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Save money and skip the BPA by making your own coconut milk! All you need are coconut flakes, water, and a blender!
I absolutely love cooking with coconut milk. Some of my all-time favourite dishes are Thai, Vietnamese, or Indian inspired curries, stir-fries, or soups with a coconut milk base. The coconut helps to mellow out the spices and lendsa warm, tropical feel to the recipe. My pantry is usually stocked with several cans of the stuff.
As much as possible I try to use fresh foods or make things myself when it makes sense. It had never occurred to me before that I could make my own coconut milk but the thought struck me the other day so I did a Google and sure enough, homemade coconut milk is a thing. Thank you, Google, for showing me the way!
For a silky smooth coconut milk, you’ll need to filter out the sediment. If you’re making this coconut milk to drink, you’ll definitelywant to filter it. Unless you’re the type of person who drinks the extra-pulp orange juice! Maybe you’d like your coconut milk a little on the “pulpy” side.The best and easiest way to filter it is to use a nut milk bag. You could use cheesecloth but a nut milk bag is reusable and therefore a) cheaper in the long run and b) better for the environment! Amazon has a wide selection. Check them out here (affiliate link).
When making homemade coconut milk as a beverage choice or something to wet your cereal with, please keep in mind that it will not be fortified with calcium or Vitamin D, as the storebought varieties are.
Why Homemade Coconut Milk is a Smart Choice
- I did the calculations and based on an average price of $1.50 for a 398 ml can and $0.50/100g for shredded coconut, the homemade version is 5.4x CHEAPER than the canned! Hallelujah!
- Nutritionally, the calorie/ml ratio is very similar. However, with the homemade version, if you don’t filter out the sediment, your coconut milk will contain 2.24g fibre in every 100ml. Canned = 0g fibre.
- Homemade version: BPA free. Most canned foods contain BPA epoxy resins in the lining to keep the can from oxidizing. The jury is still out on how much BPA exposure causes problemsin the human body. If you primarily eat a whole foods diet and use canned items here and there in your cooking your exposure level is probably pretty minimal. But it certainly doesn’t hurt to reduce it even more!
If you want to save time and buy coconut milk but are concerned about the BPA, don’t worry! I’ve got you covered. You can buy this BPA-free coconut milk (affiliate link).
If you give this recipe a go, let me know! Leave a comment, rate it, orsnap a photo and tag it with#smartnutritionrecipeson Instagram! I’d love to see your creations! Knowing someone has enjoyedone of my recipes always makes my day brighter.
Homemade Coconut Milk
Print Recipe
Save money by making your own coconut milk!
Ingredients
- 1 cup 90g shredded unsweetened coconut
- 2 cups hot water
Instructions
Place the coconut and water in a high powered blender.
Turn on low then up to high speed.
Blend for 3 minutes.
If you are using in a soup or a curry, I recommend using as is. If you plan on using it as a beverage, then filter through a fine mesh sieve, cheesecloth, or nut milk bag. You can keep the sediment to add to smoothies or dry it out at a low oven temp and use as coconut flour.
Store in the fridge.
Notes
- Makes 660 ml (2 and 2/3 cup)
Calories:
Author: Jessica Penner, RD
Meal Planning to Save Money
My guess is that since you’re interested in a DIY coconut milk recipe, you’re probably the money saving type of person, am I right?
I love saving money, especially on everyday purchases like groceries! One of my favourite ways to keep our grocery bill low is by meal planning. If you want to save money and eat healthier, I highly recommend getting into a meal planning routine!
To get you started, I put together a free ebook with my top 10 Meal Planning Hacks! Sign up now!
Curious to know if coconut milk is the best choice for you to drink? There are over 20 varieties of milk and plant-based alternatives at the grocery store! But they are all different nutritionally. Check out this guide I wrote to help you figure out which is the healthiest milk for you and your family!
And if you’re wondering whether coconut oil lives up to its nutritional hype, check out this article!
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FAQs
Homemade coconut milk has about 45 calories per 1 cup serving. Canned versions might have up to 200 calories per serving, but cartons of name-brand coconut milk typically have about 45 calories per serving (though there's not really that much coconut in those).
How many calories are in 1 cup of homemade coconut milk? ›
Homemade coconut milk has about 45 calories per 1 cup serving. Canned versions might have up to 200 calories per serving, but cartons of name-brand coconut milk typically have about 45 calories per serving (though there's not really that much coconut in those).
Is it okay to drink coconut milk every day? ›
Coconut milk is also higher in saturated fat than other milks, so stick to around 1 cup per day as a rule of thumb (especially if you are being mindful of your heart health).
