Coconut products are staples in the High Fat Low Carb (HFLC) kitchen. Here’s a primer:
COCONUT OIL is pressed from coconut. Contains MCTS or medium chain triglycerides which we can use for energy especially when eating low carb.
COCONUT MILK is made from shredded coconut soaked in hot water and strained. It’s usually sold in cans or cartons.
COCONUT CREAM is similar to milk but is thicker and contains less water.
CREAMED COCONUT is ground, dehydrated coconut that’s pressed into a block. It’s naturally a little sweet and doesn’t usually contain anything but coconut.
COCONUT BUTTER and COCONUT MANNA are basically the same as creamed coconut but sold in a jar.
My favourite coconut product is CREAMED COCONUT. I buy Grace brand, pictured below. I usually find it at Bulk Barn.
It just has one ingredient- coconut. Nothing added. It’s the whole food, just pressed into a bar. No endocrine-disrupting BPA that often comes in the cans of coconut milk. No preservatives. No thickeners.
It’s solid at room temperature but is quickly softened by placing the bag in a bowl of hot water for a few minutes.
You can use it to make coconut milk and coconut cream (combine 2 tbsp to ¾ cup of hot water and blend- use less water to make cream).
Love it for fat bombs.
Paulette's Basic Fat Bomb Recipe
This is a recipe that I use to create most of my fat bombs. I just vary the flavouring with extracts and other add-ins.
Servings: 24 pieces
Calories: 58kcal
Ingredients
- 141 gm Coconut cream 1 brick
- 250 gm Cream cheese 1 regular sized brick
- 3 tbsp powdered erythritol/Swerve adjust amount according to your taste
- 1 tsp Vanilla extract pure
Instructions
- Soften the coconut cream by placing the pouch in hot tap water for a few minutes.
- Beat the cream cheese with a mixer.
- Add coconut cream and mix.
- Add monk fruit sweetener. Taste after mixing and add a bit more sweetener if you like. NOTE: I often turn this into a powder in my blender or Magic Bullet first. I find that it the texture of the finished product is smoother. However, this is optional.
- Add flavourings.
- Portion using a small ice cream scoop or tablespoon into mini muffin cups. Alternatively you can spoon into ice cube trays or other small moulds. Be sure to use flexible silicone trays so that you can easily release the fat bombs afterwards.
- Place in fridge for 20 minutes and then remove from moulds. Store in the refrigerator.
- This makes approximately 24 fat bombs.
Notes
Flavour Ideas: Key Lime- add 1 tsp lime extract, 2-3 tbsp lime juice and zest of 1 lime Pumpkin Spice- add 2 tsp pumpkin pie spice, 1/4 cup chopped pecans Creamsicle- add an additional 1 tsp vanilla, and 2 tsp orange extract Net Carbs per Serving: 1.5g
Or try it in this ‘Shortbread’ Fruit Crisp Recipe:
'Shortbread' Fruit Crisp
Servings: 8
Calories: 129kcal
Ingredients
- 2 1/2 cups fruit of choice
- 2 tbsp sweetener (Swerve or Monkfruit) optional
- 1/2 cup creamed coconut use more if necessary to cover the fruit
Instructions
- Place fruit in pan (8 x 8 square) and press down firmly.
- Mix with sweetener if using.
- Soften creamed coconut to a spreadable consistency but don't allow it to liquefy (it will just seep to the bottom of the pan).
- Spread the creamed coconut over the fruit, using a large spoon or your hands.
- Bake in 350 degree oven for 10- 15 minutes until golden brown.
- Allow to cool at room temperature or in the fridge before cutting.
I grate it into soups and it just seems to melt into the broth.
There are lots of other ways to use it, but sometimes I just cut off a chunk and eat it if I need a bit more fat in my day!
I hope this clears up the coconut confusion 🙂
Yummy😊❤️