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Coconut Recipe & Nutrition‘s Encyclopedia of Food

Coconut oil, which is extracted from coconut meat, is a popular ingredient in food products, such as smoothies, ice cream, salad dressings, sauces, and desserts. Since it is a healthy oil, it has become extremely popular as a fat replacement in weight loss programs. However, coconut oil is high in saturated fat, and being a saturated fat, it raises LDL (“bad”) cholesterol. Also, it is often thought of as a “heart healthy” type of fat because it has been shown to be good for heart health however, most scientists agree that saturated fats are not good for the heart; this is because saturated fats cause the formation of LDL cholesterol which is atherogenic (“lowers the

Coconut is a tropical fruit that’s known for its high saturated fat content. Its oil is also used in the manufacture of soap, cosmetics, confectionery and pharmaceutical products. Coconut is also a source of relatively high amounts of fibre, potassium, manganese, magnesium and calcium. These nutrients are the reason why coconut is used as an ingredient in health foods and to promote good health.

Coconut is a tropical fruit that is found primarily in Southeast Asia, where it is considered a delicacy. But around the world, coconut is used in various ways. In the U.S., coconut is commonly used in cooking and baking as a thickener and to increase moisture in items like yogurt and ice cream. It is also used to make coconut oil, a cooking oil that is widely used in the preparation of some foods. Coconut water is also used in the production of coconut milk, a widely used beverage in Southeast Asia and other tropical regions.

A Quick Look

Coconut is a tropical fruit that grows on palm trees. Underneath its hard exterior shell, the fruit has white, juicy meat. Coconut is a good source of healthful lipids, with 14 cup of dry coconut providing 6g of fat and minerals including potassium, phosphorus, and magnesium. Fresh coconut flesh is available, although it is most frequently dried. If you’re using fresh coconut, getting to the flesh takes a little effort, but the taste is well worth it if you’re prepared to put in the effort. Alternatively, dried coconut may be found in the baking department of your grocery store.


Coconuts are a kind of tree fruit. The coconut is both a meat and a water source. The fruit is also used to make flour, sugar, oil, butter, and milk. The white, meaty meat of the coconut is the subject of this ‘Spotlight on Coconut.’

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Three layers surround a hollow core of the coconut. The coconut’s exterior covering starts off green, red, or yellow, but as it develops, it becomes brown. Coconut water is poured into the hollow portion of the coconut. The white flesh along the shell walls is exposed when a coconut is split open and drained.

Nutritional Information

Coconut meat is often dehydrated and dried. It’s usually available in the baking department of supermarkets in this form.

A quarter cup of dry, unsweetened, desiccated coconut has around 97 calories, 0.7 grams of protein, 11.0 grams of carbs, 2.1 grams of fiber, 1.0 gram of sugar, and 6.0 grams of fat.

Potassium, phosphorus, and magnesium are all abundant in coconut flesh.


If you buy a whole coconut at the grocery store, hold it up to your ear first. Shake the coconut a bit to check if there is any water inside. The coconut is overly ripe if you don’t hear anything.

Once you’ve discovered a coconut with water inside, inspect the coconut’s exterior to ensure it’s still intact. Any coconuts that have been broken or pierced should be avoided (there should be no moisture leaking from its three dark eyes). Feel the weight of the coconut next — a good coconut is substantial.


A full coconut may be kept in the refrigerator for up to two months. The coconut flesh will only survive a few days after it has been opened. You may freeze the coconut flesh for 8 to 10 months if you grate it.


To open a coconut, hold it over a bowl and use the dull backside of a cleaver (make sure the sharp blade end is not towards the coconut). With the back of the cleaver, firmly tap the coconut along the center, rotating the coconut many times as you tap. Carry on like this until you hear (and see) a crack. Drain the liquid in the bowl by prying the two sides apart (be sure to reserve the liquid; it can be strained and enjoyed as a beverage).

