ON LOW-FAT COCONUT MILK, WITH AN EASY THAI-STYLE CURRY

UPDATED DECEMBER 4, 2008:

Spice Island Vegan and I have been having an online conversation on low-fat coconut milk. She’s been craving South Asian dishes, but she’s also been cooking low-fat to lose weight. I seldom use coconut milk because of the fat and the fact that there is so much saturated fat in it.

Regular Taste of Thai coconut milk contains 420 calories and 45 g fat per cup! Taste of Thai Lite coconut milk contains 135 calories per cup and 12 g fat, better, but still too high for me and Spice Island Vegan. Unfortunately, we have found no really good coconut flavoring, whether extract or oil, natural or not. Some are downright nasty!

I wondered about using a “mock coconut milk” made from a low-fat nut milk called “Almond Breeze” and some reduced-fat silken tofu for creaminess, along with some coconut powder (also called "instant coconut cream powder") for authentic flavor.

ABOUT COCONUT POWDER
From gourmetsleuth.com: “A powder made from desiccated (dried) coconut. The powdered product usually contains maltodextrins and sometimes salt. The powder can be used for making desserts or added to curries or chutneys. Look for coconut powder in stores that carry Indian [or South Asian]foods."

This product is lower in fat than the creamed coconut in the little boxes. You might be able to find it in little packets at an Asian grocery or even a large supermarket with a good Asian section. (Look out for a few brands that have dairy milk powder or sodium caseinate added!) Other wise, you can buy vegan brands online at these sites:

IN THE USA:

Temple of Thai : Instant coconut cream powder, Chao Thai brand 2oz $1.49 Ingredients: Natural coconut, dextrin. No additives. No preservatives.)

Amazon.com sells the same brand as above but in a 13 oz. box!

And this company sells the same brand in a 5.6 oz. box for $1.99!

Cocos Instant Coconut Powder is more expensive but they say "Cocos is the only instant coconut powder that's lower in fat and enriched with Vitamin E. Prepared from fresh, quality coconuts, Cocos gives you the rich creaminess of freshly-squeezed coconut milk, but with a healthy twist - in powder form! Perfect for the health-conscious. Convenient and easy to use, Cocos mixes smoothly and instantly everytime - with no mess. It even retains the natural creamy fragrance of freshly grated coconut milk! So you can be sure your recipes will turn out absolutely delicious everytime."
2/ 100g packages for $9.95 (about 6.6 oz. in total)

IN CANADA:
Lots of Asian groceries carry this, and supermarkets, too, but I could only find one online source; Galloway Specialty Foods in Vancouver sells Home Gourmet brand, which appears to be vegan.

IN THE UK: TRS Coconut Powder (no dairy):


2 Tbsp. of the powder contains about 7 g fat and 80 calories… not too bad!

UPDATE ON PURE (MILK-FREE) COCONUT MILK POWDER:

It is now easier to find milk-free "coconut milk powder" in health food stores and online from non-Asian sources. It IS higher in fat than the Asian variety, but not too much more. One popular brand is Wilderness Family Naturals, which my local HFS carries. Here, it'S $11 Cnd for 1 lb, but you can buy it in bulk from their website. That is a bit expensive, and way to high-fat, for me top consider using as a regular milk substitute (or using 1 cup of it in a pudding, as they suggest), but not bad as an additive in the Mock Coconut Milk recipe below. 2 tbs. of Wilderness Family Natural Coconut Milk Powder contains: 110 calories and 10 g fat.

There are other brands of this type of coconut milk powder:
EnerHealth Botanical

Savory Spice Shop

King Arthur Flour

Another thought-- I haven't made coconut milk for a long time, but I used to, in the blender with dessicated unsweetened coconut and hot water. The fat would come to the top if you left it (I think in the refrigerator, but I can't remember) and you could skim it off.

Here are instructions from the "Book of Tempeh":

"Put 1-1/2 cups dried coconut in blender with 2-1/4 cups very hot tap water. Let stand 5 minutes, then puree for 1 minute. Pour coconut puree into fine mesh strainer set over a bowl and press to expel as much milk as possible."

I would twist it in cheesecloth.

I'm going to try this, too.


