By Marina Maréchal, nutritionist, health coach
Have you tried coconut butter? It’s sweet, creamy and delicious!
Coconut is truly a superfood. Coconut meat, which is what coconut butter is made from, has a low glycemic index due to its healthy fats and fiber, and has around 3g of protein per cup, which among various other good things will keep you full.
Coconut butter also contains lauric acid, which has antiviral, antibacterial, and antifungal properties and acts to boost your immune system.
Unfortunately, coconut butter can get expensive if you use it often (like me). A jar costs about $11 but I spend less than $3 by making it at home. I don’t have a VitaMix and still make it by simply adding coconut oil or duck fat.
I use a food processor and it works great! I have seen others using a regular blender and it works, you just need more time and patience.
The process is simple – add in 6 cups of coconut flakes and start blending on high (you need a minimum of around 3-4 cups of coconut flakes for it to work). When the flakes get stuck to the sides of the blender, turn off the blender and use a spoon to push the flakes down. Repeat 3-5 times. Then add in 2-3 tablespoons of melted coconut oil or duck fat and blend on high for 10-15 minutes.
The same problem of the coconut flakes sticking to the bottom and to the sides occurs with the food processor. Adding 3 tablespoons of melted coconut oil to 6 cups of coconut flakes will help.
After blending for a while, enough oil will be produced so that it becomes runny and creamy. The heat of the blender or food processor will make the coconut butter liquidy (even though it will solidify usually below approx. 76F or 25C).
Note that the longer you blend it, the more creamy and less gritty the end coconut butter will be. I personally like my coconut butter to be as creamy as possible, but some people like a slightly gritty texture to it.
Coconut butter tastes delicious with cacao, coffee, yogurt, smoothies, bread, sweet pancakes and various recipes!
6 cups or 200 grams of unsweetened shredded coconut (or coconut flakes)
2 tablespoons coconut oil or duck fat, melted (if not using the VitaMix)
1. Add the shredded coconut to the food processor or blender and blend on high.
2. Stop the blender and push the coconut down with a spoon, and repeat 3-5 times.
3. Add the melted oil in and blend on high for 10-15 minutes. If your equipment starts to get hot wait until it cools off then continue.
4. When it gets creamy pour into a glass container. Refrigerate if you use the duck fat. Enjoy!