Coconut: how to use and keep

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con t e n t s Introduction 3Recipes Coconut Beef Balls Char-grilled Vegetables Coconut Lamb Salad, Hokkien Noodles Chicken Laksa (Coconut Curry Soup) Marinated Fish (Kokoda) Coconut Sambal BBQ Coconut Prawns Steamed Mussels in Coconut Broth Coconut Fish Curry Spicy Zucchini Coconut Pikelets Salted Coconut Chips Coconut Banana Bread Coconut Carrot Cake Coconut Chocolate Brownies Coconut and Apricot Slice Coconut Peanut Brittle Coconut, Mango Sticky Rice Coconut Burfi Moist Coconut Macaroons Cocktails and Coffee Strawberry Coconut Bars Pina Colada Coconut Creations 41 -

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t h e m y s t e r y o f the c o conut Coconuts are one of the most nutritious and versatile fruits and have been a staple food to many island and Asian countries for centuries. A coconut tree can live as long as 100 hundred years and yield 50 to 100 nuts per year. A prized fruit of the tropics, coconut use cuts across all ethnic groups, its many parts widely used for craft purposes, clothing and housing. The coconut is considered an auspicious fruit (commonly known as The Fruit of Life) and is used in almost every religious ritual in Asian countries. For many island nations coconut exports are vital to the socioeconomic condition of their villages. Coconuts are a cash crop and provide income directly to the villagers, allowing them to obtain basic daily needs which are not able to be produced or grown in the village.

Nutritional Information The edible portion of a coconut is 70% of the total nut weight. The coconut has a very high fibre content that is a most important source of roughage. The coconut also contains vitamins B and C, protein, carbohydrate, natural oils and Iron.

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coconu t a n a l y s i s

coconut oil

Mature Brown Coconut Meat Analysis Per 100g Energy

1301kJ

Moisture

51.1g

Protein

3.5g

Fat

24.9g

Saturated Fat

23.6g

Carbohydrates total

18.1g

Total sugars

2.4g

Sodium

22mg

Dietary Fibre

1.6g

Mature Brown Coconut Juice Analysis Per 100g

Coconut juice is a thirst quenching drink which requires no purification. It has virtually no fat and very few calories. Coconut juice is also a rich source of potassium which, is believed to help lower blood pressure. 4

Energy

75kJ

Moisture

94.4g

Protein

.3g

Fat

.1g

Saturated Fat