Until a few years ago, the only form of coconut readily available was desiccated coconut which you used to make coconut ice and lamingtons.
Coconut was also deemed to be bad for us because of its high saturated fat content.
Recent research has turned this unattractive hairy nut into a superfood that is taking the culinary word by storm.
Now it is available as milk, water and oil, as well as flour and flakes. You can also buy pieces of fresh coconut as snacks.
Coconut water is the new health drink. I even read that it can be used in place of blood plasma in a transfusion.
It is ideal to drink after exercise as it has an almost identical electrolyte composition to the plasma in our blood, so it replaces the salts and minerals lost through sweat, and its natural sugars boost energy.
Opt for coconut oil when cooking and baking in place of butter – it is one of the few oils that remains stable and does not oxidise when heated.
Coconut flour is ideal to use as an ingredient in low-carb and gluten-free baking .
Besides being good options as dairy alternatives, coconut milk and cream are the mainstays in many curry recipes.
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COCONUT TAMARIND CHICKEN
Serves 4
800g chicken thigh fillets, cut into strips
juice of 2 limes
2ml pepper
10ml turmeric
30ml oil
5ml mustard seeds
3 curry leaves
1 onion, finely chopped
5ml crushed garlic
5ml chopped ginger
15ml paprika
400g tin of chopped tomatoes
200ml coconut milk
10ml tamarind paste
15ml brown sugar
125ml chopped fresh coriander
Put the chicken in a bowl and add the lime juice, pepper and turmeric. Mix well and refrigerate for an hour.
Heat the oil in a pot, add the mustard seeds and curry leaves and fry until the mustard seeds begin to pop and release a nutty aroma – about 30 seconds.
Add the onion and cook until soft – about 10 minutes. Add the garlic and ginger and fry for a minute. Stir in the paprika and continue cooking for a minute. Add the chicken and fry for five minutes. Add the remaining ingredients except the coriander. Bring to the boil, reduce the heat and simmer, uncovered, for 30 minutes until chicken is cooked and sauce is thickened. Add coriander and serve.
* Tamarind paste is available from Woolworths or Asian food shops.
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STIR-FRIED BROCCOLI WITH COCONUT
Serves 4
60ml coconut oil
15ml mustard seeds
3 curry leaves
a pinch of chilli flakes
2 red onions, halved and cut into wedges
15ml grated ginger
300g broccoli, cut into bite-sized pieces
60-80ml fresh coconut flesh, thinly sliced
60ml sweet chilli sauce
30ml sweet soy sauce
juice of 1 lime
Heat oil in a large wok or frying pan. Toss in the mustard seeds and curry leaves. Swirl around for one minute. Add the chilli flakes, onions and ginger and fry for five minutes over high heat. Stir in the broccoli and coconut and continue frying over high heat until just tender.
Add the chilli and soy sauces and fry for a few more minutes. Squeeze in the lime juice. Serve.
VEGETABLE AND COCONUT CURRY
Serves 6
1 large onion, peeled and cut into chunks
2 garlic cloves, peeled
2cm piece of ginger, peeled
45ml sunflower oil
15ml garam masala
10ml ground cumin
1 chilli, deseeded and chopped
30ml tomato paste
750ml vegetable stock
200ml coconut milk
15ml brown sugar
2 lime leaves
2 whole cardamom pods
500g butternut, peeled and cubed
3 medium potatoes, peeled and cubed
4 carrots, peeled and sliced
4 tomatoes, diced
60ml finely diced coconut flesh
5ml salt
2ml pepper
100g spinach, chopped
30ml chopped fresh coriander
In a processor, purée the onion, garlic, ginger, oil, spices and chilli to make a paste. Cook in a large pot over medium heat for a few minutes.
Add the tomato paste. Cook until mixture starts to darken slightly, stirring constantly.
Add the stock, coconut milk, sugar, lime leaves and cardamom. Simmer for 10 minutes.
Add the butternut, potatoes, carrots, tomatoes, coconut and salt and pepper.
Cover and simmer until vegetables are tender – about 20 minutes.
Add the spinach and cook until wilted – 3 minutes.
Add the coriander and serve.
COCONUT PASSION FRUIT CAKE
200g butter
375ml castor sugar
4 eggs
5ml vanilla essence
625ml self-raising flour
250ml milk
375ml desiccated coconut
ICING
250g butter
4 x 250ml (4 cups) icing sugar
grated rind and juice of 1 lemon
30-40ml milk
125ml passion fruit pulp
coconut flakes
Cream the butter and sugar well.
Add the eggs one at a time, beating after each addition.
Mix in the vanilla essence.
Add the flour alternately with the milk and mix until combined.
Mix in the coconut.
Divide the mixture between three 20cm cake tins that have been lined and sprayed with non-stick cooking spray.
Bake at 180°C for 20-25 minutes until a skewer inserted into the cake comes out clean.
Remove from the oven and cool for 5 minutes before turning on to a cooling rack.
When cool, sandwich the layers together with the butter icing.
Add a few spoonfuls of passion fruit pulp and coconut flakes to each layer on top of the icing.
ICING: Cream the butter until light. Add the rest of the ingredients and mix to form a smooth, spreadable icing.
LEMON COCONUT SLICES
Makes 24
375ml flour
125ml icing sugar
200g butter, slightly softened
6 eggs
375ml castor sugar
grated rind of 1 lemon
150ml lemon juice
7ml baking powder
160ml fresh coconut meat, chopped in a food processor until fine
60ml desiccated coconut
Put the flour, icing sugar and butter in a food processor and pulse until the mixture resembles breadcrumbs.
Tip the mixture into a 25 x 33cm pan which has been lined with baking paper and sprayed with cooking spray.
Use a spoon to press the mixture on the base of the pan firmly. Bake at 180°C for 15-20 minutes until light golden brown. Remove and set aside.
Combine the eggs, castor sugar, lemon rind and juice, baking powder and chopped coconut and mix well. Pour on the baked base and sprinkle with the desiccated coconut.
Return to the oven and bake for 25-30 minutes until the filling is set. Remove and cool. Cut into squares to serve.
* Coconut meat is available from Woolworths. Or, if you like, you can replace it with 250ml desiccated coconut.
The Star