Shredded Coconut
Description
Shredded coconut is a versatile ingredient made from the white flesh of mature coconuts. The coconut meat is removed from the hard shell, grated into fine or coarse shreds, and often dried to extend its shelf life. It is widely used in both sweet and savory dishes across various cuisines worldwide. Shredded coconut is available in multiple forms, including sweetened, unsweetened, toasted, or as coconut flakes.
Common uses
Shredded coconut is commonly used as a topping for desserts, mixed into batter for baked goods, or incorporated into savory dishes to add a tropical flair. It's also a staple in confectionery items like chocolates and truffles.
Nutritional value
Calories
A 1-ounce serving (approximately 28 grams or 2 tablespoons) of shredded coconut contains about 180 calories.
Protein
Shredded coconut is relatively low in protein, providing around 2 grams per ounce.
Fat
It is high in fat, with about 18 grams per ounce, mostly in the form of saturated fat.
Carbohydrates
Carbohydrates are present at about 7 grams per ounce, with 5 grams being dietary fiber.
Vitamins
Though not rich in vitamins, shredded coconut contains small amounts of B vitamins, including folate.
Minerals
It offers various essential minerals such as manganese, copper, and selenium.
Health benefits
Shredded coconut is a good source of dietary fiber, which aids in digestion and may help regulate blood sugar levels. The presence of medium-chain triglycerides (MCTs) in coconut has been linked to potential health benefits, including improved metabolism and brain function.
Potential risks
Due to its high saturated fat content, excessive consumption of shredded coconut may increase the risk of heart disease. Those with tree nut allergies should also exercise caution as coconuts can trigger allergic reactions in sensitive individuals.
Common recipes
Shredded coconut is used in a variety of recipes, from coconut cream pies and macaroons to curries and coconut rice.
Cooking methods
It can be toasted to enhance its flavor or used raw in recipes. Shredded coconut is often soaked in water or milk to rehydrate it before being added to dishes.
Pairing with other ingredients
It pairs well with other tropical ingredients, such as pineapple, mango, and banana, as well as with chocolate, nuts, and spices like cinnamon and nutmeg.
Summary
Shredded coconut is a delightful ingredient that brings a touch of tropical sweetness to a myriad of dishes. Its texture and rich taste make it a favorite in both baked goods and savory meals. When used in moderation, it can contribute to a healthy and balanced diet.