By Paradis Harirchian
I love coconuts. LOVE. In fact, I love coconuts so much, that I moved to the Peruvian jungle for 10 months just to be able to eat them every day! I felt SO healthy over those 10 months, and no wonder: coconuts are really good for you.
Coconut flesh is highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Coconuts are also high in plaque-fighting medium chain essential fatty acids that provide energy for the body, and are anti-fungal, anti-viral and anti-bacterial, preventing parasites and diseases from hacking your body.
And the news gets better: you can find coconut oils and milks in loads of natural beauty products that are super safe for any skin type (click here to see a good list of products), plus there are so many culinary applications to coconuts! You can use coconut water, coconut cream, coconut milk, coconut flour, coconut sugar, shredded coconut, coconut oil – and the high fat concentration makes for a wonderful substitute for dairy products.
The American Medical Association may have just claimed that coconut oil is high in ‘bad’ fats which increase your cholesterol and thus heart attack risk, but that’s rubbish: total cholesterol is a poor predictor for assessing heart attack and stroke risk as some studies have found that there might be no association between high total cholesterol and heart attack and stroke risk.
Dr. Robin Berzin, CEO and founder of Parsley Health, explains that “the AHA’s recommendation is based on an out of date and oversimplified understanding of the role of cholesterol in heart disease. While very high levels of LDL are problematic, LDL total number is much less important than LDL composition—the shapes and sizes of the particles themselves. It is the small, dense particles that are inflammatory and associated with heart disease. The larger, fluffy particles are not.”
It should also be pointed out that the AHA does recommend sunflower, soy, canola and corn oils – which may be genetically modified and which are all high in Omega 6 oils. Studies demonstrate that too much omega-6, relative to omega-3, may contribute to chronic inflammation and cause disease. But of course, since the crops for those oils are grown in the USA (and coconut is not), can you guess why they’re recommending you eat those? Hmm…
So without further ado, here are 20+ delicious, vegan recipes featuring the gloriously nutritious COCONUT!
1. Coconut Latte
Wake up and smell the coffee! With the high-fat content of coconut milk, this latte is rich, frothy, and super coconutty. It’s a healthy way to start your day.
Get the recipe here.
2. Coconut French Toast
Ah, the smell of cinnamon French toast in the morning…is there anything sweeter to tempt you out of bed? This recipe is easy to make and the texture of creamy and crispy is divine.
Get the recipe here.
3. Coconut Mango Parfait
If, like me, you love a good fruit salad in the morning, this will make a nice wake-up treat! Mango paired with coconut – it’s as simple as that.
Get the recipe here.
4. Coconut Quinoa Pudding
When the weather gets a bit cooler, you can still enjoy coconut – but this time, it’s getting hot! This reminds me a bit of a rice pudding, but the quinoa used here is a lot healthier.
Get the recipe here.
5. Creamy Tomato Soup with Coconut Cream
This isn’t your typical tomato soup. No sir, this comes with a twist, namely – Indian spices like cayenne pepper, turmeric and minced ginger. They give a nice kick to a soup that may have otherwise been too sweet.
Get the recipe here.
6. Curry and Rice
Who doesn’t love a good curry? And to make it super tasty, some coconut milk is a must! For a night when you’re pressed for time, this dinner idea is super quick and super easy.
Get the recipe here.
7. Coconut Mushroom Risotto
Risotto normally takes a ton of dairy, but when you replace it with coconut, the result is just as delicious, comforting, and creamy. Great for a chilly night in.
Get the recipe here.
8. Creamy Coconut Mushroom Pizza
I know pizza purists will blanch at this one, but trust me – he creamiest. The pizza-iest. Just try it!
Get the recipe here.
9. Falafel Patties
Why not add a coconut flour-based recipe here? These patties are a great substitute for garbanzo flour for anyone who’s tired of chick peas, and of course, they taste great with some tahini, stuffed in a warm pita bread.
Get the recipe here.
10. Coconut Yogurt Tzatziki
As with its dairy counterpart, this is the perfect vegan dip, sauce or drizzle for anything Mediterranean or Middle-Eastern.
Get the recipe here.
11. Sesame Cabbage with Coconut Crusted Tofu
This recipe makes for a well-rounded meal with all its veggies, healthy fats, and protein. Great for those who gravitate towards South East Asian flavours.
Get the recipe here.
12. Coconut Sushi Hand Roll
Vegan sushi can pretty much contain whatever veggies you fancy, so why not add a bit of fruity fun, too? And did I mention: these hand rolls are super fun and easy to make!
Get the recipe here.
13. Coconut Alfredo
Who doesn’t crave pasta with Alfredo sauce every now and then? At least now, there’s a guilt-free, healthy, vegan option!
Get the recipe here.
14. Piña Colada
How could we leave out this refreshingly tropical coconut delight? It’s an absolute classic, and it’s normally vegan friendly anyway.
Get the recipe here.
15. Vegan Coconut White Russian
Another refreshing drink for this summer, this rich, smooth White Russian is made a touch healthier thanks to its coconut milk.
Get the recipe here.
16. Dark Chocolate Macaroons
Macaroons are so easy to make, and easier to eat! This is just like the classic coconut macaroons, but with a “darker” twist…
Get the recipe here.
17. Vegan Bounty Bars
The Bounty Bar is kinda the Marmite of the chocolate bar world: either you love them, or you can’t stand them. But since you’re reading an article about coconut recipes, I’m guessing you love them – so here’s an easy recipe to make them yourself at home!
Get the recipe here.
18. Coconut Ice Cream
This recipe is super simple to make, and the results are absolutely DIVINE. I could have it every day! Creamy as heck, and just a little bit sweet. I’d sprinkle some granola and dried fruit on this…
Get the recipe here.
19. Raw Coconut Flour Carrot Cake
Carrot cake is one of my favourite desserts. The sweetness of the carrots blend so well with the spices! And coconut flour holds it all together in this gluten-free delight.
Get the recipe here.
20. Coconut Whipped Cream
This may look fancy, but it’s easy as pie, and it’s the perfect frosting for your vegan baking needs, including the raw carrot cake above, if you like!
Get the recipe here.
21. Chocolate Macadamia Coconut Protein Balls
Chow down on one of these bad boys after an early-morning workout sesh, and you’re set for the rest of the day!
Get the recipe here.
22. Coconut Chia Parfait
Dessert, or breakfast? This is such a healthy parfait, it works for either one!
Get the recipe here.
23. No Bake Coconut Yogurt Cheesecake
And finally, the pièce de résistance, Coconut CHEESECAKE! The perfect end to any vegan meal, this divine cake has the most charming tangy-sweet flavour.
Get the recipe here.
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