I’m not one for food fads. Now, I’m not saying that I never get sucked in (hello, bacon jam), but the researcher in me makes me skeptical of new foods suddenly touted as the next superfoods. So, in true form, I’ve ignored the many brands of coconut water that have taken over the natural food store refrigerator shelves. Until now…
Summer has arrived and, frankly, coconut water sounds just plain good. I have a great memory of walking around a market in Bangkok drinking coconut water straight out of a young, green coconut that had been chilling in a vat of ice. It was perfect. And while it’s not quite the same walking around the Brooklyn Flea holding a paper box (even an eco friendly one), I decided to learn more about coconut water.
What’s the scoop on coconut water?
The inside of a young, green coconut has just a little bit of meat, which is more like a gel than the coconut meat with which we’re familiar, and clear liquid. This slightly sweet “juice” is coconut water. As the coconut matures, the coconut water is replaced by a thick later of coconut meat and air. (Coconut milk is not naturally found inside a coconut fruit. Rather, it’s made by pressing soaked, shredded meat from a mature coconut—once for the thick kind and two or three times for the thin kind.) While coconut milk is commonly used in cooking, coconut water is generally served as a beverage.
Why is coconut water good for you?
Unlike mature coconut meat and coconut milk which are high in saturated fat, coconut water is naturally fat-free and very low in cholesterol. According to Nutrition Data, it is also a good source of:
- vitamin C
- riboflavin
- calcium
…and a very good source of:
- dietary fiber
- magnesium
- manganese
- potassium (most brands claim their serving size provides more potassium than a banana!)
The down side (if you plan on downing the stuff in quantity) is that coconut water is fairly high in sodium. But, not so fast. There’s an upside to that, too.
Along with sodium, calcium, potassium, magnesium, and phosphorus (also found in coconut water) are the five essential electrolytes that keep our bodies hydrated. Potassium is especially important, as it helps prevent muscle cramping. That means that coconut water is basically nature’s sports drink—no processed sugar added! (Here’s a quick, easy read on why we should think twice before drinking sports drinks unless we’ve been very sick and/or extremely dehydrated—and it’s not as simple as just avoiding added sugar.)
Hot weather and a naturally hydrating beverage: perfect together! The obvious choice for my first use of coconut water was a tropical smoothie. This one is inspired by a hotel that I used to stay at in Miami before I had children. Though I sometimes miss my luxurious weekends away sans kids, somehow, this smoothie is even sweeter shared with them.
Have you been using and drinking coconut water? Other ideas? Please share!
Coco-Banana Date Smoothies
(serves 2-3)
3-4 large dates, pitted*
2 ripe bananas
1/4 c shredded coconut (I prefer unsweetened, but sweetened works and adds, well, sweetness! Skip for kids under 8 mos)
1 c coconut water
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 c milk or almond milk
ice cubes
1. Place all ingredients in a blender and BLEND! I always have bananas in the freezer (I throw them in there instead of the garbage when I find that they are about to go bad), so I only need about 3 or so ice cubes. If using fresh bananas, you may need more.
*****
Kids change the way we cook, but they don’t have to change how well we eat. Get more family-friendly recipes, tips and techniques to satisfy your own hunger and inspire healthy hungers in your children on Stacie’s blog, One Hungry Mama.