Coconut milk is the ultimate dairy-free ingredient: an alpha-gal-friendly beverage that adds a rich and creamy texture to your recipes. Let’s explore the different kinds of coconut milk so you can make the best choices for your alpha-gal-friendly recipes.
The information provided on this site is based on my personal experience living with alpha-gal syndrome. I consistently cite and link to expert sources, but nothing published on this site should be perceived as medical advice.
Alpha-gal sensitivities vary by person. You should understand your dietary restrictions, making any adjustments needed, and directing any questions to your physician.
If a tick bite has forced you to give up dairy, you know the struggle of finding a good substitute. Enter coconut milk, swooping in like a superhero to add allergy-free creaminess to your favorite dishes. Whether you’re blending a smoothie, making a comforting soup, or whipping up a dreamy dessert, coconut milk has your back.
In this article, we’ll break down the different types of coconut milk and how to choose the best one for your culinary adventures. So, grab your favorite coconut milk carton, and let’s milk this topic for all it’s worth!
In This Article
What is Coconut Milk?
To make coconut milk, blend coconut meat with water and strain the solids. What’s left is a thick, creamy, white milk. Coconut milk is a common plant-based substitute for cow’s milk, half-and-half, and cream. It can be used in dairy-free baking to make a Whole30 whipped cream, a delicious dairy-free alfredo sauce, and so much more.
Today’s grocery store shelves are filled with many coconut milk options. You can choose from canned coconut milk, full-fat, low-fat, carton, and packaged coconut cream. Don’t let the options overwhelm you! I’ll detail each option below and help you know which is the best choice for each of your dairy-free recipes.
Is Coconut Milk Good for You?
According to Healthline, coconut milk is rich in medium-chain triglycerides (MCTs), known to boost energy expenditure and aid in weight management — sort of like a personal trainer for your metabolism, minus an expensive gym membership.
Additionally, the lauric acid found in coconut milk has antimicrobial and anti-inflammatory properties, potentially supporting immune health. Coconut milk is also a good source of essential vitamins and minerals, including vitamins C, E, and B, iron, selenium, calcium, magnesium, and phosphorus.
Unlike peanuts and tree nuts, coconut is less likely to cause an allergic reaction, making it a safer plant-based milk choice for alpha gals who also face nut allergies.
However, it’s worth noting that coconut milk is high in saturated fats. While these fats can be beneficial in moderation, overconsumption might raise cholesterol levels for some people. According to Medical News Today, it’s best to enjoy coconut milk as part of a balanced diet. So, is coconut milk good for you? Yes, it can offer several health benefits when enjoyed in moderation and as part of a diverse diet.
“I love using coconut milk as a substitute for dairy milk or cream in any recipe. It’s quick and easy and doesn’t have an overwhelming coconut flavor. Plus, it adds depth to soups.”
Coconut Cream vs. Coconut Milk
Coconut cream is made in the same way as coconut milk, but more water is removed to leave a very thick, white cream. It’s perfect for making rich desserts, adding to curries, or using as a dairy-free whipped topping.
Coconut milk is normally liquid at room temperature but will firm up in the fridge. The thick, white cream is the richest part of the blend and contains the most fat. The better the quality of the product, the more cream will be in the can.
Key things to note:
- Some brands of canned coconut milk will be so thick that the coconut cream and the water have separated in the can. Drain the water and use only the coconut cream on top for your recipes.
- Most canned products are thickened with guar gum that acts as a stabilizer. Avoid canned coconut milk with added sugars, though.
- Liquid coconut milk is great in any baked good, energizing smoothie, or curry recipe.
Types of Coconut Milk
Just like gluten-free flour and other allergy-friendly baking ingredients, coconut milk comes in several formats, and each type has a different purpose, use, and reaction when baking.
Coconut Milk in a Carton
This type of coconut milk is liquid at room temperature and in the fridge. It’s most similar to almond milk in the sense that it’s pourable and made for things like smoothies or cereals. It will also have the most ingredients added to it.
Canned Coconut Milk
Canned coconut milk is a staple in many alpha-gal kitchens. It comes in two main varieties: full-fat and light.
- Full-fat coconut milk. This product is soft at room temperature and often hardens in the fridge. With many brands, you’ll want to open it, drain the water from the can and only use the thick coconut cream for your recipes.
- Light coconut milk. This variation has been watered down and is much more liquid. You can use it in most overnight oats and chia pudding recipes, but it won’t work for whipped cream as it doesn’t solidify well.
