On a recent trip to Bali, Indonesia, I was fascinated by the disorderly heaps of green coconuts often seen outside eating establishments. Coconut is a ubiquitous foodstuff in tropical locations, forming the basis of a wide range of dishes. I happily took advantage of the opportunity to participate in a Balinese cooking class offered by a trained chef and held in his family compound, where we visitors observed the elderly grandmother producing homemade coconut oil in the traditional way, a labour-intensive task which involved scraping the flesh out of mature coconut shells (the young men help with this), combining it with water, boiling it for some hours, cooling, skimming, and then repeating the process. Most of the dishes prepared in the class were cooked in generous amounts of coconut oil. Everything was wonderfully tasty and I experienced a feeling of well-being from the Indonesian food I ate at the class and throughout my stay. I also made a habit of drinking fresh coconut water every day right out of the shells, whenever possible (at the restaurants with the coconut piles), which can greatly assist one’s digestive system in adapting to new organisms encountered in the tropical environment to which one is not accustomed.

Coconut seems to have gained a recent reputation as a miracle food in our Western world. As it becomes ever more popular in natural health circles, there is a corresponding increase in related products on the market. We can now readily obtain not only the old-fashioned shredded dry coconut that has long been used in baked goods, but also numerous brands of coconut oil, canned coconut milk, creamed coconut, as well as coconut flour, coconut sugar, and coconut water, plus coconut-based ice cream and yogurt, and of course fresh coconuts in the produce section of the supermarket, not to mention skin care and cosmetic products based on coconut oil (while not classified as food, skin care products and cosmetics are nevertheless absorbed into the body through the skin).

In the past century, commercial baked goods were often produced using coconut oil as the fat ingredient; then along came the theory that saturated fat was not good for us, and since coconut oil is mostly saturated fat, it fell out of favour, to be replaced by hydrogenated oils, which are now generally acknowledged to be much worse for health. Saturated fat, on the other hand, is currently starting to gain recognition as a very necessary form of fat in our bodies and as being beneficial in the diet, although this idea has not yet caught on in mainstream thinking. The richness in saturated fat, contained in the fruit of tropical plants such as coconut palm, helps these plants to maintain their structure and stability in very warm climates, which is exactly what saturated fat does in our warm bodies as well—it helps to maintain healthy cell structure, among many other functions.

As explained by Stacey Tress in her excellent article, Health Benefits of Coconut, in the January/February 2013 issue of WHOLifE Journal, coconut oil and other products are believed to have almost innumerable other health benefits, as well. In its native growing areas, coconut has a rich history of use as an all-purpose medicine, with a traditional belief that there is almost no illness it cannot help cure or alleviate. Coconut oil can be used both internally and externally for medicinal purposes. Perhaps the best known fact about coconut these days, besides its delicious mild flavour, is the oil’s antifungal, antibacterial, and antimicrobial properties, which means it is a powerful immune system enhancer and digestive aid.

Fresh young coconuts are easily available in larger supermarkets. However, some sources surveyed observe that because fresh coconuts have a very short shelf life (a few days) before they start to turn moldy, they must be aggressively treated with methods such as irradiation in order to have a normal supermarket shelf life. Therefore, the ideal way to consume coconut oil or other products in non-tropical markets is probably to seek out reputable sources and brands of packaged products that have been made under careful conditions in the country of origin.

The traditional homemade coconut oil preparation method I described in the opening paragraph is too costly for most commercial preparation, although some higher-priced, quality-conscious companies claim to adhere to similar standards. Many commercial coconut oils are produced using extreme heat and/or chemical solvents to extract the oil from the flesh. It is hard to know exactly how each brand of oil is produced, other than researching each one individually. At the very least, it is best to make sure to buy a brand with the “organic” label (as with all coconut products) and read the label carefully for any information given regarding production. Settling for the cheapest brand without further investigation will not likely be the healthiest choice.

