Healthy, Easy to Make Coconut Butter

The Health Benefits of Coconut Butter

Coconut Butter

What is coconut butter?

Coconut butter is essentially a pureed version of coconut. Coconut butter differs from coconut oil in that only the fat of the coconut is used to make oil, whereas coconut butter is made from the fat and the flesh (or meat) of the coconut, which is pureed down to a creamy mixture. This delicious and flavorful whole-food can be used in a multitude of the foods and recipes that you enjoy.

How is coconut butter made?

You can make coconut butter at home by pureeing unsweetened shredded coconut or shaved coconut in a food processor or high-powered blender such as a Vitamix. Using shredded coconut tends to give coconut butter a smoother consistency compared to using shaved coconut. Using a food processor takes a little longer (about 10 minutes) whereas a high-powered blender can puree the coconut butter in a just a few minutes.

What are the health benefits of coconut butter?

Since coconut butter has only one ingredient, (the meat of the) coconut, it the same nutritional profile as plain coconut. One ounce of coconut, and thus coconut butter, contains around 4.5 grams of fiber and 2 grams of protein, along with some calcium, iron, potassium and phosphorus.

How can you incorporate coconut butter in your diet?

Coconut butter is used differently than coconut oil and doesn’t work well for sautéing, nor should it be used in place of coconut oil in recipes (think peanut butter versus peanut oil). Instead, use coconut butter in things like baked goods, in your oatmeal, or even spread on some toast. There are many coconut butter recipes on the Internet for healthier “fudge” and confections because it provides some natural sweetness. Try keeping some coconut butter “sweets” on hand for easy before- or after-workout snacks, or to ward off a sweet tooth attack.

How do you choose the healthiest kind of coconut butter?

When it comes to choosing the healthiest kind of coconut butter, whole and fresh is always best for your health (just like all foods). Avoid coconut butter that is processed, has added hydrogenated fats, or added sugar. It’s simple to make so you can easily whip up your own supply with unsweetened shredded coconut, preferably organic, to assure freshness and the great health benefits of adding coconut butter to your diet.

Jennifer M. Wood, MS, RD

Jennifer M Wood, MS, RDN is registered dietitian nutritionist and successful food and nutrition consultant in Southeastern Minnesota. As the founder of a nation-wide gourmet food company, Wood wrote Jenny’s Country Kitchen…recipes for making homemade a little easier! (2003), which is a timeless collection of make-ahead, freeze-ahead and pantry-stocking recipes and time saving tips to help busy families put nutritious food on table. Wood graduated with a pre-med bachelors degree in nutritional science in 2001, completed her dietetic internship in 2007 and went on to complete a master’s degree in food and nutrition in 2011.

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