The fruit of coconut tree (Cocosnucifera) It is a wonderful creation of nature with multiple healthy benefits. The green coconut has a diameter of up to 40 cm and a weight of about 2.5 kg. It is surrounded by a thick shell with a leather-like and waterproof outer layer. Underneath it has another fibrous layer, which when dried takes on a hairy appearance.

Coming from Indonesia, the Philippines, India and Brazil, it is able to escape unscathed from long trips adrift through the sea, colliding with rocks. It can even survive a fire that leaves everything burned. But this is nothing compared to its properties as food.

From few fruits, as many beneficial health products are obtained as from coconut: you can drink the water it contains or you can eat the fresh pulp and, through a series of simple processes, oil, butter, milk and flour can be obtained from it. 6 foods in 1 and many options to include them in the kitchen! In addition to the palm tree flowers, coconut sugar and an interesting sauce are extracted. There are already 8!

The properties of coconut

The coconut It is caloric, since 100 g of raw coconut provides about 342 calories that come from its saturated fats (34%). It is poor in carbohydrates (4.8 g per 100 g) and proteins (4.2 g in 100 g), although notable in fiber (8 g).

It has vitamins and minerals such as potassium, phosphorus, magnesium, iron and vitamins E, C and group B in minimal quantities.

Its water is an excellent isotonic drink and its oil is antiviral, antimicrobial and antifungal.

Coconut flour: lots of fiber and zero gluten

People with gluten intolerance have a valuable ally in coconut flour: It is used to make pastries and bakeries.

It is poorer in carbohydrates (16%) than cereal flours (70%) but, instead, it provides a lot of fiber (40% of the weight, compared to 12% of whole wheat flour) and twice as much protein (26% compared to 13%).

Coconut flour is fattier than cereal flour, but if used in appropriate quantities it does not have to cause any excess.

A delicious milk

Coconut milk is fatty and thick. Depending on its dilution, it contains between 15 and 22% fat. It represents considerably less fat than that provided by whole cow’s milk (it has between 30 and 35% fat). However, if you want to lose weight, it is not recommended to drink more than 60 ml of coconut milk per day and you should always consume organic quality.

On the other hand, coconut butter is rich in manganese and copper.

Benefits of coconut

The virtues of coconut are so broad that it is often considered a superfood.

Reduces cholesterol

75% of coconut fats are saturated, the type associated with high cholesterol, but its rich in lauric acid produces that not only does it not raise bad cholesterol, LDL, but it reduces it and increases the good cholesterol, HDL according to a study published in The Philippine Journal of Cardiology.

Beyond the biochemical studies is the historical evidence. The coconut has been part of the basic diet of the people of the Pacific Ocean who barely knew about high cholesterol, obesity, diabetes or heart or brain attacks until they modified their traditional diet.

Rehydrating and nourishing water

Coconut water is a natural isotonic drink which is obtained from green coconuts, harvested five or six months old. It is light and provides sugars and fats in moderate doses, as well as minerals and vitamins. It can be used to make refreshing cocktails.

Its oil is antimicrobial

Mature coconut is made up of 35% coconut oil, the only one made up of more than 50% medium chain fatty acids, easily digestible. They are assimilated without the help of bile, are soluble in water and penetrate without problems into the bloodstream and the liver, where they are transformed into energy and, secondly, into a fat reserve, which is why they contribute less to obesity than other fats.

On the other hand, studies suggest that it has antimicrobial, antiviral and antifungal action, both internally and externally. Can be used as body oil in fungal or bacterial infections. In tropical countries like Thailand it is used for cooking because it withstands high temperatures well.

Why should you choose the first cold pressure one?

The beneficial effects of the oil can only be attributed to that obtained by cold pressure from freshly harvested coconuts (preferably organic), unrefined, discolored or deodorized, and packaged in glass, ready to be used. Another thing is copra oil, which is extracted from the dried pulp by boiling it or mixing it with solvents. This is used to make soap or is hydrogenated to be used as a food ingredient in pastries, pastries, ice cream and prepared dishes.

Coconut in the kitchen

To know if a coconut is in good condition, just shake it. If you can hear the water when you move it, it means it is fresh. When opening it, it is advisable to remove the water by making a hole with a sharp knife in one of its three eyes.

The pulp is extracted by breaking the coconut with a hammer or by wrapping it with a cloth and throwing it on the ground. To preserve its pulp you must place it in a container with water and store it in the refrigerator. It lasts up to three days if the water is changed daily.

When purchasing coconut water ready to consume, certain precautions must be taken. Not all coconut waters on the market are equally pure. In fact, pure coconut water, to which health benefits can be attributed, is that freshly taken from the fruit or properly packaged, without additions.

Many products that are marketed as such often have ascorbic acid (vitamin C) added as a preservative, and even sweeteners and other additives. Nor is it authentic coconut water that comes from concentrates.

Coconut pulp can be used to prepare original recipes. It can be included as a main ingredient in a first dish, incorporated into nutritious and healthy smoothies and, of course, it is ideal for giving an exotic touch to desserts of all kinds.

One use for each derivative

• Oil: Suitable for frying due to its stability. Its high price in Europe makes it advisable to use it in preparations that require a small quantity. It is usually in a solid state until it is heated.
• Flour: In addition to being used in baking, it can be mixed with mueslis, yogurts or smoothies. It provides a delicate coconut aroma plus an extra dose of fiber, valuable fatty acids and protein.
• Butter: It is an excellent substitute for butter, especially when it accompanies sweet ingredients. It can also enrich smoothies and mueslis, or add flavor to a multitude of recipes. It should not be used for frying, because the fiber burns.
• Milk: Perfect for making fruit smoothies and giving an exotic touch to sauces, pastries and soups.