How to incorporate coconut in your diet

Welcome to our coconutty corner of the world! Whether you're vegan, vegetarian, dodging dairy, or steering clear of gluten, or just love highly nutritious healthy food, coconut products are a splendid way to enrich your diet without compromising on taste or nutrition.

Over recent years, we've seen a huge surge in the popularity of coconut-based products. More and more people are discovering the myriad ways that coconut can enhance their meals, snacks, and even their health-boosting drinks.

But how do you incorporate coconut into your diet if you’re not used to using it? What products are available, and can you make straight swaps for other things you’ve used? Here, we dive into some practical tips and clever swaps that will help you seamlessly integrate coconut into your everyday eating habits.

Why coconut? The health benefits worth knowing about

Coconuts are not only a delightful tropical treat but also a powerhouse of nutrition, making them an excellent addition to a balanced diet. They boast a rich supply of dietary fibre, essential vitamins such as B1, B3, B5, B6, and C, and important minerals including iron, selenium, sodium, calcium, magnesium, and phosphorous. Moreover, coconuts are abundant in healthy fats, particularly medium-chain triglycerides (MCTs), which are metabolised differently compared to other fats, aiding in energy production and weight management.

The potential health benefits of incorporating coconut into your diet are substantial. Studies suggest that the MCTs in coconut oil can help boost heart health by increasing the good HDL cholesterol levels in the blood. Additionally, the high fibre content in coconut meat can aid in digestion and promote gut health, while also helping to keep you fuller for longer.

Some coconut products, such as coconut vinegar come from the tree, rather than the coconut itself, by using coconut sap. Products made from coconut sap, such as coconut sugar and coconut amino sauces, are celebrated by some for their purported lower glycaemic index. Additionally, they are a good source of vitamins, minerals, and amino acids, which contribute to overall health by supporting immune function and providing essential nutrients.

Whether you're cooking with coconut oil or using coconut mother-of-vinegar to make a healthy shot, the benefits are as plentiful as they are delicious.

Different types of coconut that you can choose

At The Coconut Company, we offer a delightful range of coconut-based products, each with its unique characteristics and culinary uses. Here's a brief look at what you can find:

·        Coconut Oil: A versatile staple, ideal for frying, baking, and even as a dairy-free alternative to butter. It adds a mild coconut flavour and is perfect for high-heat cooking.

·        Coconut Milk Powder: Just add water to our coconut milk powder for instant, creamy coconut milk. It’s excellent in smoothies, soups, and curries for a rich, tropical taste.

·        Coconut Flour: A fantastic gluten-free alternative to traditional flours, high in fibre and low in carbohydrates, perfect for baking healthier cakes and bread.

·        Coconut Aminos: A soy-free alternative to soy sauce, coconut aminos add a savoury, slightly sweet flavour to dressings, marinades, and stir-fries. Ours come in a fabulous choice of All Purpose, Teriyaki and Barbeque to help you level up your cooking.

·        Coconut Sugar: With a lower glycaemic index than regular sugar, it’s a healthier sweetener that brings a deep, caramel-like flavour to desserts and baking.

·        Coconut Curry Sauces: These are your go-to for a quick and delicious meal, bringing authentic flavours that are perfect over rice or vegetables. We’ve got three options: Green, Red and Yellow.

·        Coconut Nectar: A natural syrupy sweet stuff with the consistency of runny honey, but vegan. Coconut nectar is ideal for drizzling over pancakes or adding to hot drinks.

·        Coconut Vinegars: Made from fermented coconut sap, these vinegars are rich in probiotics and have a sharp, tangy taste great for salads, marinades, or as health tonics.

Each of these products offers a unique way to enjoy the health benefits and flavours of coconut, making them indispensable in your culinary adventures.

But what about swaps?

Chances are that you’re used to cooking and eating in a specific way. So, can you just swap out wheat flour for coconut flour, or white sugar for coconut sugar? Let’s give you the low-down on swaps.

·        Swap soy sauce for coconut aminos: While soy sauce is a staple in many Asian-inspired dishes, it may pose issues for those with soya allergies or concerns about genetically modified ingredients. Our coconut aminos are a fantastic alternative, offering a similar umami flavour without any soya. They're made from coconut sap and come in the varieties All Purpose, Teriyaki and Barbeque, perfect for stir-fries, marinades, and more.

·        Swap butter or vegetable oil for coconut oil: If you're avoiding dairy or seeking a healthier frying option, coconut oil is your friend. It's great for cooking and baking, providing anti-inflammatory, antimicrobial, and antifungal benefits. While coconut oil imparts a slight coconut flavour, it generally enhances the recipe's taste.

·        Swap honey for coconut nectar: For vegans, coconut nectar is an excellent alternative to honey. It's a plant-based syrup that works well in baking or even on toast, offering a caramel-like flavour derived from coconut sap.

·        Swap cow’s milk for coconut milk: Many people, especially children, are allergic or intolerant to cow's milk. Coconut milk is a creamy and delicious alternative, suitable for vegan diets and perfect in porridge, chai lattes, or any recipe calling for milk. Try using our convenient coconut milk powder to easily whip up coconut milk or cream.

·        Swap wheat flour for coconut flour: With a significant number of us avoiding gluten, coconut flour offers a splendid alternative for baking. It requires an adjustment in the amount of liquid used in recipes but is perfect for gluten-free cakes and other baked goods.

·        Swap cane sugar for coconut sugar: If you're looking to reduce your refined sugar intake, coconut sugar is a healthier choice. It retains trace nutrients from the coconut sap, has fewer calories than white sugar, and a lower Glycaemic Index. Use it just like regular sugar in any recipe for a touch of sweetness with added health benefits.

These swaps are not only easy to implement but also bring the unique flavours and health benefits of coconut into your daily meals and treats. Try them and discover the delightful versatility of coconut!

Get experimenting, browse our blog for coconut recipes, and browse the The Coconut Company shop to get everything you need.