Are you aware that coconut milk is one of the most favored and consumed plant-based kinds of milk alternatives? Undeniably, coconut milk has put cow milk up for some tough competition. It also contains your daily value of nutrients.
It's nutritional, flavorful, and versatile; it's everything you'd want in plant-based food, making it a perfect non-dairy substitute.
But can gluten-free dieters say the same for their love for coconut milk? Or are they banished from this tasty milk, too, because of their diet needs and restrictions? Here's everything you need to know.
What is Regular Coconut Milk?
The definition of milk has been diversified, and it's no longer something that you can get from mammals only. The production of coconut milk is straightforward, and it is the extraction of the white flesh of coconuts.
It has been an essential part of Thai and Southeast Asian cuisine with a thick, creamy texture. In the Thai culture, it is not only a staple food but is also helpful in thickening various sauces.
Not all people who make coconut milk process it the same way, while the consistency can also differ. Based on these, coconut milk is classified either as thick or thin. For making thick coconut milk, you'll have to grate the flesh of your coconut and boil it.
Then, the mixture obtained has to be squeezed through a cheesecloth, and what you'll have is thick coconut milk. It has more fat than thin milk, which is made by straining and squeezing the thick milk through a cheesecloth.
Thin coconut milk has been frequently used to lend flavor to soups and light sauces. Thick coconut milk, on the other hand, is perfect for desserts and thick sauces. You can either purchase it from the grocery store or make it yourself.
Here's a helpful tip to save you some money. If there's an Asian store nearby, they'll charge you way less than a regular shop for the same coconut milk. Many people avoid coconut milk because of some weight issues, cholesterol problems, or personal preferences.
But if that's not the case, coconut milk is a must-try. It's nutritious and, if used right, can add richness and enhance the taste of many dishes. It is a healthy milk alternative that can be used in everyday cooking.
Types of Coconut Milk
If you want to enjoy coconut milk to the fullest, you need to know all the essentials. Perfect for dairy-free recipes, here are four different types of coconut milk:
Coconut milk beverage:
Many food bloggers make the grave mistake of calling coconut milk a coconut milk beverage. As a result, people interchange the two, which makes a mess of the recipe. If you search for it in the supermarket, it is likely to be found in the non-dairy section.
You can even see the sweetened, unsweetened, and flavored varieties in the cereal aisle. 2 percent dairy milk and a coconut milk beverage have the same consistency. For this reason, you can substitute the dairy milk used in making sauces and baking with a coconut milk beverage.
Lite coconut milk:
Now that you know what a coconut milk beverage is, lite coconut milk is thicker and creamier than it. If you're not into online shopping, you can get a can of lite coconut milk from the Asian food section.
Unlike a coconut milk beverage, there aren't sweetened or flavored varieties. People use it in various Thai recipes, but you can even use it instead of light cream.
Coconut milk:
It is pretty similar to lite coconut milk. You can also get coconut milk from the Asian food section of your grocery store. You won't get it in sweetened or flavored varieties. It, too, is sold in shelf-stable cans.
But a slight difference is, it is used to replace heavy creams and has a thick texture. It becomes even creamier and denser when it is chilled or cooled. For this reason, you can't use lite coconut milk or a coconut milk beverage in the place of coconut milk.
Coconut cream:
Unless the coconut milk has emulsifiers, you'll get a layer of coconut cream waiting to be scooped off of the top. All you've got to do is refrigerate the can of coconut milk for the night and wait until the morning. You might get more than a cup of coconut cream per can if the milk is of high quality.
It is considerably thicker and contains less water than coconut milk. Consequently, using it to replace coconut milk can mess up the hydration levels at a catastrophic level.
Is Coconut Milk and Coconut Water The Same?
People often confuse coconut water and coconut milk, and some even think they are the same terms. To make coconut milk, they start by grating the flesh of a brown coconut that has matured, but what's coconut water?
If you've ever seen someone break open a coconut and drink the slightly opaque fluid within, that's coconut water. It is abundantly found in immature coconuts that have a green color. Coconut water is found naturally in coconuts and doesn't have to be made.
It is sweet and translucent with a mild flavor and is sometimes called the liquid endosperm. With time, as the coconut matures, coconut water starts to harden and becomes a part of coconut meat.
No matter how mature the coconut becomes, there will always be a small central cavity that will house the coconut water. It is 94 percent normal water but has some great health benefits.
The high water content helps normalize the fluid balance, especially after exercise. It is considered as effective in replenishing body fluids as a sports drink. It is an excellent source of sodium and potassium, enhancing its primary function and providing nutrition.
Coconut water is a refreshing, low-calorie beverage compared to coconut milk, which has 12 times more calories. They also have different culinary uses.
Gluten & Coconut Milk
You now know that gluten is mostly found in wheat, barley, and rye. Unfortunately, it can also make its way into your food through some additives and condiments. To know whether there is gluten in coconut milk, you need to assess the ingredients and the risk of cross-contamination.
As far as ingredients are concerned, coconut milk is naturally gluten-free. And, if you prepare it in your kitchen, there is nothing to worry about. If you buy it online or from a local store, check for the gluten-free label. Many brands use certain additives that contain gluten and contaminate the otherwise gluten-free product.
For this reason, the most important rule for a gluten-free diet is to read the label carefully every time. This way, you might also learn that the brand you're about to choose additionally uses some harmful additives, like carrageenan.
