Overview

Coconut milk is the liquid expressed from grated coconut flesh and water.

True coconut milk may be purchased in a can or occasionally in a shelf-stable carton, or you can make it from scratch by pureeing desiccated coconut with water.

Note that this coconut milk is different from refrigerated coconut milk beverages – the kind you find in cartons in the dairy case. Such coconut milk beverages usually contain more water and sometimes other additives and sweeteners; they are meant to be treated as milk alternatives rather than ingredients for cooking.

Coconut milk is also different from coconut water, which is the watery substance contained in a coconut. (Once again, beverages labeled coconut water may also have other ingredients and sweeteners added to them.)

If a recipe calls for coconut milk, look for the kind in a can. Ingredients should include coconut milk, water, and possibly a stabilizer such as guar gum – nothing more.

Coconut milk has a rich, unctuous flavor and texture that works well in sweet or savory preparations. It’s a staple of Southeast Asian cuisine (think Thai curries, soups, and coconut sticky rice). But it’s a versatile ingredient that can be used in all kinds of ways: baked goods, broths, drinks, sauces, marinades, puddings, dairy substitutes, and more.

Identification

Coconut milk is white and has a smooth, silky texture. It could easily be mistaken for milk or cream. If in doubt, a sniff or taste will give it away: it smells and tastes distinctly of coconut.

Nutritional Information

One half-cup of canned coconut milk contains approx 223 calories, 2.3g of protein, 24.1g of fat, and 3.2 grams of carbohydrates.

It’s worth noting that coconut milk is very high in saturated fat. It also contains numerous vitamins and minerals, including iron, magnesium, phosphorus, potassium, copper, selenium, and vitamin C. Coconut milk is a particularly good source of manganese: one cup of coconut milk surpasses your daily requirements.

Selection

When purchasing coconut milk, make sure to differentiate from coconut water, coconut cream, and coconut milk beverages.

Cans of coconut milk are often found in the Asian or International section of your supermarket. You may also find them at an Asian grocery store.

When choosing coconut milk, shake the can: if you can hear liquid shaking about inside, this is a sign that more water has been added to the product. Ideally, the inside liquid should be thick and dense.

You may find “light” or “lite” coconut milk options. These types will usually have lower calories but it will also likely have more water added. The flavor and texture will be slightly different, so consider your recipe before choosing.

Before buying, check the ingredients on the can. Ideally, the can will contain only coconut and water. Some brands also add preservatives, emulsifiers or stabilizers; aim to select coconut milk with as few additives as possible. (Hint: if you want to know exactly what’s going into your coconut milk, you can try making your own. To do so, look for high-quality desiccated coconut with no added sweeteners.)

Storage

Once open, pour any extra coconut milk into an airtight container and refrigerate for up to three days.

A can of coconut milk can be stored in your pantry and used anytime before the expiry date.

Preparation

RInside the can, the coconut cream rises to the top. For most recipes, you will want to shake the can before using to thoroughly blend the fat throughout the milk. (In some cases a recipe will ask you to remove and/or reserve the coconut cream; in this case do not shake the can — open it gently and remove the top layer of fat with a spoon.)

Canned coconut milk requires very little preparation. You can consume it straight out of the can if you like.

If making a curry, toast your spices and/or curry paste and aromatics in a pan first. Add coconut milk after other ingredients have been cooked; slowly simmer it to bring the flavors together. Don’t boil coconut milk – if the temperature is too high for too long, the milk will curdle.

While curries are a common (and wonderful) use for coconut milk, there are many more options available. For example, try using coconut milk in a seafood broth, in a marinade for chicken, in a braise for beef, or in a chickpea and vegetable stew.

Coconut milk can be used to make sweet sticky rice, tapioca pudding, coconut ice cream, and more. (Some people even put it in their coffee.)

And for breakfast, consider adding a splash of coconut milk to your smoothie, drizzle a little over your yogurt or oatmeal, or make a chia seed pudding for a luscious breakfast treat.