Coconut Meat Recipes
Vegan Bacon, Coconut Jerky, Wraps, Ice Cream, Smoothies, Shakes, Candy

Young Coconut Meat



Coconut meat is the white flesh that comes from the inside of a fresh young coconut.

During our recent juice feast, we drank a lot of fresh coconut water but since we weren't eating, the question arose of what to do with all that scrumptious yummy coconut flesh.

I played every day with different ideas and came up with some very delicious recipes.  Know that the young coconut flesh (meat) is gorgeous to eat just as it is right out of the nut as well as an ingredient in a recipe.


Skip ahead to the coconut meat recipes...


Before I go further; a little side note on eating local.

Eating Local

If you live somewhere in the world where coconuts grow then eat away to your heart's content.

But, if you don't then use sparingly. 

It is a very healthy practice to eat food that is as local to your region as possible.  Regularly consuming foods that are imported from far away costs much in global resources, does not assist in keeping you grounded to where you are and every time a food crosses a border it can be sprayed or irradiated.

Use imported foods sparingly, if at all, and for special occasions - not as a part of regular intake.


What Does a Young Coconut Look Like?

Fresh from the tree they look like this:

Coconuts in the Tree
Fresh Young Coconuts
Enjoying Young Coconut Water


And that is my most favourite way to enjoy the coconut water and coconut meat - direct from the tree, cut open to drink the water right from the nut and then scoop out the flesh and enjoy.

Whenever I am in the tropics I enjoy coconuts this way as much as I can.

Usually when coconuts are imported and you buy them at the store they look like this:


Young Coconut


Here the outer green husk (coconuts can sometimes have an orange husk too) has been cut off and what remains is the softer inner husk.  It is cut to a point to make it easier to open.

In stores you can also find a smaller dark brown hairy coconut.  This is an older coconut - not what we use for drinking water or for these coconut meat recipes.  This older coconut is what is used to make shredded coconut among other things.


The Benefits of Coconut


The coconut palm is one of the most amazing plants on our planet.  It is a tree of which every single part can be used in a healthy way. 

Coconut palms grow in the tropics and people in these areas have traditionally and, still to this day, use all parts of the coconut for many uses.

The water from a young coconut is an exceptional source of electrolytes and has a very similar molecular structure to the plasma of our blood, making it very easily absorbed and bio-available to our body.  Read more on the benefits of coconut water, here.

On this page I will be talking mostly of the coconut meat.  This soft white flesh from the inside of the young coconut is delectable.  It is high in nutrients and healthy oils that aid in the health of our skin, nails and hair. 


How to Open a Coconut


Watch this 3 minute video below showing how I open a coconut, drain the water and scoop out the coconut meat.



Coconut Meat Recipes

Now on to the recipes (start these, and all, recipes with LOVE - it is the secret ingredients that makes everything shine);


Coconut Jerky (or Raw Vegan Bacon)

Coconut Jerky/Bacon

A great snack at home or on the go (travel, hiking, camping etc.).  Perfect addition to sandwiches, wraps or salads (think BLT or bacon bits), wonderful as a garnish to any meal (think bacon on the side).

This is something we will for sure be taking on our next long airplane/car journey - makes for a really great travel food.


INGREDIENTS:

  • flesh from one young coconut
  • 1 tbsp tamari
  • 1 tsp maple syrup (or sweetener of your choice)
  • pinch of cayenne

In a bowl mix together the tamari, maple syrup and cayenne to make the marinade.

With a spoon remove the coconut meat from the inside of the coconut (do this after you have drained the water).

Place the pieces of meat in the bowl with the marinade, stir to cover all pieces and let sit for anywhere from 10 minutes to a few hours.

coconut meat
coconut jerky in marinade

Place the marinated coconut meat onto dehydrator trays (I use an Excalibur Dehydrator) and let dehydrate until dry (overnight works well).


Coconut Jerky in Dehydrator

Once dry store in an air tight glass jar.

Coconut Jerky / Bacon
Coconut Bacon

VARIATIONS:

Play with adding different spices or ingredients into the marinade;

  • dulse powder
  • thyme
  • curry powder
  • good quality mustard

Let us know what you try in the comments below.



Coconut Candy


A wonderful treat for that sweet tooth


INGREDIENTS:

  • flesh from one young coconut
  • 1 tbsp maple syrup (or sweetener or your choice)
  • 1 tsp cinnamon
  • drop or two of fresh lemon juice

Mix the maple syrup, cinnamon and lemon juice in a bowl for the marinade.

Using a stainless steel spoon, scoop out the coconut meat and cut into candy size pieces. 

Marinate these pieces for anywhere from 10 minutes to a few hours.

Place on dehydrator trays (I use an Excalibur Dehydrator) and dehydrate until desired dryness is reached. Some may like to leave these a bit chewy, others may like to dehydrate longer to make a dryer harder candy.


Coconut Wraps

Coconut Wrap

These are great to use a tortilla or soft taco shell.  Use the sweet version as a crepe idea.

