2 cup all-purpose flour
1/2 cup coconut flour
1/4 cup Coconut Granola (page 37)
1/4 cup grated fr esh or dried coconut
2 tsp baking powder
1/4 tsp salt
1 cup blueberries, fr esh or fr ozen
(drained if fr ozen)
1. Preheat  oven to 400°F . Line a 12-cup muf fin pan with paper liners or
grease the cups with coconut oil. 2. In a bowl, whisk together milk, egg, nectar , oil and vanilla. 3. I n a lar g e bowl,  combine all-purpose flour , coconut flour , granola, grated
coconut, baking powder and salt. Stir well. 4. Make a well in the dry ingredients and stir the milk mixture into it,
mixing just until moistened. Fold in the blueberries.5. Pour the mixture evenly into prepared muf fin cups and bake in preheated
oven for 15 minutes or until a t ester inserted into the centre of  a muf fin
comes out clean.Coconut Quinoa
Makes 4 to 6 servings
Pr otein and healthy fats ar e the key to a perfect br eakfast. N othing can
touch q uinoa for its high pr otein content and nutty flavour . Don’t
forget to rinse the quinoa befor e cooking to pr event it fr om being bitter . For a quick br e akfast, make this dish ahead of time and wa rm it up in
the morning. (It also makes a  gr eat mid-afternoon snack or side dish
with fish or chicken.) 1 cup quinoa, rinsed and drained
1 can (14 oz/398 mL) coconut milk
1/2 cup coconut water or plain water
1 tbsp softened coconut oil
1/4 cup shr edded coconut, fr esh or dried
1/4 cup chopped dried cherries or cranberries (optional)
1. Using a fine-mesh sieve, rinse quinoa under cool running water . 2. I n a saucepan, combine quinoa, milk, coconut water and oil. Bring to a
boil over high h eat. Cover , reduce heat to low and cook for 10 minutes. T urn of f heat and leave the covered saucepan on the burner for 6 minutes. 3. Sti r in coconu t and cherries (if using). Store quinoa in a n airtight
container in the refrigerator for up to 2 days. Y ou can omit th e coconut oil, bu t it is the ingredient that will give this
breakfast cereal  staying power .
_OceanofPDF.com_Coconut_24_7_-_Pat_Crocker.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        COCONUT 24/7
E a s y  W a y s  t o  L o o k
a n d  F e e l  B e t t e r
P a t  C r o c k e r
T o  t h e  c o c o n u t,  th at majestic a nd health-giving  tropical plant, the
tower of life itself, and to the 12,000 or so islands—the “coconut isles”—
lands of  abunda nce nestled in the vast basin of the great Pa cific Ocean
between the T ropic of Cancer and the T ropic of Capricorn. C O N T E N T S
Pr eface
1. Coconut: The Essentials
2. Breakfast
3. Lunch
4. Dinner
5. Appetizers & Snacks
6. Spice Blends, Sauces & Dressings
7. Beverages
8. Desserts
9. Spa Recipes
Acknowledgements
About the Author
Copyright
About the PublisherP R E F A C E
The coc onut has  been sharing it s gifts of fibre, wood, meat and life-giving
water from a time as old as the islands themselves. Antonio Pigafetta, the
Italian n obleman who sailed with Magellan, wrote in his journal, “W ith two
of th ese palm tr ees, a whole fam ily of ten can sustain itself. ” Indeed, even
the 4,000-year -o ld Sanskrit words for coconut, Kalpa V riksha, are thought
to mean “the tree that gives all that is necessary for living. ”
Now, thanks to research by nu tritionist Mary Enig, Ph. D. , Bruce Fife,
C. N. , N.
Coconut water is consumed as a sports drink or refreshing beverage, and it can also be mixed with coconut meat to produce a thicker drink or smoothie.
What are the primary uses of coconut water?
Coconut oil is high in medium-chain fatty acids, which can help with weight loss, reduce inflammation, and provide a boost in energy, among other benefits.
What are the health benefits of coconut oil?
You can pierce the coconut with an ice pick or sharp knife, then tip the coconut over and drain the water into a bowl. You can also freeze or bake the coconut to make it easier to extract the water.
How do you extract coconut water from a young coconut?
Coconut cream is thicker and higher in oil content than coconut milk, and it is often used in desserts. Coconut milk, on the other hand, is thinner and has a lower oil content.
What is the difference between coconut cream and coconut milk?
No, coconut flour should not be used as a 1:1 substitute for wheat flour, as it has a different composition and texture.
Can coconut flour be used as a substitute for wheat flour?