Coconut milk is the liquid found inside a ripe coconut. Traditionally it is used in daily cuisine in the East. Especially in Thai, South and Southeast Asian countries. It is popular in West Africa, Hawaii, East India.
Although this product began to appear on the shelves of large supermarkets, it still belongs to the exotic category. Very popular with supporters healthy eating and gourmets.
It is used not only in cooking, but also for cosmetic purposes as a skin rejuvenating and hair strengthening agent.
Composition of coconut milk
Coconut milk is very rich in vitamins and minerals. Uniqueness chemical composition is that it contains omega fatty acids 3, 6 and 9, which are found only in marine fish.
Milk contains:
Vitamins: groups B (niacin, folic acid, thiamine, pyridoxine), C, E, K;
Macronutrients: phosphorus, potassium, calcium, magnesium, sodium;
Trace elements: iron, zinc, manganese, selenium, copper;
Carbohydrates;
Monosaccharides;
Omega fatty acids: stearic, palmitic, caproic, capric, lauric and some others;
Saturated and monounsaturated fatty acids;
Alimentary fiber.
It does not contain cholesterol and sodium. The fat content of milk depends on the proportions of the liquid and the pulp of the fruit during preparation. With the standard method the nutritional value 100 grams is:
Proteins - 2%
Fat - 24% (of which 21% saturated fat)
Carbohydrates - 6%
Water - 68%
Calorie content is about 230 kcal.
Half of the saturated fat is lauric acid.
Thicker milk is called cream. Their fat content and calorie content are higher.
Manufacturers of canned coconut milk usually combine the liquid from the nut with the one made from flour or shavings.
Depending on the age of manufacture, the fatter part in the jar rises to the top. It is skimmed off and used in recipes that call for cream.
Some manufacturers add specially thickeners or emulsifiers to prevent delamination inside the can.
Beneficial features
Thanks to a set of useful components, it is considered useful product for food. It has:
Anticarcinogenic;
Antimicrobial;
Antibacterial;
Antiviral
properties.
Although coconut milk is high in saturated fat, it is much healthier than other foods with similar fats. Its fat is easily absorbed by the body.
The main component, lauric acid, is found in breast milk. She is:
Promotes the development of the brain and healthy bones;
It has antibacterial, antifungal and antiviral properties;
Stimulates the immune system;
Helps to fight diseases;
Useful for maintaining the elasticity of blood vessels;
Reduces the risk of developing atherosclerosis of blood vessels, cardiovascular diseases.
There are opinions that coconut milk can be used in the fight against AIDS due to its antiviral properties.
The fats in the drink are mostly short and medium chain fatty acids. As a rule, they are not deposited in the form of excess fat. But they provide instant energy.
It contains a number of compounds that have antioxidant effects. Antioxidants protect the body from free radicals and their harmful effects.
Coconut milk is a rich source of beneficial vitamins and minerals. One glass a day replenishes all the missing nutrients necessary for normal human life.
The drink is rich in calcium. For example, its content is 2 times more than in goat's milk, and 3 times more than in cow's milk.
It can replace regular animal milk during fasting, which is important for people on a special diet during this time.
One cup (about 240 grams) provides about 22% of the recommended iron daily allowance. Useful for those who have low hemoglobin or suffer from iron deficiency anemia.
Such a drink is a good alternative for those who are lactose intolerant and allergic to cow's milk. 
Benefits of coconut milk for the human body
Consumed in moderation, it can provide health benefits.
The antioxidants contained in it help to delay aging, maintain good vision and healthy bones.
It improves digestion and can be used as a laxative during flare-ups. peptic ulcer and other diseases of the gastrointestinal tract.
Drink consumption:
Improves heart and blood vessel health;
Gives a boost of energy;
Reduces cholesterol levels;
Relieves inflammation in the joints;
Stabilizes blood pressure;
Helps control blood sugar levels;
Athletes for rapid growth muscles. Thanks to great content calcium and protein, the product is widely used in sports nutrition;
After severe illnesses or seasonal colds to raise and restore immunity.
