Everything You Need to Know About Coconut

The coconut is the fruit of the coconut palm. Despite its name, it isn't a true nut but a drupe. And it has plenty to offer: coconut gives us a whole range of products that can be used in all sorts of ways in the kitchen.

What's inside a coconut?

So what does 100 g of coconut actually contain? Here's a quick overview for reference (source: Wikipedia):

• around 358 kcal
• about 45 g water
• about 36 g fat
• about 4 g protein
• about 4.8 g sugar
• about 9 g fibre
• about 380 mg potassium
• about 20 mg calcium
• about 39 mg magnesium
• about 2 mg vitamin C

Coconut products at a glance

Coconut gives us coconut flesh, either fresh or dried as desiccated coconut, coconut chips or coconut flour. Then there's coconut oil, coconut milk and coconut water, coconut butter, coconut sugar and coconut blossom syrup. If you need to avoid gluten, dairy or soya, coconut can be a handy alternative.

What does gluten intolerance actually mean? Gluten is the protein found in most grains, and it's what gives conventional baked goods their structure. That's why "regular" bread and cakes don't crumble and can be sliced thinly. People with coeliac disease, the medical term for gluten intolerance, need to avoid gluten altogether. If you suspect you might have an intolerance, please check with your doctor or a nutrition professional. Coconut products such as coconut flour are naturally gluten-free.

Coconut flour: a gluten-free option for baking

Coconut flour has a few useful properties:

• It's low in carbohydrates: around 15 g per 100 g of coconut flour, compared to roughly 70 g per 100 g in wheat flour.
• It's high in fibre, around 40 to 55 per cent.
• It has a fresh, aromatic flavour.
• It's gluten-free.
• It works well in the kitchen as a grain substitute and is suitable for baking, though it needs plenty of liquid.
• It's moderate in fat.

Compared with other flours, or with desiccated coconut, coconut flour is pricier. I found mine in a health-food shop – around £9 for a 500 g bag.

Coconut milk and coconut water

Fresh coconut milk straight from the coconut provides minerals like potassium and magnesium and tastes wonderfully refreshing. A fresh coconut is a treat wherever you find it – even in the middle of Bangkok! In our kitchen, coconut milk often features in vegetable dishes and smoothies.

Coconut oil: heat-stable and versatile

Coconut oil works well for both hot and cold dishes. It contains a high proportion of saturated fat, which means it can be heated to high temperatures without losing quality.

When buying coconut oil, look out for quality. Good coconut oil is labelled "virgin" or "virgin coconut oil" on the packaging. Good-quality coconut oil tastes genuinely delicious. You can use it cold in salad dressings or smoothies, or warm in the pan for vegetables, egg dishes or searing meat. During asparagus season, try melting it over your asparagus instead of the usual butter or hollandaise sauce.

Coconut oil at a glance:

• It's great for baking, frying and deep-frying.
• It's heat-stable and keeps well.
• It's versatile.
• It also works as a skin and hair treatment.

You'll find more recipe ideas and plenty of ways to use coconut in the kitchen in our recipe collection.