Going Nuts! With Coconut...
People have been asking me about coconuts lately. What's the deal? Are they healthy or not? And what about the water? Milk? Are they the same? Here's a quick primer:
The scientific name for coconut
is Cocos (monkey face) nucifera (nut-bearing). Appropriate name for a fruit
that bears three distinct notches (eyes and a nose) on a hairy “head”.
There are a few parts to a coconut,
the water, the oil and the “meat”. The water is the clear liquid inside a very
young (green) coconut and the meat is the white flesh. Coconut cream comes from the compressed meat,
coconut milk is a blend of shredded
coconut liquid and water and coconut oil is extracted from the meat. Clear now?
Coconut has
gotten a bad rap because of its high fat content, namely its high saturated fat content. The oil from
the coconut is actually 92% saturated. Once scientists discovered the link
between high saturated fat intake and the increased risk for heart disease,
coconut quickly became one of the foods to avoid. But, turns out, not all
saturated fat is created equal. Coconut oil is composed almost
entirely of Medium Chain Fatty Acids (MCFA’s). Why is that significant? Because we metabolize MCFA’s better
and they don’t negatively impact on our cholesterol levels.
In fact, they may actually improve our cholesterol ratio and boost our
protection against atherosclerosis and heart disease.Yay - go coconuts!
The meat also contains powerful antioxidants, anti-viral and anti-bacterial
properties, and coconut
improves digestion and absorption of other nutrients, such as calcium and
magnesium. Coconut water is a great beverage choice after a tough workout because it not only contains
water for rehydration, it’s got carbohydrates for refueling and electrolytes
(sodium and potassium) that are lost through perspiration.
Macaroons
For
chocolate-dunked macaroons, simply dip the cooked, coconut-rich morsels into
melted semi-sweet chocolate. You can also
fold toasted slivered almonds into the coconut mixture before baking. And for perfectly cooked macaroons, bake them
one baking sheet at a time so they bake evenly.
Makes
24 cookies
Prep
time: 15 minutes
Cooking
time: 20 minutes
2/3
cup fat-free sweetened condensed milk
1
large egg white
2
teaspoons vanilla extract
Pinch
of salt
3
1/2 cups shredded sweetened coconut (14-ounce bag)
Preheat
the oven to 325ºF. Line two baking
sheets with parchment paper. Set aside.
Whisk
together the condensed milk, egg white, vanilla and salt. Fold in the coconut until well blended. Drop the dough by tablespoonfuls onto the
prepared pans, about 2 inches apart. Bake
for 20 minutes, until golden brown. Cool
the pans on racks until the macaroons are completely cool.
Photo: FreeDigitalPhotos.net, Robert Cochrane
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