The Wonders of Coconut Milk

Coconut milk is a very nutrient-dense food containing calcium, Omega 3 fats,
fiber and protein. It is a sweet and luxurious treat that you can add to 
smoothies, or just take alone as a nutritional supplement.

Try cooking with coconut milk, because the chemical composition of the oils
 in the milk don't change;it doesn't lose its nutritional benefits like some oils.

Calories

1. One tbsp. of coconut milk contains about 120 calories, so consume it in small amounts. About a tablespoon of coconut milk per day is all you need to enjoy the health benefits from the Omega 3 fats. These healthy fats are needed by the body to maintain good health.

Fat

2. Coconut milk is a good source of fat for the body. Coconut oil contains several different types of fat, such as saturated fat, polyunsaturated fat, Omega 3 fats, Omega 6 fats and monounsaturated fat. Your body actually needs a certain amount of healthy fat for your heart, brain and health. Omega 3 fatty acids also reduce inflammation, as well as lubricate your cells and joints.

Sugars

3. Coconut milk is very sweet, yet it contains a small amount of sugars such as glucose and fructose. The body does need a small amount of sugar to use as energy. Coconut milk is very dense, so even though it is rich, it only contains about 1 to 2 percent sugar. This is why the milk has a thick, sweet taste.

Calcium

4. Coconut milk also contains a good amount of calcium. One cup of coconut milk contains about 200 IU of calcium. Your body needs calcium for healthy teeth and bones, as well as your immune system. Coconut milk also contains trace minerals such as sodium, potassium, iron, phosphorus and copper.

Protein

5. Coconut milk contains very small levels of protein. The type of protein found in coconut milk are alanine, cystine, arginine and serene. These are easily digestible, simple proteins. Your body uses protein to maintain and build new cells. Your hair, nails and skin are made up mostly of protein.

FACTS ABOUT COCONUT MILK:

1. Coconut milk comes from coconuts, but it's not the liquid found inside the coconut. That's the coconut water.
2. On the tree, young coconuts are green, often the size and shape of bowling balls. At this stage, the liquid inside is sweet, and the flesh (meat) is gelatinous, the consistency of pudding. When the coconut matures to the "hairy brown rock-hard stage," the meat inside also solidifies, and the coconut water turns bitter. Coconut milk is made by grating the solidified coconut meat, then squeezing it to extract the liquid.
3. In the can, the solids separate; the thick cream floats to the top, and can be scooped off for recipes that call for coconutcream. (Actual coconut cream is made by steeping coconut meat in milk. Honestly, could this be more confusing?) The thinner milk remains at the bottom. Shaking the can redistributes the creamy bits.
4. It's easy to make your own coconut milk: crack open and peel a ripe (hairy brown) coconut; grate the white flesh; place in a heat-proof bowl and cover with hot simmered (not boiling) water; allow it to soak for 30 minutes or until cooled. Line a colander with cheesecloth, and pour the soaked coconut into it. Lift and twist the cheesecloth to squeeze out the coconut milk. Refrigerate until ready to use.
5. Most of the time, you'll find coconut milk in 14-ounce cans, but Chaokoh brand Thai coconut milk comes in 5.6-ounce mini cans, the perfect amount for a curry for two.
6. While it contains no cholesterol, it contains 552 calories per cup, of which a whopping 88% is saturated fat. But the fat contains a high percentage of lauric acid, which is found in breast milk, and may promote brain development and bone health.
7. Store cans in the cupboard for up to a year; once opened, keep coconut milk in the refrigerator for 1-2 days.
8. You'll need coconut milk in your pantry, to make coconut split pea soup, basil chicken in coconut curry sauce, Goan coconut-milk pilaf, coconut macaroon pancakes, dum aloo -- andchocolate coconut milk ice cream with coconut milk cupcakesfor dessert.

Coconut milk (Recipe: chicken satay)

2 1/2 lb. boneless chicken breasts

Marinade:

6 cloves garlic, chopped
4 tsp. coriander
4 tsp. light brown sugar
1 tbsp. black pepper
2 tsp. salt
1/2 c. shoyu
4 tsp. ginger, chopped
2 tbsp. lime juice
6 tbsp. oil
1/4 c. fresh coriander, chopped (for garnish)

Mix marinade ingredients. Cut chicken into 1 1/2-2 inch cubes. Add to mixture and marinate at least two hours.

Chicken Satay:

Thread chicken pieces onto one end of satay sticks. Broil or much better, barbecue, baste with marinade. Serve with peanut sauce for dipping.

Peanut Sauce:

1 c. chunky peanut butter
1-2 tsp. hot chili sauce
2 cloves garlic, crushed
3 tbsp. honey
1 tsp. cayenne pepper
1/4 c. lime juice
1/4 c. shoyu
1/2 c. peanut oil

Mix ingredients together. Should have a sweet/hot peanut flavor. Taste and adjust ingredients accordingly.