Dehydrated coconut is a rich in properties but contains many calories.
We see its nutritional characteristics and in which recipes to use it.
Properties and calories of dehydrated coconut
Rich in selenium, manganese and copper, dehydrated coconut or dry coconut is an excellent food source, to be included in the daily diet.
It is in fact a food with strong antioxidant properties, which protect cells from free radicals and oxidative stress; it also helps the nervous system in its operation.
Also rich in other minerals, such as calcium, potassium, phosphorus, iron and zinc, it is thanks to the presence of selenium that the coconut becomes a valid ally for the thyroid .
Amino acids and vitamins are also present, but they are found in greater quantities in fresh coconut; in dry coconut we find in fact B vitamins in modest quantities .
This is not a low calorie food: 100 grams of dehydrated coconut contain about 440 calories ; not for nothing, it is generally indicated in low-calorie diets only if it replaces other sources of fat, while it is excellent for enriching sportsman's bars.
Dehydrated coconut based recipes
Here are 2 recipes based on dehydrated coconut : an Indian soup, perfect for a romantic veg dinner, and a simple but effective dessert.
Lentil and coconut soup from India
Ingredients :
> 125 grams of dark Indian lentils,
> an onion,
> a teaspoon of extra virgin olive oil (which replaces Indian ghee),
> a potato,
> a couple of tomatoes,
> half a cabbage,
> various spices (cumin, turmeric, chilli, coriander),
> fresh ginger,
> a couple of tablespoons of dehydrated coconut,
> salt.
Preparation : boil the lentils underdone, then drain, place the oil on the heat with the chopped onion, the chopped fresh ginger, a teaspoon, the potato and the diced tomatoes. Then add 2 teaspoons of ground coriander, one of cumin, half of turmeric, chilli to taste and a couple of tablespoons of dehydrated coconut.
After having blown everything up for about 8/10 minutes, add the previously boiled lentils, half a liter or so of water, the cabbage into small pieces and season with salt. The lentil soup will be ready when the lentils begin to fall apart. Season with fresh coriander to taste or a little coconut milk to decorate.
Soft coconut and ricotta cake
Ingredients :
> a bowl of fresh ricotta,
> 150 grams of dehydrated coconut,
> 150 grams of 00 flour,
> 150 grams of sugar,
> half glasses of sunflower oil,
> 2 eggs,
> a sachet of baking powder.
Preparation : beat the egg whites until stiff, then, separately, whip the sugar with the yolks, adding flour sifted with baking powder and all the other ingredients. Combine the two compounds and bake at 180 ° C for about 40 minutes.
Where to find dehydrated coconut
The dehydrated coconut is found both in very fine flakes and without peel, like a flour, but also in cubes or larger flakes, with the black skin. Depending on the origin and being organic or not, it has various costs ranging from 2 euros to 7 euros per bag .
