The thick, creamy, delicious flavor of coconut milk is the backbone of many curries, rice dishes, soups, stews and desserts. Unlike cow’s milk, coconut milk is lactose-free and can be used as a milk substitute by people with lactose intolerance. It is also popular with vegans and vegetarians as a dairy alternative in smoothies, milkshakes and baking.
Unfortunately, coconut milk is very high in calories and saturated fat. A major component of coconut milk is coconut oil. The high oil content is responsible for coconut milk’s color, rich taste, caloric and saturated fat levels which can increase one’s risk for cardiovascular disease. Some people may wish to take steps to reduce these levels, especially if they use coconut milk often in their cooking.
Much of the challenge of substituting for this milk is it’s thickness and consistency. However, you can still make many of your favorite recipes with the following easy substitutions:
Coconut milk substitutions:
- Spiced milk: A popular substitute for coconut milk while still providing some of it’s thickness. Use any type of milk you have and start warming it in a saucepan on the stove. If using cow’s milk, constantly stir it to prevent the milk from burning. While the milk is simmering, add spices like nutmeg, cloves, cinnamon, curry or peppers and continue to heat, so that the spices are absorbed into the milk and the desired thickness is achieved. Then add it to your favorite recipe (Some stores sell “coconut flavored” evaporated milk).
- Yogurt: A commonly used substitute for coconut milk, yogurt has a creamy flavor, thick consistency, is lower in calories than coconut milk, but full of essential vitamins, proteins and minerals. Try a variety of plain flavors until you find one best for your recipes. Greek yogurt is a popular option for those desiring a thicker consistency.
- Unsweetened, unflavored soy milk or almond milk as alternatives: A drawback of using soy or almond milk as a substitute is that these have a slightly thinner consistency than coconut milk. If you wish a thicker consistency, whisk 1 teaspoon of cornstarch into the milk before adding it to a curry, and stir the sauce as it approaches a boil.
- Soy milk: Available everywhere and often lasting a longer time in the refrigerator than cow’s milk. Soy milk powder is also available, allowing you to increase the thickness of soy milk to a desired consistency. Soy milk contains fewer calories and fat than coconut milk, is a good source of protein, and its neutral flavor will take on the flavor of food in your recipe. It is also a good choice for those who are lactose intolerant or dislike the taste of dairy. Soy milk is made from soybeans and has more than 30% of your daily needs for vitamin D, riboflavin and calcium. One cup also contains 50% of the amount of Vitamin B12 you need daily, a nutrient difficult for strict vegetarians or vegans to get.
- Nut milks: Nut milks, like almond and cashew, are widely available. Their nutty flavors can be a good addition to coconut-based recipes. Try to purchase plain, unflavored milks with limited added sugars. Add a bit of gelatin or cornstarch to thicken the milk, if a heavier consistency is needed.
- Mix 1 cup yogurt or milk with 1 cup coconut milk (or low-fat coconut milk), or blend a smaller portion of coconut milk with more yogurt.
- Blend 1 cup milk (either whole, reduced- or low-fat) or 1 cup yogurt or 1 cup evaporated skim milk with 1/2 teaspoon coconut extract, for a lower fat substitute. Mix well. Not as good as regular coconut milk but lower in calories.
- Milk/cornstarch/coconut extract recipe: Combine 1/3 cup milk with 1 teaspoon cornstarch in a small saucepan. Stir constantly over high heat until mixture boils and thickens. Immediately pour into a small bowl; stir in 1/2 teaspoon coconut extract.
- Make your own coconut milk with water and unsweetened desiccated coconut flakes: Heat water (make sure it doesn’t boil), add the flakes and blend. Pour through a colander to filter out the coconut pulp, then squeeze through cheese cloth to filter out the smaller pieces of coconut. Use immediately or store in the refridgerator for 3-4 days.
References:
- “Coconut Milk.” Wikipedia, the free encyclopedia. 08/11/15.
- Lewin, Jo, Associate nutritionist. “The health benefits of…coconut milk.” BBC Good Food. (Source: www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk)
Comments on this entry are closed.