How to easily incorporate coconut into your diet!

Whether you’re taken by the benefits of coconut products, simply love them and want them more, or need to find alternatives due to allergies, intolerances or dietary choices such as veganism, there are tonnes of simple swaps. Here we dive into the swaps you can make, bringing coconut on board, and how and why you’d make that swap.

Why you should incorporate more coconut into your diet

There are many reasons why you should incorporate coconut products into your diet. Incorporating more coconut products into what we eat is becoming more popular because of the multiple benefits of coconut products.

Here are some of the most notable benefits of coconut:

·        Weight management

Some studies have shown that consuming MCTs in coconut oil can increase feelings of fullness and boost metabolism, leading to weight changes. MCT powder may help manage weight and improve exercise outcomes through being a high impact energy source.

·        Brain function

The MCTs in coconut oil can be converted into ketones, which can provide an alternative source of energy for the brain and in some studies have shown to improve cognitive function.

·        Immune system support

Coconut products are rich in lauric acid, which has antimicrobial and antiviral properties which could help to boost the immune system and provide natural relief from minor skin irritations.

·        Healthy skin and hair

Coconut oil is often used in personal care products for its moisturising and nourishing properties. But in addition, consuming coconut products can help to improve skin and hair health from the inside out. There are many reasons for this, including helping to create a healthy gut microbiome.

·        Gluten-free and dairy-free options

Coconut products are naturally gluten-free and dairy-free, making them an ideal alternative for those with celiac disease, lactose intolerance, or other dietary restrictions. There is increasing evidence that many of us, even without clear allergies and intolerances, would benefit from less dairy and gluten in our diets. Many coconut products make simple swaps for gluten and dairy options, as we’ll explore below.

·        Antioxidants:

Coconut products contain a variety of trace antioxidants, which are compounds that help to protect the body against damage from free radicals. Coconut oil and coconut milk and cream contain small amounts of vitamin E, which is a potent antioxidant that helps to protect the skin and prevent cell damage. Coconut milk is also rich in polyphenols, which are plant compounds that have antioxidant properties and can help to protect the body against oxidative stress. Coconut oil contains small amounts of ferulic acid, which is a potent antioxidant that has been shown to have anti-inflammatory effects and protect the skin against UV damage.

It's worth noting that the antioxidant content of coconut products can vary depending on the specific product and how it's processed. Generally, virgin and cold-pressed coconut products, like our extra virgin organic pure and cold-pressed coconut oil, are considered to be higher in antioxidants compared to refined and processed options, where the heat during processing can destroy nutrients.

So, now you’ve got a taste for the benefits of coconut products in your diet, let’s look at some swaps you can make to easily incorporate them.

Swap soy sauce for coconut aminos

Soya is a protein that comes from the soya bean, a legume.

It may be an uncommon allergy compared to nuts or dairy, but soya allergies are problematic for a sizeable minority. Given as much as 60% of manufactured goods contain soya, this is a big problem. There are also some concerns that too much soya can be challenging because, while fundamentally good for you, too much soy brings oestrogen-mimicking effects. There’s also the problem that many soybeans are genetically modified and produced on a mass scale, which can be destructive to the environment.

But soy sauce is a critical ingredient in many of our favourite dishes, especially if we’re partial to anything with an Asian-influence. From stir-fries to sauces, if you love Asian food you might think it’s hard to avoid soy.

Swap it: The great news is that we know how important the taste of soy sauce is to so many of your favourite foods, so have created coconut aminos, which is made from fermented coconut sap. These can be used in a straight swap in place of soy sauce. And because we’re so fabulous, we don’t just offer all-purpose coconut aminos but teriyaki and barbecue too! They don’t taste of coconut as they are made using coconut sap, not the flesh of the seed.

Try our Miso Baked Tofu and Coconut Noodle Broth to try coconut aminos in your cooking.

Swap butter or vegetable oil for coconut oil

Want to cook with butter but want to avoid dairy? Want to get frying but are a little wary of the health profile of vegetable oil? Want an oil which also brings the benefits of being anti-inflammatory and possessing anti-microbial and anti-fungal properties?

Swap it: Coconut oil has many uses, but it’s a great swap for vegetable oil and butter. When you’re cooking with coconut oil, you generally swap it for other fats on a 1:1 basis. Coconut oil isn’t so great in flaky pastries, but everywhere else, you’re good to go. If using for cooking, it’s best to use the refined coconut oil, which has a neutral taste, especially with delicate flavours.  Given its suggested health properties, it’s an easy swap to make.

Try cooking with coconut oil in our Chickpea Sweet Potato Curry.

Swap honey for coconut nectar

Honey is not vegan. The bees don’t happily go about the hard work of making honey for human benefit and many vegans consider human farming and consumption of honey as exploitative. So if you’re following a vegan diet, you will want to avoid honey. But sometimes that glorious gooey stickiness is called for in baking or even simply slathered on a slice of toast.