People who have problems with the gastrointestinal tract, since coconut milk stimulates peristalsis, regulates bowel function and metabolism;
To stabilize the disturbed metabolism;
Suffering from lactose intolerance;
As a tonic anti-aging drink;
Those with gluten intolerance;
For kidney disease, mouth ulcers, sore throat symptoms.
We should not forget that it is still very tasty, quenches thirst well, eliminates the feeling of hunger. Therefore, its use is practiced in various sparing diets, when you need to quickly lose a couple of kilograms of excess weight.
Coconut milk in cosmetology
The pulp of the fruit is rich in essential oils, minerals, vitamins, which have a healing and strengthening effect on the skin and hair. Cosmetic products based on coconut milk have the following advantages:
They have anti-allergic properties, therefore they are recommended for delicate and sensitive skin;
They have a neutral pH, making them suitable for skin and hair of any type;
Nourish and moisturize the skin;
Promote hair growth, affect shine and elasticity, make them thicker;
They prevent hair loss, strengthen hair follicles and nourish the scalp.
As part of creams, coconut milk is used to rejuvenate the skin of the hands. Thanks to intensive hydration, firmness and elasticity return, peeling, dryness disappear.
You can replace the product with almond milk, which is close to coconut milk in properties.
Coconut milk for hair
Coconut milk is increasingly being used for hair care. It contains vitamin E and fats, which have a moisturizing effect.
Nourishes hair well and promotes their growth. It can be used against hair loss and dandruff. 
Coconut milk for face
Along with hair care, it is used for face and body skin care.
It gently cleanses the skin, removing excess sebum, making it soft and tender, giving a radiant color.
Can be used as a gentle exfoliator for dead cells. Helps keep skin well hydrated.
Good for soothing burnt skin. If you suddenly had to get burned on the beach, coconut milk is an instant healer in such a situation. With cooling properties, it relieves itching, rashes, relieves dryness. Just apply a cloth soaked in milk to the affected area and leave it overnight or for several hours.
How to make coconut milk
Coconut milk rarely appears on the shelves of our stores. It is easy to make your own at home. There are several cooking methods:
- From dried coconut milk
- From fresh coconut
- From coconut flakes
- From concentrated coconut milk
The easiest way is to buy concentrated milk and dilute boiled water to the desired consistency. The classic version is 1 part milk to 4 parts water.
To make a drink from powdered milk, you need to dilute 1 tablespoon of the powder with a glass of hot boiled water and cool.
The less water will be taken to dilute the concentrate, the fatter the finished product will turn out.
It is similarly made from coconut flour.
Important! Coconut milk prepared at home is recommended to be consumed immediately, as it cannot be stored. During storage, it separates into water and suspension, because the homemade recipe does not use an emulsifier that prevents separation.
Coconut milk from coconut flakes
The recipe is simple. The chips must be crushed in a blender. Add sugar and boil with boiling water.
For 200 grams of chips take: 80 g of sugar and 0.5 liters of water.
Let it brew for 20 minutes. Then strain through several layers of gauze. Cool and refrigerate for one hour until fully ripe.
The remaining pulp is added to baking.
Coconut milk from coconut
The most affordable way for us to prepare natural coconut milk. Coconuts can be bought at any supermarket.
When a nut is cut, there is pulp inside along the inner walls. It is ideal to make milk at home.
The pulp must have White color and soft texture. If it is yellow, then the milk may turn out bitter.
It happens that due to long-term storage of nuts, it dries up, becomes relatively thin. This pulp can be used. But the drink will not be fat enough.
It is necessary to choose a large ripe nut. Carefully split it in half over the container. Drain liquid. Peel the pulp from the peel and grate on a fine grater.
Dilute the drained liquid with boiled water in a ratio of 1:1 or 1:2. Boil and pour over the grated walnut. Leave to brew for 3-4 hours. Then strain and use as directed.
The remaining pulp can be dried and then added to confectionery. 
How coconut milk is made
The liquid contained in a ripe nut is not so much. Under production conditions, it is obtained in the same way as at home.
First, the hard part of the coconut, which is under the rind of the nut, is crushed.
Then the grated mass is washed with water or coconut juice. During the washing process, a solution is obtained. This is coconut milk.
Depending on the saturation of the solution, it turns out different fat content. The most useful and expensive drink is considered to be obtained by washing the chips with juice. This is a completely natural product with only useful properties and no contraindications.