Consumers also tend to question whether to choose oil labelled as “virgin” or the less expensive oil without that label. Basically, the “non-virgin” oil has been further processed to remove the scent and taste of coconut which some customers would rather not have in a cooking oil. Virgin coconut oil also tends to be more carefully processed, without chemical extraction or high heat methods, therefore making it more expensive to produce. Incidentally, if a brand is labelled “extra virgin,” this is the same thing as “virgin.” Unlike olive oil, where there is a difference, this is not the case with coconut oil, but marketers may still try to take advantage of consumers’ impressions and assumptions by attaching this label.

Coconut sugar and flour are also fast gaining in popularity. Also a traditional food, the sugar is produced from the sap of the coconut palm blossoms and is said to be a very environmentally sustainable product. It is less sweet than cane sugar, with a mild caramel flavour, but has impressive nutritional benefits compared to many commonly used sweeteners. Coconut flour is a high fibre and protein substance with most of the oil removed. It can be a useful baking substitute in a gluten-free diet.

According to most sources, coconut oil and related foods are generally a sustainably produced world product, although it may be debated in individual circumstances. Of course, we still need to be mindful of the fact that coconut products must be shipped long distances to get to us, which reminds us that we also have some wonderful fatty acid rich foods available more locally, such as butter, cream, and lard made from healthy pastured pork fat, so let’s not forget to give a prominent place in our food choices to more locally-produced foods as well.

There are countless uses and recipes for coconut oil, milk, and other products. The oil works well as a multi-purpose cooking and baking oil. Try popping popcorn in coconut oil—healthy and scrumptious! Don’t forget to rub some on your skin as an all-purpose moisturizer. Coconut milk and coconut sugar can be used to replace regular milk and unrefined cane sugar in recipes and for table use.

Recipes

Homemade Coconut Milk

Combine 1 cup dried shredded coconut and 2 cups warm water in blender. Process 2–3 minutes. Let sit for 10 minutes. Strain through a cloth-lined sieve, then gather cloth together, twist, and press gently to extract as much liquid as possible. Combine strained coconut shreds with another 1-1/2 cups warm water, blend again, and let sit for 10 minutes. Strain and press again. (The second pressing will be a bit less milky than the first.)

Drink this milk as is or with a bit of added sweetener, or use in smoothies or anywhere else you would use milk.

Coconut Chicken Broth
(from Nourishing Traditions)

Both coconut and chicken broth are great immunity boosters!

Combine:

1 litre chicken broth
1-1/2 cups coconut milk
1/4 tsp dried red chili pepper flakes
1 tsp freshly ground ginger

Simmer 15 minutes. Add 1 tbsp fresh lemon juice (or to taste). Sprinkle with finely chopped green onions, cilantro, or parsley. Also serves as an excellent base for a heartier chicken and vegetable soup.

Basic Coconut Flour Bread (gluten free)

Combine:

1/2 cup coconut oil
6 beaten eggs
3/4 cup coconut flour
1/4 cup ground flaxseeds (optional)
1/2 to 1 tsp unrefined salt

Spread batter in small greased loaf pan and bake at 350ºF about 40 minutes or until a toothpick inserted in the centre comes out clean. (May add variations such as herbs, garlic, shredded cheese, etc. to this batter)

Coconut Oil Deodorant (personal care product)

Combine equal volume amounts of melted coconut oil, baking soda, and cornstarch or arrowroot powder. Add a favourite essential oil for scent, if desired. Pour into an empty deodorant case or a container lined with plastic wrap, and cool to harden.

Resources:
www.organicfacts.net/organic-oils/organic-coconut-oil/health-benefits-of-coconut-oil.html
coconutoil.com
www.freecoconutrecipes.com
curezone.com/forums/fm.asp?i=892490
www.sugarcoconut.com/faqs.html
Nourishing Traditions, Sally Fallon and Mary Enig, 1999.

Sandra Brandt has had a lifelong interest in whole natural foods. She lives in Regina, where she gives cooking classes, presentations, and dietary consultations. She can be reached by email: brandt.s@sasktel.net. Also see the colour display ad on page 13 of the 19.1 May/June issue of the WHOLifE Journal.