Coconut Water
If you've ever cut open a fresh coconut, then you know it contains a clear liquid called coconut water. When buying bottled coconut water, be sure to avoid any that have added sugar.
What it's used for
It's an excellent thirst quencher, is great for diluting juices and smoothies and for adding to fruit salads.
Coconut Milk and Cream
This creamy liquid is obtained from the grated inside of a ripe brown coconut. The rich milky texture is due to the high content of fats, most of which are saturated. Coconut milk is made by removing the shell and water, then mashing the white part and diluting the resulting cream with water.
When using a can of coconut milk, be sure to shake it well before you open it, so that the water and cream mix. Coconut cream itself is just the mashed white part of the coconut.
What it's used for
The milk is suitable for making Asian curry, rice dishes, pancakes and soups, giving them thickness. Further, it makes spices less pungent. As for the cream, put it in milk puddings, curry sauces or desserts such as mousse, ice cream and even crème brûlée.
Coconut Flakes
Made from the finely grated inside of the coconut.
What it's used for
It's used in biscuits and cakes but also as a crumbing for fried chicken or shrimp. Toasted coconut flakes in a dry pan make for a crunchy ingredient for salads or rice dishes but they need to be without added sugar.
Coconut Flour
This fine ground flour, rich in fiber and gluten-free, is the dried powdered coconut that's left over after the white inside is mashed.
What it's used for
It can be used on its own or mixed with other types of flour. It's used for making bread, cakes, pancakes and the light coconut flavor it provides can be masked with chocolate or spices.
Coconut Sugar
It's made from the flower buds of the coconut palm. It's sweet, with a light caramel flavor. This type of sugar has a lower glycemic index than refined sugar, so it will keep blood sugar levels stable.
What it's used for
Like brown sugar, coconut sugar forms lumps and is a little sweeter than refined, meaning you can use less of it. It is also available in liquid form, called coconut nectar. You can use it as a substitute for white sugar in anything you make.
Coconut Oil
Obtained by pressing coconut. It gained popularity due to its high smoke point. In general, it is in solid state below 80°F (25 °C) but melts above this temperature. There are 2 main types: extra virgin (the highest quality oil with a light coconut flavor) and refined (no coconut taste, with added chemicals that stabilize and purify it).
What it's used for
Use it for frying, as a substitute for oil during baking or directly from the jar for spreading.