Powdered milk is made by evaporating moisture from a solution and then crushing the resulting solid mass into powder. It is used in cooking, cosmetic industry. It is widely used by housewives for the preparation of confectionery, drinks and home cosmetics.
Concentrated coke milk may have a layer of high fat cream on top. Before use, the jar should be shaken or skimmed off this cream.
Must be stored in the refrigerator.
Harm and contraindications
Coconut milk is a good dietary nutrient. Rich in fiber, minerals, vitamins. From the nut you can get coconut water, oil, tasty pulp and milk. Eat fresh and dried, used in cooking.
Despite all its benefits, in rare cases, it can cause an allergic reaction.
Excessive consumption of nut milk, especially made from fresh pulp, can lead to weight gain. If someone had to buy concentrated milk, they noticed that there is a thick layer of fat on top - coconut cream.
People who monitor their weight need to dilute it, including home-cooked.
Drinking full-fat coconut milk can raise bad cholesterol levels. We must not forget that saturated fats have the ability to both reduce the level of bad cholesterol and increase it.
In general, the use of this drink can not harm health. You just need to follow the measure in everything.
Where to use coconut milk
Firstly, you can simply drink it instead of regular milk.
Add some milk to your coffee or tea.
Fill them with fresh berries.
Make a curry by adding some milk to improve the taste.
Bake pancakes, pancakes.
Prepare cocktails, smoothies, desserts.
Boil porridge or pour granola, muesli.
A delicious drink is obtained with cinnamon and vanilla.
Whisk with fruits or berries. Pour into molds and freeze. Get delicious ice cream.
What is the difference between coconut milk and coconut water
Coconut milk is basically a product made artificially from the pulp of a nut. It's fatter.
Coconut water is the liquid inside a young nut. She is transparent. They drink it immediately from the nut through a straw or pour it into a glass. The one sold in bottles is pasteurized. And that means losing some of their useful substances and properties.
They differ in composition. Water is less saturated with nutrients. That doesn't mean it's useless at all. It contains a lot of potassium and magnesium, which are important for recovery after physical exertion.
Benefits of coconut milk, see the video
Coconut milk - benefits and harms to the human body (women and men)
What is coconut milk?
Coconut milk is artificially produced from the white flesh of ripened coconuts, which are the fruit of the coconut tree. The milk has a thick consistency and rich creamy texture. Thai and other Southeast Asian dishes usually include this milk. It is also popular in Hawaii, India, and some countries in South America and the Caribbean.
Coconut milk should not be confused with coconut water, which is found naturally in unripe green coconuts.
Unlike coconut water, milk does not naturally occur in coconut. The hard pulp is mixed with water, resulting in coconut milk, which is 50% water.
Coconut water (juice), on the other hand, is about 94% water. It contains much less fat and fewer nutrients than coconut milk.
Summary:
Coconut milk is made from the pulp of a mature coconut and water. It is used in many traditional cuisines around the world.
How is coconut milk produced?
Coconut milk is classified as thick or liquid, depending on the consistency and degree of processing.
- dense: Hard finely rubbed and simmered. The mixture is then strained through cheesecloth to obtain thick coconut milk.
- Liquid: After preparing thick coconut milk, grated coconut remaining in gauze is boiled in water. The straining process is then repeated to obtain liquid milk.
AT traditional cuisine thick coconut milk is used in desserts and thick sauces. Liquid milk is used in soups and liquid sauces.
Most canned coconut milk contains a combination of thin and thick milk. Preparing this exotic drink at home is also quite easy, choosing the degree of density to your liking.
Summary:
Coconut milk is made by grinding the flesh of a coconut, boiling it in water, and then straining it to a milky-like consistency.
Nutritional value, composition and calorie content of coconut milk
This coconut drink is a high calorie food. About 93% of its calories come from fat, including the saturated fat known as medium chain triglycerides (MCT).
Milk is also a good source of several vitamins and minerals. One glass (240 grams) contains (in% of the recommended daily intake) ():
- Calorie content: 552 kcal (28%).
- Carbohydrates: 13.3 g (4%).
- Fat: 57.2 g (88%).
