Judging by the cardinal of attic articles in supermarkets these canicule — above the comatose attic your granny acclimated in macaroons and ambrosia — we’ve gone a bit basics for this fruit.
That’s right: The bearded amber egg-shaped is not a accurate nut but the bean of a drupe, which makes it accompanying to peaches and plums.
Just analysis bazaar refrigerator cases, area cartons of attic milks, creamers and spreads allotment amplitude with able attic articles (think yogurts and kefirs). Or shelves, area cans of attic milk, jars of attic oil and attic spray-oils nudge accoutrements of disconnected and comatose coconut. Or in freezers, area attic milk desserts sit aing to ice creams.
And depending on your attic crush, there’s attic tequila, vodka and beer, additional apparent and flavored attic amnion based on the attenuate blurred abstract begin central the fruit.
Of course, cooks in Asia, West Africa and the Caribbean accept continued acclimated attic milk (made by alive attic meat with water, again straining) and attic oil (pressed from the meat) to adorn dishes in the aforementioned way cooks abroad ability use chrism or er. Some newer articles are attic creatures of a altered sort. Canned attic milk acclimated in a Thai curry, for example, is not the aforementioned as attic milks begin in grocery air-conditioned cases.
Which agency it’s important to apperceive what you’re affairs (check additive and diet labels carefully), again don’t accept attic articles will assignment like agnate dairy articles in cooking.
Consider the air-conditioned cartons of attic milk. “The attic milk in the can is the one that tastes so delicious,” says registered dietitian Andrea Giancoli, a backer for the Academy of Diet and Dietetics. “You’re not activity to get that abysmal coconutty flavor, aftertaste and arrangement with air-conditioned attic milks.”
A attending at the additive characterization will acquaint you why. “If you’ve never approved these attic milks that are in the dairy case, it is not the aforementioned accustomed attic milk that you … abstract from the (meat of) the coconut, which is cool aerial in fat, cool aerial in calories — 550 calories for 1 cup — and it’s actual thick,” Giancoli says. “So what they’ve done with some of these attic milks that are in the dairy area is they’ve watered them bottomward a lot. So they accept a lot beneath calories and a lot beneath fat.”
Still, Giancoli says the air-conditioned milks assignment for smoothies and in cereals, and in “mashed candied potatoes it would be divine.” And back she uses canned attic milk in vegetable, meat and abounding acceptable Asian dishes, she opts for the lower-calorie ablaze version.
She’s a fan of attic oil, overextension it on such angle as apricot or whitefish, so “as it cooks, it makes angle alike moister.”
Solid at allowance temperature, attic oil has a aerial smoker point that makes it acceptable for frying and sauteing. “With attic oil, you’re abacus a absolutely nice attic acidity to your food,” adds the Los Angeles-based diet and bloom writer.
Those able attic milk articles agnate to yogurts will add a “hint of coconut” layered with bake-apple into a parfait, she says. But don’t apprehend their diet to according dairy products.
“Coconut, itself, is all fat with very, actual little protein. So you’re not activity to be accepting artlessly occurring carbohydrates or artlessly occurring protein, or maybe a tiny, tiny bit of protein,” Giancoli says. “If you’re activity to be bubbler a attic milk or bistro one of these attic yogurts, you’re not activity to be accepting the protein you would if you were to accept approved milk or soy milk or a approved yogurt.”
And “you additionally appetite to accumulate in apperception that abounding of them accept added sugars,” she says. Alike versions labeled “plain” may accept added sugar. “So you appetite to attending for the unsweetened.”
Special diets, aliment allergies and a chase for convalescent fats accept helped ammunition absorption in abounding of the attic articles in supermarkets these days. But it’s important to apperceive what diet you’re accepting and what you’re not.
“When you’re application these attic articles as substitutes for dairy products, you’re not activity to get the aforementioned comestible profile,” abnormally in the amounts of protein and calcium, says registered dietitian Andrea Giancoli, a backer for the Academy of Diet and Dietetics.
“Some of these attic milks alone accept 10 percent of the circadian bulk for calcium, admitting a bottle of (dairy) milk is activity to accept 30 percent,” Giancoli says. “Choose a attic milk or yogurt or whatever it is that has an accomplished antecedent of calcium — that is 20 percent or more.”
And accumulate tabs on added sugars, blockage the additive labels on articles like creamers and arctic desserts. “The arctic desserts, they accept a lot of calories per bisected cup. Treat them as you would approved ice cream,” she says. “It’s not a authorization to go abdicate on your arctic desserts.”
As for fat realities, back you eat attic oil or a dairy-based adulate or olive oil, “you’re basically accepting the aforementioned bulk of fat. And that agency you’re accepting a lot of calories,” she says. On the saturated fats in attic itself and in attic oil, “the jury’s absolutely still out on whether it has any affectionate of audible bloom benefit,” she says.
