Many people are beginning to pay attention to their bodies and what they consume. In this process, some have realised their sensitivity to certain substances and, to avoid complications, need to stay away from them.

But it can be hard. This is why, for people who are lactose intolerant and can’t consume dairy products like milk, coconut milk is a reliable alternative and is dairy-free.

Coconut milk is obtained from the flesh of the coconut, which is blended and mixed with water. The liquid extracted from the shredded coconut is what makes the coconut milk. Coconut milk serves different purposes, from cooking to dessert, and is a substitute for dairy milk.

It is available in stores, and you can also easily make it at home. This article will provide details on how to make homemade coconut milk and recipes you can make with it.

How  to make coconut milk 

Coconut milk is made through a simple process of extracting the creamy liquid from the grated flesh of mature coconuts. Here's a step-by-step guide to how coconut milk is typically made:

• Choose mature coconuts that have a hard, brown shell. The coconuts have thicker and meatier flesh, which will produce more coconut milk

• Crack open the coconuts with a tool to access the white flesh inside. You can use a hammer or a heavy knife to carefully crack the shell.

• Use a coconut grater or a knife to carefully remove the white flesh from the coconut shell. The flesh can be grated, shredded, or sliced into smaller pieces to easily extract the juice from it.

• Pour in the grated or chopped coconut flesh in a blender or food processor. Add some water to the blender to help with the extraction process.

• Blend the coconut and water mixture until the coconut flesh is finely ground and the mixture becomes thick and creamy

• Pour the blended mixture through a mesh strainer or cheesecloth into a bowl or container. This helps to extract the liquid coconut milk from the pulp.

• The liquid that you strain out after the first blending and straining is known as the first extraction or thick coconut milk. It has a higher fat content and a richer flavour.

• After the first extraction, you can add more water to the leftover coconut pulp in the blender. Blend again and strain to get thinner coconut milk. This is known as the second extraction or thin coconut milk and has a lower fat content.

You can use the extracted coconut milk immediately in recipes or store it in the refrigerator for a few days until you’re ready to use it. Over time, the coconut cream may separate from the water, creating a layer of thick cream on top. There you have it: fresh coconut milk.

Nutritional Content of Coconut Milk

Coconut milk contains calories, carbohydrates, dietary fibre, sugars, protein, and total fat (Canned, unsweetened coconut milk)

Coconut Milk Recipes

Here's a list of a few coconut milk recipes you can try:

Coconut Milk Smoothie:

• Ingredients:
  1. 1 cup coconut milk
  2. 1 ripe banana
  3. 1/2 cup frozen berries (strawberries, blueberries, or mixed berries)
  4. 1 tablespoon honey or maple syrup (optional for sweetness)
  5. 1/2 teaspoon vanilla extract (optional)
• Instructions:
  1. Blend all the ingredients in a blender until smooth and creamy.
  2. Pour into a glass and enjoy your refreshing coconut milk smoothie.

Coconut Iced Coffee:

• Ingredients:
  1. 1 cup strong brewed coffee, cooled
  2. 1/2 cup coconut milk
  3. 2-3 tablespoons sweetened condensed milk (adjust to taste)
  4. Ice cubes
• Instructions:
  1. Combine the cooled coffee and coconut milk in a glass.
  2. Stir in the sweetened condensed milk until well-mixed.
  3. Add ice cubes and enjoy your homemade coconut iced coffee.

Coconut Horchata:

Ingredients:

• 1 cup long-grain white rice
• 4 cups water
• 1 cup coconut milk
• 1/2 cup sugar
• 1/2 teaspoon vanilla extract
• Ground cinnamon, for garnish

Instructions

1. Rinse the rice under cold water until the water runs clear
2. In a blender, combine the rinsed rice and 4 cups of water. Blend until smooth.
3. Strain the rice mixture through a fine-mesh sieve or cheesecloth into a pitcher.
4. Add coconut milk, sugar, and vanilla extract. Stir until the sugar dissolves.
5. Chill in the refrigerator for at least 2 hours.
6. Serve over ice, garnished with ground cinnamon.

Coconut Milk Hot Chocolate:

Ingredients:

• 2 cups coconut milk
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons honey or maple syrup (adjust to taste)
• 1/2 teaspoon vanilla extract
• Pinch of salt

Instructions

1. In a saucepan, whisk together the coconut milk, cocoa powder, honey or maple syrup, vanilla extract, and salt.
2. Heat over medium heat, stirring constantly, until hot but not boiling.
3. Pour into mugs and enjoy your creamy coconut milk hot chocolate.

Health benefits of Coconut Milk

Coconut milk contains medium-chain triglycerides (MCTs), which are healthy fats that are quickly absorbed and metabolized by the body for energy. MCTs are known to support weight management, enhance cognitive function, and provide a readily available energy source.

1. The saturated fats in coconut milk contain fatty acids, which are known to impact heart health.

2. Lauric acid in coconut milk also helps to increase HDL and good cholesterol levels. It also has antibacterial, antiviral, and antifungal properties that help the immune system.

3. Coconut milk is rich in essential minerals such as manganese (bone health), copper (red blood cell production), and iron (oxygen transport in the blood).

4. Manganese supports bone health and enzyme function; copper plays a role in red blood cell production and collagen synthesis; and iron is essential for oxygen transport in the blood.

5. Coconut milk contains phosphorus and calcium, which are important for maintaining strong and healthy bones. These minerals, along with the manganese present in coconut milk, contribute to bone mineralization and density.

Is coconut milk the same as coconut water?

Coconut milk and coconut water are two different liquids derived from different parts of the coconut fruit. Coconut water is the clear, natural liquid found inside young green coconuts. Coconut water has a mild, slightly sweet taste.

In contrast, coconut milk is made by blending or grating the flesh of mature coconuts and then squeezing out the liquid. It has a creamy, thick consistency and is commonly used in cooking and as a dairy milk substitute in many sweet and savoury dishes.

Is coconut milk healthier than dairy milk?

Coconut milk and dairy milk are distinct options with different nutritional benefits. Coconut milk, derived from coconuts, is naturally lactose-free and suitable for vegans and lactose-intolerant people.

On the other hand, dairy milk contains essential nutrients like calcium, vitamin D, and protein. It promotes bone health and supports overall growth. However, it can be problematic for those with lactose intolerance or dairy allergies.

Coconut milk is lower in calories but higher in saturated fat than dairy milk. While MCTs may support weight loss and heart health, saturated fat in excess could raise cholesterol levels.

Deciding between the two milk options depends on your dietary preferences and health considerations, like lactose intolerance.

People with lactose intolerance have difficulty digesting lactose, the sugar found in cow's milk. Coconut milk is naturally lactose-free, making it a suitable option for those with a milk allergy

For those looking to reduce saturated fat intake, coconut milk can be a lower-saturated-fat milk substitute for whole dairy milk. However, it's important to consume moderately to prevent excess saturated fat.

Where can I buy Canned Coconut Milk?

You can buy coconut milk from your local supermarket. If you're in the UK and are looking to buy quality coconut milk, why not try our African Grocery Store?

Coconut milk is a good option for a dairy-free alternative, and for those who are lactose intolerant or allergic to dairy, it’s perfectly suited.  You can use it for cooking, baking, or just a beverage.

If you would like to give coconut milk a try, quality canned coconut milk is available at our African store, and you can easily browse through our various products.