- Protein: 5.5 g (11%).
- : 5.3 g (21%).
- Vitamin C: 6.7 g (11%).
- Thiamine: 0.1 mg (4%).
- Niacin: 1.8 mg (9%).
- Vitamin B6: 0.1 mg (4%).
- Folic acid: 38.4 mcg (10%).
- Pantothenic acid: 0.4 mg (4%).
- Calcium: 38.4 mg (4%).
- Iron: 3.9 mg (22%).
- : 88.8 mg (22%).
- Phosphorus: 240 mg (24%)
- Potassium: 631 mg (18%).
- Zinc: 1.6 mg (11%).
- Copper: 0.6 mg (32%).
- : 2.2 mg (110%).
- : 14.9 μg (21%).
- : 626 mg
Coconut milk also contains trace amounts of vitamins, minerals, and nutrients such as vitamin E, sodium, and phytosterols.
In addition, some experts believe that coconut milk contains unique proteins that may benefit human health. However, more research is required to confirm these assumptions ().
Summary:
Coconut milk is high in calories and a saturated fat called medium chain triglycerides. It also contains many other nutrients.
Benefits of coconut milk for the human body
Regular consumption of coconut milk helps to improve metabolism, reduce the level of "bad" cholesterol and increase the level of "good", prevent cardiovascular diseases, reduce inflammation, etc. Here are some benefits of coconut milk:
1. Impact on body weight and metabolism
There is some evidence that the medium-chain fatty acids (MCT) in coconut milk can help you lose weight, improve body composition, and improve your metabolism. About half of the fat in coconuts is a medium chain fatty acid called lauric acid.
Coconuts also contain small amounts of other medium chain fatty acids, including capric acid and caprylic acid. Unlike longer-chain fats, MCTs are sent from the digestive tract directly to the liver, where they are used for energy or ketone production. Therefore, they are less likely to be stored as body fat ().
The researchers also suggest that MCTs may help reduce appetite and reduce calorie intake compared to other fats ( , , , ).
In a small study, overweight people who consumed 20 grams of MCT for breakfast consumed 272 fewer calories for lunch than people who consumed corn oil ().
What's more, the MCTs in coconuts can increase calorie expenditure and fat burning, at least temporarily ( , , ).
Several controlled studies in obese people and people with cardiovascular disease have shown that coconut oil consumption reduces body weight and reduces belly fat. Heart health markers also improved ( , , ).
Although studies have not directly tested how coconut milk affects weight and metabolism, several studies show impressive effects from coconut oil and MCTs.
This leads to the conclusion that coconut milk can have these same effects because it contains the same fatty acids.
Summary:
The MCTs in coconut milk can reduce appetite, improve metabolism, and help you eliminate belly fat.
2. Impact on cholesterol and heart health
Due to the high content of coconut milk, people may wonder if it is good for heart health.
Very few studies specifically investigate coconut milk, but one study suggests that drinking it may benefit people with normal or high level cholesterol.
This 8-week study in 60 men found that coconut milk porridge lowered LDL (“bad”) cholesterol levels more than soy milk porridge. Coconut milk porridge also increased HDL (“good”) cholesterol by 18% compared to soy milk porridge, which only increased “good” cholesterol by 3% ().
Most studies on coconut oil or shavings have also found improvements in LDL cholesterol, HDL cholesterol and/or ( , , , , ).
Although in some studies LDL cholesterol levels increased in response to coconut oil, HDL cholesterol also increased. Triglyceride levels also decreased compared to other fats ( , ).
Lauric acid (the main fatty acid in coconut oil) can increase LDL cholesterol levels by decreasing the activity of receptors that remove LDL from the blood ().
The results of two studies show that the response of cholesterol to lauric acid can vary from person to person. It may also depend on its amount in the diet.
In one study in healthy women, replacing 14% of monounsaturated fats with lauric acid increased their LDL cholesterol levels by about 16%. In another study, replacing 4% monounsaturated fat with lauric acid had very little effect on cholesterol ( , ).
Summary:
In general, cholesterol and triglyceride levels improve when eating coconut. In cases where LDL cholesterol increases, HDL cholesterol usually also increases.
