When a recipe calls for coconut milk, who knew that getting the right “coconut milk” could be so confusing? It should not be but with grocers offering so many different incarnations of this tropical nut that go by the same or very similar names, confusion abounds. And to make selecting even more daunting, the different products really aren’t interchangeable. Touted as the ultimate non-dairy beverage, bursting with health benefits that run the gamut from aiding with weight loss to preventing heart disease to balancing cholesterol levels, one needs to know which to use for what. So what is coconut milk and all of its incarnations? Which should we use for what?
Coconut milk is the real deal and the one you want for cooking. True coconut milk comes in a can and is found in the international aisle usually near the Asian food items. It is a thick, fatty liquid made from steeping shredded coconut in hot water at a 1:1 ratio resulting in a thick, pourable product. Good brands will have a thick cream that separates and rises to the top. The more separation and thicker the cream, the better the product. It has a coconut-y flavor making it a key ingredient in many Asian and Indian dishes.
Light coconut milk is merely a watered down version (1:2 ratio) of full-fat coconut milk. Light coconut milk does not separate to give coconut cream. It may be substituted for half-and-half in recipes with approximately half the fat of half-and-half.
Coconut water is a hip new drink made from the liquid that is naturally inside the wild, immature coconut nut. Drink it, but do not cook with it. Being high in potassium, it is a popular post-workout beverage due to its nutritional value. It is also an excellent substitute for liquids used in sorbets. Coconut water is blended with coconut cream to create coconut milk.
Carton of coconut milk is a beverage usually found in the dairy section of the store next to the other non-dairy milks. It may be unsweetened or sweetened (with sugar) and is used as you would dairy milk for sipping, splashing on to cereal, with coffee, or in recipes. Coconut milk beverage can be used as a substitute for low fat or whole milk in a 1:1 ration for general cooking and baking. However, it should not be substituted for canned coconut milk when a recipe calls for such; they are simply different products. The difference is mainly lots of water. To make the refrigerated version more drinkable, palatable, and comparable as a beverage alternative, manufacturers add water. So much so that it dilutes the calories from about 450 calories per cup to about 45. Some varieties also have added sugars, gums, and thickeners.
Coconut cream is the most concentrated version of coconut milk. With a high fat content and low water density, it is incredibly rich and will make any recipe creamier. It can be used to thicken soups or to make vegan whipped cream. Sold in cans, it is also found in the international aisle near the Asian food items.
Sweetened cream of coconut is coconut cream that has been sweetened. It is incredibly sweet and intended for cocktails like a Pina Colada or to be used in a frozen dessert.
Coconut milk has erroneously gotten a bad rap because it is high in saturated fats. Research reveals that coconut milk has unique fatty acids which provide a healthy source of fat, thereby contributing to the fore mentioned health benefits. Further, new research finds that people who include healthy fats in their diet, like those found in coconut milk (medium-chain triglycerides), eat less than those who do not.
In a ‘coconut’ shell—with a little coconut milk knowledge, choosing the right milk for the job does not have to be confusing nor do you need to be overly concerned about the saturated fat found in coconut milk.