By Assia Mortensen
Coconut milk can be used as an ingredient in many recipes such as coconut shrimp, corn chowder, coconut rice custard and dozens of Indian and Thai dishes. It is a rich and creamy liquid that is prepared by slowly simmering shredded coconut and water. The coconut pieces are strained out, leaving just the milky liquid. Coconut juice (or coconut water) is not the same as coconut milk. It’s the clear liquid that comes directly out of a fresh coconut.
Coconut milk is a rich source of manganese, copper and is high in vitamin C. A cup of coconut milk contains about 25 percent of your daily iron needs and is also rich in phosphorus. Using coconut milk in cooking will also add more magnesium and selenium to your diet.
Because coconut milk is a non-dairy product, you can use it as a milk or cream substitute. Try adding coconut milk to soups, such as cream of chicken and mushroom soup. Coconut milk is also a crucial ingredient in coconut rice and many curry dishes.
Rich and creamy coconut milk can vary greatly in fat content. Some of the varieties on the market are very high in saturated fat and should be limited in some diets. If you want to use coconut milk in cooking because of its high nutritional value and taste, but are watching your saturated fat, you can opt for less rich, low-fat coconut milk.
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References:
Elena Conis; Got Coconut Milk; Los Angeles Times; Accessed August 20, 2012.
Sara Quessenberry; with Coconut Milk; Real Simple; Accessed August 20, 2012.
I love coconut milk! I blend it with berries and various powders (pea protein, gelatine, nettle leaf and rosehip powder mostly) in the mornings and add in a dash of stevia to sweeten. Keeps me full for longer than a banana based smoothie, but it is still creamy. I also believe we need saturated fat, and for those avoiding too much meats and animal fats, coconut milk and extra virging coconut oil is great. http://articles.mercola.com/sites/articles/archive/2009/09/22/7-Reasons-to-Eat-More-Saturated-Fat.aspx
And I have a bit of advice for those who opt for light coconut milk – it is usually just coconut milk with added water. Buy full fat coconut milk and mix it with water at home to save a few cents