Some companies also neglect the risk of cross-contamination. They use the same equipment for gluten-free recipes that they've previously used for contaminated coconut milk without washing them properly. Thus, certified gluten-free brands are the safest option.
Gluten-Free Coconut Milk Brands
You don't have to miss out on coconut milk, even if you're a celiac patient. Here are some gluten-free coconut milk brands:
So Delicious:
This brand is certified gluten-free. They make all of their coconut milk from organic coconuts. Their products are certified vegan, dairy-free, and non-GMO project verified, as stated on their website. They have various flavors of coconut milk, such as vanilla, organic, unsweetened vanilla, unsweetened organic, and chocolate single serve. And has no cane sugar.
Pacific Foods:
Pacific Foods also have a wide variety of coconut milk that is certified gluten-free. Their organic unsweetened coconut milk is pretty famous, but people also love the organic unsweetened vanilla flavor. Additionally, their products are vegan, soy-free, wheat-free, and dairy-free, with no added sugars as listed on their website. They also avoid using the additive carrageenan, which isn't considered safe by many health experts.
Thai Kitchen:
Whether it's lite coconut milk, coconut cream, or coconut milk, Thai Kitchen has made sure it's gluten-free. Their unsweetened coconut milk can add richness to curries and soups while also lending them body and taste. The ingredients listed by them are fresh coconuts, water, and guar gum, making them vegan and non-GMO verified.
Anthony's Goods:
The ingredients list of Anthony's Goods ensures that its coconut milk powder is not contaminated. Having been batch tested, they have earned USDA organic label, declaring their coconut milk powder as certified gluten-free.
Their organic coconut milk powder is also dairy-free and non-GMO verified. According to their instructions, keep the ratio of water to coconut powder near to 2:1. That is, for every two parts of coconut powder, add 1 part water and mix thoroughly.
Aroy-D:
Aroy-D's coconut milk is something that makes Thai curries feel incomplete without it. Without any additives or preservatives, it is certified gluten-free and vegan.
Chaokoh:
If you read the nutrition facts or food label on Chaokoh's coconut milk, you'll notice the certified gluten-free label. Their products are made with gluten-free ingredients and are safe from any cross-contamination. You can use this brand's product for all your gluten-free cooking and baking.
Rude Health:
Rude Health's coconut drink is something unique. They extract coconut milk, whip it to make it smooth, blend it with rice, pure water from springs, and salt. Additionally, it's organic, certified gluten-free, dairy-free, and does not have any thickeners or additives.
Why is Coconut Milk So Popular?
Coconut milk is not only loved by Americans, but it is a popular food item all over the world. Some of the reasons that make it this renowned are:
Health benefits:
Coconut milk has numerous health benefits. It is also known that not all fats are harmful to the body. Some encourage the body to burn harmful fat, while others are a great energy source. Sometimes, these fats are converted into other substances that have effectively treated epilepsy and Alzheimer's disease.
Coconut milk is loaded with these fats. Various studies were conducted to prove that some of the fats in coconut milk aid in weight loss. Some are also of the view that an absence of these fats can lead to obesity.
Moreover, it also improves heart health and sometimes even helps kill harmful bacteria and viruses by boosting the immune system. It is also hypothesized to reduce hunger and seizures.
Great for different diets:
Many people follow a dairy-free diet because of their lactose intolerance. Whenever they drink milk or consume dairy products, they suffer from various abdominal pain and diarrhea symptoms. A significant amount of people also follow a vegan diet to avoid eating meat products.
Since coconut milk is plant-based milk, it is both vegan and dairy-free. If you're planning to lose weight and have decided to follow a keto diet, you usually avoid milk. But, according to experts, unsweetened coconut milk is safe to consume even during a keto diet. Making it an essential addition to the gluten-free diet as well.
Replacement for whipped cream:
If you're worried that using coconut cream instead of whipped cream will ruin your recipe, you'll have to trust us. It doesn't. You won't even notice the taste of coconuts. But the fat content of the coconut cream has to be higher than 60 percent. If you get your cream from coconut milk, refrain from shaking the can. It will create a consistent mixture of cream and milk, and you can't separate them.
Not something to be bored of:
Your taste palates get used to something if you repeatedly consume it. Unfortunately, you can eventually get bored even with your favorite dish if you continuously eat it. But gladly, that isn't the case for coconut milk.
Therefore, you can use it in so many recipes that the possibilities are almost endless. You can replace milk with coconut milk in any food item to it a dairy-free recipe. Instead of water, try using coconut milk in your rice cooker to get a delicious bowl of rice.
Brew up a delicious smoothie by using coconut milk. After boiling it, mix coconut milk with vegetables and chicken to make a tasty chicken curry.
Coconut milk makes numerous delicious recipes. Try these yummy coconut milk ice cream recipes when you are in the mood for a treat.
Conclusion
We've established that coconut milk for gluten-free dieters is all things good and safe. So, what's keeping you from grabbing some the next time you're going for a grocery shopping errand?
Or better yet, make your coconut milk at home. You will experience both the nutritional value and rich taste of this milk. You'll be wondering why you didn't go for it sooner!
Final Words:
Although we have linked to gluten-free products you can purchase, we suggest reading all nutritional information and ingredients. It is always best to stay away from products containing emulsifiers, gums, natural and artificial flavors, and artificial colors.
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