Substitutes for Coconut Cream/ Milk
I was surprised to hear a participant mention they dismissed curry or India cuisine as to avoid coconut, because of a nut allergy. I knew coconut to be a fruit but was not exactly sure if coconut was a concern where a nut allergy was present, so it conjured up the desire to do some research.
These were my findings
The appearance of the word "nut" in coconut, does not infer coconut is a nut and thus will not trigger an allergic reaction in people with allergies to peanut or tree nuts. Allergies to peanut and tree nuts are quite common compared to allergies to coconut which are very rare (Australasian Society of Clinical Immunology and Allery, (ASCIA) 2019).
Coconut is not a botanical nut. It is classified a fruit as it comes from the seed of the drupaceous fruit (Healthy Eating Advisory Service, n.d). While allergic reactions and anaphylaxis as of a coconut allergy do occur and have been documented, most people who are allergic to tree nuts can safely eat coconut (Food Standards Australia, 2019) However, it is always best to first check with your doctor or specialist before adding coconut to the diet, so that they can test you accordingly, just to be safe.
Substitutes for coconut cream or coconut milk.
You may be allergic, sensitive to the taste, watching your weight, fresh out in the pantry or zilch in the shop. However, it does not mean you miss out on your favourite curry because of it.
Here I will provide you a list of alternatives to coconut cream or milk, so you are covered for whatever the occasion.
But first, what is the difference between coconut cream, coconut milk and coconut water.
Coconut cream is thicker and richer to coconut milk and is made from simmering four parts shredded coconut flesh in one-part water. Whereas a coconut milk is made from one-part shredded coconut flesh in one-part water. Coconut water is the clear liquid found inside green, immature coconuts.
Coconut cream is higher in calories and fat, providing 50 calories in 1 tablespoon, compared to 35 calories in 1 Tablespoon coconut milk. Coconut water provides roughly 45 calories in about 1 cup or 3 calories in a Tablespoon.
The good news is coconut cream can be watered down but still have its coconut taste. What you need to do is add 2 Tablespoons coconut cream to ¾ cup of water and mix until smooth. This will save you in calories if you are watching your weight. In addition, this method is best for coconut sauces, puddings, and drinks.
Coconut water has beneficial electrolytes, so blended in with 2 Tablespoons of a thickened cream makes a delicious coconut milk alternative which shares similar properties to a coconut milk, thus it will reduce, thicken, and emulsify just like milk. Note: Just be aware of your choice of coconut water as some brands have additional sugars. You are looking for a coconut water with no additional ingredients.
Now for your alternatives.
Carnation Milk. Light and creamy milk, evaporated milk. (Contains Dairy)
This can also be used as a coconut cream alternative and is less in calories and saturated fats.
Evaporated milk is made by heating regular milk to remove its water content. This gives the milk a more caramelised look and flavour with a slighter thicker consistency. This milk is great for baking, desserts, pasta dishes like a boscaiola sauce, and curries. But not for slow cooked dishes as it will curdle and separate due to it being 98.5% fat free. However, if you want to use something similar to this milk in a slow cooking dish try Creamy Carnation Milk. It has slightly more calories than the Light and Creamy and is a great alternative for coconut milk. You can use this in all the same ways you would a regular coconut milk as it also has similar properties. 1 Tablespoon Creamy Carnation Milk provides you with 32 calories compared to 1 Tablespoon Light and Creamy, 19 calories.
Silken Tofu. (Contains Soy)
Silken tofu is a wonderful alternative if you are watching your weight and wanting to boost your protein providing 10 calories and 1g protein per tablespoon. It is low in calories and fat compared to a coconut milk, and can be easily blended as of its high-water content into a puree. In addition, silken tofu is flavourless so can easily be disguised in dishes with other strong flavours, such as in fruit-based dishes and desserts. This alternative is best for puddings, slices, desserts, and pies. 1 cup silken tofu can replace 1 cup heavy cream in a recipe.
Greek Yogurt. (Contains Dairy, however has not much lactose)
Greek Yogurt is a great coconut milk/ coconut cream alternative which also contains probiotics, protein and less calories and saturated fats, offering 21 calories and roughly 1g Protein per Tablespoon. Its thick consistency works well as a replacement. 1 cup Greek yoghurt mixed with 1 Tablespoon water will replace 1 cup of coconut milk.
Cashews (Not a good alternative if allergic to Nuts)
Cashews are so versatile! They can be made into a cream or milk with a texture much like a coconut cream or milk, that adds a velvety finish to desserts and sauces. There are a few methods of how to achieve this result dependant on how much time you do or do not have. The Soaking method overnight, the Hot Water method and the Boiling Method which you will find the recipes below. However, cashews are very pricey and much higher in calories, saturated fats but rich in protein. 1 cup Cashew cream offers 1117 calories, 16g Saturated Fats and 32g of protein which equates to 83 calories in 1 Tablespoon.
I hope you found this article helpful. If you want to know more about different alternatives or swaps to ingredients in your favourite recipes for whatever the reason, why not message me or give me a call.
How to make a cashew cream/ milk
The Overnight method.
First add one cup cashews to a bowl and cover with enough water to cover them. Soak overnight or for 5-8 hours on the kitchen bench or place them in the fridge. In the morning drain and thoroughly rinse the cashews. Then place them in a food processor and blitz them with a little added water or coconut water or dairy-free milk in a blender to make a smooth cream or milk.
This method needs you to be organised and prepared as it does take the most time. But because the cashews are soaked in cold water the cashews remain raw and retain their full nutritional value.
Note: If you forget the cashews or they are soaking for too long, they can become rancid. Meaning they acquire an unpleasant taste, smell, and texture. If this is the case or if you notice the water, they are soaking in, become slimy and almost gel-like, you will need to throw them out as they have been soaking in the same stagnant water for too long.
The Hot Water Method.
Place 3-4 cups in a saucepan then bring up to the boil.
Once the water is boiling turn off the heat and add in the cashews. Cover the saucepan with a lid. Let them sit in the hot water for 30 minutes to an hour. Then drain and rinse the cashews, then blitz them in a food processor with a little added water or coconut water or dairy-free milk in a blender to make a smooth cream or milk.
The Boiling water Method.
Much the same as the Hot Water method just a little different.
Bring 4-5 cups of water to a boil then add in the cashews. Now boil the cashews for about 15 minutes or until the cashews have softened. Once softened drain cashews and rinse in cold tap water. Once cooled blitz in a food processor with a little added water or coconut water or dairy-free milk in a blender to make a smooth cream or milk.
References
ASCIA (2019) Coconut allergy. Retrieved from https://www.allergy.org.au/patients/food-allergy/coconut-allergy
Food Standards Australia (2019). Tree Nuts. Retrieved from https://www.foodstandards.gov.au/consumer/foodallergies/allergies/Pages/Tree-nuts.aspx
FoodWorks 10 Professional, v10.0. Brisbane: Xyris Pty Ltd, 2019
Health Eating Advisory Service (n.d) Nut Allergy. Retrieved from https://heas.health.vic.gov.au/early-childhood-services/allergy-and-intolerance/nut-allergy.