Other Potential Health Benefits of Coconut Milk
Coconut milk can also:
- Reduce inflammation: Animal studies have shown that coconut extract and coconut oil reduce inflammation and swelling in injured rats and mice ( , , ).
- Reduce ulcer size: In one study, coconut milk reduced the size of gastric ulcers in rats by 54%, a result comparable to that of an anti-ulcer drug ().
- Fight viruses and bacteria: MCTs in coconuts, especially lauric acid, reduce levels of viruses and bacteria that cause infections. They also include those present in oral cavity ( , , ).
Summary:
Coconut milk can reduce inflammation, reduce the size of stomach ulcers, and fight viruses and bacteria that cause infections.
Possible harm of coconut milk to the human body
So, why is coconut milk bad for human health?
Unless you are allergic to coconuts, it is unlikely that you will experience adverse reactions when drinking coconut milk. Compared to nut and nut allergies, allergic reactions to coconut are relatively rare ().
However, some disease experts digestive system recommend that people with intolerances (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) limit coconut milk intake to half a glass at a time.
Many canned coconut milks also contain bisphenol A (BPA), a chemical that can leach out of cans into food. Animal and human studies have linked BPA exposure to human reproductive problems and cancer ( , , , , , ).
Luckily, some brands use BPA-free packaging, which is recommended if you choose to consume canned coconut milk.
Summary:
Coconut milk is probably safe for most people who are not allergic to coconuts. When drinking canned coconut milk, it's best to choose BPA-free cans.
How to use coconut milk
Although coconut milk is rich in nutrients, it is also high in calories. Keep this in mind when adding it to foods or using it in recipes.
Ideas for using coconut milk in your diet:
- Add a couple of tablespoons to your coffee.
- Add half a glass to regular or.
- Pour over a small amount of berries or chopped.
- Add a few tablespoons to oatmeal or other cereal.
How to choose the best coconut milk
Here are some tips for choosing the best coconut milk:
- Read the label: Choose a product containing only coconut and water. Avoid questionable ingredients like carrageenan.
- Choose BPA Free Jars: Buy coconut milk from companies that use BPA-free cans.
- Use cardboard packaging: Cartoned unsweetened coconut milk usually has less fat and fewer calories than canned coconut milk. Look for brands without carrageenan.
- Look for lighter coconut milk: It contains fewer calories and is more liquid in its consistency - contains about 125 calories per half cup (120 grams) ().
- cook it yourself: For the freshest and healthiest coconut milk, make your own with simple recipe(see below).
Summary:
Coconut milk can be used in a variety of recipes. Avoid canned coconut milk containing questionable ingredients.
How to make coconut milk at home: recipe
- Preparation: 5 minutes.
- Preparation: 5 minutes.
- Total: 10 minutes.
- Output: 4-6 servings.
Ingredients:
- 4 glasses of water.
- 1½-2 cups unsweetened shredded coconut
Instruction:
- Heat the water to a hot state, but do not boil.
- Place shredded coconut in a blender and add hot water. If all the water does not fit, this can be done in a couple of times.
- Blend the water and coconut on high speed for a few minutes until thick and creamy.
- Strain the coconut milk through cheesecloth to remove most of the coconut solids.
- If you had to separate the water into several parts, put all the coconut you separated with cheesecloth back into the blender, add the rest of the water and repeat.
- Drink immediately or refrigerate for 3-4 days after preparation for best flavor and texture. Since there are no preservatives or fillers, the "cream" of coconut milk may separate and float to the surface if the product is refrigerated. Just shake or stir before drinking.
- Coconut milk is delicious, nutritious and versatile. As you saw above, it can also be easily prepared at home. A moderate amount of coconut milk in your diet can improve your health.
Today, almost no one will be surprised by this exotic drink (as, indeed, and). In any self-respecting Russian supermarket, you can find canned coconut milk. The benefits and harms of this product are often compared with the properties of the usual cow's milk, and expert opinions differ. But in the world of cooking and cosmetology, the properties of an exotic elixir are generally recognized.
Coconut or Burenka?
Nutritionists prefer a vegetable product, despite the fact that it is coconut milk that is fatter and more nutritious (calorie content 150–200 kcal). The fact is that the oils and fatty acids of coconut milk are well absorbed and are not deposited in the form of extra pounds at the waist.
