9 May 2023

Coconut is the fruit of the coconut palm, native to southeast Asia and islands in the Indian and Pacific oceans. They are considered widespread and are popular for flavor and health benefits. The raw, white meat is called the kernel. It can be eaten by scraping it from the shell but it is widely sold sliced, shaved, or grated. The milk is pressed from the raw meat. Dried coconut can also be milled into flour. Coconut oil is also pressed from the meat and is a good substitute for other vegetable oils.

Research is ongoing to determine the health benefits but coconut is low in carbohydrates and high in healthy fat and fiber. Their polyphenol antioxidants can aid in prevention of cell damage.

Coconut Pancakes


  • 1 cup all-purpose flour
  • 1/2 cup coconut flour
  • 1/4 cup almond flour
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 large eggs, lightly beaten
  • 3/4 cup oat milk
  • 3/4 cup water
  • 1/2 cup unsweetened coconut-milk yogurt, plus more for topping
  • 2 tablespoons coconut oil, melted, plus more for the pan
  • Berries, toasted coconut flakes, and maple syrup, for topping


  • Preheat the oven to 250˚. Whisk the flours, sugar, baking powder, baking soda and salt in a large bowl; make a well in the center. Add the eggs, oat milk, water, coconut yogurt and coconut oil to the well; stir to make a slightly lumpy batter.
  • Heat a large nonstick skillet over medium heat; brush with coconut oil. Add 1/4 cupfuls of batter to the pan, leaving room for the pancakes to spread. Cook until the pancakes are puffed, the edges are set and the bottoms are browned, 4 to 5 minutes. Flip and cook until browned on the other side. Transfer the pancakes to a baking sheet and keep warm in the oven. Repeat with the remaining batter, adjusting the heat if the pancakes are browning too quickly.
  • Top each serving of pancakes with more yogurt, berries, toasted coconut and maple syrup.

Thai Coconut Soup


  • 1 tablespoon vegetable oil
  • 2 tablespoons grated fresh ginger
  • 2 teaspoons red curry paste
  • 1 stalk lemon grass, minced
  • 4 cups chicken broth
  • 3 tablespoons fish sauce
  • 1 tablespoon light brown sugar
  • 3 (13.5 ounce) cans coconut milk
  • ½ pound fresh shiitake mushrooms, sliced
  • 1 pound medium shrimp – peeled and deveined
  • 2 tablespoons fresh lime juice
  • salt to taste
  • ¼ cup chopped fresh cilantro


  • Heat oil in a large pot over medium heat. Add ginger, curry paste, and lemongrass; cook and stir in the hot oil for 1 minute.
  • Gradually add chicken broth, then stir in fish sauce and brown sugar; reduce heat to low and simmer for 15 minutes.
  • Add coconut milk and mushrooms; cook and stir until mushrooms are soft, about 5 minutes.
  • Add shrimp; cook until no longer translucent, about 5 minutes. Stir in lime juice; season with salt and garnish with cilantro.

White chocolate coconut balls

  • 1 1/4 cup shredded coconut
  • 1/3 cup coconut cream
  • 3 teaspoons sugar
  • 2 cups white chocolate melts, finely chopped
  • 1/3 cup toasted shredded coconut
  • 1/3 cup moist coconut flakes
  • 1/3 cup desiccated coconut


  • Combine coconut, coconut cream, and sugar in a medium bowl. Divide mixture into 9 portions. Shape each portion into a ball. Place balls on a baking sheet lined with parchment paper. Freeze for 1 hour or until firm.
  • Place chocolate in a small microwave-safe bowl. Microwave on HIGH (100%) in 30-second bursts, stirring, until melted and smooth. Cool to room temperature.
  • Place the coconut varieties into 3 separate bowls. Dip balls into melted white chocolate and roll into the dry shredded coconut, moist coconut flakes, or desiccated coconut; allow excess to drain. Return to oven tray. Refrigerate for 30 minutes or until firm.
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