- How to make coconut milk at home
- 1. From the Coconut Cream
- 2. From Coconut Dry
- Nutritional information
- How to Use and Contraindications
Coconut milk can be made from the pulp of dried coconut beaten with water, resulting in a drink rich in good fats and nutrients such as potassium, calcium and magnesium. Or from the cream of the industrialized version.
It can be used as a substitute for cow's milk and added to recipes for cakes and cookies. Its main health benefits are:
- Improve cholesterol, as opposed to being rich in lauric acid, which increases good cholesterol; Provide energy, as it is rich in medium chain fatty acids, fats that are quickly absorbed and used by the body; Strengthen the immune system, as it contains lauric acid and capric acid, which have antibacterial and antifungal properties; Help to control blood glucose, as it is low in carbohydrates; Prevent cramps, as it is rich in potassium; Help to lose weight, by increasing satiety and improving intestinal transit; It does not contain lactose and can be used by lactose intolerants.
It is important to remember that homemade coconut milk, because it is less concentrated, contains fewer calories than industrialized milk.
How to make coconut milk at home
1. From the Coconut Cream
Buy 1 can or glass of cream or industrialized coconut milk, add about 500 ml of water and mix well or beat in a blender until smooth. The result will already be coconut milk ready to be used.
The ideal is to choose industrialized coconut milk that does not contain sugar and that contains less chemical additives, such as thickeners, flavors and artificial preservatives.
2. From Coconut Dry
Ingredients:
- 1 dry coconut700 ml hot water
Method of preparation:
Remove the water and place the dried coconut in the high oven for about 20 minutes, as this helps the pulp to come off the peel. Remove the coconut from the oven, wrap it in a dish towel or towel and tap the coconut against the floor or wall to loosen the pulp. Cut the pulp into pieces and beat with 700 ml of hot water using the blender or processor. Strain everything through a fine sieve.
Nutritional information
The following table shows the nutritional information for 100 g of concentrated and ready-to-drink industrialized coconut milk:
| Nutrients | Concentrated Coconut Milk | Coconut Milk Ready to drink |
| Energy | 166 kcal | 67 kcal |
| Carbohydrate | 2.2 g | 1 g |
| Protein | 1 g | 0.8 g |
| Fats | 18.3 g | 6.6 g |
| Fibers | 0.7 g | 1.6 g |
| Iron | 0.46 mg | - |
| Potassium | 143 mg | 70 mg |
| Zinc | 0.3 mg | - |
| Magnesium | 16.8 mg | - |
It is important to remember that to lose weight, you should consume homemade coconut milk or ready to drink, as it contains less calories. In addition, excessive consumption of concentrated coconut milk can cause intestinal discomfort and diarrhea.
How to Use and Contraindications
Coconut milk can be consumed in the same way as cow's milk, and can be used pure or in preparations such as coffee with milk, vitamins, cakes, cookies and pies. There is no ideal amount to be consumed, but those who want to lose weight should consume only 1 or 2 glasses a day.
In addition, it is important to remember that coconut milk is not a substitute for breast milk and may not be suitable for children, adolescents and the elderly, and the doctor or nutritionist should be consulted for permission and use guidance.
