Beruflich Dokumente
Kultur Dokumente
coconut
gourmet recipes
creative ideas
coconut facts
con t e n t s
Introduction to Coconuts
Drinking Coconuts
3 - 11
12 - 15
Recipes
Coconut Beef Balls
Coconut Lamb Salad, Hokkien Noodles
Marinated Fish (Kokoda)
Coconut Sambal
Char-grilled Vegetables
Chicken Laksa (Coconut Curry Soup)
BBQ Coconut Prawns
Steamed Mussels in Coconut Broth
Coconut Fish Curry
Spicy Zucchini Coconut Pikelets
Salted Coconut Chips
Coconut Chocolate Brownies
Coconut Banana Bread
Coconut Burfi
Coconut, Mango Sticky Rice
Coconut and Apricot Slice
Cocktails and Coffee
Pina Colada Slushie
Coconut Creations
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JUNGLE PRODUCE
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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.
footynut
coconu t a n a l y s i s
coconut oil
1301kJ
Protein
3.5g
Fat, total
24.9g
- Saturated
23.6g
Carbohydrates, total
18.1g
- sugars
Dietary Fibre
Sodium
2.4g
1.6g
22mg
100kJ
Protein
<1.0g
Fat, total
<0.1g
- Saturated
<0.1g
Carbohydrates, total
5.6g
- sugars
5.2g
Dietary Fibre
<1.0g
Sodium
36mg
aquanut
t he versa t i l e c o c o n u t
Coconuts are the fruit of the coconut palm tree. Each part of the
Coir
and strained.
fibre comes from the outer husk of the coconut and has many
uses in the manufacture of rope, doormats, mattresses, furniture
upholstery and horticulture. The fresh coconut that we buy in the
Coconut Milk
is the second or even third
Copra
coconut oil.
Coconut Sugar
is from the coconut palm and
Coconut Juice
is the lightly flavoured liquid inside of a coconut, known also as
water and can be drunk straight from the coconut.
Coconut Cream
Coconut Oil
is extracted from copra that
has been dried in the sun or
kiln. The nutritional benefit
of this amazing oil is finally
being recognised and is the
fairynut
opening a c o c o n u t
Quick and traditional
method
nutcracker
Storage
When opened the coconut
should be kept in the
refrigerator for ultimate
freshness.
A coconut can be kept
for up to a month without
being opened but once
the shell has been cracked
the coconut flesh should
be stored in an airtight
container in the refrigerator
and eaten within two days.
Extreme temperature
changes will cause the
coconut to crack by itself.
cookanut
Shredding with a
Food Processor
Efficiently remove the meat
from a mature coconut produce long shreds by using
a traditional coconut scraper
or a citrus zester.
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Easy Curls
Prise the meat out of the shell
and use a potato peeler or
sharp knife to scrape away
the remnants of the shell. Use
your peeler or a mandoline
to cut slices of coconut from
the edge of the chunks of
meat.
Straining
After cracking the coconut
open and removing the juice,
any fibre from the shell can
be removed from the juice
by pouring through a tea
strainer.
Toasting
Place coconut slices on a
baking tray in a low oven
and toast until golden brown
or place in a nonstick pan
over medium heat tossing
gently. Toasted coconut is a
delicious garnish for your
favourite curry, for livening
up a salad or sprinkled on
cakes, desserts and cereal.
drinking coconuts
Drinking Coconuts are
often referred to as
natures natural isotonic
beverage.
Prized for their pure, sweet
coconut water, drinking
coconuts also have amazing
health benefits, containing the
five electrolytes we already
have in our body potassium,
magnesium, phosphorous,
sodium and calcium. They are
fat and cholesterol free.
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Serving suggestion
Drinking coconuts are usually presented with a hole in the top,
a straw for easy sipping and sometimes a spoon. Once the
waters gone you scoop up the flesh.
The flesh of the coconut (endosperm) at this stage is translucent,
jelly-like and quite delicious. It can be mixed with the juice,
added to salads and desserts or eaten straight from the shell.
Storage
For freshness, drinking coconuts are best
kept refrigerated. If stored correctly a
drinking coconut can often last well beyond
the best before date so it is worth opening
an expired coconut to check rather than
simply discarding.
Appearance
Coconut water from fresh young coconuts
will be almost clear. The flesh is jelly like
with a translusent like appearance.
Sometimes you may get a coconut which is pink inside. This can
occur due to a natural chemical process caused by the oxidation
of sugars in the coconut. If you are unsure about the colour of
your coconut and whether or not it is still fresh, you should go
by smell and taste - if it smells off then discard or return it to the
store where you purchased it for a replacement or refund.
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Serves 4
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white fish
1 cup lime or lemon juice
1 cups coconut cream
cup finely chopped onion
Coconut Sambal
1
small chilli
1 tomato, finely diced
Chopped dill or chives
Lime slices
Remove the bones and skin from the fish and cut into 1.5cm cubes.
Place in a bowl, cover with lime juice and leave for about 2
hours. Strain fish and discard juice. Mix coconut cream with
onion, chilli and salt to taste and pour over fish. Garnish with
tomato, lime slices, chopped chilli, dill or chives.