Put the coconut halves on the middle rack of a preheated 400F oven for 20 minutes. This helps separate the meat from the shell. When the coconut halves have cooled, use a flathead screwdriver to wedge between the meat and the shell to pry them apart. Next, take a vegetable peeler and remove the brown skin covering the meat. Next, using a cheese grater or food processor, grate or grind the coconut meat until shredded.

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To toast the coconut, put the shredded coconut on an unlined baking sheet and bake for 12-18 minutes at 350°F, stirring a few times throughout cooking to ensure uniform toasting. Strips that are thinner toast faster than those that are thicker. Coconut that has been toasted may be used as a garnish or a snack. It’s excellent as a topping for yogurt or sweets, or as a component of homemade granola.

To create dried coconut, put shredded coconut on an unlined baking sheet and bake for about 2 hours at 200 degrees F. Stir it every now and then to make sure it dries evenly. Remove it from the oven after it has dried and allow it to cool to room temperature. The dried coconut may be stored for up to 2-3 months at room temperature or 6-8 months in the freezer if kept in an airtight container.

Baked Banana Coconut Pie Recipe


This banana coconut pie will wow your friends and family. The tastes of banana and coconut combine to produce a delectable feast for your taste senses.


Brazilian nuts are used in the crust. 1.5 cup pitted, dried dates 2 cups unsweetened coconut flakes 1 cup of water a cup of oats a half-cup Bananas as a filling 5 unsweetened coconut flakes 1 cup sugar made from coconut 1 quart of eggs 1 tsp vanilla extract Topping: full-fat coconut milk, refrigerated overnight 1 coconut sugar can 1/2 teaspoon vanilla extract


Time to Prepare: 30 minutes Time to prepare: 45 minutes 10 slices per batch

To make the crust:

In a blender or food processor, combine all of the ingredients and mix until nearly smooth. Lightly butter a 9″ pie dish with coconut oil or cooking spray. Fill the pie dish halfway with batter from the blender/food processor. With the back of a spoon, smooth out the crust and raise it up around the sides of the pie dish. Make sure the crust is distributed evenly. Set the crust aside while you make the filling.

Filling Ingredients:

In a blender or food processor, combine all ingredients except the eggs (no need to clean out your blender/food processor after creating the crust). Blend until the mixture is pretty smooth. Blend in the eggs until completely smooth. Fill crust with filling and bake for 40-45 minutes at 350°F, or until the filling no longer clings to your fingertips when gently touched. Allow 10 minutes for the pie to cool on the counter before moving it to the refrigerator. Allow time for the pie to cool overnight (or for 6-7 hours). This is necessary in order for the pie to set correctly.

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To make the icing:

Prepare the whipped topping for the pie before serving. To do so, take your full-fat coconut milk can out of the fridge. Open the bottom end of the can by turning it upside down. Drain the top of the coconut milk (or save it for smoothies) and scoop the cream from the bottom into a medium mixing dish. In a mixing dish, combine the coconut sugar and vanilla essence. Whip the coconut cream with an electric hand mixer until light and frothy. Serve each pie slice with a generous spoonful of whipped cream.

Refrigerate any leftovers.


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Foods That Are Related

Coconut meat is the only plant-based meat that has a higher percentage of saturated fat than saturated fat from beef. It’s also a good source of vitamin E, magnesium, iron, copper, manganese, phosphorus, and niacin. Coconut is also a good source of dietary fiber, potassium and protein.. Read more about grated coconut recipes and let us know what you think.

Frequently Asked Questions

What can I do with coconut?

Coconut is a fruit that can be used for many things. You can use it to make coconut milk, coconut oil, and even flour.

How do you use shredded coconut?

To make shredded coconut, you will need to place the unsweetened shredded coconut in a blender or food processor and blend it until it is finely chopped.

What can you do with coconut liquid?

Coconut liquid is a type of coconut milk. It can be used to make smoothies, soups, and sauces.

What do you think?


Written by Vaibhav Sharda