Coconut Milk (Raw, Liquid, Expressed from Grated Meat)
Coconut milk, derived from the raw liquid of grated coconut meat, is a rich and flavorful ingredient that enhances a variety of dishes, from savory curries to sweet desserts. With its smooth texture and natural sweetness, it brings a tropical essence to any recipe. The milk is extracted by squeezing the grated coconut meat, offering a creamy consistency that carries both the flavor and nutrients of the coconut itself.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 230 kcal |
| Protein | 2.29 g |
| Total Fat | 23.84 g |
| Saturated Fat | 21.14 g |
| Carbohydrates | 5.54 g |
| Fiber | 2.2 g |
| Sugar | 3.34 g |
| Calcium | 16 mg |
| Iron | 1.64 mg |
| Magnesium | 37 mg |
| Phosphorus | 100 mg |
| Potassium | 263 mg |
| Sodium | 15 mg |
| Zinc | 0.67 mg |
| Copper | 0.266 mcg |
| Manganese | 0.916 mg |
| Selenium | 6.2 mcg |
| Vitamin C | 2.8 mg |
| Thiamine (B1) | 0.026 mg |
| Riboflavin (B2) | 0.0 mg |
| Niacin (B3) | 0.76 mg |
| Vitamin B6 | 0.033 mg |
| Folate | 16 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Coconut milk is derived from coconuts, which are classified as a tree nut. Individuals with tree nut allergies should avoid coconut milk or consult a healthcare professional before consumption.
Dietary Preferences:
- Vegetarian: Coconut milk is entirely plant-based, making it an excellent addition to vegetarian and vegan diets.
- Vegan: Free from animal-derived ingredients, coconut milk is perfect for vegan recipes.
- Dairy-Free: A great alternative to dairy milk, especially for those who are lactose intolerant or prefer dairy-free options.
- Gluten-Free: Naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- Paleo: Coconut milk fits well into a paleo diet, providing healthy fats and nutrients without processed ingredients.
Cooking Tips:
Coconut milk is a versatile ingredient in both sweet and savory dishes. It can be used as a base for soups, stews, and curries, adding a creamy texture and rich flavor. For desserts, it works wonderfully in smoothies, puddings, and tropical-inspired sweets. Since coconut milk is high in saturated fat, it should be consumed in moderation as part of a balanced diet. If you’re looking for a lighter version, opt for reduced-fat coconut milk, which still offers that signature flavor but with fewer calories.
Conclusion:
Coconut milk is a flavorful, nutritious addition to your kitchen, perfect for those seeking a dairy-free, vegan, or gluten-free option to enhance their culinary creations. With its rich, creamy texture and natural sweetness, itβs an essential ingredient in a variety of cuisines, particularly in Southeast Asian, Caribbean, and South American dishes. Whether you’re cooking savory meals or indulging in decadent desserts, coconut milk can help bring your dishes to life with a touch of tropical richness.
