Everything You Need To Know About Coconut Milk
Have you tried coconut milk in your favorite smoothie at your local juice bar franchise yet? How about in your coffee? When you drink coconut milk, calories and healthy fats come together to provide you with top-notch fuel. Coconut milk is delicious and good for you, so when you do try it, you just might fall in love. That said, there are quite a few confusing misconceptions floating around about coconut milk, what its benefits are, and whether it’s different from coconut water. Here’s everything you need to know about coconut milk.
What Is Coconut Milk, Anyway?
Coconut milk comes from coconut meat, the “fruit-like” ingredient found inside a mature coconut. It is a combination of thick coconut cream and more lightweight coconut water, and it’s usually made by squeezing grated coconut shavings. Coconut milk is most often used as a cooking ingredient or in beverage blends as opposed to on its own.
What Are The Health Benefits of Coconut Milk?
Coconut milk, especially when enjoyed in moderation, can offer all kinds of fantastic health benefits.
Improved heart health.
Coconuts are high in magnesium, which can help to keep stress low and aid in circulation. Coconuts also have high amounts of lauric acid, which many experts believe helps to improve cholesterol and leads to a healthier heart. Coconut milk is also thought to help lower blood pressure, all of which leads to a healthier heart.
Higher energy.
Coconut milk calories are a great source of energy for both your brain and body. This is thanks to the high amounts of healthy fats in coconut milk. It can also help to keep you hydrated, which keeps your energy up.
Better digestion.
The hydrating qualities of coconut milk keep your digestive tract running smoothly, and can help to relieve constipation.
Decreased inflammation.
Coconut milk can help combat inflammation of the joints. If you suffer from arthritis, or simply have lots of aches and pains, coconut milk can contribute to pain relief.
Healthier eating habits.
Coconut milk has lots of healthy fats, and because of this, it can help you to stay full longer. This can help you stick to healthy eating habits and encourage you to avoid grabbing unhealthy food due to unexpected hunger.
A happier stomach.
If you suffer from ulcers, studies have found that coconut milk may reduce their occurrence.
What Makes Coconut Milk so Healthy?
Coconut milk is high in lauric acid, a healthy fat that the body can use for energy. Because coconut milk calories can run fairly high, you may want to enjoy a smaller serving than you would if you were drinking cow’s milk. Then again, the taste of coconut milk is often so rich that you might prefer a smaller serving for that reason alone!
If you’re allergic to soy or nuts, coconut milk can be a great alternative to popular nut milks. Coconut milk is also a good option for anyone who is lactose intolerant.
Even if you’re not lactose intolerant, you may want to consider decreasing the amount of dairy you consume. (And don’t worry, there are plenty of excellent plant-based options for calcium if that’s a concern.) While not everyone is full-on lactose intolerant, many others have mild tolerance issues with dairy. Dairy can cause exhaustion, stomach issues, sluggishness, and other issues.
If you find yourself regularly experiencing low energy levels for reasons you can’t quite pinpoint, dairy might be the culprit. There is more dairy in the average diet than most of us realize, and cutting back on how much of it you consume could lead to big improvements in how you feel each day. If you’re interested in giving up dairy milk, there are all kinds of milk alternatives to enjoy, like soy milk, almond milk, and hemp milk, just to name a few—and coconut milk also tops that list, especially when it comes to cooking substitutes.
Coconut Milk is Not the Same Thing as Coconut Water
You’ve probably seen coconut water in single-serving bottles all over your local grocery store. It tastes great, but it’s definitely not the same thing as coconut milk.
Coconut milk comes from coconut meat, usually after the meat is grated. It is thicker than coconut water, and more, well, milk-like. Coconut water comes only from young coconuts, while coconut milk comes from more mature coconuts, which have much less water inside.
You can drink coconut water straight out of the coconut (which is often when its health benefits are the most potent), whereas coconut milk needs to be made from the meat. People looking for something with a coconut flavor to sip on the go are more likely to pick up some coconut water than coconut milk, but if you’re picking up a prepackaged coconut product at the grocery store, coconut milk is more likely to retain its health benefits than coconut water.
