The coconut milk It is very popular in the cuisine of Southeast Asia, some areas of Africa and the Caribbean, and in recent years it has been gaining more and more ground in ours. And it is incredibly versatile in the kitchenboth to prepare savory dishes and for desserts or drinks.
Although it is true that it is rich in caloriesalso contains interesting nutrients such as minerals, fiber and antioxidants.
Coconut milk: what is it
The coconut milk is a plant milk which is made by making a puree with coconut pulp and then straining it. The resulting liquid is thick, creamy, with a white color similar to milk and a sweet taste.
Coconut milk is easily found in most large supermarkets, often in the Asian section, but if you prefer you can prepare it yourself: you just have to mix the coconut water with the crushed pulp or crushed in the blender, strain it and add some water if necessary.
Apart from normal coconut milk, you can find creamier varieties (with a greater consistency) and light varieties (with less fat). It is always advisable to choose organic quality coconut milk to avoid additives and preservatives.
coconut milk: nutritional properties
Coconut milk contains vitamins (especially vitamin C and folic acid), antioxidants and minerals such as manganese, potassium, phosphorus, iron and magnesium.
However, it is important to highlight that it is a food rich in calories and fatmostly saturated, so it should be consumed in moderation, especially if you are trying to lose weight. Depending on how diluted it is, it contains between 15% and 22% fatwhich although it is a significant amount, is considerably less than what whole milk contains, between 30% and 35%.
One hundred grams of coconut milk They contain approximately:
- 192 Kcal
- 17.7 g of fat (of which 15.7 g saturated and the rest polyunsaturated and monounsaturated)
- 2.7g of protein
- 8.3 g of carbohydrates
- 2.2 g of fiber
coconut milk: health benefits
Although it may seem paradoxical due to its high calorie content, it is believed that coconut milk could help you lose weight. This would be because the medium chain triglycerides (a type of saturated fat that is present in coconut milk) can stimulate energy production through thermogenesisenhance the feeling of satiety and increase resistance to exercise, according to some studies. However, the amount of these triglycerides in coconut milk is small and at the moment there are no studies that have directly examined how this milk affects weight, so it should be consumed in moderation.
There is research that also indicates that the lauric acid and the antioxidants in coconut milk can help maintain heart health, reduce inflammation, and improve cholesterol and triglyceride levels. Likewise, lauric acid helps strengthen the immune system.
How to use coconut milk in cooking
Coconut milk is very versatile in the kitchen and is used to make a wide variety of dishes, both sweet and savory.
In savory dishesis usually added to the soups to give them an unmistakable exotic touch. It is also added to the curries or stewsor as an alternative to cow’s milk in vegetable creams, purees or sauces.
Regarding the sweet recipesyou can add coconut milk in cakes, puddings, pancakes…or just to season fresh fruit (It looks especially good with tropical fruits).
You can also add coconut milk to tea or coffee (as an alternative to milk) or mix it in fruit smoothies to give them flavor and creaminess.