With its creamy goodness, canned coconut milk is more useful around the kitchen than you might think. In addition to being delicious, this vegan option is nonperishable and costs less per ounce than heavy cream. Each serving (1/3 cup) contains 120 calories and 10 grams of saturated fat, so, like many decadent foods, it’s to be enjoyed in moderation.
Make a creamy sauce with no cream! This healthy and flavorful fish dish is ready in less than 20 minutes.
Vegan Whipped Cream
Chill a can of coconut milk overnight in the fridge and scoop out the thick, dense fat that rises to the top – whisk, sweeten and voila! Use the fluffy final product as a frosting for baked goods and other desserts. Use the remaining liquid (coconut water) for smoothies and other beverages.
Dairy-Free Ice Cream
Another vegan version of a dairy-based favorite: Use coconut milk to make an ice cream base that’s free of eggs and cream. This versatile recipe can be used to make all kinds of flavors.
Give rice pudding another dimension of flavor and texture with coconut milk — using lite coconut milk will cut down on the calories and fat by about 50 percent. Also try experimenting with other grains, like quinoa.
Coconut is rich in fat, with a low water content. This makes for lower-sugar ice pops with velvety smoothness.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.