Spice Island Vegan tried the following recipe and liked it!

NOTE: According to SIV, if you pressure cook a dish with the mock coconut milk, add the blended silken tofu just before serving.

This is the recipe:

BRYANNA’S MOCK "COCONUT MILK" © Bryanna Clark Grogan 2006

Almond Breeze is the preferred liquid in this recipe. It is made from almonds, but is quite low in fat, and has a nutty flavor which is closer to coconut flavor than either soy or rice milk.

This can be used in East Indian, West Indian, Southeast Asian, and other dishes which call for coconut milk (the real thing contains from 45 to 60 g of fat per cup!). It is also alot cheaper than canned lite coconut milk.

1/4-1/2 cup reduced-fat firm or extra-firm silken tofu
1 1/2 to 1 3/4 cups Almond Breeze beverage(plain)
2 Tbsp. coconut milk powder or coconut cream powder(see information above)

Mix in a blender until very smooth. Refrigerate in a covered jar.

VARIATIONS:
For "Coconut Cream" or Thick Coconut "Milk", use more silken tofu, and less Almond Breeze.

For a thinner "milk", omit the tofu and use 1 cup Almond Breeze.


NUTRITIONAL ANALYSIS calculated using 1/2 cup reduced fat extra firm silken tofu and 1 1/2 cups Almond Breeze.

Nutrition Facts
Nutrition (per cup): 145.2 calories; 49% calories from fat; 7.4g total fat; 0.0mg cholesterol; 264.7mg sodium; 283.3mg potassium; 11.7g carbohydrates; 1.4g fiber; 10.0g sugar; 10.3g net carbs; 5.4g protein; 3.2 points.




And this is what I made with it. Brian loved it and ate way too much.

BRYANNA’S THAI-STYLE VEGETARIAN “ROAST DUCK” AND PUMPKIN CURRY
Serves 6
© Bryanna Clark Grogan 2006

NOTE: You might want to make this hotter. I admit to being wimpy about Thai curry pastes! Add more if you like.

BTW, what most cultures call “pumpkin” is more like our butternut squash or Japanese kabocha squash. I used butternut.

1 Tbsp. oil (I used Lion & Globe brand Chinese peanut oil, which is very fragrant)
1 large onion, thinly sliced
2 cans Vegetarian “Roast Duck” (I use Companion Brand; it’s a Chinese gluten product), rinsed and cut into 1” pieces
1 Tbsp. Thai red curry paste (check the label for fish—there are several brands that don’t contain fish)
1 Tbsp. grated fresh ginger
2 cups Mock Coconut Milk (see above)
1 cup water
3 Tbsp. Vietnamese Vegetarian “Fish Sauce” (see photo below), or Bragg’s Liquid Aminos
2 Tbsp. brown sugar (or palm sugar, if you have it)
1 1/2 lbs. butternut squash, peeled, seeded and cut into 1” cubes
2 cups chopped fresh basil (I used 1 cup frozen leaves that I had in the freezer)—Thai basil would be best, but I didn’t have any
Kosher salt to taste
A handful of unsweetened dried coconut (fine)

Start cooking a pot of jasmine (or basmati) rice.

In a large, heavy pot, heat the oil. Add the onion and turn the heat down a little. Stir-fry until it starts to wilt. Add the mock “roast duck”, curry paste, and ginger and stir-fry for about 4 minutes. Add the Mock Coconut Milk and water, Vegetarian “Fish sauce”, or Bragg’s (Bragg’s is weaker than soy sauce and the veg fish sauce” actually reminds me of Bragg’s), and brown sugar. Stir well, add the butternut squash, and let it come almost to a boil. Watch it at this point and don’t let it boil, or it may curdle a bit. Turn the heat down to a simmer, cover, and let cook for about 30 minutes, or until the squash is tender. (Next time I might add 1 cup of thawed, frozen baby peas for color). Taste for salt and stir in the coconut. Serve with the rice.

Companion Brand Vegetarian "Roast Duck":


Vietnamese Vegetarian "Fish Sauce": I buy this at my local Chinese grocer. Bragg's Liquid Aminos are weaker than soy sauce and remind me of this sauce, so use it instead if you can't find this.