Swap it: Coconut nectar comes to your rescue. This all-natural plant-based syrupy wonder is exactly what you need. Enjoy it neat or use in baking with a 1:1 ratio where honey or other syrups are needed. It has a caramel-like sweet flavour and is made from coconut sap, so there’s no distinct coconut taste. In fact, coconut nectar is so delicious, and has a less distinctive taste, so it’s simply a great choice when you fancy something syrupy.

Want to try it in action? Get cosy with a Pear and Date Crumble Custard Pot.

Swap cow’s milk for coconut milk

Cow’s milk allergy is one of the most common allergies, and indeed is more prevalent in British children than anywhere else in Europe. And that’s before you factor in all of the people who are intolerant to it, finding it causes all manner of issues from bad skin to gut problems. Then there’s the fact that cow’s milk isn’t vegan either. Many people are looking for alternatives to cow’s milk and coconut milk is the answer.

Swap it: A super simple swap for cow’s milk is to use coconut milk. Whether you want to use it to make a deliciously creamy porridge, or fancy a warming chai latte, coconut milk is an excellent alternative.

A convenient way to use coconut milk is to use coconut milk powder, which can be kept in the cupboard for months without worrying about short expiry dates. Coconut milk powder can be made up quickly into milk by adding water, and can even be used to make a cream substitute.

Use coconut milk powder to make a Tofu Coconut Korma Curry, or enjoy it in a Filipino sweet treat called Polvoron. If you want to get friends into the idea of incorporating coconut milk into their diet, Polvoron makes a wonderful gift.

Swap wheat flour for coconut flour

1 in 10 Brits avoid gluten in their diet. Yet still our most easily available baked goods (and ingredients for them) depend on wheat flour. Sometimes you can’t beat a warm drink and a slice of delicious cake, yet this can be a problem for anyone who doesn’t want to eat wheat flour.

Swap it: Coconut flour is an ideal baking substitute for wheat flour. You can still enjoy scrumptious baked items, or even thicken a sauce, without any gluten getting a look in.

While many coconut swaps can be done on a 1:1 basis, swapping in coconut flour can be a little more complex. You’ll need to increase the amount of liquid in the recipe. It can be easier to use dedicated coconut flour recipes. However, you can also swap in coconut flour for coating things before frying, to create a crispy coating. In these instances, just use as you would a wheat flour.

Try out our Double Chocolate Banana Loaf or our Raspberry Coconut White Chocolate Muffins – you won’t look back!

Swap cane sugar for coconut sugar

Oh, we love the sweet stuff, even if we know we need to limit how much we have. Occasionally we want to sweeten a drink, or even treat ourselves to the crumble of a cookie or the indulgence of dessert.

The trick is to be sugar savvy and choose alternatives to highly refined and processed cane sugar.

Swap it: Organic coconut sugar is an unrefined natural sweetener which blows cane sugar out of the kitchen. It comes from pure coconut sap and as such retains some of the trace nutrients that are found in the sap. It has fewer calories gram for gram than white sugar and it has a lower Glycaemic Index.

You can use coconut sugar in any recipe swapping it in on a 1:1 basis. Try it in our Double Chocolate Coconut Sugar Biscuits. Be warned: these are so delicious that they’ll never make it into the biscuit tin! If you need a touch of natural sweetness in your tea or coffee, coconut sugar is a good option.

If you’re looking for a decadent dessert that is still gluten and dairy free, try the fantastic Sticky Coconut Caramel Date Puddings we love.

Swap drinks for coconut options

When we look at what we drink, we soon realise that our drink options are either heavily dairy-based or sugar-based. Coconut makes an excellent swap in both instances.

Swap it: Organic coconut milk powder can be made up to different thicknesses. As such, you make it into a thick creamy milkshake, blended up with delicious fruits and enough water to get the consistency perfect for you. Or you can add it to your favourite hot drink, whether that’s a steaming mug of cocoa, a chai latte or a cappuccino.

Additionally, if you just want the benefits of coconut products in your drink, then you can make a shrub. Shrubs are natural ingredient drinks that use vinegar and sugar. Another option is to use organic coconut sugar to make your kombucha, for a healthy drink that nurtures your gut microbiome.

Try our Sparkling Coconut and Lime Drink or our Coconut Milk Shake with Strawberries and Coconut Nectar.

Choose your coconut swap

Coconut products bring lots of different health benefits for everyone, but they also make it much easier for those with food allergies and intolerances to enjoy their favourite dishes. They are also vegan-friendly and, if you choose an ethical producer, like The Coconut Company, are often far less refined and have far fewer additives than their non-coconut counterparts. It's important to keep in mind that not all coconut products are created equal, and some may contain added sugars, preservatives, or other ingredients that are best avoided. When incorporating coconut products into your diet, look for high-quality, organic options that are minimally processed.

Choosing coconut swaps needn’t be complex. You can also start gradually, making a few swaps here and there, getting all the fabulous benefits of coconut. An excellent place to start is using coconut milk powder as a simple swap in drinks and a bowl of morning porridge. Then move onto using ingredients like coconut oil and coconut aminos in cooking. Lastly, take on the challenge of using coconut flour in baking recipes.

Have fun browsing The Coconut Company shop and enjoy making your swaps!