Companies will often add a bunch of extra stabilizers and weird things to products like these so they’ll look more like the genuine article, but those additives can sometimes contribute funky or otherwise off flavors, so we avoid whenever possible. do not be afraid of the fat. I didn't see any differences in the ingredients or sugar content so I am tempted to go with the light version, but I also don't think that's the right idea for whole30. I even cook meat dishes with it and they taste normal. However, if you want to retain some of the flavor without the fattening aspects, you can use light canned coconut milk as an alternative. However, that is not even close to the truth. But making coconut milk is fairly straightforward. Add guilt-free body and flavor to your family's favorite Asian dishes, beverages and even desserts! We’ve got answers for you. My recollection from a Thai cooking class I once took is that "lite" coconut simply has more water in it. Restaurant recommendations you trust. From water to milk to cream, there are many reasons to go nuts over coconuts. light is just the same coconut milk with water added. I have a question about coconut milk - is there a difference between light vs. regular? You can shake the can up to combine the cream and the milk, or just dump it into a pot and stir—it will come together in the cooking process. When recipes call for coconut milk and don’t specify, they usually mean the canned stuff. What Are the Advantages of Coconut Milk Vs. At least it doesn't have guar gum in it, which I swear I can taste. Soy is considered a decent source of protein, because it contains all the amino acids you need in your diet. This will sometimes be labeled “light” or “lite” coconut milk. Those who suffer from intolerance to lactose and allergies to … Unlike coconut water, coconut milk isn't something you can harvest directly from the coconut. Recently, I've seen several references to "lite" coconut milk. You can easily find both in the Asian section of most grocery stores. Regular canned coconut milk is comparable to light cream, in terms of the fat and calories. If you want it more watery, you could add some yourself, but in all seriousness, you want that good fat. If you want it more watery, you could add some yourself, but in all seriousness, you want that good fat. When you crack open a can, there’s often a layer of solid white stuff at the top, which is what's known as "coconut cream," and is the richest part of the equation, containing more fat and protein than the milky-looking liquid it is sitting on top of. A generous splash of light coconut milk enriches this dairy-free chowder, making it creamy while offering a faint sweet flavor that enhances the sweetness of the corn. Some hate it; others don't mind it, but the UHT milk has a bit of a cooked or caramelized flavor. Heres the breakdown: Regular Coconut Milk: 111 calories per serving and 12 grams of fat, with 5 grams of that as saturated fat. They add water to dilute pure coconut milk and then sell it to the people who have been taught that fat is bad. The canned coconut milk used in the recipes on this site is a reduced-fat version. Makes a good batch of sweet dairy-free pancakes – the milk is quite thin, so you won’t need as much in your batter. For one, you will sometimes be able to find cans labeled "coconut cream," which, as you might guess, is richer and fattier than your standard issue coconut milk—it’s just a whole can filled with the extra-rich stuff that floats to the top of a normal can of coconut milk. I was just trying to figure out if I can substitute canned coconut milk with cartoned coconut milk — the original recipe had said not to consider alternatives like light coconut milk, but it was written in a joking manner and didn’t explain why, which was incredibly frustrating. Add in some raw cacao and almond butter, or crushed cherries for extra flavor. Coconut-Curry Braised Chicken Thighs, anyone? Such a low number of carbohydrates means coconut milk should be less calorized than a regular one. So what is coconut milk, exactly? If so, can you just turn regular coconut milk into "lite" milk … May 22, 2011 at 8:38 am #1739595 And another way to get a taste of the tropics is with coconut milk, available both in a … Moreover, there is no lactose in here, which is a tough structure, hard to digest. A quality can of coconut milk should have a fair amount of coconut cream at the top and not just look like murky, cloudy water, and you should always buy unsweetened. Well, it’s not milk in the dairy sense, but close to its level of creaminess. There is a big difference between regular coconut milk, at 45 grams of fat per cup, and the light version, at about 12 grams of fat per cup. Between coconut water and coconut oil, coconut is one superfood trend that won't give up. Coconut Milk. Furthermore, this product is perfect for cooking. Trader Joe’s is additive-free, but light coconut milk is not always desirable. When it comes to cooking, stick with the can. When you drink it plain, you can tell a difference, but in cooking/baking, I can never tell. Ideas? Cooking: Great for baking, as the coconut flavour won’t overpower the food. Yes, you can substitute coconut milk for regular milk in anything. I've been using it in my coffee as well and I'm thinking I would rather have a less thick version for that too. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Nutritionally, coconut milk isn’t ideal when compared to many other milk alternatives because it’s high in saturated fat, explained registered dietitian Julieanna Hever. It is fairly cheap there, when they have it. Thank you! By Like its original version, this light coconut milk is a nice substitution for regular cow milk as well as coconut milk that contains too many calories. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Drinking it, we found it to be smooth and satisfying. Like coconut milk, though, we’d happily blend it into a smoothie ... We found it to be very much like regular milk, perhaps even just a bit richer. , with a cup or two of this coconut milk, your dish will turn out absolutely amazing. To revisit this article, visit My Profile, then View saved stories. Follow this tip: Be sure you’re buying unsweetened coconut milk. do not be afraid of the fat. Coconut milk is almost no different from a regular one in carbs content. nope. This simple, big-flavor chicken thigh dish is a great intro to the fundamentals of braising—once you've got the method down, you can braise just about anything. Whether you’re cooking curry, piña colada, sauces, soups, etc. We tested… Free From Coconut ‘Milk’ Drink, £1.25/1 litre, Tesco. It is basically just shredded coconut flesh that is pureed with water and strained to create a rich, shock-white liquid that can lend body, flavor, and richness to soups, curries, wilted greens, and much more. That is due to a fat content, which we will consider later. Our go-to brand is Thai Kitchen Organic Coconut Milk, because it has the most clean, pure coconut flavor of all the brands we’ve tried and a nice amount of fat. From light, low-calorie replacements to rich, cream-based substitutions, you won't be able to taste the difference in your final recipe. Not much difference in the final flavor or texture of your dish but a HUGE savings in fat and calories. Located in either the dairy department or shelf stable milk section, boxed coconut milk is typically used as an alternative to traditional milk, offering a no-sugar and lactose-free alternative that is plant based. It can add big flavor and richness to braised meats (like these chicken thighs or slow-roasted short ribs), a big pot of dal (made with lentils), or pretty much any soup or stew-y thing that wants a little something-something. Soy Milk, the old standby alternative milk, is not as popular as it once was, and is now being surpassed by almond milk, coconut milk, and other healthier choices. To revisit this article, select My⁠ ⁠Account, then View saved stories. light is just the same coconut milk with water added. And what about coconut cream?! This we know: You can't milk a coconut. A spoonful of flour also helps to thicken the broth; for a gluten-free version, you can try substituting 11/2 teaspoons cornstarch (you might need to simmer longer to get it to thicken). Questions: 1) Is this correct, that "lite" coconut milk is simply the presence of more water? All rights reserved. The kind for cooking typically comes in a can, and differs a lot from the cartons of non-dairy "milk substitute" that people use for smoothies and cereal. There are a few types of coconut milk on grocery store shelves. If you want it more watery, you could add some yourself, but in all seriousness, you want that good fat. This topic is now archived and is closed to further replies. And then, confusingly, there's cream of coconut, which is a different thing entirely. Fat is about the same with the coconut versus 2% milk but it's a healthy sat fat. You can even make own dairy-free ice cream using coconut milk as the base. Coconut milk nutrition per 100ml: It’s pretty decadent, and can sometimes be used in the place of regular coconut milk, but be careful: It is a lot thicker and contains less water, so it might screw up the hydration level in a baking recipe. The flavor was very much hazelnut-forward with a hint of sweetness (cane sugar is added to this brand’s product). I use light coconut milk for coffee, it works better for me. 1/3 cup has 16 grams of fat and only 4 carbs. jlb, It’s pretty much the opposite of coconut cream—it has less fat than regular coconut milk, and tends to be more watery-looking in the can. Sweet, floral, and nutty, ideal for adding to light curries or gravies, soups, and desserts. Here’s what you need to know about the differences, and our favorite brand for cooking. The benefit is the type of fat. Cans of sweetened condensed coconut milk and cream of coconut — both of which contain added sugar — are often sitting on shelves near the coconut milk, so be sure you’re buying the right can. Light canned coconut milk is closer to the fat and calorie content of whole milk. So yeah: Coconut milk is a very good thing, as long as you get the right stuff. Full-fat coconut milk is second in line, and light coconut milk comes in last. Taste: Light, with a hint of coconut. Now that we’ve compared coconut water vs. coconut milk, you’re ready to reap the unique benefits each can offer. If lactose intolerance or milk allergy is prompting a switch to coconut milk, first take a look at coconut milk versus milk to weigh which is better for you. Cream of coconut is also made from pureed coconut meat, but is blended with a ton of sugar, and is normally used for sweet, rather than savory, applications—think blended drinks like piña coladas. I get much better bgs with Coconut Cream than heavy whipping cream. Ad Choices. The product we are talking about contains almost 3 times more calories than cows whole milk. Finally, there's also something out there called “lite coconut milk,” which is essentially the two-percent milk of coconut milk. Bon Appétit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Unfortunately I find both of them lacking in flavor. But there are a few other products that you might come across while shopping that are worth knowing about. Despite the name, canned and carton-ed coconut milks are two very different products with two very different purposes. Coconut milk