In case of intolerance to animal protein, doctors advise replacing cow's milk with vegetable, in particular coconut, milk. Does not contain coconut milk and cholesterol. But it is rich in coarse fibers, due to which digestion improves.
It boasts coconut milk and vitamins A, B, E, C and trace elements, such as copper, which is involved in biochemical reactions in our body. Present in coconut milk and lauric acid is a real fighter against viruses. Therefore, this vitamin drink It is advised to drink for and getting rid of chronic fatigue syndrome.
Coconut milk also has a positive effect on the functioning of the thyroid gland. Due to the antibacterial action, it normalizes the intestinal microflora, helps with gastritis and ulcers.
Opponents of coconut milk are sure that an exotic product that is alien to our way of eating can cause allergies. Coconut milk is contraindicated for those who suffer from fructose intolerance.
The arguments against include the fact that it is not so easy to find a truly fresh and high-quality product in our country. It can be dangerous to use canned coconut milk, the benefits and harms of which depend on the methods of preservation. Some preservatives and stabilizers are toxic. Therefore, it is better to choose a natural product, albeit with a shorter shelf life.
Pushing the boundaries of the culinary world
Recipes with coconut milk are very popular today. This product has long gone beyond Asian cuisine. It is used in the preparation of desserts, pastries and cocktails, soups and second courses. Coconut milk gives food a velvety, light creamy taste with the aroma of an exotic fruit.
Lovers of sweet sauces for meat, you can try to stew poultry or beef in coconut milk. During heat treatment, it does not curdle like animal cream. It also goes well with seafood.
And yet dishes with coconut milk are the hallmark of Thai cuisine. Here, soups are prepared on its basis, meat dishes are stewed, curries are made. And rice cooked in coconut milk is a spicy Asian side dish.
Tip from experienced chefs: replace cow's milk with coconut milk in any baking recipe. The dish will only win and acquire a bright aroma and coconut taste. For example, experiment with pancake dough. Banana or orange filling goes well with coconut milk pancakes.
Coconut milk is a good addition to tea or coffee. Based on it, you can prepare a lot of cocktails, you can start with a regular milkshake.
Exotic on guard of beauty
Coconut milk is a very common component of cosmetics - creams, shampoos, balms. You can also use natural coconut milk for your face. Use it to wash and your skin will be clean, fresh and hydrated.
Due to its antibacterial properties, coconut milk can help get rid of acne and pimples. For tired and aging skin, regular use of coconut milk will help to become elastic and toned. You can use coconut milk both in its pure form and by adding it to your favorite lotion. Coconut milk has a good effect on the condition of the hair. Use it instead of a balm, and it will eliminate the oily sheen of problematic hair, and moisturize dry scalp.
Since ancient times, coconut milk has been considered an elixir of youth and beauty. There is a legend that the inimitable Queen of Sheba mixed half a glass of coconut milk and cow's milk. She drank half of this cocktail, and applied the rest to her face.
Run up eyes in the store?
To clarify, coconut milk is not at all the liquid that accumulates inside the fruit (the so-called coconut juice or coconut water). Coconut milk is a mechanically obtained white sweetish viscous liquid. It is produced by squeezing the flesh of a well-ripened coconut. After the first pomace, the thickest milk is obtained. Next, the squeezed pulp is diluted with water and squeezed again. It turns out a more liquid product.
How not to get confused in a variety of jars and bottles in the store. The advice is universal - read the label. The correct milk should contain only two items: concentrated coconut milk and water. A product with preservatives and antioxidants (usually E-224) is less useful.
As with regular milk, pay attention to the fat content. It may be different. If you plan to use coconut milk in Asian cuisine, buy a higher-fat product. 50-60% fat coconut milk is great for curries, desserts, and soups. It can be easily diluted with water one to two or even one to three.
Choose jars of small volume, because you can store opened coconut milk for only three days in the refrigerator. If the product thickens in the cold, place the jar in hot water for 5-7 minutes before use and stir or shake well.
homemade milk
You can try making coconut milk at home. Coconut pulp grate or chop with a blender. Fill it with boiling water and leave it to “rest” for half an hour. Then the chips need to be squeezed out well. Natural homemade coconut milk is ready.