Is homemade coconut milk good for you? ›
Coconut milk is a versatile ingredient and an excellent milk alternative. Like other coconut products, it may provide health benefits, although more research is necessary to confirm this. Consuming moderate amounts of coconut milk may help lower cholesterol and promote weight loss.
Does coconut milk have the same nutrients as coconut water? ›
Coconut water is a low calorie drink, while coconut milk is high in calories - in amounts about 12 times higher. In terms of ingredients, coconut water contains about 94% water and carbs while having almost no fat and protein. In contrast, coconut milk has about 50% less water with fat as its predominant nutrient.
Does coconut milk spike insulin? ›
The glycemic index for coconut is 51, which is considered to be in the low glycemic index range. This rating means that eating coconut will not cause rapid spikes in blood sugar levels and is a great option for those looking to maintain stable blood sugar levels.
Is coconut milk high in sugar? ›
Coconut milk is generally low in sugar unless a sweetener is added. Be sure to check the ingredients list and opt for unsweetened coconut milk if you are trying to reduce the amount of added sugar in your diet.
Is coconut milk good for your gut health? ›
Coconut may help to improve digestion due to the presence of medium-chain fatty acids. These medium-chain fatty acids may be digested and absorbed easily in the body. They may be immediately broken down by saliva and gastric juice without involving the enzymes from the pancreas.
Is coconut milk a superfood? ›
Coconut milk can provide essential vitamins and nutrients, including vitamin C and iron. It may also contains a lot of calories and saturated fats. Coconut milk has recently become very popular. It's a tasty alternative to cow's milk that may also provide a number of health benefits.
Does coconut milk raise LDL? ›
Coconut milk supplementation induced beneficial changes in the lipid profile in that the LDL and non-HDL levels decreased while the HDL levels increased. The subgroup whose baseline LDL level was elevated appeared to benefit most from coconut milk supplementation.
Unopened, sealed containers of coconut milk can last several months, but opened coconut milk cans and cartons do go bad. Fresh, homemade coconut milk lasts up to five days in the refrigerator when properly stored in an airtight container. A plastic container with an air-tight seal and glass jars work well.
What is the best coconut milk brand? ›
Plant Milk FAQs
Per our taste test, the best all-around brand in the carton is Vita Coco Coconut Milk Original Organic. The best in full-fat is Thai Kitchen 2 Simple Ingredients Coconut Milk Unsweetened, and the best in light is Thrive Market Organic Coconut Milk Lite.
What coconut milk does Starbucks use? ›
Starbucks Single Origin Sumatra Coconut milk can be used in any handcrafted Starbucks beverage for an additional 60 cent charge. A cup serving of our coconut milk contains 80 calories and a tall (12oz.) caffe latte made with coconut milk contains 10 grams of sugar.
Is coconut milk hydrating or dehydrating? ›
Coconut milk calories are a great source of energy for both your brain and body. This is thanks to the high amounts of healthy fats in coconut milk. It can also help to keep you hydrated, which keeps your energy up.
What drink is better than coconut milk? ›
Oat milk is higher in carbohydrates and fiber, making it a good option for those looking to increase their fiber intake. Coconut milk is lower in fiber and higher in saturated fat. The calories depend on the brand, but I've found that most coconut milk cartons are lower calorie than oat milk.
What is a healthier alternative to coconut milk? ›
Almond milk
Unsweetened almond milk is another potential replacement. It's naturally low in calories and has a neutral flavor, making it a good option in smoothies, cereals, or baking ( 3 , 4 ). You can swap coconut milk with almond milk in equal quantities.
How many calories are in 1 cup of unsweetened coconut milk? ›
Nutritional Facts
| Servings Per Container About 8 |
|---|
| Serving Size | 1 Cup (240ml) |
|---|
| Calories | 40 |
| % Daily Value* |
| Total Fat: 4g | 5% |
18 more rowsPlant-based
However, coconut milk is not nutritionally comparable to cow's milk, with a lower protein and a much higher saturated fat level. If you do choose it as your product of choice you should be aware that only the fortified coconut 'drink' products will supply comparable amounts of nutrients, like calcium.
Why is coconut milk so high in calories? ›
Coconut milk is a high-calorie food. About 93% of its calories come from fat, including saturated fats known as medium-chain triglycerides (MCTs). The milk is also a good source of several vitamins and minerals.
Is coconut milk a fat or carb? ›
The nutritional breakdown of 1 ounce 30 (mL) of plain canned or fresh coconut milk is about 7 grams of fat, 1.5 grams of carbs, and 0.5 grams of protein ( 3 ). Roughly 90% of the calories in plain coconut milk come from fat, with the remaining 10% coming from a combination of carbs and protein.
(affiliate link).