There is often a misconception about the health benefits of coconut milk and coconut water, and what the differences are between the two of them. Of course, a big defining factor in whether these products have strong health benefits is how they are packaged and what additives are included (especially when it comes to coconut water), but let’s break down the basics.
Coconut water is known for its fiber, vitamins, minerals, sugar, and antioxidants. Because of its high levels of potassium and magnesium, coconut water can be a good choice for post-workout recovery, especially as part of a cold pressed juice or smoothie. If you’re looking for something sweet after a workout but want to avoid the extra calories and sugars of a sports drink, coconut water is an excellent option.
That being said, coconut water is not as high in vitamins as it is often advertised to be, and it also has many more health benefits when it’s fresh from the coconut. Coconut water that is not fresh is pasteurized, and that process depletes the nutrients and electrolytes coconut water is known for. This is why it can be especially beneficial to drink coconut milk in cold pressed juice, in which it is processed in a way that preserves its nutrients.
Coconut Milk is Not the Same Thing as Coconut Water
You’ve probably seen coconut water in single-serving bottles all over your local grocery store. It tastes great, but it’s definitely not the same thing as coconut milk.
Coconut milk comes from coconut meat, usually after the meat is grated. It is thicker than coconut water, and more, well, milk-like. Coconut water comes only from young coconuts, while coconut milk comes from more mature coconuts, which have much less water inside.
You can drink coconut water straight out of the coconut (which is often when its health benefits are the most potent), whereas coconut milk needs to be made from the meat. People looking for something with a coconut flavor to sip on the go are more likely to pick up some coconut water than coconut milk, but if you’re picking up a prepackaged coconut product at the grocery store, coconut milk is more likely to retain its health benefits than coconut water.
There is often a misconception about the health benefits of coconut milk and coconut water, and what the differences are between the two of them. Of course, a big defining factor in whether these products have strong health benefits is how they are packaged and what additives are included (especially when it comes to coconut water), but let’s break down the basics.
Coconut water is known for its fiber, vitamins, minerals, sugar, and antioxidants. Because of its high levels of potassium and magnesium, coconut water can be a good choice for post-workout recovery, especially as part of a cold pressed juice or smoothie. If you’re looking for something sweet after a workout but want to avoid the extra calories and sugars of a sports drink, coconut water is an excellent option.
That being said, coconut water is not as high in vitamins as it is often advertised to be, and it also has many more health benefits when it’s fresh from the coconut. Coconut water that is not fresh is pasteurized, and that process depletes the nutrients and electrolytes coconut water is known for. This is why it can be especially beneficial to drink coconut milk in cold pressed juice, in which it is processed in a way that preserves its nutrients.
Coconut Milk Calories Are High, But Rewarding
Depending on how fresh it is and how it is packaged, one cup of coconut milk can have between 350 and 550 calories. That said, those calories do pack a punch. Coconut milk has a type of saturated fat that many scientists believe is good for your health. This is thanks to the presence of medium chain triglycerides (MCTs), which can raise your HDL cholesterol, also known as “the good cholesterol.”
There are “skim” coconut milk options, which offer a decreased amount of fat, but this may also mean a decrease in nutrients. You may want to opt for drinking the full-fat coconut milk option, but in small amounts. One-third of a cup of coconut milk has about 120 calories, so that could be a good amount to include in a smoothie or other beverage.
You can make coconut milk at home.
At the grocery store, you can buy coconut milk canned or in a carton. Canned coconut milk is more likely to be used in the cooking process, while coconut milk in a carton is often used to drink and may contain more sweeteners. If you want to avoid additives, you can make coconut milk in your own kitchen.
You can start with a whole coconut or with coconut meat from a health food store. Rinse the meat thoroughly, chop it into smaller pieces, and blend it with water. Once the coconut meat has blended into a thick consistency (coconut cream) strain it to separate the coconut meat from the liquid. And there you have it!
