Lactose-free and full of goodness, coconut milk is often touted to be a healthy substitute for milk. While it can be consumed as it is, it might be heavy and taste very different from the original milk. However, it is a great addition to curries, stir fries and other kind of dishes that require a coconut flavour. It is loaded with essential nutrients, healthy fats and antioxidants, making it a healthy beverage. Do you know that it is very easy to make coconut milk at home? All you need is coconut, hot water, and a way to blend and strain the mixture, and you are good to go! Read on to learn the an easy coconut milk recipe, and why is it so healthy for you.

What is coconut milk?

Coconut milk is a high-calorie, opaque, milky-white liquid extracted from the grated pulp of mature coconuts. “It is naturally dairy-free and has a slightly sweet, nutty flavour. It is also a popular alternative to dairy milk, particularly for those who are lactose intolerant or following a plant-based diet,” says dietician Veena V.

A study published in Case Studies in Chemical and Environmental Engineering states that coconut milk is a great substitute for people with allergies, lactose intolerance, and the prevalence of hypercholesterolemia.

How to make coconut milk at home?

Here is a very simple recipe for coconut milk that you can try at home.

Ingredients

One and a half cups of fresh, shredded coconut

4 cups of water

Procedure

• Step 1 – Take 1½ cups of fresh shredded coconut and 4 cups of water. Ensure the coconut is from a well-ripened, mature coconut to get rich and creamy milk.
• Step 2 - Heat the water till it is hot. The hot water helps extract the milk from the coconut pulp effectively.
• Step 3 - Add the hot water to the shredded coconut and blend. Blend the mixture in batches to ensure everything is well combined and the coconut is thoroughly broken down.
• Step 4 - Strain the mixture after properly blending using a fine mesh strainer or muslin cloth to remove the coconut solids. Squeeze the cloth or press the solids with a spoon to extract as much liquid as possible.
• Step 5 - Completely squeeze the liquid out and repeat the process until done.

  Extracting coconut milk at home is a fairly easy process that does not require much time especially when a well-ripened mature coconut is available, explains Veena, adding, “You can also add a bit of sweetener like honey or vanilla extract during the blending process to add more flavour.”

Nutritional benefits of coconut milk

Coconut milk is a very versatile and healthy dairy substitute that offers a host of benefits.

1. Rich in nutrients

Coconut milk is loaded with essential nutrients, with vitamins C, E, and B-complex, which are vital for maintaining healthy skin, boosting immunity, and supporting metabolic functions. It also provides important minerals like magnesium, which aids in muscle function, potassium, which helps maintain fluid balance, and iron, which is crucial for oxygen transport in the body. According to the US Food and Drug Administration, one cup of coconut milk contains 5.5 g of protein, 13.3g of carbohydrates, 5.28g of fibre, 38.4mg of calcium and 3.94mg of iron.

Coconut milk is packed with antioxidants and essential nutrients. Image courtesy: Freepik

2. Lactose-free

Coconut milk is a natural lactose-free beverage, It’s an excellent alternative for individuals with people who have lactose intolerance or those allergic to dairy products. It provides a creamy texture and richness to dishes without causing digestive discomfort. A study published in the Journal of Food Science and Technology lists coconut milk as a non-dairy alternative.

3. Healthy fats

Coconut milk contains medium-chain triglycerides (MCTs), particularly lauric acid. MCTs are easily digested and converted into energy, making them a quick source of fuel for the body. Lauric acid, in particular, has antimicrobial and antiviral properties that help boost the immune system, states this study, published in the Journal of Food Science and Technology.

4. Anti-inflammatory properties

Coconut milk is rich in antioxidants and has anti-inflammatory properties, thanks to compounds like polyphenols. These can help reduce inflammation in the body, potentially lowering the risk of chronic diseases such as heart disease, arthritis, and certain types of cancer. A rat study, published in BMC Complementary and Alternate Medicine, suggests that coconut extract reduced inflammation.

5. Heart health

The MCTs in coconut milk can improve cholesterol levels by increasing the good HDL cholesterol while potentially reducing the bad LDL cholesterol, states this study, published in Global Epidemiology. This, in turn, can lower the risk of heart disease when consumed as part of a balanced diet.

6. Skin and hair benefits

Coconut milk is very good for our skin as well. It acts as a hydrating agent, nourishing our skin and hair. You can also use it as a conditioner or a cleanser. Check out the beauty benefits of coconut milk to know more.

How can you store coconut milk at home?

To store the homemade coconut milk, follow these steps:

• Use an airtight container: Transfer the coconut milk to a clean glass jar or airtight bottle to preserve it.
• Refrigerate: Always refrigerate the milk if it is not immediately used. Typically, homemade coconut milk lasts for 3 to 4 days.
• Shake well before opening: Coconut milk may separate into cream and liquid when left undisturbed. Shake the container well before using it to recombine.
• Freeze for long storage: Coconut milk can also be frozen for longer storage. Transfer to ice cube trays or freezer-safe containers and the milk can last up to 3 months. Thaw in the fridge and ensure to shake it well before use.

How to choose coconuts to make coconut milk?

When selecting coconuts for making coconut milk, start by choosing ones with firm, dry eyes – these are the three "spots" on the shell, explains Veena. They should be smooth and free from mould or discolouration. “Shake the coconut to ensure you hear sloshing, which indicates there is plenty of coconut water inside. Opt for coconuts that feel heavy for their size, as this usually means they contain more water and flesh,” she says. Check for a mildly sweet, nutty aroma, avoiding any coconuts that smell sour or off.

Coconut extracts help to control cholesterol and are healthy for the body. Image courtesy: Freepik

How to consume coconut milk?

Coconut milk is a versatile ingredient that can be incorporated into various beverages. For instance, it can be blended with different fruits to make smoothies, or added to drinks such as tea and coffee for a unique flavour. One can use also coconut milk as a base to add creaminess and a subtle coconut flavour to curries, soups like Thai or Indian soups, and creamy sauces and gravies for pasta, chicken, or vegetables.

It is also used to add creaminess and a subtle coconut flavour to curries, soups such as Thai or Indian soups, and creamy sauces and gravies for pasta, chicken, or vegetables. Dressings and marinades can be prepared by combining coconut milk with herbs, spices, and other seasonings to add flavour and moisture, especially to meats. Coconut milk acts as a substitute for milk in any dish that uses milk, cream, buttermilk, etc.

Can you drink coconut milk every day?

Coconut milk can be consumed every day. But since it has a higher number of calories and saturated fats, it is always best to stick to 1 cup or a maximum of 2 cups in a day, says Veena. It can always be consumed as a part of a well-balanced diet with a healthy amount of protein, fibre, and other vitamins and minerals.

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