🌴Coconut : Nature’s Generous Gift Nourishing Body, Spirit, and Culture

Coconut and coconut products have many uses across many different fields including the culinary world. Coconut refers to the coconut palm tree, the coconut seed, or the coconut fruit. It is grown in tropical and subtropical regions of the world and is popular all over the world. 

Coconut gives a tropical and fruity taste to many dishes and drinks, so it has become a staple in many dishes and a favorite among many different people. 

Coconut is known as the “plant of a thousand uses” because every single part of it is used. The coconut fruit has three layers:

• the endocarp- inner layer,

• mesocarp- the middle layer, and

• exocarp- the outer shell of a coconut fruit. 

Chef Janine offers gourmet red, yellow, and green curry keto meals made with grass-fed meats, organic vegetables, and creamy coconut bases.

Her meals include:

• 🍛 Thai Green Coconut Curry with Zucchini or Heart of Palm Noodles

• 🍗 Red Coconut Chicken Curry with Cauliflower Rice

• 🥦 Yellow Curry Chicken & Veggie Bowl with Coconut Cream Sauce

• 🧀 Yellow Curry Paneer Massala with Coconut Cream

• 🍤 Keto Shrimp Coconut Curry with Lemongrass

• 🍗 Butter Chicken with Turmeric-Spiced Coconut Curry

These meals are low in carbs, high in healthy fats, and free of sugar or industrial seed oils—crafted for flavor and healing. Perfect for lunch, dinner, or meal prep, they deliver the comforting warmth of curry with the tropical richness of coconut in every bite.

Stay updated on when one of these delicious dishes will be on the menu by visiting our website: www.myketopal.com.

The Many Different Uses of Coconut in Chef Janine's Keto Kitchen

The coconut palm tree and the coconut fruit shells are decorative, the fruit is used for coconut milk and coconut water, coconut flakes, oil, and meat. It has many practical uses across many different industries, from the culinary industry to the cosmetic industry and many more.

• Coconut water

  
  

  It is the clear liquid that is inside the coconut fruit which serves as suspension for the endosperm of the coconut.

  
  

  Rich in electrolytes -potassium, magnesium, and sodium-, it compares to having a sports drink which contains electrolytes. Yet, it is no more hydrating than plain water.

  
  

  Coconut water is also loaded with antioxidants.

  Natural unsweetened coconut water has 19 calories per 100 grams.

  It is ketogenic and helpful for lowering blood sugar.

• Coconut milk

  
  

  Coconut milk is the rich tasting white liquid made from the grated pulp of mature coconuts. A small amount of hot water is added to suspend the fat from the coconut pulp.

  
  

  Thicker consistencies of coconut water are called coconut cream.

  Coconut milk has 230 calories per 100 grams, and 3.34 grams of net carbs; therefore it can be used on a low-carb and keto diet.

  
  

• Coconut cream

  
  

  Coconut cream is the thicker consistency of the coconut milk. This dairy-free alternative to heavy cream can be used to add thickness and creaminess to low-carb and keto recipes.

  
  

  In 100 grams of coconut cream, there are 330 calories, 6.65 grams of total carbs and just 4.45 grams of net carbs.

• Coconut oil

  
  

  Coconut oil is the edible oil derived from the meat or kernel of mature coconut fruits. It is used as food and also for hair grooming, soap production and other cosmetic products. 

  
  

  Research concludes that the saturated fats in the ketogenic coconut oil protect the heart and cardiovascular system by preventing obesity and diabetes.

  
  

  Research also concludes coconut oil is brain food and has excellent benefits on patients with Alzheimer’s.

  
  

  Coconut oil has 99.06 grams of fat per 100 grams.

• Coconut meat

  
  

  Coconut meat (also known as coconut pulp) is the white layer on the inside of the coconut shell.

  
  

  It is edible raw, or dried -shredded into coconut flakes or ground into coconut flour.

  
  

  Coconut meat is relatively high in carbs (354 calories per 100 grams), and relatively low amount in net carbs at 6.23 grams per 100 grams.

• Coconut flakes

  
  

  Coconut flakes (also known as shredded coconut) is the dried and then shredded coconut meat.

  
  

  The flakes are most often used for baking or as toppings for deserts, macaroons and in chocolate bar fillings.

  
  

  Chef Janine uses fine and rough shredded coconut flakes for our Býli Bowls.

🥥 Nutritional Values & Benefits of Coconuts

✅ Low Net Carbs (Keto-Friendly)

Coconut products like coconut milk, cream, oil, and flakes are low in net carbs—ideal for low-carb and ketogenic diets.

💧 Hydration Support

Coconut water is rich in electrolytes (potassium, magnesium, sodium), helping replenish fluids post-workout or during illness.

🔥 Rich in Healthy Fats

Coconut oil and coconut cream provide high amounts of medium-chain triglycerides (MCTs), which boost energy and support ketosis.

🧠 Brain Health

Studies suggest coconut oil may support cognitive function and benefit those with Alzheimer’s.

🛡️ Heart & Metabolic Health

The saturated fats in coconut may improve cholesterol levels and reduce risk factors for obesity and type 2 diabetes.

🌿 Antioxidant Properties

Coconut water and coconut meat contain antioxidants that help fight free radicals and reduce inflammation.

🌾 Dairy-Free & Gluten-Free

Coconut milk, cream, and flakes are excellent alternatives for those with dairy or gluten sensitivities.

🍽️ Versatile & Filling

Coconut meat and flakes add fiber, satiety, and texture to meals—perfect for baking, cooking, or topping bowls like Býli Bowls.

Read about the many benefits of coconut oil for your cats.

History of Coconuts

It's hard to imagine cuisine today- especially here in Southeast Asia- without use of the coconut. But for the early settlers of the region, the flavor of the ingredient was secondary to all of its other uses- from preservation, to construction, to pretty much everything that went in to building an entire civilization.

The below video traces the origins of today's best-known coconut plants, and follows the legends and origin stories around this incredible plant from one side of the world to the other.

0:00 - Introduction

1:26 - Islands

4:26 - The First Domestication

8:02 - The Earliest Uses in Food

10:33 - Out From the Philippines

12:54 - Indonesian Lunch

15:55 - What is a Coconut?

17:46 - India and the Niu Kafa

23:02 - A Sri Lankan Coconut Meal

26:32 - Arab Traders

28:29 - The South Pacific

30:35 - The Age of Exploration

33:23 - A Quick Portuguese Dinner

36:01 - The Coconut Today

40:25 - Last Meal and Credits

🌶️🥥 A Match Made in Flavor: Coconut & Curry in Perfect Harmony

How do you define a category that includes so many of the world’s most beloved dishes- from Thailand to India, Africa to the Caribbean?

Top coconut producing countries ranked based on the production output in the year 2016

Coconut and curry are a timeless culinary duo, especially celebrated in Southeast Asian cuisine. The richness of coconut milk balances the heat and spice of curries, creating dishes that are both comforting and deeply flavorful. From Thai green curry with chicken to Indian butter chicken, this combination brings depth and nutrition to every bite.

Now, let's check out this excellent documentary film which looks at the spices that link so many of the world’s diverse curries together, and trace those back to their point of origin- the Big Bang from where the entire world’s curry culture emerged.

And in this documentary film, you will also find out how the word “curry” entered the lexicon and why its use is so controversial and to some, so offensive.

Bon Appétit!

Master Keto Chef Janine