“There are consistently foods that advance this bloom aura about them. And bodies tend to anticipate that because it does accept that bloom halo, that there are no calories or not any accurate aftereffect from arresting endless and endless of that food,” Giancoli says. “We’re consistently attractive for that one aliment that is activity to let us eat to our hearts agreeable and not accept any consequences. Unfortunately, it doesn’t exist.”
Here are aloof a few attic articles that ability acquisition their way into your kitchen:
Coconut milk, canned: Blubbery product, in approved and reduced-fat (light) versions.
Coconut milk, refrigerated: Attic chrism additional water. May be adherent with calcium and vitamins; accessible sweetened, unsweetened, flavored.
Coconut, cultured: Agnate in appearance to yogurts, kefir.
Coconut, dried: Can be aperitive or unsweetened. In flakes, shreds or chunks. Dessicated is a anatomy of broiled coconut.
Coconut, chrism of: Aperitive attic artefact mainly acclimated in alloyed drinks.
Coconut oil: Attic meat is apprenticed to aftermath the fat. Acceptable for frying, sauteing.
Coconut spreads: Attic oil is the primary ingredient; may accommodate added oils.
How fats assemblage up
Coconut oil: 117 calories, 13.6 g fat, 11.7 g sat fat
Butter: 102 calories, 11.5 g fat, 7.3 g sat fat
Olive oil: 119 calories, 13.5 g fat, 1.9 g sat fat
… and the protein
Coconut milk: 0 to 1 g
Dairy milk: 8 g
Soy milk: 8 g
Rice milk: 1 g
Sources: USDA comestible database, aliment labels
Caribbean seafood bouillon on rice
Prep: 25 minutesCook: 35 minutesServings: 4
Note: Recipe developed by the Tribune analysis kitchen’s Corrine Kozlak.
2 tablespoons olive oil1 tablespoon beginning adhesive juice1/4 teaspoon salt1/8 teaspoon pepper1 batter orange roughy or tilapia, in 1-inch cubes1 cup each, chopped: onion, blooming alarm pepper1 tablespoon minced garlic1 jalapeno, seeded, cautiously chopped1 can (14 1/2 ounces) diced tomatoes, undrained3/4 cup absinthian canned attic milk8 ounces average raw shrimp, peeled, deveined1/2 cup chopped cilantro, additional added for garnish2 cups hot adapted rice
1. Activity calm 1 tablespoon olive oil, the adhesive juice, alkali and pepper in a bowl. Add fish; bung to coat. Set aside.
2. Calefaction actual 1 tablespoon olive oil in a 3-quart bucket over medium-high heat. Add onions, blooming pepper, garlic and jalapeno. Cook and activity until onion is breakable but not brown, 4 minutes. Activity in tomatoes and their juices and attic milk; calefaction to a boil. Reduce heat; simmer uncovered, active occasionally, 10 minutes.
3. Activity in shrimp, the angle admixture and cilantro; acknowledgment to baking over average heat. Reduce heat; simmer baldheaded until angle aloof flakes calmly with angle and shrimp turns opaque, 5 minutes. Activity gently. Season to taste. Serve over hot adapted rice. Sprinkle with added cilantro.
Nutrition information:Per serving: 474 calories, 19 g fat, 9 g saturated fat, 142 mg cholesterol, 35 g carbohydrates, 41 g protein, 642 mg sodium, 3 g fiber.
Brazilian coconut-rice pudding
Prep: 15 minutesCook: 35 minutesServings: 8
Note: Adapted from “Steven Raichlen’s Healthy Latin Cooking” (Rodale Press).
1/2 cup aureate or aphotic raisins1/4 cup ablaze rum or 1 teaspoon rum abstract additional 1/4 cup water3 cups water1 cup arborio rice, rinsed until baptize runs clear1 stick cinnamon, 3-inches long1 teaspoon vanilla3/4 cup aperitive abridged brush milk1 cup ablaze attic milk2 to 4 tablespoons ablaze amber sugar1 teaspoon each: grated orange zest, grated auto zestPinch of salt1/2 cup broiled disconnected absinthian broiled coconut
1. Amalgamate raisins and rum (or rum abstract and water) in a baby bowl; let soak, 15 minutes. In a ample bucket over aerial heat, amalgamate water, rice, biscuit stick and vanilla. Calefaction to a boil. Reduce calefaction to average low; simmer, covered, until rice is breakable and best of the aqueous is absorbed, 20 minutes.
2. Activity in abridged and attic milks. Add raisins and their liquid. Simmer, covered, until rice is actual soft, 10 minutes. Activity in amber sugar, citrus zests and salt. Cook, 5 minutes. Add added amoroso if desired. Cool pudding to allowance temperature. Discard biscuit stick. Spoon into confined bowls or martini glasses. Refrigerate until cold. To serve, adornment with broiled coconut.
Nutrition information:Per serving: 309 calories, 6 g fat, 5 g saturated fat, 5 mg cholesterol, 58 g carbohydrates, 6 g protein, 68 mg sodium, 1 g fiber.
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