How to drink coconut milk
When it comes to making coconut milk a part of your regular diet, the sky’s the limit. Here at Pure Green, we’re partial to enjoying coconut in a smoothie. Pure Green’s Blue Royale, Pure Berry, Banana Nut, and Chocolate Mousse blends all contain coconut.
If you’re looking to add coconut milk into your life beyond your smoothie routine, here are some other options to try:
Mix some coconut milk into your coffee.
Use coconut milk to add a hint of sweetness to your tea.
Enjoy a small amount of coconut milk in a bowl with mixed berries for a tasty dairy-free version of berries and “cream.”
When preparing curry, add some coconut milk to your recipe for extra flavor.
Make a delicious mocktail with coconut milk, seltzer, natural sweetener, and other flavorful mix-ins.
Heat a small amount of coconut milk and mix in cinnamon and vanilla for a warm winter drink.
Pour coconut milk into a popsicle tray with your favorite fruit or other add-ins, pop it into the freezer, and enjoy some refreshing coconut popsicles.
When enjoyed in moderation, coconut milk can be an excellent source of energy and healthy fats. If you’re looking to feel full for longer, stay energized throughout the day, and enjoy a hint of sweetness, coconut milk is your go-to ingredient.
How to Cook with Coconut Milk
Coconut milk isn't just used in beverages. It can be a great addition to food, from breakfast to dinner and everything in between! Try these ideas;
Desserts
Due to its high fat content, coconut milk can make a great replacement for creams in desserts and keep your sweet tooth satisfied. Use it as a replacement in baking or refrigerated desserts like tiramisu or cheesecakes. Want something even easier? Try a panna coconut instead of a panna cotta.
Ingredients
Coconut milk
Water
Gelatine or agar agar
Spices or flavourings - try cardamom, vanilla or honey
Gently heat the coconut milk, water, and the flavors of your choice over a low heat, then add in gelatine or agar agar according to the directions on the packet. Pour the mix into some cute glasses or moulds and voila! You'll have yourself an impressive (and dairy free) dessert!
Dinners
Coconut milk doesn't have to be sweet. In fact, it can be used to make the most incredible savoury dishes too. Apart from being the most amazing addition to curries, it can transform soups and stews too. Up your carbonara game by adding in a splash of coconut milk. Bored of regular rice? Step it up and turn heads with this recipe for coconut rice.
Ingredients
Coconut milk
Water
Rice - any type
Thoroughly wash your rice and cook as per packet directions - substituting about 1\4 of the water for coconut milk. It's that easy. You can even add some saffron or tumeric before cooking to get the most beautiful color, flavour and mouth-watering aroma. Try it for yourself!
Dips
When it comes to this ingredient, a little goes a long way. Because it's so concentrated, you can add it to dips and sauces to really pack in the flavour. Need to bring a plate to work? Make the creamiest hummus ever by adding a touch of coconut milk. Want to entertain in a healthy way? Try a dairy free tzatziki for the next time you have friends over. Or get creative with this 3-ingredient vegan dip, made with ingredients you probably already have at the back of the cupboard. From crudités to chicken, this fabulous sauce is a crowd pleaser for any occasion.
Ingredients
Coconut milk
Peanut butter
Low sodium soy sauce
Mix everything together. How much easier could it be? A fork should do the trick, or you can heat the mixture for just a few seconds in the microwave or on the stove. If you want to give it a kick, try adding a dash of chilli flakes for some extra oomph.
What Should I Look for When Shopping for Coconut Milk?
Ready to dive into the world of coconut milk? Almost. Before you buy, it’s important to remember that not all coconut milk is created equally. It can be overwhelming standing in the grocery store, trying to figure out what the best option is for you. That's why we’ve made this little guide. Most larger supermarkets do have a lot of options, which is great, but it can make things a little bit confusing. To make an informed choice, there are some things you'll need to consider before reaching for that can and not its neighbour.
Cooking vs Drinking?
