Category: coconut milk

Nutritional Health Benefits of Coconuts

Leave a comment

There are many benefits of coconuts both financially and nutritionally. They are vastly found growing naturally in coastal areas. The trees are usually tall and slender with no branches making them difficult to climb for inexperienced persons. Notches are made on the trunk so that one uses them to reach the top.

The entire coconut tree is very useful, from the coconut fruits to the trunks and leaves. However, the part most useful for health purposes is the coconut fruit.

Coconut Milk
The fruits are used to extract coconut milk, popularly known as tui in East Africa. The white fleshy part of the coconut can be eaten as it is. It could also be grated and from it coconut milk produced. The milk is very nutritious and has many health benefits. It is widely used in making snacks, confectioneries and other baked foods. It makes them more delicious and gives a yummy taste.

Grated coconut is mixed with some warm water to make coconut milk. It can be stored for longer periods of time in a refrigerator and used when need arises. It is used a lot in cooking rice dishes, stews and cereals among others.

Coconut milk is a good source of minerals, fiber and vitamins. Studies in modern science have shown that coconuts aid in digestion and the absorption of nutrients. They help in healing ulcers, throat infections, urinary truck infections and gum related diseases.

Coconut Oil
Traditionally, grated coconut was left to dry then used to produce coconut oil. This is still practiced in some parts of the world where the grated coconuts are dried by continued exposure to sunlight. It has a distinct smell that differentiates it from other oils and can be used for cooking, beauty and medical purposes.

Coconut oil is believed to possess many healing properties. It has been used for many years to treat skin infections, rashes, bruises, lice and earaches. A small drip is put into the ear to reduce pain. In some parts of the world it is applied to wounds and has been viewed as a very valuable healing agent.

Coconut oil is widely used for beauty purposes. It can be used on its own and applied to the skin or it can be mixed with other beauty products. It softens the skin and helps reduce dryness and flaking. It is believed to protect the skin from ultraviolet rays from the sun. It also helps in making the hair look more beautiful and healthy and prevents dandruff.

In addition, coconut oil is used in cooking and studies have shown that it contains low levels of cholesterol. It is therefore a healthy oil and reduces the risks of heart diseases. It also aids in tissue healing and repair, and protects against kidney diseases.

Coconut Water
Coconut water is different from coconut milk. Coconut water is the colourless fluid found inside the fruit while coconut milk must be made from the while fleshy parts of the fruit. Coconut water or madafu is mostly drank when the coconut has not fully ripened to be grated.

It is a refreshing drink and is rich in potassium and sodium. It also helps in boosting energy levels. It is not alcoholic and can be drank by anyone including children. The top part of the coconut fruit is normally chopped off and a drinking straw inserted. It is very common to see tourists enjoying the drink whenever they visit the coastal regions.

In conclusion, coconuts are highly nutritious and afford many benefits to the body, both inside and out. Fresh coconuts provide more of these benefits than canned ones.

Beef stew in Coconut milk

Leave a comment

In a previous post I shared how to prepare a simple dish of green vegetables using coconut milk.
It is common practice to cook a lot of dishes in the coastal region with coconut. I will now share with you a quick method of preparing beef stew using coconut milk. It can be served with rice, ugali/sima (a firm cooked meal of corn flour and water), chapatis, pasta or any other accompaniment of your choice.

Ingredients:

  • 1/4 kg Beef, cubed 
  • 1 onion
  • 1 green bell pepper
  • 1 green or chili pepper (optional)
  • 4 pieces of garlic, crushed or chopped into tiny pieces
  • Oil for frying
  • Sat, and
  • Coconut milk

Follow this procedure:

  1.  Chop the onion, add oil and put on heat. Cook till tender.
  2. Add the garlic and cook for a minute
  3. Add the cubed beef pieces and stir to coat all the pieces with the onion and garlic flavors
  4. Cover and cook till beef is all browned. Do not allow the beef to stick to the sides or bottom off the cooking pot
  5. Add the bell peppers at once and continue stirring. Add salt and cover.
  6. Cook for about ten minutes then pour in the coconut milk into the cooking pot. Mix thoroughly.

 7. Cover again and let the food simmer for about five minutes then serve hot.

If you would like to add any spices, do add in moderation, so that the taste of the coconut milk is preserved. Enjoy your meal.

Collard greens/Spinach with coconut milk

Leave a comment

Previously, I shared with you a simple recipe of cooking collard greens (sukuma wiki) and spinach with few ingredients. In this recipe, I will show you how to prepare the collards in coconut milk.
Coconut milk can be bought from supermarkets ready to cook in its liquid form or dried where you would have to make the milk at home using water and sieving (if need be).

You can also buy the whole coconut fruit and using a special grater, make the milk commonly known as tui in Kenya and other East African countries. I will share with you the process of home made coconut milk in another article. But for now, here is the recipe where I used ready to cook coconut milk.

Ingredients (Serves three)
– Coconut milk ( 1 cup)

– Cooking oil and salt
– 1 onion
– 1 bunch spinach and sukuma wiki(collards)
– 2 large tomatoes
– Dhania (Coriander)
– Carrots (optional)
– Okra (optional)
– Pepper (optional)
– Royco (optional)

Method
1. Add cooking oil and chopped onions to sauce pan (sufuria) and cook till a little browned.

2. Add the chopped tomatoes, pepper, carrots, okra and coriander. Cook for a few minutes then add salt an royco if desired.

3. Add the chopped collards and spinach to the sufuria and cover to cook for about ten minutes.

4. Once the greens are almost cooked or start changing colour, pour in the coconut milk and and allow to simmer for five minutes.

5. Remove from heat and serve.

This dish is commonly served with ugali (sima), rice or chapatis.
Spices can be used sparingly in order to keep  the taste of the coconut.