Coconut

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A large seed that is the edible fruit harvested from the coconut palm tree grown in tropical regions around the world. The seed, referred to as the coconut, has a very hard, brown fibrous shell surrounding a creamy white flesh with a sweet, liquid milk in the center. The shell or husk of the coconut grows to a size of 5 to 10 inches in diameter before being harvested. At the bottom of each coconut shell, three round, closed "eyes" are always present, which seem to form a face on the coconut. When the holes are opened with a sharp object such as a pick, they serve as a way to remove the liquid milk from the shell prior to cracking open the shell. Coconut milk and meat contain up to 60% fat, the majority of it being saturated fat. Coconut meat, which is chewy in texture, can be shredded, dried and sold either sweetened or unsweetened to be used as an ingredient for baked items, desserts and candies.

When selecting coconuts, shake the husk and listen for the sound of the liquid within, since coconuts dry out after being picked. Coconuts with little liquid will have a firmer meat within. The coconut should feel somewhat heavy, free of soft spots and contain liquid that can easily detected. Check the bottom of the shell to make sure there is no mold or moisture forming around the eyes. When the coconut is opened, the meat should be bright white in color, firm in texture, and sweet tasting. The thin skin that holds the meat to the husk or shell should be dark brown and not contain patches of discoloring or white areas.

To begin to open the coconut, pierce one of the eyes or holes in the bottom to release the milk. Strain the liquid if it is to be consumed. The coconut can then be heated or frozen to assist with the cracking of the husk to remove the meat. By heating the coconut at 325ยบ in an oven for 15 to 20 minutes, the meat softens releasing its bond to the shell. Remove the coconut from the oven, wrap it in a towel, and then use a hammer or mallet to tap the shell around the outside to assist with releasing the meat from the shell. The hammer or mallet can then be used to crack the shell and peel away any remaining meat. The method of freezing the coconut to remove the meat may be slightly simpler than oven baking. First, freeze the coconut for day or overnight and then when ready to remove the meat, defrost the coconut and crack it open after it has fully defrosted. The meat can then be peeled away from the cracked husk. Aften oven baking or freezing, the meat will still contain a dark skin on one side, which can be removed by using a vegetable peeler or knife.

Shelled coconuts that have not been opened can be stored refrigerated for 2 to 3 weeks. Meat that has been removed but not shredded can be refrigerated in an airtight container for 8 to 12 days before it begins to deteriorate. Shredded coconut can be kept refrigerated in airtight containers for approximately 4 days. Freezing coconut will allow it to be stored for approximately a year. For best results when freezing, cut the meat into chunks and for each cup of meat, sprinkle a tablespoon of sugar over the chunks, and store in airtight containers. A medium coconut will provide approximately 3 cups of shredded meat.

Coconut is available fresh, canned or shredded. It can be purchased in whole shells either as white shelled coconuts or dark brown shelled coconuts. White coconuts are picked when they are young prior to turning dark brown, with an outer husk that still has a significant amount of hair. Shelled young coconut meat is available as whole fresh pieces wrapped in plastic or packaged in sealed containers. Shredded coconut is available packaged in bags or cans. The milk of the coconut is most often available canned, but fresh milk may also be available.

USDA Nutrition Facts

Serving Size1 cup
Calories19
Protein0g
Total Fat0g
Total Carbohydrates3g
Dietary Fiber1g
Sugars2g
Potassium250mg
Sodium105mg
Cholesterol0mg
Serving Size1 oz
Calories260
Protein5g
Total Fat13g
Total Carbohydrates30g
Dietary Fiber1g
Potassium175mg
Sodium335mg
Cholesterol35mg
Serving Size1 cup, shredded
Calories354
Protein3g
Total Fat33g
Total Carbohydrates15g
Dietary Fiber9g
Sugars6g
Potassium356mg
Sodium20mg
Cholesterol0mg

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