An average fruit produces about a glass of milk and an incomplete glass of chips. Which, by the way, can also be used in cooking. The main thing is to choose a ripe and fresh coconut. But that's a completely different story.
Is it possible to buy?
By the way, coconut milk can not only be prepared at home, but also purchased in the store. For example, milk is sold in the form of a powder - moreover, a non-chemical powder, but an organic one.
And milk is crushed ripe pulp, and not at all a liquid drained from it. The taste of coconut milk and its consistency directly depend on the number of spins. A pleasant sweet taste and delicate aroma has a product of the first pressing.
Chemical composition, harm and benefits of coconut milk
Coconut milk is not just incredible delicious product, this is a very useful delicacy. So, it contains a rich vitamin and mineral complex. Coconut is rich in vitamins B, C, E, PP, K, elements such as zinc, selenium, iron, potassium, sodium, calcium, magnesium, phosphorus and manganese, amino acids and valuable fatty acids.
Nut nutritionists include in the menu of low-calorie nutrition, since the sugar in the fruit is represented by fructose. Coconut milk dishes are very popular. Coconut contains no more than 5% of vegetable proteins, there are also fats that are easily absorbed by the human body. This allows you to use the product in case of intolerance to animal components.
Health effects of coconut milk
The harm and benefits of coconut milk is a frequent topic of discussion among scientists. The extract obtained from southern nuts has the following actions:
Southern coconut milk has a tonic effect. Natural product will fill the human body after a hard day with strength, remove fatigue, relieve depression and help restore excellent health.
Also, coconut milk, reviews of which, by the way, are also available from doctors, and especially positive ones, are recommended to be used during rehabilitation after undergoing a course of radiation and chemotherapy, after prolonged use of antibiotics. It normalizes the work of the intestine, normalizing its microflora.
It should be noted that heat treatment coconut milk does not deprive it of high nutritional properties. For this quality in Europe, a valuable product was called "tropical cream".
Harm of coconut milk
Despite the wonderful properties, coconut milk can sometimes cause harm. It may cause allergic reactions. In this case, its use in food is strictly contraindicated. Also, according to experts, people with individual fructose intolerance should limit or even exclude the intake of palm nuts.
The harm and benefits of coconut milk is a topic that worries many. The use of a large amount of it can lead to negative reactions from the digestive system. So, attacks of nausea, diarrhea and dizziness are possible. In some cases, people have increased arterial pressure, the heart rhythm goes astray, the blood supply to the organs worsens.
Be especially careful with canned milk. A natural product should contain only the coconut component and water. Milk with a lot of preservatives will do little good. An expired product is also unacceptable to eat.
Cooking coconut milk and shavings
Now we will look at how to make coconut milk at home. Fresh nuts can be found in almost every grocery store. The resulting product is widely used in cooking for the preparation of soups and cocktails. You can also make an excellent dessert from milk.
First, punch a hole in the coconut shell. To do this, select the desired "eye". The liquid must be poured out, and only then crack the shell. After the peel is peeled, we get a white fragrant pulp, which is needed to make milk. Rub the pulp on a medium grater. We put it in a container and fill it with boiling water. Water should be taken in such an amount that it covers the mass a little. After half an hour, squeeze the grated walnut with gauze. The resulting liquid is the most valuable coconut milk, which can be stored in the refrigerator for a day.
The shavings left after squeezing must be laid out on a baking sheet in the oven. Dry until ready - for half an hour. One coconut usually produces a glass of milk and about two glasses of shavings.
Popular Coconut Milk Recipes
Coconut milk dishes have an unsurpassed aroma and amazing taste. The product will give even the most ordinary dish a spicy aroma and tenderness. The harm and benefits of coconut milk have been discussed by us earlier. Now, here are some recipes.
Chicken baked in coconut milk
To prepare this dish, we need the following ingredients:
chicken legs - 4 pcs.;
coconut milk - 2 cups;
onions - 2 heads;
vegetable oil - 1 tablespoon;
lemon juice - 1 tablespoon;
garlic - 2 cloves;
salt - 1 teaspoon;
seasonings.
