If you’ve already fallen for coconut oil, make room in your kitchen cupboards for the next generation of must-have coconut ingredients such as coconut water, coconut sugar and coconut flour – a great replacement if you’re going gluten-free. We’ve found 4 of the best coconut recipes below. Let’s get cracking!
Green Coconut Smoothie
Good for: a superfood boost
Serves 1
- 170g mango
- 15g flat-leaf parsley
- 1 handful kale or spinach leaves
- 1 tbsp linseeds * or chia seeds *
- 240ml coconut water *
- ½ apple, cored
* Available at Holland & Barrett
Method
Step 1
Put all the ingredients into a high-speed blender and pulse.
Step 2
If the smoothie seems too thick, add a little more coconut water. Kale is a good source of iron and calcium, linseeds are rich in omega-3, while coconut water contains a range of electrolytes, making it ideal to refuel after exercise.
Granola with Coconut Sugar
Good for: an energy-packed breakfast
Serves 4 to 6
Ingredients
- 2 tbsp coconut palm sugar
- 2 tbsp coconut oil *
- 90g rolled oats *
- 170g buckwheat groats
- 60g walnuts * chopped
- 35g pumpkin seeds *
- 55g goji berries *
- 2 tbsp raw honey *
* Available at Holland & Barrett
Method
Step 1
Preheat the oven to 180°C/160°C fan/gas mark 4. Melt the coconut oil in a saucepan over a low heat and let it cool.
Step 2
Once cooled, mix all the ingredients together in a bowl. Spread the mixture thinly on a baking tray and bake for 10 minutes, or until lightly toasted.
Step 3
Cool before eating – it’s great eaten simply with milk or add fruit and yoghurt for a more filling meal.
Adapted from Superfoods by Julie Montagu (Quadrille, £18.99).
Cauliflower, Coconut and Mushroom Curry
Good for: a creamy, dairy-free dish
Serves 4
- 1 cauliflower head, broken into florets
- 3 tbsp olive oil
- Freshly ground black pepper
- 1 large onion, chopped
- 3 garlic cloves, crushed
- 250g button mushrooms
- 1 x 2.5cm piece of fresh ginger, grated
- 1 tbsp ground coriander *
- 1 tbsp ground cumin *
- 1 tbsp garam masala *
- 1 tbsp chilli powder * (or more, to taste)
- 400ml light coconut milk *
- Handful fresh coriander, chopped
* Available at Holland & Barrett
Method
Step 1
Preheat the oven to 220°C/2o0°C fan/gas mark 7. In a roasting tin, toss the cauliflower florets in 2tbsp olive oil and season with pepper. Roast for 25 minutes, tossing occasionally until the cauliflower starts to brown. Remove from the oven and set aside.
Step 2
In a wide, shallow pan, fry the onion in the remaining tbsp olive oil over a high heat for 3–4 minutes. Add the garlic, mushrooms and ginger and cook for another minute, stirring.
Step 3
Stir in the spices and cook for a minute, then add the coconut milk. Season to taste. Bring to the boil, then stir in the cauliflower. Reduce the heat, cover the pan, and cook for about 5 minutes on a low heat.
Step 4
Divide into 4 dishes and serve with plenty of fresh coriander. Coconut milk is much richer than other dairy-free options such as nut or soya milks, making a creamy, satisfying, curry.
Coconut Chocolate Ice Cream
Good for: a delicious vegan dessert
Serves 4
Ingredients
- 450g raw cashews *
- 450ml almond milk *
- 5 vanilla beans
- 225ml pure maple syrup *
- Pinch sea salt
- 115g raw chocolate
- 3 cans coconut milk *
- 3 tbsp coconut flour *
- 2 tbsp icing sugar
* Available at Holland & Barrett
Method
Step 1
Chill the coconut milk cans in the fridge overnight.
Step 2
Put 3 vanilla beans into a blender with the almond milk, maple syrup, raw cashew, raw chocolate and a pinch of salt. Blend on high for 1-2 minutes until mixture takes on the consistency of an ice cream base. Place mixture into an ice cream maker for at least 45 minutes.
Step 3
Open the cans of coconut milk and drip excess water off the top. Reserve coconut fatty milk in a metallic mixing bowl, over an ice bath.
Step 4
Mix the fatty coconut milk with the icing sugar, and 2 vanilla beans. Once the coconut milk reaches the consistency of whipping cream, stabilise by whipping in the coconut flour to form stiff peaks.
Step 5
Serve the ice cream, topped with the coconut cream in chilled glass bowls. Who needs dairy when this treat ticks all the taste boxes?!
Recipe provided by Ali Parvinjah, chef at the Los Angeles Hyatt Regency Century Plaza.
Sources
www.bda.uk.com/foodfacts/vegetarianfoodfacts.pdf
www.nutrition.org.uk/healthyliving/healthyeating/vegan-and-vegetarian.html?start=3