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2
3
Char-grilled Vegetables
2 corn cobs cooked and cut in quarters
1 kumara potato peeled and sliced lengthways
red capsicum diced in 2cm squares
yellow capsicum diced in 2cm squares
1 green zucchini sliced lengthways
100g mushrooms
12 fresh basil leaves
2 tspn dried oregano
cup olive oil
3 cloves garlic sliced
salt & pepper to taste
Combine all sauce ingredients in a food processor and blend until
smooth. Place sauce in a small pot on the hot plate of your BBQ,
heat and reduce as you cook your vegetables.
Place all vegetables in a large mixing bowl, sprinkle with dried
oregano, salt, pepper, garlic, olive oil and mix to coat the
vegetables.
Grill vegetables on hot char-grill until they have black char lines.
Transfer to a flat hotplate to cook through. When cooked, combine
basil and drizzle coconut sweet chilli sauce over the vegetables
and serve with rice or your favourite BBQ meals.
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lime leaves
lemon juiced
300g chicken breast sliced
175g vermicelli noodles
1
Fresh
shredded coconut
Serves 4
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green prawns
lime zest
lime juice
Peel prawns leaving tails intact, cut down the middle of the inside
of the prawns (not all the way through to butterfly prawns)
Place prawns in marinade for at least 1 hr.
Combine salsa ingredients in small bowl set aside to infuse and
soften mangoes for about 20 minutes.
Cook prawns on hot BBQ plate until they curl and change colour.
Place bed of lettuce on 4 serving plates, divide prawns evenly
around 6 per serve, top with spoon of dried mango salsa.
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Serves 4
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Steamed Mussels in
Coconut Broth
2
kg Black Mussels
lemon, juiced
tomatoes seeded and
chopped
1
bunch of chives
garlic clove
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800g
eggplant chopped
lime leaves
100g
Garnish
2 fresh chillies sliced, optional
Saut capsicum, onions, garlic, ginger, eggplant and oil in hot
wok. Then add curry paste and cook through. Add shredded
coconut, coconut cream, lime leaves, fish sauce, sugar, and
simmer on a medium heat. Reduce by a third. Place fish and sugar
snaps in the curry and stir lightly, making sure not to break up the
fish. Cook fish until flesh is white. Serve on a bed of jasmine rice
and garnish with chillies.
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Serves 4
fresh coconut
coarsely
ground salt
After opening the coconut separate the meat from the shell. If
desired, use a vegetable peeler to remove the brown outer skin.
Rinse and dry the coconut. Using a mandoline or a vegetable
peeler, remove slices from the edges of the coconut chunks.
Spread the coconut slices in a single layer on baking trays lined
with baking paper. Season with salt. Bake at 350C until roasted
golden brown, about 10 minutes.
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Serve fresh from the oven. Chips will become more crisp as they cool.
Tip: Salted coconut slices can also be eaten raw and are delicious
served with cold beer.
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Coconut Chocolate
Brownies
300g
Coconut and
Banana Bread
2 cups fresh mature
coconut, shredded
2 ripe mashed bananas
1 tbsn soft butter
cup caster sugar
1 egg
cup milk
1 tspn ground cinnamon
1 cups self raising flour
Preheat oven 170C. Cream
butter, sugar and egg.
Add fresh shredded coconut
and banana, mix together, then
combine cinnamon, flour and
milk. Mix well.
Place in a greased loaf tin and
bake for one hour. Test with
skewer.
Rest for 15 minutes. Eat straight
from the oven or slice, toast
and spread with ricotta and
honey.
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Coconut, Mango
Sticky Rice
2
125g
Coconut Burfi
coconut, finely shredded
cups water
2 tbsn milk
Fry the coconut shreds gently in a dry pan over moderate heat for
2 minutes being careful not to brown. Boil the water in a widemouthed vessel over moderate heat. When the water boils, add
the sugar and keep on stirring until the sugar water boils. Add the
milk to the boiling sugar syrup. Use a spoon to remove the milk
scum as it comes to the surface. Boil for about 30 mins until it
reaches a thick syrupy stage, add the fried coconut shreds to it.
Stir constantly until the coconut and sugar syrup are blended thickly
and stickily together. Now add the ghee and cardamom. When
the mixture looks thick, remove from the heat and pour into a slice
tin lined with baking paper. Flatten the surface evenly with the help
of an oiled flat spatula. Refrigerate for several hours until very firm,
cut into squares or diamond shapes.
Tip: Add nuts or flavourings to create your own unique burfi.
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Coconut and
Apricot Slice
1
100g
butter, soft
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Bacardi Rum
c o c o n u t c r e a t i ons
Not only are fresh coconuts
great to eat, they can also
be lots of fun. There are
many innovative ways fresh
coconut and their shells can
be used. Just try some of
these creative and fun ideas!
Coconut clackers
are a must in a
Hawaiian Band!
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Coconut Bowls
Prepare your coconut shell by
cutting in half, removing the
meat and sanding the outside.
Rub the coconut with cooking
oil to seal. Make a coconut
ring to sit your finished bowl
on or fashion a handle from
the shell and glue it to the
bowl.
Coconut bowls are great for
serving soup and dips or any
of your favourite snacks.
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Coconut Shy
Not exactly a craft idea but
no coconut book is complete
without mentioning the
Coconut Shy. Youll need
plenty of coconuts and plenty
of skill. The sharp shooters
win a coconut if they can
knock it off the pole.
Coconut Lights
Create a stunning candle
holder with coconut shells.
For a simple candle holder fill
half a prepared coconut shell
with candle wax and wick.
make a tea light by drilling
holes in an empty coconut
shell.
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