Going Nuts! Coco-Nuts!



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.

Now that we know the health benefits - let's enjoy some cookies! OK, that's a stretch and highly inappropriate, but let's enjoy! These are my son Kyle's favorite!

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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