Coconut

Coconut
The coconut plant, Cocos nucifera, is a tree in the palm family. There
are many varieties within the species. Dwarf varieties grow to about 14 feet
and flower in three years after planting. Tall varieties grow to 70 or 80 feet
and flower in about eight years. They have a long productive life and require
little care once established.
Coconut palms have been called the “Tree of Life” in Pacific islands
because all parts of the plant are useful in many daily activities. In addition to
the food uses of the coconut meat, it is also pressed for oil to use on the body
and to make soaps. The hard shell around the meat can be used as a cup, or
polished and carved into buttons, combs and other articles. The husks of the
nut are used for scrubbing and the fibers woven into rope. Coconut leaves are
woven into baskets, hats and a variety of useful items. The midribs of the
leaves are stripped out and bundled to form a broom. The wood of the
coconut tree trunk is very hard and can be cut for lumber or paneling.
The tree bears coconuts all year around. It takes about a year after
flowering for nuts to mature and fall to the ground. Green drinking nuts are
picked at about seven months old, just before the meat inside begins to
harden.
The “water” inside of a fresh unripe coconut is a refreshing and
healthy drink. It can be a sweet and flavorful substitute for commercial soft
drinks. In emergencies doctors have even used it as an intraveneuos solution
for replacing body fluids and minerals.
As this cookbook demonstrates, coconut cream is a part of many
Pacific island recipes. It is produced by squeezing the grated coconut meat
mixed with water. As a standard measure, two grated coconuts and one cup
of water will yield one cup of coconut cream. A thinner product, coconut
milk, is made by the same process using two cups of water.
The “Estimated Nutritional Values” tables in this section show that use
of coconut cream and coconut milk in recipes is a concern for maintaining a
healthy diet. Both of these foods are extremely high in saturated fat. In most
recipes using these foods, a note has been added that substituting up to half of
the coconut cream with cow’s milk will reduce the saturated fat. Canned
condensed milk is thicker, like coconut cream. An extract of coconut can be
added for flavoring.
It is understood that Pacific islanders have used coconut cream as an
important part of their diet for a very long time. However, changes have
occurred in many people’s lifestyles in the region. Work has become more
sedentary and other forms of exercise may have decreased. The increased use
of prepared foods in the diet has also introduced additional sources of fat and
saturated fat. The issue is complex with many variables to consider. Yet, the
current nutritional recommendations which limit fat and saturated fat in the
diet would suggest that the use of coconut cream in recipes should be limited
to a few occasions and in small quantities.
Coconut Cream
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 792 kcal 40 % Carbohydrate 16 Gm 5 %
Total Fat 83 Gm 128 % Iron 5.5 Mg 31 %
Saturated Fat 74 Gm 370 % Calcium 26 Mg 3 %
Cholesterol 0 Mg 0 % Vitamin A 0 IU 0 %
Sodium 10 Mg 0 % Vitamin C 6.7 Mg 11 %
Protein 9 Gm 18 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of coconut cream

Coconut Milk
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 552 kcal 28 % Carbohydrate 13 Gm 4 %
Total Fat 57 Gm 88 % Iron 3.9 Mg 22 %
Saturated Fat 51 Gm 255 % Calcium 38 Mg 4 %
Cholesterol 0 Mg 0 % Vitamin A 0 IU 0 %
Sodium 36 Mg 2 % Vitamin C 6.7 Mg 11 %
Protein 6 Gm 12 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of coconut milk

Coconut Water
Estimated Nutritional Values
Amount/Serving % DV* Amount/Serving % DV*
Calories 46 kcal 2 % Carbohydrate 9 Gm 3 %
Total Fat 1 Gm 2 % Iron 0.7 Mg 4 %
Saturated Fat 1 Gm 5 % Calcium 58 Mg 6 %
Cholesterol 0 Mg 0 % Vitamin A 0 IU 0 %
Sodium 252 Mg 11 % Vitamin C 5.7 Mg 10 %
Protein 2 Gm 4 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
Nutritional Values are based on 1 cup of coconut water