Canned organic coconut milk might not be as bad for you as you may have thought.
Here Are the Nutritional Value and Health Benefits of Canned Organic Coconut Milk:
Coconut is the latest super-food craze because of its numerous health benefits. Additionally, coconut milk is packed with healthy fats. Namely, the kind and the amount of fat present in coconut milk are different from what is present in whole milk. In short, coconut milk abounds in saturated fats, but not the saturated fats linked to increased LDL (bad) cholesterol levels and obesity.
The saturated fats present in coconut milk are actually short and medium chain fatty acids that aren’t stored by your body as unhealthy fats. Moreover, these short and medium chain fatty acids can significantly boost your energy levels. It is only one of many reasons why coconut milk should be included in your daily diet.
What’s more, coconut milk is abundant in lauric acid, which has strong antiviral, antibacterial and antifungal properties. Furthermore, this ingredient is present in the fats coconut milk possesses.
It helps maintain the elasticity of your blood vessels as well as helps keep them clean. This means that the lauric acid found in coconut milk can help reduce your likelihood of heart disease and atherosclerosis.
How to Include Coconut Milk in Your Diet:
Coconut milk is a highly versatile ingredient, which can be included in various meals.
1. Vegan Kale and White Bean Korma
- 15 oz. of drained and rinsed white kidney beans
- 2 cups of roughly chopped kale
- A 13 1/2oz. can of coconut milk
- One and a half tbsp. of curry powder
- 4 oz. of tomato sauce
- A tsp. of minced ginger
- 4 garlic cloves
- 1 diced onion
- A tbsp. of coconut oil
- 2 cubed medium sweet potatoes (if desired)
Pout the oil into a large saucepan and heat it over a medium-high heat until shimmering.
Afterwards, add the onion and cook it with frequent stirring for about six minutes, or until translucent and soft.
Then, add the ginger and garlic, keep stirring for one minute or until fragrant.
Peel the sweet potatoes and then add the sweet potato cubes, curry powder and tomato sauce to the mixture.
Keep stirring for about then minutes or until the potatoes start softening.
Next, add the beans, coconut milk, and kale. Lower the heat, cover, and simmer for twenty minutes, or until the potatoes are completely cooked and soft.
2. Curry Chicken
- 2 tsp. of kosher salt
- A cup of coconut milk
- One and a half tsp. of tomato paste
- A pound boneless chicken breasts
- A tsp. of ground Turmeric
- A quarter tsp. of crushed red pepper flakes
- 2 tsp. of ground cumin
- 2 1/2 tsp. of curry powder
- 1 finely chopped large yellow onion
- 2 tbsp. of coconut oil
- 2 finely minced fresh garlic cloves
Pour the oil into a wok and heat it over a medium-high heat. Afterwards, add the onion into the heated oil and cook it for about seven minutes or until transparent.
You should also add the garlic and cook it for two minutes.
Then, add the salt, red pepper flakes, curry powder, turmeric and cumin and cook it for one minute.
Add the tomato paste, and stir it until you get a well blended mixture.
Add the chicken to the remaining curry powder and add pepper and salt. You should also add it to the wok and cook for six minutes.
Then, add the coconut milk and allow it to simmer.
Stir it from time to time for about seven minutes.
You should serve this curry chicken recipe over a bed of Jasmine rice.
3. Oatmeal and Coconut Milk
- 1/2 cup of coconut milk
- A cup of rolled oats
- 1/2 cup of water
This recipe will help you get the health benefits of coconut milk in a delicious meal.
You should boil the water and then add the oats.
Let the oats cook for three minutes in the boiling water.
Then, gradually add the coconut milk until you have reached the desired consistency.
You may also want to add a handful of raisins for some extra flavor.
- Grover, Sukhmani. ”Amazing Health Benefits of Coconut Oil”;
- Fife, Bruce. ˮCoconut Lover’s Cookbookˮ;