Coconut is all over the news these days. Formerly relegated to the role of decadent treat, coconut is now hailed for its health benefits. For thousands of years, Pacific Islanders have used coconut as their primary source of food and medicine, and have been among the healthiest, long-lived people in the world. Portuguese explorers who found this fruit on tropical islands named it “coco” contracted from “macoco,” a Portuguese word for monkey, as the three indentations on the brown shell gave the appearance of a monkey’s face.

The Sanskrit word for coconut can be roughly translated as “the food that sustains all life,” and the coconut palm is often referred to as the “tree of life.” Coconut speeds up metabolism, providing an immediate source of energy with fewer calories than other fats. While almost all fatty acids consumed are long-chain fatty acids (LCFA), coconut provides medium-chain fatty acids (MCFA) like lauric acid that don’t have a negative effect on cholesterol ratios, thus helping protect against heart disease. With a low Glycemic Index (GI), coconut also slows down the rise in blood sugar helping to reduce sweet cravings. High in dietary fiber, coconut contains no trans-fats, is gluten-free, and also contains antibacterial, antiviral, antifungal healing properties, aiding and supporting overall the immune system.

Coconut products such as coconut oil, flour, sugar and milk, can be used to make everything from nourishing breakfasts, breads, soups and entrees to drinks, desserts and more. The Complete Coconut Cookbook by publisher Robert Rose (www.robertrose.ca) contains 200 innovative recipes providing delicious, dependable results.

Author Camilla V. Saulsbury, creator of the healthy food blog, Power Hungry, explains the science of coconut as health food and nutrition information plus gives in-depth “how-to” tips for each coconut product. For breakfast, try the Essential Coconut Pancakes or Cranberry Orange Muffins. For later in the day, there’s Gingered Carrot and Coconut Soup and for a main dish, Acorn Squash with Coconut Chickpea Stuffing.

There are new coconut products on the market. CO YO (www.coyo.us), a dairy-free yogurt developed in Australia, is made from the freshly squeezed cream from whole coconut flesh. It’s available in natural, mango, mixed berry, and raw chocolate.

Nutiva makes bite-size snacks, O’Coconut Classic and O’Coconut Hemp & Chia, available at Whole Foods Markets and for purchase online at www.nutiva.com. Flamous brand’s original falafel chips also make a great healthy anytime snack for children and adults. This thin, crunchy, textured chip, a blend of herbs, spices, vegetables and legumes, offers ounce for ounce, ten times the antioxidant value of green tea or vegetable juice. Find it at Kroger, Fresh Market, Whole Foods, Amazon.com, health food stores, and even Walt Disney World in Florida.

Essential Coconut Pancakes

Makes 14 pancakes

2/3 cup chickpea flour

6 tablespoons coconut flour

1 & ½ tablespoons potato starch

2 & ½ teaspoons gluten-free baking powder

½ teaspoon fine sea salt

1 cup well-stirred full-fat coconut milk

2/3 cup water or coconut water

1 tablespoon psyllium husk

2 tablespoons coconut sugar

2 tablespoons melted virgin coconut oil

1 teaspoon gluten-free vanilla extract

Additional melted virgin coconut oil

In a large bowl, whisk together chickpea flour, coconut flour, potato starch, baking powder and salt. In a medium bowl, whisk together coconut milk, coconut water and psyllium. Let stand for 10 minutes to thicken. Whisk in coconut sugar, 2 tablespoons coconut oil and vanilla until blended.

Add the coconut milk mixture to the flour mixture and stir until just blended.

Heat a griddle or skillet over medium heat. Brush with coconut oil. For each pancake, pour about ¼ cup batter onto griddle. Cook until bubbles appear on top. Turn pancake over and cook for about 1 minute or until golden brown. Repeat with the remaining batter, brushing griddle and adjusting heat as necessary between batches. Refrigerate pancakes between sheets of waxed paper, tightly covered in plastic wrap, for up to 2 days or freeze, enclosed in a sealable plastic bag for up to 1 month. Let thaw at room temperature or defrost in the microwave.

Courtesy of The Complete Coconut Cookbook by Camilla V. Saulsbury, 2014 ©  www.robertrose.ca. Reprinted with permission.

Gingered Carrot and Coconut Soup

Makes 6 servings

1 tablespoon virgin coconut oil

1 cup chopped onion

1 lb. carrots, chopped (about 4 cups)

1 1-inch piece gingerroot, chopped

1 teaspoon fine sea salt

3 & ½ cups coconut water

1 cup well-stirred full-fat coconut milk

1 tablespoon coconut sugar

1 tablespoon freshly squeezed lime juice

¼ cup minced fresh mint

Suggested Accompaniments

Plain coconut yogurt

Lime wedges

Toasted unsweetened flaked coconut

In a large saucepan, melt coconut oil over low heat. Add onions and increase heat to medium-high; cook, stirring, for 5 to 6 minutes or until softened.

Stir in carrots, ginger, salt and coconut water; bring to a boil. Reduce heat and simmer, stirring occasionally, for 25 to 30 minutes or until carrots are very soft. Working batches, transfer soup to food processor (or use immersion blender in pan) and puree until smooth. Return soup to pan (if necessary) and whisk in coconut milk, sugar and lime juice. Warm over medium heat, stirring for 1 minute.

Ladle soup into bowls and sprinkle with mint. Serve with any of the suggested accompaniments, as desired.

Store the cooled soup in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 6 months. Thaw overnight in the refrigerator or in the microwave using the Defrost function. Warm the soup in a medium saucepan over medium-low heat.

Courtesy of The Complete Coconut Cookbook by Camilla V. Saulsbury, 2014 ©  www.robertrose.ca. Reprinted with permission.

Acorn Squash with Coconut Chickpea Stuffing

Makes 4 servings

Preheat oven to 350 degrees F.

2 acorn squash (each about 1 lb.) halved lengthwise and seeded (Delicata squash may be used in place of the acorn squash.)

2 tablespoons melted virgin coconut oil, divided

Fine sea salt

1 can (14 to 15 oz. or approx. 1 & 1/2 cups) chickpeas, drained, rinsed and coarsely mashed

1/3 cup dried currants or raisins as an alternative

½ cup well-stirred, full-fat coconut milk

3 cups packed baby spinach, roughly chopped

¾ cup unsweetened flaked coconut, toasted

½ cup packed fresh mint leaves, chopped

1 tablespoon freshly squeezed lemon juice

Freshly cracked black pepper

Lightly brush cut sides of squash with 1 tablespoon coconut oil. Sprinkle with ½ teaspoon salt. Place cut side down on baking sheet. Bake in preheated oven for 40 to 45 minutes or until tender.

In a large skillet, melt the remaining oil over low heat. Add chickpeas, increase heat to medium-high and cook, stirring, for 4 to 5 minutes or until heated through. Add currants and coconut milk; cook, stirring, for 1 minute. Remove from heat and add spinach, coconut, mint and lemon juice, gently tossing to combine. Season to taste with salt and pepper.

Fill squash cavities with chickpea mixture.

Courtesy of The Complete Coconut Cookbook by Camilla V. Saulsbury, 2014 ©  www.robertrose.ca. Reprinted with permission.

Ann Hattes has over 25 years experience writing about both travel and food for publications both in the US and internationally. A senior living in Wisconsin, she’s a member of the International Food, Wine and Travel Writers Association and the Midwest Travel Writers Association.

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