Coconut milk is very tasty and also rich in benefits. Let’s see what its properties and side effects are.
Coconut milk is a vegetable milk, widely used in exotic cuisines and vegan diets, instead of cow milk. Do not mistake it with coconut water, which is the liquid inside the coconut. Its milk is a drink obtained by pressing the pulp of the coconut.
It has a sweet and pleasant flavour and is also rich in beneficial properties. Let’s see what they are and how to use it in your recipes.
Coconut milk: properties and side effects
Coconut milk, like other types of vegetable drinks, is lactose free, which makes it suitable also for lactose-intolerant individuals. In addition, it is cholesterol-free and helps lowering your LDL cholesterol, the “bad one”, in favour of the HDL cholesterol, the “good one”.
The milk extracted from the coconut pulp is richer than other vegetable milks in mineral salts, particularly selenium, magnesium, iron, zinc and potassium. Even if in lesser amounts, it also contains vitamin C and vitamin E, with antioxidant properties. Moreover, it contains fiber, which increase satiety and regulate your intestine.
With regard to its side effects, coconut milk is a high calorie drink, which makes it not very good for slimming diets.
Coconut milk: calories and nutritional values
Even if it does not contain cholesterol, coconut milk is very fat and caloric: a 100ml glass of milk has 197 calories. Other nutritional values per 100ml are:
– Water 72.88g
– Carbohydrates: 2.81g
– Protein 2.2g
– Total fat 21.3g
– Saturates 18.9g
– Monounsaturated 0.9g
– Polyunsaturated 0.2g
– Calcium 18mg
– Iron 3.3mg
– Phosphorus 96 mg
– Magnesium 46mg
– Potassium 220mg
– Sodium 13mg
– Zinc 0.6mg
– Vitamin C 1mg
Coconut milk: recipes
This product can be used in different recipes, both for savory and sweet dishes. It can replace cow milk, but it is better to remember that it is sweeter than classic milk, so it is not necessary to add sugar. For example, you can add it in your coffee or eat it with your cereals for breakfast.
A very good and easy dessert recipe is coconut milk pancakes. The ingredients are:
– 100g of flour,
– 1 glass of coconut milk,
– 1 teaspoon of baking powder (1/4 bag)
– a pinch of cinnamon.
Mix all the ingredients until you get a homogeneous mixture. Let it rest for about 15 minutes. Then, butter a pan, warm it up and pour a tablespoon of dough for pancakes, shaping it as an omelet. Let it cook for a few minutes, then turn it over and cook the other side until golden.
Coconut milk: where to buy it?
This product is available in thesupermarket vegetarian and vegan aisle, in ethnic shops and in those places specialized in organic foods. Alternatively, you can easily find it online, for example on Amazon.
You can also make it at home by soaking in boiling water for 30 minutes dried coconut flour and then filtering it.
PHOTO SOURCE: https://pixabay.com/it/latte-di-cocco-latte-noce-di-cocco-1623611/
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