Coconut a drupe that can be classified as a fruit, nut or seed is the source of a variety of products such as coconut oil, coconut milk, coconut water, and the most relished product in the native areas – fermented coconut water (known as toddy). Coconut water is nature's best quenching and nutritious water which can be added to your daily diet to reap its health benefits. Before we move on to the coconut recipes that are both delicious and satisfying let's get to know a little about coconut.
Native to Asian countries and islands, coconut has 4 stages of growth from flowers to hard coconuts. In the second stage or the immature stage, green coconut (tender coconut) holds up to 1-2 cups of coconut water on average but can hold up to one liter of coconut water, this is drained and used as a replenishing drink. While in the third stage coconut matures and gains more of the white meat which can be used to make coconut milk; which is still rich in electrolytes but also carries a good amount of sugars and fats.
Below are two tasty recipes that are made from coconut water and coconut milk. If you are looking for a drink to quench your thirst on a hot and humid day you can opt for the recipe with coconut water. And, if you are craving for a more nutritious drink to satisfy those hunger pangs you can include it in a coconut milk smoothie.
Coconut and Pineapple water
Ingredients
- 140 ml of fresh pineapple juice
- 160 ml of fresh coconut water
- 1 lime
- 1 tsp of honey
Directions:
- Pour the pineapple juice, coconut water, honey and a squeeze of lime into a blender
- Blend everything together (you can also pour everything in a bottle or a cocktail shaker to mix them together)
- Pout the blended water into a glass with ice and garnish it with a slice of lime and mint leaves.
Coconut and Pineapple smoothie
Ingredients
- 240 ml of coconut milk
- 2 cups of fresh pineapple cubed
- 1 banana sliced
- A pinch of cinnamon powder
Directions:
- Add all the ingredients into a blender
- Blend till there are no visible chunks
- Pour the thick smoothie into a glass, garnish with pineapple slice and coconut flakes (optional).
Nutrition breakdown
Coconut water: It is all water and almost zero fats which makes it a perfect drink for rehydration especially if you are on a controlled diet and an intense workout regime. This water can not only quench your thirst but also replace all the electrolytes you lose when you sweat.
Coconut water is rich in manganese and potassium. It also provides other minerals such as magnesium, sodium and calcium.
Fun fact; this wondrous property is why coconut water is used instead of a saline drip in tribal areas.
Coconut milk: A creamy and nutritious milk, which possesses all the goodness of coconut water and more. In addition to the rich amount of potassium and manganese, coconut milk also contains good amounts of iron, copper, and selenium.
It is also loaded with vitamins such as Vitamin C and folate. Unlike the water, coconut milk is loaded with carbohydrates and long-chained healthy fats – known to promote healthy weight management.
Pineapple: A fruit packed with all kinds of vitamins and antioxidants which promote immune health. Bromelain, the main constituent of pineapple has much to offer, it supports digestive health and is known to help improve skin renewal paving the way to healthy skin.
Try out other healthy smoothies for the skin.