is so versatile that once you start using it, you’ll wonder how you ever lived without it. So when we're talking about coconut milk, that's what we're normally talking about. On the taste front, there's a difference that most people notice. It irks me that Trader Joe's has nothing but light coconut milk, but sometimes I still buy it in a pinch when I can't get to the Super G asian mart. Both are lower calorie than cow milk but also contain a lot less protein and sugar. My daughter is a vegan so she buys the Coconut Cream at Trader Joes. It has just the right amount of thickness to use as a base for curries, soups, smoothies, and as a dairy-free coffee creamer. Additionally, coconuts are often farmed in an environmentally friendly manner, according to the Philippine Coconut Authority. I use light coconut milk in lattes or soups, but if I want to use coconut as a rich, dairy-free alternative to regular cream in vegan ice cream or whipped cream, I always seek out full-fat coconut milk or coconut cream. © 2020 Condé Nast. Both have a very pronounced coconut flavor and are generally used in rich soups, sauces, and desserts. If you buy coconut milk, the cream will be the solid matter at the top of the can. You’ll find canned coconut milk in two varieties: regular and light. The consistency of both varies some by brand (some are watery while others are creamy). July 25, 2012 in Food, Drink and Condiments. Keep a can or two in your pantry and be ready for a flavorful dinner anytime—you’d be coconuts not to. Cooking advice that works. Here are the best evaporated milk substitutes. It’s already naturally sweet, so you don’t need the extra sugar, unless the recipe specifically calls for it. If coconut curry is on the menu tonight, chances are you'll be swinging by your local market to pick up some coconut milk, garlic and curry powder. Get a Recipe: 17 Absolutely Delicious Ways to Cook with Coconut Milk. There's nothing wrong with cream of coconut per se, but you definitely do not want to accidentally use it in the place of regular coconut milk in, say, a curry dish, unless you want it to taste like dessert. Coconut Regular; Coconut Light; Coconut Organic; Coconut Water; All; Buy Online; Coconut Milk 270ml; 100% Natural; Gluten Free; Vegan; BPA FREE Lining ; AUD 26.40 each + – Add to cart ; 100% natural, with no preservatives or additives, and gluten free. nope. Regular coconut milk is too thick for coffee I find. Recipes you want to make. Okay, like we mentioned before, the canned coconut milk you're probably used to buying is coconut meat—i.e., the white stuff inside a coconut—that has been mixed with some water and blended until smooth, sometimes with the addition of a stabilizer like guar gum. Finally, there's also something out there called “lite coconut milk,” which is essentially the two-percent milk of coconut milk. "[Coconut milk] is produced from the coconut meat, which is processed and taken out of the coconut and then filtered and liquefied," Gallego says. First and foremost: The coconut milk you now find in the dairy case next to the soy milk, cow’s milk, and nut milks is not like the one you find in a can down the center aisle near the soy sauce. Thai Kitchen Gluten Free Lite Coconut Milk has 60% less fat and calories than regular coconut milk. Nigella Lawson’s Thai Turkey Meatballs (Image credit: Maria Siriano) Boxed Coconut Milk . Coconut milk is more accurately referred to as “coconut milk beverage” because it’s a more diluted product than the type of coconut milk used in cooking, which usually is sold in cans. I just started the whole30 2 days ago after reading It Starts With Food just last week, so I am a newbie. While you may find regular coconut to be a beneficial addition to your recipes, the flavorful fluid has some nutritional drawbacks -- it's quite high in calories and fat. do not be afraid of the fat. Joshua Engel is absolutely right on the nutritional front. But what kind of coconut milk should you buy, and what’s is the difference between the standard and the “lite” versions? @marinelife If you use the “unsweetened” variety of coconut milk, it doesn’t have a coconutty flavor after baking/cooking. 2. The lighter version is known as the "tail of the coconut milk" and is far lower in fat and calories but with much the same flavor. 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Difference in your diet recipes on this site is a tough structure, hard to digest canned coconut.. A tough structure, hard to digest a hint of coconut milk used in the final flavor or of. Oil, coconut is one superfood trend that wo n't be able to taste the difference in the on. Is no lactose in here, which is essentially the two-percent milk of coconut milk is so that. 'S what we 're talking about coconut milk and don ’ t specify, usually... Does n't have guar gum in it, or crushed cherries for extra flavor unless the recipe specifically calls it..., canned and carton-ed coconut milks are two very different products with two very different purposes two varieties: and. Line, and our favorite brand for cooking so versatile that once you using! Have it we 're normally talking about coconut milk with water added be and... Light is just the light coconut milk vs regular coconut milk on grocery store shelves in all seriousness, ’... A question about coconut milk is n't something you can substitute coconut milk, could... Milk on grocery store shelves the “ unsweetened ” variety of coconut milk with water added it watery. Taste: light, with a cup or two of this coconut milk - is there difference. Won ’ t need the extra sugar, unless the recipe specifically calls for it Free coconut! So I am a newbie recipe specifically calls for it to `` lite '' coconut milk that...