Guide to Coconuts

Coconut can be eaten in many forms, fresh, dried, as coconut flour, as coconut milk, cream, or as coconut oil. Coconut oil has been used for thousands of years throughout Asia and the Pacific as both a food and a medicine. Coconut was once wrongly accused of increasing cholesterol levels, due to its saturated fat content, however, it has been discovered that there are different kinds of saturated fats, and some types of saturated fats are good for you. Coconut oil is now known to contain a unique form of saturated fat that actually helps prevent heart disease, stroke, and hardening of the arteries.

The saturated fat in coconut is different to the fats found in animal products or other vegetable fats. It is identical to a special group of fats found in human breast milk that have been demonstrated to strengthen the immune system, improve digestion, and protect against bacterial, viral and fungal infections. Most of the saturated fat in coconut is medium chain fatty acids, including the healthy fats lauric acid, caprylic acid, and capric acid. These fatty acids are more easily metabolized, and this is one of the reasons coconut oil has a reputation for promoting weight loss. Coconut oil is also highly heat resistant, because it has a higher smoke point than many polyunsaturated or monounsaturated oils, it is therefore a good cooking oil. Always look for unrefined organic coconut oil, as most commercial coconut oils are refined, bleached, deodorized and contain trans-fats. Coconut flour is wheat and gluten free, a good source of protein, high in fibre, low in carbohydrates and is low GI. Additionally, coconut oil makes an excellent massage or skin oil.

RECIPES

SIMPLE FISH CURRY
· 2 tbsp organic coconut oil or ghee
· 1 large onion, finely chopped
· 1 tsp turmeric powder
· 1 tsp chilli powder
· 3 tsp coriander powder
· 2 tbsp finely chopped fresh ginger
· 2 green chillies, seeded and finely chopped
· 1 handful of curry leaves, fresh or dried
· 1 x 400g tin chopped organic tomatoes
· 1 tsp tamarind liquid
· 2 x 400ml tins organic coconut milk
· unrefined sea salt
· 500g thick firm white fish fillets, cut into 2cm pieces
· 1 large handful organic baby spinach leaves
· 1 handful organic coriander leaves
Heat oil or ghee and then gently fry onion until very soft. Add turmeric, chilli and coriander powders, ginger, green chillies and curry leaves and cook for 5 minutes. Add the tomatoes and tamarind and continue to cook for a further 5-10 minutes. Pour in coconut milk and simmer for a few minutes until slightly thickened, then season carefully with salt. Add the fish and simmer for 6 minutes. Stir in the spinach and coriander leaves and cook for 1 more minute. Serve curry sprinkled with coriander leaves, and with brown or white basmati rice.
Serves 4.

COCONUT MACAROONS
· 2 tsp organic coconut oil
· 6 tbsp organic honey, warmed until very runny
· 2 cups desiccated, shredded or flaked organic coconut
· 2 organic eggs, lightly beaten
Preheat oven to 200C and brush a baking tray with the coconut oil. Mix the honey and coconut together, and then stir in eggs. Mould into balls or pyramids, place on baking tray, and cook for 12-15 minutes.
Makes approximately 20 macaroons.
Optional addition: 1 tsp orange flower water

INDIAN RICE PUDDING
· 1 cup organic brown basmati or long grain rice, washed
· 2 cups organic coconut milk
· 2 cups organic milk
· 1 small pinch saffron threads
· ½ tsp cardamom seeds
· 2 tsp finely grated organic orange zest
· 1-2 tbsp brown rice syrup
· 1-2 tbsp maple syrup
· 2 tbsp organic desiccated coconut, toasted until golden
· 2 tbsp finely chopped pistachio kernels
Combine rice, coconut milk, milk, saffron, cardamom and orange zest in a saucepan, bring to a simmer, then cover and cook over a very low heat for 60-75 minutes, without lifting the lid. Stir in the sweeteners, adjusting the amount to your taste. Mix the desiccated coconut and pistachios together. Serve the rice pudding sprinkled with the coconut and pistachio mixture.
Serves 4-6.

BANANA AND MANGO COCONUT FLOUR MUFFINS
These muffins are wheat and gluten free, and high in protein and fibre.
· 6 organic eggs
· 2 tbsp organic milk
· 3 tbsp organic honey
· 2 tbsp organic coconut oil
· 2 tbsp organic butter, melted (or coconut oil)
· ½ tsp vanilla
· 1 cup organic coconut flour
· 2 tsp aluminium-free baking powder
· 1 ripe organic banana, mashed
· 1 organic mango, cut into small pieces
Preheat oven to 180C. Beat eggs in a bowl, and then stir in milk, honey, oil, butter and vanilla. Sift in coconut flour and baking powder and mix until just combined. Stir in banana and mango. Pour mixture into greased muffin tins and bake for 20 minutes, or until cooked through and lightly browned on top.
Serve these muffins for breakfast, toasted with butter or with thick yoghurt.
Makes 6 large or 12 small muffins.

OTHER IDEAS
· The above fish curry recipe can easily be changed into a chicken curry. Just omit the tamarind liquid and replace the fish with 4 organic chicken breasts or thighs sliced into 1 cm strips. Fry the chicken in a little coconut oil or ghee until browned and then simmer in the curry sauce for 10 minutes.
· For a vegetable curry, again leave out the tamarind and fish, and simply add 1 kg of mixed vegetables (such as sweet potatoes, spinach, red capsicum, cauliflower, potatoes, beans, peas, lentils, zucchini, eggplant, etc.) and simmer until tender.
· Mix desiccated coconut, mango, yoghurt, coriander leaves, curry leaves, mustard seeds, ginger, lime juice and green chilli together for a fresh mango and coconut chutney that is delicious with curries, particularly prawn or seafood curries.
· For coconut rice to serve with a curry, simply replace all or half the cooking water with coconut milk.
· To make chocolate coconut macaroons follow the above recipe, then dip the cooled biscuits in melted chocolate and place on waxed paper to set.
· For an easy dessert of baked peaches stuffed with coconut and chocolate, halve and stone peaches or nectarines and stuff with a mixture of shredded coconut, chopped dark chocolate and maple syrup. Place them in a dish, pour over the juice of an orange, and bake until golden.
· To make coconut ice cream – follow a basic vanilla ice cream recipe for 4 people, replace half the cream with coconut cream and add ½ cup of toasted desiccated coconut.