Sage Advice: Store unopened canned coconut milk upside down in the fridge. When you flip it upright and open it from the top, the water will be on top and easy to skim, as the cream below will be stiff.
Brands of Coconut Milk
Each brand’s slightly different composition of ingredients produces a different texture. So, choose accordingly, depending on what you need it for.
- Cha’s Coconut Milk. The coconut cream and water tend to separate in this brand’s coconut milk, making it easy to use. The coconut cream is often a bit flaky and super concentrated.
- Thai Kitchen. This brand’s coconut milk is a bit thinner, and the cream and water are usually not separated when you open the can. It’s not great for whipping.
- Native Forest Coconut Milk. This brand is a favorite for whipped cream because it is super thick and has lots of coconut cream.
How to Use Canned Coconut Milk
Canned coconut milk can often be used interchangeably with heavy cream in recipes. Just make sure to select a full-fat version. It is commonly used in overnight oats, to make chia pudding recipes, for dairy-free ice cream, and as a whipped topping.
How to Store Coconut Milk
Coconut milk must be stored in the fridge once opened. Know that a carton of coconut milk will maintain its liquid texture. However, the canned version, especially full fat, will thicken and sometimes become hard, depending on the quality.
This phenomenon also goes for recipes with coconut milk as the base. Recipes like chocolate ganache or caramel sauce will thicken in the fridge and need to be heated again.
Sage Advice: Freeze unused coconut milk in ice cube trays and freeze for convenient ⅛ cup (2 tablespoon) portions to add to your morning coffee or add a touch of rich, creaminess to a recipe.
Coconut Milk Substitutes
If you find yourself without coconut milk or need an alternative due to dietary restrictions, don’t worry — several great plant-based milk substitutes include:
- Almond Milk: A popular plant-based milk that’s lighter than coconut milk. It works well in smoothies, cereals, and baking. However, it lacks the richness and creaminess of coconut milk.
- Soy Milk: Another excellent substitute. It has a thicker consistency compared to almond milk and is also higher in protein. Use soy milk in savory dishes, baked goods, and coffee.
- Oat Milk: Naturally sweet and has a creamy texture, making it a good alternative for coconut milk in both sweet and savory recipes. Oat milk is also a great option for those with nut allergies.
- Cashew Milk: Rich and creamy, similar to coconut milk. Cashew milk is perfect for adding a smooth texture to sauces, soups, and desserts.
- Rice Milk: Thinner and has a mild flavor. Rice milk is suitable for cereals and light beverages but may not provide the creaminess needed for some recipes.
- Hemp Milk: Creamy with a slightly nutty flavor. Hemp milk is a good substitute in baking and cooking, especially for those with nut allergies.
Each of these alternatives has a unique flavor and consistency, so you may need to experiment to find the best fit for your recipes.
How to Use Coconut Milk
Coconut milk is a versatile ingredient that can be used in a variety of sweet and savory recipes, from chia pudding for breakfast to a filling curry for dinner. Here are some suggestions:
- Chia pudding: Mix coconut milk with chia seeds and a touch of sweetener, then let it sit overnight.
- Homemade coconut ice cream: Blend coconut milk with sugar and your favorite flavorings, then churn it for a dairy-free delight.
- Smoothies: Use the creamy goodness of coconut milk to add a luscious texture and a hint of tropical flavor that pairs perfectly with fruits like mango, pineapple, and berries.
- Baking: Coconut milk is a great dairy free baking option, helping you create moist, tender cakes, muffins, and bread.
- Curries: A staple in many Asian cuisines, coconut milk creates rich, flavorful curries that pair beautifully with rice or noodles.
- Soups: Coconut milk adds depth and creaminess to soups, transforming classics like tomato soup or spicy Thai-inspired broths into comforting, hearty meals.
- Sauces and dressings: Adding coconut milk to sauces and dressings helps create rich and creamy salad dressings, pasta sauces, and vegan cheese sauces.
Coconut Milk for Dairy-Free Deliciousness
When it comes to dairy-free cooking, coconut milk is one of your best friends. Whether you’re whipping up a curry, baking a cake, or just trying to add some creamy goodness to your life, coconut milk has your back. So go forth and conquer your kitchen, my dairy-free friends. The world is your coconut — or something like that!
Portions of this article originally appeared on Fit as a Mama Bear.
