Coconut has always been around, but only recently has it become popular as a “healthier” option in everyday products. There’s coconut oil, coconut milk, and coconut water — but what about raw coconut, or coconut “meat”? Equally as delicious and beneficial; too often overlooked. Here’s why you should pay attention:
- Medium Chain Fatty Acids
Raw coconut contains 23.8 grams of saturated fat per cup, which, by itself, doesn’t sound too healthy. But unlike normal saturated fats (long chain fatty acids), the fat in coconut is a medium chain fatty acid. What does that mean? Your body breaks it down faster, so it doesn’t contribute to high cholesterol, like typical saturated fats do. It’s even been shown to lower bad cholesterol levels. Healthy for your heart equals healthy for you.
- Fiber
There are 7.2 grams of fiber in one cup of coconut meat, which is more than 20 percent of the daily recommendation for adults. We all know fiber is great: it speeds up digestion and helps that “full” feeling stay around a little bit longer, which is amazing for weight loss.
- Manganese
Coconut meat is very high in this trace mineral, which helps to metabolize fat and protein as well as promote stable blood sugar levels. The good news about this? Fewer cravings!
Dish to try: Coconut Ceviche
from www.wellandgood.com
Ingredients
1 bag (1 lb.) Young Thai Coconut Meat, sliced
1 cucumber, seeded and diced
1 cup cherry tomatoes, quartered
1 Thai chili, seeded and minced (adjust to your heat tolerance)
1 cup cilantro leaves, torn
1 tablespoon olive oil or coconut oil
Juice of 2 limes
1 teaspoon sea salt, or more to taste
Directions
Toss all ingredients and allow to marinate in the refrigerator for at least 30 minutes before serving. Try serving with tortillas and guacamole for a ceviche “taco.”
But first: How to crack a coconut
- Poke the three eyes with a skewer to find the one that is soft, then push the skewer through the soft eye to create a half-inch hole.
- Drain the water by shaking the coconut. This should allow for 1/2 to 3/4 cup of coconut water.
- Hold the coconut with a towel, then firmly tap it with a meat mallet or hammer, turning as needed, until the shell begins to crack in half.
- Split the shell, then put the coconut, cut side down, on a flat surface and tap with the mallet to loosen the meat.
- Pry the meat away from the shell with a butter knife.
- Use a vegetable peeler to peel the thin brown side of the meat.via foodnetwork.com
