Introduction:
Botanically speaking, coconuts are not nuts, but drupes. The brown, hard shell is surrounded by a thin, green, yellow or light brown, leathery husk. Inside lies the white pulp and coconut water. As the fruit ripens, the coconut water forms the flesh, which solidifies during the ripening process.
Use/Preparation:
Coconut milk plays an important role especially in vegan cuisine as a (lactose-free) alternative to dairy products such as cream, sour cream, mascarpone or crème fraîche and for refining Asian dishes. Coconut oil is suitable for frying and baking. The fruit flesh is an ideal snack, dried and grated or in the form of coconut chips a popular ingredient for baking or mueslis.
Health:
The flesh of the coconut is high in calories due to its high fat content, but has many minerals such as magnesium, iron, sodium and selenium. The oil is considered antibacterial and anti-fungal.
Alternatives:
Depending on the application, coconut products can be substituted accordingly. Coconut milk can be replaced by cream made from cow's milk or another vegetable alternative such as soy or oat cream. Other (ground or grated) nuts can be used for baking. Other nuts, seeds or kernels can also be used as a snack or as an ingredient in muesli, salads, etc. Coconut oil can be replaced by sunflower or rapeseed oil, for example.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 354/1480 |
| Fat | 33,5 g |
| Healthy fatty acids | 29,7 g |
| Carbohydrates | 15,2 g |
| Sugar | 6,2 g |
| Protein | 3,3 g |
| Salt | 0 g |
