Coconut Water: A Nutrient-Rich Addition to Your Smoothies

We're wrapping up our series on healthy smoothies this week, with an interesting option to make your smoothies both more delicious and more nutritious.

If you take a look at your collection of smoothie recipes, you'll notice that most will call for some sort of liquid to be added to the blender. It could be orange juice, water, or milk, just to name a few. Each of these liquids will create a different smoothie. The fresh taste of orange juice adds a wonderful tartness, but the creamy texture and taste of a smoothie with milk is also delicious. So, why even consider adding water? Well, because most of us don't drink enough good old H2O during our day, and a smoothie is a great place to get one more glass of water in your diet.

(Photo credit: Wikipedia)

But, what if that glass of water contained additional nutrients, even some vitamin C, calcium, iron, dietary fiber, and, yes, protein? That sounds like it could be called 'super water.' What we're actually talking about is coconut water.

Unlike coconut milk, which is a thick creamy product produced using the grated coconut 'meat,' coconut water is actually the clear watery substance poured out of the opened coconut. This is a naturally occurring product, with no processing other than what's necessary to strain and package.

If you buy a natural coconut water product, it should have very little taste, not at all similar to a bag of sweetened shredded coconut. Pure coconut water will have only the slightest hint of being part of a coconut at one time. The benefit of this is the taste will not overpower or even compete with other ingredients in your smoothie.

So, now back to the nutrients. There is a bit of debate over the true benefits of coconut water. In addition to the nutrients mentioned earlier, coconut water contains sodium and potassium, which help balance fluids in the body. Of course, there are other potassium rich foods, like bananas, spinach, and papaya. Why not put all these excellent foods in with the coconut water and enjoy them all?

Bottled coconut "water" (liquid from the center of the coconut). (Photo credit: Wikipedia)

Coconut water also contains electrolytes, which is an important benefit for people who take their exercise seriously. For people who have difficulty staying hydrated due to digestive conditions, consuming coconut water has been shown to be quite helpful.

People who live in regions where coconuts are readily available often drink coconut water as a way of life, and swear by its benefits, both for hydration and nutrition. Many cultures depend on coconut water for hydration after illness or childbirth. Modern medicine may not agree with all these claims, partly because of the sodium, natural sugars, and calories, but that doesn't mean coconut water is not a viable source of hydration and some nutrition.

The only way to find out if you like coconut water is to try it. Read the label and decide if the nutrients that benefit your healthy lifestyle (fiber, vitamins, minerals, and protein) are worth the elements that may not be the best for you (sugar, carbohydrates, and sodium). Of course, you'll want to consider the price since coconut water will cost more than tap water and bottled water. Give coconut water a try in your next smoothie and you be the judge.

Oh, and be sure to check back for some tasty smoothie recipes including coconut water later this week!

Recipe: Hawaiian Sunset Fruit Dip

This one's not 100% from scratch, but it's quick and easy. Making your own vanilla pudding is also quite simple, and will taste better! This makes a great, light and fruity dessert for your Memorial Day or beach picnic. Just bring along your choice of fruit, and enjoy the summer breezes!

Hawaiian Sunset Fruit Dip

Ingredients:

(Photo credit: the_moment)

1 (3.4 oz) package Instant Vanilla Pudding Mix
1 1/4 cup cold milk
1/2 cup sour cream
1 (8 oz) can crushed pineapple, undrained
1/3 cup shredded coconut
Fresh fruit for dipping – melon, apple, strawberries, kiwi, orange, peach, mango, papaya, etc.

Directions:

• In a large bowl, put the pudding mix and milk and whisk together until smooth, then add the sour cream and whisk to combine.  With a spoon, stir in the pineapple, with the juice, and the coconut.
• Cover and put in refrigerator for at least an hour.
• Serve cold alongside fresh fruit for dipping.

Recipe - Caribbean Chicken Cantaloupe Bowls

For a taste of the tropics, try this special summery recipe full of exotic flavors and healthy goodness. Chicken meets the juicy sweetness of pineapple and cantaloupe, which are given a unique kick with coconut and curry flavors, all served together in beautiful cantaloupe bowls - this is one recipe sure to impress at a dinner party!

Caribbean Chicken Cantaloupe Bowls
(Serves 4.)

