Why must we still have that little voice in our head? You know the one. “Don’t eat that, it’s high in fat and calories.”
Zip it, my imaginary friend. You’re not welcome here.
So many folks shy away from coconut milk due to its high calorie and fat content. You shouldn’t; that fat is lovely. It comes in the form of medium chain triglycerides. From NYU Medicine:
Medium-chain triglycerides (MCTs) are fats with an unusual chemical structure that allows the body to digest them easily. Most fats are broken down in the intestine and remade into a special form that can be transported in the blood. But MCTs are absorbed intact and taken to the liver, where they are used directly for energy. In this sense, they are processed very similarly to carbohydrates.
If you’ve been following this blog, you know we consider healthy forms of energy to be gold.
If you like to cook, but are avoiding dairy, coconut milk should be your best friend. Curries, creamy soups and sauces can all be improved with a bit of island flavor, but many are intimidated by this concept. They’re fattening, you say? Quite the contrary. In fact, what if not enough of the stuff is the culprit? From livestrong.com:
New research has revealed that not eating enough fat can actually make you fat. According to Bruce Fife, N.D. in his article “The Fat that Can Make You Thin,” people who include more healthy fats in their diet, such as the medium-chain triglycerides in coconut milk, eat less than those who don’t get enough fat. While all fats help the body feel full and satiate the brain receptors that control appetite, the fat in coconut milk may increase metabolism and perhaps increase weight loss on a reduced-calorie diet.
Sure, you can get it from a can, but you know me. I like to provide options. Here’s how to make your own coconut milk. Begin with some shredded coconut (this stuff is fine if you don’t want to shred your own). Grab your blender, your strainer, a big bowl and some filtered water. Finally, reach for your cheesecloth (you have cheesecloth, right?).
Now, watch this fancy video.
You’ll be pleased to find that the music was made by your kid sister on her Casio keyboard and the featured actress has been nominated for an Oscar or two. This is some of her finest work.
I’ll race you to Bed Bath and Beyond to grab a cheesecloth. Ready, set….
Kap
Georgia says
Just want to add – if you blend something hot in a regular size blender – be really careful. The heat will blow the top off. Hard lesson learned from a creamed soup experiment!
Gabe Kapler says
Ahhh, thanks, Georgia. Always appreciate tips like this.
hoya2011 says
Kap,
So glad you covered this. I found out I had some serious gut issues with dairy and had to make the switch. I’ve been using coconut milk in my morning shakes for the last 3 years. It adds the texture I liked from dairy milk without the dairy.
Gabe Kapler says
What else goes in your shakes?
hoya2011 says
Way late on the reply here Kap, my apologies:
Filtered Water
Crushed Ice
Organic Flax Seed Oil
Organic Chia Seeds
Frozen Blueberries
Organic Frozen Banana
SunWarrior Raw Plant Protein
2 Handfuls of Organic Greens (spinach,kale and chard)
I was raised on Smoothie King so unfortunately I still prefer the cold thick texture of the shake. Hence the frozen fruits.
kbeyazdancer says
Oh my! My inner nerd is very happy reading this post (the chemist in me is giggling like crazy). Most people aren’t aware of MCTs and how they are metabolized. I wrote my thesis on Fat Metabolism including MCTs in Graduate school.
Coconut milk is delicious in soups and sauces.
Also, you ever try almond milk my friend?
-Kelebek
Gabe Kapler says
https://kaplifestyle.com/2014/03/almond-milk There you go.
Kelebek says
Thanks love! I personally am a big fan of almond milk. I use it in home made baking recipes.
Ed H says
I’m very disappointed you didn’t show us how to make almond milk in that post 😉
Duane says
Looks like I’m going to have to give this a try this coming weekend. Kap thanks for trying to keep us healthy. I appreciate it!
Gabe Kapler says
Let me know what you think, Duane.
Ed H says
It’s a shame that years ago a conscious effort was made to dumb down nutrition. There was a Woody Allen film (not a fan so I don’t know the movie) where he actually joked about eggs…. I think he died and was in heaven and said “turns out they were healthy all along” or something to that effect… Can you believe not that long ago eggs were considered unhealthy. Now thankfully (and with your help) healthy saturated fats are starting to get good attention.
Repeat after you, “Fat doesn’t make you fat…..”
Gabe Kapler says
Love the Woody Allen reference, Ed. Nicely done.
8littlearrows says
I use 2 cups shredded coconut and 4 cups hot water and blend only once, and it turns out great. I also find a nut milk bag much easier to use and clean than the cheesecloth, and it strains it really well. The leftover pulp can be used to make macaroons or dehydrated to be used as coconut flour.
Gabe Kapler says
And this is why you will always be invited to my macaroon making parties.
Chris says
You can blame that little voice in your head on FULH (the Fucked Up Lipid Hypothesis). Who new that screwed up theories from the 1940s-1970s would affect us in 2014.
Gabe Kapler says
Word. Just in case: http://www.urbandictionary.com/define.php?term=Word
Kyle G. says
Good post, never tried coconut milk before but I’m interested now.
Gabe Kapler says
Go for it, Kyle. Report back, please.