Coconut milk, in addition to being very tasty, is also rich in benefits. Let’s see what are its properties and contraindications.
Coconut milk is a vegetable milk , widely used in exotic kitchens and in the vegan diet, as a substitute for cow’s milk. Not to be confused with coconut water, which is the liquid contained in the walnut, this drink is obtained from the squeezing of the coconut pulp . In addition to having a sweet and pleasant taste, it is also rich in beneficial properties. Let’s see what they are and how to use it in the kitchen.
Coconut milk: properties and contraindications
Like other types of vegetable milk, this drink is also lactose-free , which makes it suitable also for those who are intolerant. In addition, it is cholesterol-free and helps to lower the levels of LDL cholesterol , the bad one, in favor of HDL cholesterol, the good one.
Compared to other vegetable drinks similar to milk, it is richer in mineral salts , in particular selenium, magnesium, iron, zinc and potassium. Although in smaller quantities, it also contains vitamin C and vitamin E, with antioxidant properties. Finally, it contains fiber , which increases the sense of satiety and regulates the intestine.
There is also a particular use of coconut milk for the hair, which is used to create a series of regenerating and useful masks for perfect hair, thanks to its vitamins.
Just mix 6 tablespoons with 3 of coconut oil and 2 of honey, creating an excellent preshampoo , or with a few drops of hair oil creating a natural nutrient for the hair. Even with avocado and 2 tablespoons of coconut oil together with milk they can create a regenerating hair mask, which can be worn an hour before washing.
Regarding contraindications, there are not particular to report, if not the high caloric intake, which makes it very suitable in slimming diets.
Nutritional values of coconut milk and calories
Even if it does not contain cholesterol, coconut milk is very fat and caloric : a 100 ml glass of milk provides 197 calories. The other nutritional values per 100 ml are:
• Water 72.88 g
• Carbohydrates 2.81 g
• Protein 2.2 g
• Total fat 21.3 g
• Saturated 18.9 g
• Monounsaturated 0.9 g
• Polyunsaturated 0.2 g
• Calcium 18 mg
• Iron 3.3 mg
• Phosphorus 96 mg
• Magnesium 46 mg
• Potassium 220 mg
• Sodium 13 mg
• Zinc 0.6 mg
• Vitamin C 1 mg
Coconut milk: the recipes
Coconut milk can be used in various ways in the kitchen , both for savory dishes and for sweet dishes. It can replace the classic cow’s milk, but it is good to remember that compared to the latter it is much sweeter and there is no need to add sugars . For example, it can be used to stain coffee or wet cereals for breakfast.
A very good and easy sweet recipe is that of coconut milk pancakes . The ingredients are:
• 100 grams of flour,
• 1 glass of coconut vegetable milk,
• 1 teaspoon of baking powder (1/4 sachet),
• pinch of cinnamon.
Pour all the ingredients into a bowl and mix them well, until a homogeneous mixture is obtained. Let it rest for about a quarter of an hour. Butter a pan, heat it and then pour a spoonful of pancake dough, spreading it as if you were making an omelette. Let it cook for a few minutes, then turn it over and cook on the other side until it has a golden color .
• Coconut milk chicken
An excellent savory recipe is chicken curry , which can be prepared with this delicious drink. To do this, you can cook the chicken and brown it well, then insert the curry and dissolve it with a little water, add salt and pepper and then pour the milk. Reduce the sauce and cook for half an hour. You can accompany the dish with basmati rice!
Coconut milk: where to buy it?
Coconut milk can be purchased in supermarkets in the department dedicated to vegetarian and vegan foods, in ethnic shops and in those specializing in organic products. Alternatively, you can easily find it online, for example on Amazon.
How to make homemade coconut milk
If you want you can also make this DIY drink at home ! How? We will explain it to you immediately in a few lines!
The procedure is really simple: you need to bring a good quantity of dried coconut flour and leave it to soak in boiling water for at least half an hour. Once done, take the liquid obtained and filter it with a strainer, and voila , your milk is ready!
Photo source: https://pixabay.com/it/latte-di-cocco-latte-noce-di-cocco-1623611/
ultimo aggiornamento: 14-05-2020