Tag Archives: coconut

Carrots with Coconut, Lime and Cashews

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Deborah Madison’s Vegetable Literacy came in the mail yesterday and I had about 40 recipes tagged within the first 40 minutes. This dish featuring carrots was one of them. I’ve been on the lookout for seasonal vegetable recipes that take a different direction than I might, while keeping everything short and simple for busy nights. This one from Deborah Madison hit that spot perfectly. I’ve embellished a bit to make it into vegan main dish, but you could pull back to the basic carrots, coconut oil and lime and serve it as a side dish. Either way, I cannot recommend  heartily enough.

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Chocolate Amaranth Pudding

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As we’ve noted before, amaranth has a gelatinous quality that makes it ideal for pudding. If you’re fan of rice pudding or tapioca, you’ll probably like this, too. Our version is spiced with a little ancho chile powder and ground cinnamon, and sweetened with coconut sugar. You can cook the amaranth in unsweetened coconut milk beverage found in the refrigerated section of health food stores (rather than the thicker, richer canned coconut milk you’d use in our Spring Vegetable Curry), or use almond milk if you prefer less pronounced coconut flavor.
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5 Smart Ways with Coconut

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As I observed recently, the Natural Products Expo West in March was filled with booths showcasing coconut in all its forms–everything from coconut water and coconut oil to coconut sugar and coconut ice cream. No question, this tropical fruit is enjoying its day in the culinary sun.
It also has some distinct nutritional advantages. “Coconut is a great antibiotic,” says NOURISH Evolution advisor Rebecca Katz in her book The Cancer-Fighting Kitchen (Celestial Arts). “Half of its saturated fat content comes from lauric acid, which the body converts into monlaurin, a powerful antibacterial and antiviral compound. Monolaurin is the absolute enemy of disease-causing germs, and may play a role in attacking cancer as well.”

Here are 5 forms of coconut, and how to use them:

Coconut Oil

Extracted from mature coconuts, coconut oil has a high smoke point so it can be used for high-temperature cooking. Choose unrefined coconut oil, which retains more of the beneficial fats than refined and has a rich, nutty flavor with hints of vanilla.

Use it: for sauteing, baking or anywhere you’d like to add a coconut-y note–like in our Creamy Millet with Blueberry Compote.

Canned Coconut Milk

You’ve probably used thick, creamy canned coconut milk to add rich texture to curries, like our Spring Vegetable Curry or Curried Mussels. It’s made from pressing fresh ripe coconut meat. Light coconut milk has about 60% fewer calories than the regular variety, and it’s still pretty rich.

Use it: In addition to curries, try coconut milk in baked goods, pancakes or anywhere you’d like to add a rich, nutty, tropical note. It’s also great for thickening sauces. Refrigerate leftover opened canned coconut milk for up to 3 days.

I also really like this tip from the Williams-Sonoma Kitchen Companion: Don’t shake the can before opening. Instead, skim some of the thick cream that has risen to the top to use in place of oil to make a curry paste. Then stir the rest of the oil back into the milk to use in the sauce.

Coconut Milk Beverage

This is a relative newcomer on the market, and you’ll find it in the refrigerated section of many health-food stores with other nondairy milks like soy or almond milk. It’s made with regular coconut milk but has a thinner consistency so you can drink it by the glass. It has a subtle coconut flavor. It has 50 calories per cup, including 25% of your saturated fat needs for the day.

Use it: Drink it like milk, pour it over cereal, use in baked goods, puddings and the like.

Coconut Water

If you’re the athletic type, you’ll want to take a close look at coconut water as a natural alternative to sports drinks. It’s made from young, green coconuts (as opposed to the mature brown fruit used to make coconut milk). Coconut water has about one-third fewer calories than a sports drink yet it’s higher in potassium, magnesium, calcium and iron–all electrolytes that are key for hydration. It’s also a good choice for kids and pregnant or lactating women.

Use it: Opt for unsweetened coconut water, which you also can use in cooking as well as for sipping.

Coconut Sugar

Also known as palm sugar, coconut sugar is made from the sap of the coconut tree’s unopened flower bud stalks. Its texture is a bit sandier than granulated sugar with a subtle caramel-y flavor similar to brown sugar (but it doesn’t have brown sugar’s moistness or “pack”). You can find it in health food stores (where it’s sold in packages and, sometimes, the bulk bins) or in Asian and Latin markets. Double-check the label to be sure you’re picking up 100% coconut sugar–some variations from Asia are mixed with cane sugar.

Coconut sugar has a much lower glycemic index than granulated (or brown) sugar, which means it produces smaller fluctuations in blood sugar levels. It also has about one-third fewer calories per teaspoon.

Use it: Try it in place of either granulated or brown sugar in sweet and savory recipes.

Natural Products Expo 2011, Part 2: Ancient Grains, Vegan Fare and More

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Last week, I reported on the overall vibe at the Natural Products Expo West, which included plenty of buzz about GMOs. This week, I want to share some of the cool stuff I spotted on the expo floor that (hopefully) will come to a store near you soon. These are just the highlights!
Ancient Grains for Modern Diets

Whole-grain goodness is a linchpin of healthy eating. But as I strolled the expo floor, it was clear that ancient grains where it’s at. The South American grain quinoa has come of age, and protein- and nutrient-packed ancient forms of wheat are the next big thing.