Ingredients:

2 cups cooked chicken, cut in bite size pieces
1 can (20 oz) pineapple chunks, drained, juice reserved
1/2 cup green onions, chopped
1/3 cup diced celery
1/3 cup unsalted peanuts
1/3 cup raisins
1/4 cup shredded coconut
reserved pineapple juice
3 Tbsp mayonnaise
2 to 3 tsp curry powder
1/4 tsp powdered ginger
2 medium cantaloupes

Directions: 

1. In a large bowl, toss together the chicken, pineapple, onions, celery, peanuts, raisins and coconut and set aside.
2. In separate bowl, whisk together the pineapple juice, mayonnaise, curry, and ginger. 
3. Pour this dressing over the chicken salad mixture and toss together until coated well, then cover and refrigerate for at least 1 hour before preparing finished salad.
4. When ready to serve, wash and cut both cantaloupes in half on the equator, then scoop out the seeds and pulp and discard, then scoop out the edible flesh with a melon baller making sure you get fairly close to the rind, but leave enough support to form a bowl.
5. Put the melon balls in with the chicken salad and toss well, then spoon into the cantaloupe bowls and serve immediately.

Recipe - German Chocolate Surprise Cupcakes

Cupcakes are a great idea for dessert at a picnic. You can make them ahead of time, and they're easy to transport and eat. This new twist on an old favorite is perfect for an old-fashioned picnic! Just keep them cold until ready to serve, so the yummy frosting doesn't melt - that's the best part! :-)

German Chocolate Surprise Cupcakes

German Chocolate II (Photo credit: SisterMaryEris)

Cupcakes Ingredients:

3/4 cup (1 1/2 sticks) unsalted butter, room temperature
2 cups cake flour, sifted
1 teaspoon baking soda
3/4 teaspoon salt
1 1/3 cups sugar
3 eggs, room temperature
1 1/2 teaspoons pure vanilla extract
1 cup buttermilk
5 ounces semisweet chocolate, melted, then cooled

Frosting Ingredients:

3 large egg yolks
1 can (12 ounces) evaporated milk
1 1/4 cups packed light brown sugar
1 1/2 sticks (12 tablespoons) unsalted butter, cut into small pieces, at room temperature
1 teaspoon pure vanilla extract
1/4 teaspoon salt
1 bag (7 ounces) sweetened flaked coconut
1 1/2 cups (6 ounces) pecans, toasted and coarsely chopped

Directions:

To make cupcakes:

1. Preheat oven to 350 degrees F and line regular muffin tins with muffin papers.
2. In a medium bowl, put the dry ingredients (cake flour, baking soda, and salt) and whisk to mix. 
3. Cream the butter and sugar with an electric mixer in a large bowl on medium-high speed until pale yellow in color and fluffy.
4. Keeping the mixer running in the butter-sugar bowl, start adding eggs, one at a time, until blended well; then add vanilla.
5. Reduce the mixer to low speed and start adding the flour mixture, dividing into three steps with the buttermilk;  first a third flour, then half buttermilk, third flour, half buttermilk, final third flour.
6. Finally drizzle in the cooled chocolate and mix until thoroughly combined.
7. Pour batter into paper cups in muffin tins about 3/4 full.
8. Put tins in preheated oven and bake in preheated oven at 350 for 18 to 20 minutes, making sure you turn the muffin tin halfway through the cooking time.  Cupcakes are done when a toothpick comes out clean when inserted in the middle.
9. Remove muffin tins from oven and set on rack to cool for 5 minutes, then remove paper cups from muffin tins and place on rack to cool completely.

To make frosting: 

1. In a saucepan, put egg yolks, evaporated milk, brown sugar, and butter over medium heat.  Cook, stirring constantly, until mixture becomes thick, about 8 to 10 minutes.
2. Pour into a heat-resistant bowl and add vanilla, salt, coconut, and pecans, stirring gently to combine.  Let cool at room temperature.

To assemble cupcakes:

• Use a sharp knife and, from the top, remove a “core” of cupcake from the center, being sure you don't puncture the bottom.  
• Fill the core (hole) with frosting, then add frosting to top of cupcake.  (Save the cupcake you remove and crumble to use as ice cream topping.)