As summer weather keeps coming, I want to give you an excuse to order that extra Piña Colada while you are sitting pool side. Coconuts are a great way to add a little extra dimension to your food, or drinks, and it is super easy to do so. Coconut flakes can be added to rice dishes, chicken or fish marinades, oatmeal, or even on top of baked goods. Get a bit of coconut into your diet by using coconut oil, drinking coconut milk or water, or just by adding shredded coconut to your food!
- Most fruits are high in carbs, but coconuts are high in fats, good fats like in an avocado.
- Coconuts are high in manganese which is essential for bone health.
- Studies have shown that people who eat coconut meat frequently have lower rates of heart disease.
- Because coconut is low in carbs and high in fat and fiber, it can help stabilize your blood sugar. The high fiber content can also help slow digestion and improve insulin resistance to help regulate blood sugar levels.
Fun Fact: Im sure you have seen coconut milk AND coconut water on the shelves at the grocery store and were wondering what the difference was. Well, coconut milk is made by pressing the kernels, or white raw meat in the center of a coconut, while coconut water is the liquid inside when you break a coconut opened.
Recipes:
Coconut Macaroons - (Foodnetwork.com)
- 14 oz Sweetened Shredded Coconut
- 14 oz Sweetened Condensed Milk
- 1 teaspoon pure Vanilla Extract
- 2 large Egg Whites
- 1/4 teaspoon Kosher Salt
- Preheat the oven to 325 degrees F. Combine the coconut, condensed milk, and vanilla in a large bowl. Whip the egg whites and salt on high speed in the bowl of an electric mixer fitted with the whisk attachment until they make medium-firm peaks. Carefully fold the egg whites into the coconut mixture. Drop the batter onto sheet pans lined with parchment paper using either a 1 3/4-inch diameter ice cream scoop, or 2 teaspoons. Bake for 25 to 30 minutes, until golden brown. Cool and serve.
Coconut Curry Chicken - (delish.com)
- 1 tablespoon Vegetable oil
- 1 tablespoon Butter
- 1 medium Red Onion, Chopped
- 2 large Shallots, minced
- Kosher Salt
- 2 cloves Garlic, minced
- 1 teaspoon freshly grated Ginger
- 1 1/2 tablespoons Curry Powder
- 2 tablespoons Tomato Paste
- 13 oz Coconut Milk
- 1/2 cup Water
- 1 1/2 pound boneless, skinless, Chicken Breast
- Juice of 1/2 Lime
- Cooked rice to serve on
- In a large pot or high-sided skillet over medium heat, heat oil and butter. When butter is melted, add onion and shallots and cook until tender and translucent, 6 to 8 minutes.
- Add garlic, ginger, and curry powder and cook until fragrant, 1 minute more. Add tomato paste and cook until darkened slightly, 1 to 2 minutes more.
- Add coconut milk and water and bring to a simmer. Add chicken and cook, stirring occasionally, until chicken is cooked through, 6 to 8 minutes.
- Stir in lime juice and garnish with mint and cilantro. Serve hot with rice.
Air Fried Coconut Shrimp - (Sweetsavoryandsteph.com)
- 1 pound Jumbo Shrimp, peeled, deveined and cleaned
- 2 1/2 tablespoons Flour
- 1/3 cup Egg Whites
- 1 cup Panko Breadcrumbs
- 1/4 cup Sweetened Shredded Coconut
- 1/2 teaspoon Kosher Salt
- Cooking Spray
- Extra coconut from garnish
- Sweet and sour sauce for dipping
Make sure the shrimp is cleaned and deveined. Pat the shrimp dry.
Put the flour in a small bowl.
Add the liquid egg whites to another bowl.
Combine the half of the panko, half of the shredded coconut, and half of the kosher salt in a third bowl.
Dredge half of the shrimp in the flour so they are fully coated.
Dip each floured shrimp into the egg whites, followed by the panko and coconut mixture.
Spray the bottom of the air fryer with unflavored cooking spray.
Add half of the shrimp to the air fryer basket and spray the tops with more spray.
Air fry at 400 for 13 minutes, flipping halfway and spraying the tops again.
Repeat the entire process, steps 4-9, with the second batch. The shrimp should be firm and golden brown.
Serve with sweet and sour sauce for dipping.
Oven directions: Bake at 425F for approximately 10 minutes on a sprayed baking sheet; flip the shrimp halfway. To get them super crispy, try baking on a baking sheet lined with a cooling rack.