Quinoa was in everything, from cereal to quick-cooking whole-grain blends (from Village Harvest and truRoots, to name just two). I even found qunioa-enhanced chocolate (Alter Eco’s Dark Chocolate Quinoa Midnight Madness bar).

Jovial offers pastas and cookies made with einkorn, an ancient form of wheat that’s high in protein and B vitamins. We’re big fans of Jovial’s einkorn pasta, which is full-flavored and hearty. Their new Italian-made einkorn cookies are surprisingly delicate and will change the way you think about whole wheat baked goods.

I also had a chance to sit down with Bob Quinn, founder of Kamut Khorosan, an ancient form of wheat originally from Egypt. Quinn grows the wheat in Montana, and most of it is exported to Italy, where it’s used to make pasta. But Kamut, which Quinn touts as “King Tut’s wheat,” is catching on in the States in everything from flour to pasta to whole wheat berries.

Vegan for All

I’m not vegan myself, but I can get behind the idea of a plant-centered diet, so I was eager to check out some of the vegan fare at the expo. This year, I found vegan food that appeals to all palates.

My big gripe with vegan “cheese” has been with the flavor (often not even close to the real thing) and texture (many vegan cheeses have a disconcerting tendency to coat the mouth). A vegan friend has been encouraging me to try out Daiya vegan cheese. Last week, I did, and found it a big improvement over vegan cheese I’ve had in the past. Daiya’s cheddar- and mozzarella-style shreds are made from tapioca and have a nice mouthfeel and good melting quality. No, they won’t replace a Neal’s Yard Cheddar or buffalo mozzarella, but you could use them to bust out a decent mac ‘n’ cheese.

I also swung by the Earth Balance booth to check out their forthcoming (this summer) line of vegan MindfulMayo line. Now, I love a homemade mayo, but I’d also happily use their Olive Oil Mayonnaise in a tuna salad or on a sandwich.

Goin’ Coconuts

Walking the expo aisles, one would be forgiven for thinking the world has gone coconuts. There were booths with coconut water, coconut oil, coconut spreads, coconut butter, coconut ice cream, coconut milk, coconut syrup and coconut sugar.

Why? Although coconut’s fat is saturated, it’s a beneficial kind that has an anti-inflammatory, antibacterial effect. And because it’s a plant-based fat, its saturated fat is supposed to be better absorbed by the body than animal fat.

Coconut can be a pricey ingredient, so I was curious to sample Earth Balance’s Organic Coconut Spread (also due out this summer), which will have a lower price point but also can be used for baking and other dishes.

But the coconut item that most intrigued me was Coconut World’s Coconut Sugar. Imagine brown sugar with the lighter texture of granulated sugar, but with a lower glycemic index (so it’s absorbed more slowly into the blood) and much higher in potassium.

Better Packaging

Reducing our packaging footprint was a big theme, and manufacturers were looking for ways to go beyond recyclable. Just one example: Boulder Canyon Natural Foods kettle chips in a compostable bag (yes, the chips are good, too).

There also were lots of reusable water bottles, containers and napkins. Eco Lunchbox showed off sleek and chic stainless-steel containers paired with gorgeous handmade, fair-trade fabric lunch bags and napkins. Still trying to break the plastic baggie habit? Try LunchSkins‘ reusable BPA- and phthalate-free baggies with Velcro closures, which you can toss into the dishwasher.

Saffron Cardamom Coconut Macaroons

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This recipe, adapted from Monica Bhide’s Modern Spice: Inspired Indian Flavors for the Contemporary Kitchen, is for simple, coconut-y cookies that look like little snowballs. Even better, it uses two spices Bhide loves for holiday baking: saffron and green cardamon, which she calls “diva spices” because of their heady flavor and aroma. For the best results, she recommends buying whole green cardamom pods; grind the skin and seeds in a mortar and pestle or spice grinder. When buying saffron, choose whole threads.

saffron-cardamom-coconut-macaroonsNonstick cooking spray
1 (14-ounce) package shredded sweetened coconut
10 ounces sweetened condensed milk from a 14-ounce can (about a scant cup)
1-1/2 teaspoons ground green cardamom
1 teaspoon saffron threads, crushed
1/4 teaspoon sea salt
2 large egg whites

Preheat oven to 350 degrees F.

Line 2 sheet pans with parchment paper. Lightly spray with nonstick spray.

Combine coconut, condensed milk, cardamom, saffron and salt in a large bowl. (It will form a mixture that is not like typical cookie dough.  But once the egg whites are folded in, the mixture will stay together during baking.)

Place egg whites in a large bowl. Beat with a mixer fitted with a whisk attachment until stiff peaks form (do not overbeat). Gently fold whipped egg whites into coconut mixture. Using a spoon, mold the mixture into tablespoon-size balls and place 1 inch apart on the prepared pans.

Bake at 350 F for 14-16 minutes or until the exterior is very slightly brown, the middle is still soft and the bottoms begin to turn golden brown. Remove from oven.  Allow to cool for 20 minutes on the baking sheets as they will be too fragile to move when hot. Transfer to a wire rack to cool completely. Store in an airtight container for up to a week.

Yields about 3 dozen macaroons