Desiccated Coconut
Description
Desiccated coconut is a finely grated, dried (3% moisture content max.), and unsweetened flesh of mature coconuts. The drying process preserves the rich and nutty flavor of the coconut, making it a versatile ingredient in both savory and sweet dishes. Desiccated coconut is available in various textures and sizes, such as shredded, flaked, or fine powder, allowing for a wide range of uses in the kitchen.
Common uses
Desiccated coconut is commonly used as a topping for baked goods, incorporated into desserts, mixed into granola or cereal, and used as a breading for fried foods. It also finds use in the culinary traditions of many cultures, from Indian curries to Filipino sweets, and as a garnish for beverages and ice creams.
Nutritional value
Calories
Desiccated coconut is energy-dense, with approximately 660 calories per 100 grams (or about 3.5 oz / 1 cup).
Protein
It contains roughly 6.88 grams of protein per 100 grams (or about 0.24 oz/ 4 tablespoons).
Fat
Rich in fats, desiccated coconut provides about 64.5 grams of fat per 100 grams (or about 2.27 oz / 1/2 cup), predominantly saturated fats.
Carbohydrates
Carbohydrates account for about 23.65 grams per 100 grams (or about 0.83 oz / 1/2 cup), with dietary fiber making up a significant portion.
Vitamins
Desiccated coconut is a source of B-vitamins, particularly B6 and folate.
Minerals
It offers minerals such as manganese, copper, selenium, and iron.
Health benefits
Desiccated coconut is rich in dietary fiber which can aid in digestion and improve gut health. The presence of medium-chain triglycerides (MCTs) in the coconut may support metabolism and offer quick energy sources. It also contains antioxidants that can help combat oxidative stress.
Potential risks
Due to its high saturated fat content, excessive consumption of desiccated coconut could lead to increased cholesterol levels and heart disease risk. It's also high in calories, which could contribute to weight gain if not consumed in moderation.
Common recipes
Desiccated coconut is a staple in many recipes, including coconut macaroons, chocolate truffles, energy bars, and various cakes and pies.
Cooking methods
It can be toasted to enhance its flavor, soaked for rehydration, or used directly from the package in baking and cooking.
Pairing with other ingredients
Desiccated coconut pairs well with chocolate, nuts, fruits like pineapple and mango, and spices such as cinnamon and nutmeg.
Summary
Desiccated coconut is a dehydrated form of coconut meat with a sweet, nutty flavor and a versatile texture. It's widely used around the globe in an array of dishes, providing a nutritional boost with its fiber, mineral, and antioxidant content. While beneficial in many ways, it should be consumed in moderation due to its high saturated fat and calorie content to avoid potential health risks.