The possibilities for fillings and serving ideas for these is only limited by your imagination and creativity.


INGREDIENTS (for basic wrap):

(see below for fun and tasty variations to this basic recipe)

  • flesh from young coconuts
  • small amount of coconut water (if needed)

So simple. 

Using a stainless steel spoon, scoop the meat out of the coconuts and place in a blender (I use a Vitamix Blender)

Coconut meat in Blender
Coconut Meat in Vitamix Blender

Blend on high speed and only add a small amount of coconut water if needed to assist in blending. 

You are looking for a thick pudding consistency.

Pour this thick mixture onto dehydrator sheets (I use an Excalibur Dehydrator) with the solid liner, not the mesh sheet, and dehydrate for about 2-3 hours. 

To make circular wraps pour the mixture onto the dehydrator sheet like you would pour pancake batter into a pan. 

Coconut Wraps

Or you can fill the entire sheet with the mixture, spread evenly and score into 4 square wraps, like below;

Coconut Wrap Mixture
Coconut Wrap in Dehydrator
Finished Coconut Wrap
Coconut Wrap


Be sure to stop dehydrating when the wrap is still pliable.  If dehydrated too long it will become crispy and will crack when you try to use it as a wrap (if this happens to you simply enjoy as a cracker or chip type snack instead).



Coconut Wrap Serving Suggestion

VARIATIONS:

Below are several variations on these coconut meat wraps.  Play around with the amounts to come up with a flavor that you love.  Taste your mixture in the blender and make sure you are happy with the flavor, once satisfied with the taste then pour mixture onto dehydrator sheets.


Tomato Basil Wraps (my current favourite!)

To the basic wrap recipe above blend in;

  • tomatoes or sundried tomatoes (soaked)
  • basil
  • pinch sea salt


Spinach Wraps

To the basic wrap recipe above blend in;

  • spinach leaves
  • oregano
  • sundried tomatoes (soaked)
  • thyme


Curry Wraps

To the basic wrap recipe above blend in;

  • curry powder


Sweet Wraps

To the basic wrap recipe above blend in;

  • cacao powder
  • raw honey (or sweeter of your choice)
  • pitted dates instead of honey
  • pinch of cinnamon
  • pinch of sea salt

These are amazing served with sliced bananas wrapped inside and drizzled with chocolate sauce.


Like these coconut wraps?  You may also like these CAULIFLOWER WRAPS


Coconut Ice Cream


Such a delicious (non-dairy) ice cream!!

To prepare for this recipe, upon scooping the young meat from a fresh young coconut, place in a container in the freezer until frozen.  You can do this way ahead of time and just have it ready for you when you want to make coconut ice cream or smoothies.

Coconut Ice Cream

Coconut Vanilla Ice Cream

Ingredients:

  • meat from 1-2 young coconuts, fresh frozen
  • 1/4 - 1/2 cup almond milk
  • 1 tbsp raw honey or sweetener of your choice
  • 1 tsp raw vanilla powder
  • pinch sea salt

Immediately upon scooping the meat from the young coconut, place it in a container in the freezer till frozen.

Blend all ingredients in a high powered blender (I use a Vitamix Blender).

Blend until smooth and creamy.

Serve immediately, garnishing with a sprinkle of cinnamon.


Coconut Vanilla Ice Cream

Coconut Blueberry Banana Ice Cream

Ingredients:

  • meat from 1-2 young coconuts, fresh frozen
  • 1/4 - 1/2 cup almond milk
  • 1 frozen banana
  • small handful frozen blueberries
  • pinch sea salt

Immediately upon scooping the meat from the young coconut, place it in a container in the freezer till frozen.

Blend all ingredients in a high powered blender (I use a Vitamix Blender).

Blend until smooth and creamy.

Serve immediately, garnishing with a sprinkle of shredded coconut.


Coconut Blueberry Banana Ice Cream

Variations:

For other great vegan ice cream recipes, click here.


Coconut Smoothie or Coconut Shake


To prepare for this recipe, upon scooping the young meat from a fresh young coconut, place in a container in the freezer until frozen.  You can do this way ahead of time and just have it ready for you when you want to make coconut ice cream, coconut smoothies or coconut shakes.

This is basically the above coconut ice cream recipe but with more liquid added to give a smoothie or shake consistency.

Coconut Smoothie Coconut Shake

Ingredients:

  • meat from 1-2 young coconuts, fresh frozen
  • 1/2 - 3/4 cup almond milk or coconut water
  • 1 tbsp raw honey or sweetener of your choice
  • pinch sea salt

Blend everything together in a blender (I use a Vitamix Blender).

Garnish with fresh fruit and sprinkle of cinnamon.

Enjoy!


Variations:


Enjoy coconut meat just as it is straight from the nut or in one of the healthy recipes above.


Leave 'Coconut Meat', return to 'Healthy Food Recipes'

Go to 'Making-Healthy-Choices' homepage

You may also like;

Benefits of Coconut Water

Vegan Ice Cream

Coconut Oil Benefits - How to Make Cold Pressed Coconut Oil

 


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