Preheat the oven to a temperature of 200°C. Wash chicken legs thoroughly and pat dry. We cut them, separating the lower leg from the thighs. Mix lemon juice with chopped garlic, pepper, fennel, coriander and cinnamon. Rub the meat with the mixture and leave for half an hour. Finely chop the onion and fry until golden color. Add chicken legs to it and fry until fully cooked. Put the meat in a baking dish and pour it with coconut milk. We put the dish in the oven for 30 minutes. You can also always make dessert from milk.
Shrimp in coconut milk
To prepare this fragrant and tasty dish, will need:
shrimp - 1 kg;
coconut milk - 2 cups;
onions - 2 heads;
tomatoes - 2 pcs.;
olive oil - 2 tablespoons;
seasonings.
Peel the onions and cut into rings. Fry them in a frying pan olive oil. Cut the tomatoes into small cubes and add to the onion. Simmer for 15 minutes.
Combine coconut milk with turmeric, pepper and saffron. Put the shrimp into the vegetable mixture. Salt to taste and pour over coconut milk. The ingredients are stewed with the lid closed for no more than 15 minutes. Can be served on the table. Enjoy your meal!
There are also other recipes. You can cook many different dishes with coconut milk.
Coconut products have gotten a bad rap in the media over the past decade. So, critics talked about the high concentration of fat in coconut milk and advised against including it in your diet. Meanwhile, the islanders have been eating palm gifts for centuries and have not experienced negative consequences.
The exceptional health of island populations allows us to speak of numerous useful properties ah coconut milk - a product that is increasingly compared to the usual cow's milk.
This delicious drink prepared as follows: a layer of white coconut meat under a tough brown shell is squeezed out to obtain a thick coconut cream, which is then mixed with water. It has a light coconut taste with refreshing exotic notes.
One cup of unsweetened coconut milk has 50 calories, 5g fat, 1g protein, and 1g carbs. There is calcium, vitamins C, E, K, groups, magnesium, iron, selenium, zinc. About half of all fatty acids in milk are lauric acid. it important point, the value of which I will reveal a little later.
For weight loss
New scientific data surprise and make you think. Bruce Fife, in his article "Fats That Make You Lean," argues that a diet deficient in healthy fats contributes to weight gain and increases the risk of becoming obese. An excellent source of healthy fats is natural coconut milk. It helps in the work of receptors in the brain that control appetite.
For immunity
Coconut milk contains lauric and capric acids, as well as antimicrobial lipids that have antibacterial, antifungal, and antiviral properties. Our body converts lauric acid into monolaurin, which is aimed at fighting viruses and bacteria (including staphylococcus and listeria) that cause herpes, influenza, and even HIV infection.
According to Serena Gordon, a correspondent for an authoritative American publication, the latest research has shown that children with pneumonia have a much greater effect on an integrated approach that involves the inclusion of coconut milk in the diet while taking antibiotics.
Heart diseases
Another topical study of the beneficial properties of specific fatty acids indicates the prospects for the use of coconut milk in the clinical nutrition of cardiological patients. Journalist Katherine Hobson says that the classic Pacific Islander diet is unthinkable without coconut oil and milk. The consumption of other vegetable and animal fats is minimized here. At the same time, the islanders have a low level of cardiovascular disease.
Coconut milk contains fatty acids medium length chains. These same fatty acids, according to Bruce Fife, kill atherogenic bacteria that cause the formation of cholesterol plaques on the walls of arteries, which antibiotics are not able to do.
For healthy skin and hair
Coconut milk is highly nutritious and therefore suitable for topical application on the skin and hair. Moisturizes and regenerates skin cells, fights wrinkles, treats skin infections and heals wounds. The product supplies the hair roots with the necessary substances for growth and provides optimal conditioning. Massaging the scalp with coconut milk treats dandruff and soothes dry, itchy skin.
Finishing the article about the benefits of coconut milk, I would like to say that this is a great alternative to cow's milk, especially for people with lactose intolerance. It is widely used in Asian and indian cuisine, for preparation of cocktails and other soft drinks. Vegans also appreciate it for its nutritional value and plant origin.
Read about other options for replacing cow's milk: and almond.
