Coconut

How to select

Choose heavy coconuts free of soft spots or mold.

How to prepare

• Remove the hair from the coconut and place in the oven. 
• Cook for 15 minutes at 350F to shrink the shell. 
• Punch a hole in the "eyes" and empty out the liquid. 
• Break the coconut into pieces using a heavy cleaver. 
• Using a sharp knife, remove the flesh from the skin.

How to store

• Store fresh coconut in a container of water; change water daily, use coconut within several days. 
• Shredded and desiccated (dried) coconut should be kept in an airtight container and stored in a cool, dry cupboard. 
• Whole coconuts can last up to two months at room temperature.

Peak season

Year-round

Ways to use

• Use coconut to top seafood dishes. 
• Top hot or cold cereals with chunks of coconut. 
• Combine coconut with other tropical fruits in a smoothie. 
• Eat fresh coconut with a spoon. 
• Puree fresh coconut and pair with ice cream or sorbet.

Fun facts

• Coconuts are actually stone fruits rather than nuts. 
• A coconut can float across the ocean and put down roots somewhere else with reports of coconuts being spotted in Scandinavia. 
• A coconut palm has a maximum age of 100-120 years.

Nutrition info and facts

Coconuts contain high amounts of manganese, copper, iron, and selenium. While many fruits are high in carbs, coconuts are high in fat. Coconuts also contain protein and some B vitamins. Coconuts can help control blood sugars in addition to having antioxidant and antibacterial properties.

2 Tbsp fresh, shredded coconut = 35 calories, < 1 g protein, 3 g fat, 2 g carbohydrate, 1 g fiber, 1 g sugar