Coconut milk for cooking and drinking, for example, may just be the same carton or can with different labels. You'll need to read the information on the back to see if there are any differences. Be careful - "drinking coconut milk" might just be the same thing with extra water added! Look out for words like 'coconut milk - for desserts'. This usually means that it has been pre-sweetened with sugar or fructose, ingredients you might want to steer clear from. There's no point undoing all the great benefits of coconut milk by drinking a whole lot of sugar as well!
Water vs Milk … vs Cream?
Remember, coconut water and coconut milk are worlds apart, and made by completely different processes for completely different results. Don't confuse the two! It's a very easy mistake to make. Coconut water - the fresh and refreshing water found inside of a young coconut is usually found in the cold section of the supermarket or near the juices or smoothies. Transparent and delicious, it’s a great addition to any juice cleanse or healthy lifestyle. It's also a very different product from creamy, rich coconut milk. Canned coconut milk is found in the cooking, international or long-life milk sections.
–And just when you finally are beginning to understand the differences between coconut water and milk - You may also stumble across coconut cream! Don't despair. Coconut creams and milks are essentially the same thing. The language around non-dairy milks and creams is notoriously undefined. Coconut cream may have a higher concentration of coconut product, or be exactly the same, depending on the brand. Look at the ingredients listed on the back of the can or carton to find out the percentage of actual coconut contained.
Check out the ingredients
Remember, coconut milk is made by blending coconut meat with water, so you should find both these ingredients listed on the back of the packet in the ingredients section. As always this is the most important part of any packaging - ignore the buzzwords like 'healthy', 'organic' and 'natural'. Look at what is actually contained in the product. If you see a whole bunch of artificial additives, preservatives or numbers - don't buy it. We recommend only products that contain recognisable ingredients - words you can pronounce!
Another product out there is 'lite', 'light', or 'skimmed' coconut milk. This essentially means one of two things; It could mean that it has had some of the fat removed from the milk - like in skimmed cow’s milk, or it could simply be that there is a lower concentration of coconut compared to water added. As coconut fats are healthy fats, we recommend avoiding these skim versions. If you are worried about coconut milk calories, remember, a little goes a long way. Try using a bit less. It'll stretch longer, you'll get all the benefits from whole coconut milk and it'll likely be cheaper in the end.
The Pricier the Better?
What about the price? Everyone wants to get the most value for their money, right? Coconut milk can be more expensive than other dairy and non-dairy milks - but it also is higher in nutrients, as well as being much richer. You only need to use a tiny amount to get the same effect. But why is it that the prices between different cans of coconut milk vary so much? Well, this all comes back to concentration. A cheaper can may only contain 20% coconut, whereas the more expensive can have about 75% coconut. That's a big difference. Don't be fooled and buy coconut milk based solely on the price… you may just end up with an overpriced can of milky water instead.
Remember the age old advice: looks can be deceiving. Ignore the fancy labels - what really matters is what's inside. Always look at the nutritional information on the back of the packet. To get all the nutritional benefits - buy a coconut milk or cream with a high concentration of coconut and no added sugars or other ingredients.
Can’t Find Coconut Milk?
Struggling to find the coconut milk for you? Want to know exactly what's going into your milk? Remember, you can make it all at home. Look for fresh coconuts at your local grocery store or market. While young, green nuts are perfect for getting coconut water, here what you are looking for is a mature, brown, fuzzy coconut. If it is heavy, you’ll know it's full of coconut meat - that's the part we want! Opening coconuts is notoriously hard, but gently tapping the coconut around the three holes (or ‘eyes’) with a hammer should do the trick. Another tip is to heat your coconut in the oven until it cracks- then simply scoop out the meat.
Don’t have the time (or hammer!) to make your own at home? No worries! If your grocery store is smaller, remember to check out your local international supermarket. They usually carry a wide range of canned coconut milks. Or, even easier, pop down to a smoothie or juice bar in your area and ask them what they have available.
Try it Yourself!
There you go, everything you possibly need to know about coconut milk. If you are looking for a dairy-free, vegan alternative, or just want to switch things up, coconut milk is a delicious addition to your coffees, smoothies or meals. But don’t just take our word for it, try it for yourself and tell us what you think.