Coconut is harvested from the coconut palm tree, which flourishes in tropical climates such as the Philippines, Thailand, Mexico, and India. These trees also grow in South Florida on the U.S. mainland. Remarkably, coconuts have reached the shores of nearly every continent unassisted by human effort. They can drift in the ocean for up to three months, eventually washing up on sandy island beaches, where they can sprout into new trees that may produce up to ten thousand coconuts over their lifetime. This is why coconut palms are commonly found growing along island beaches.
The water extracted from coconut is high in electrolytes, and the white meat is rich in fat. In particular, the milk and meat are valued for imparting decadence in desserts, adding a creamy texture and aroma to curries, and adding a sweet flavor to smoothies.
While many people love coconut, it may be an acquired taste for those living in colder regions where coconut palms do not grow. I am often surprised that many customers wrinkle their noses when we mention a backpacking meal containing coconut. But for those of us who adore the flavor of coconut, it’s a versatile ingredient that can be used in numerous backpacking meals.
I developed a love for coconuts as a kid while living on the Pacific Island of Guam. Coconut trees lined our yard, each tree yielding a dozen or so hanging coconut drupes. During typhoons, the coconuts would pry loose from the trees and become dangerous projectiles. Dented car hoods, chipped paint, and cracked windshields were often the blame of flying coconuts. I enjoyed rounding up the battered coconuts and using a machete to split open their hard shells. It is no simple task to pry off the fibrous exterior shell to expose the interior seed filled with milk and meat. Cracking and opening the inner shell is also not an easy chore, often requiring more banging attempts, typically against a concrete slab or with a hammer. I would love to witness someone who could crack open a coconut with a single blow!
ow that I live where coconut trees don’t thrive, I still crave their rich and creamy taste, so I often incorporate coconut into meals. Furthermore, I fully appreciate the ease of buying pre-shredded and prepared coconut directly from the store. Dried coconut meat and coconut milk powder work wonderfully as a backpacking food because they are shelf-stable and calorie-dense. It also works exceptionally well for vegetarian or vegan meals since it provides a high source of plant-based saturated fat. However, vegans should scrutinize the ingredient list for foods containing coconut because many processed coconut milk powders contain non-vegan-derived additives such as casein.
Coconuts are Calorie Dense
Beneath that tough exterior is a fruit that flourishes with calories. 1/3 cup (or 1 ounce) of dried coconut contains 187 calories, most of which come from fat. Backpackers ideally seek meals that contain 100+ calories per ounce. It is more challenging to achieve high-calorie with vegetarian food and more so with a vegan diet. Adding unsweetened coconut is one way to boost the calories in meals. It may not taste good with certain foods, such as Italian pasta dishes, but that’s what olive oil is for! Conversely, coconut pairs well with most rice-based meals, soups, cereals, and desserts. It is an easy way to boost calories without an overpowering taste.
- Adding coconut provides an easy caloric boost. Dried unsweetened coconut (about 1/3 cup) = 187 cal/oz.
Coconut is unique because it is one of the few plant sources containing saturated fat – nearly 90% of it is saturated. It contains more saturated fat than the fattest of animal fats, such as butter and lard. For example, the percentage of saturated fat (as a percentage of total fat) for butter is 65%, and pork lard is about 40%.
Why flaunt food that is 90% saturated fat?
Unlike animal-based saturated fat, coconut is made up of medium-chain triglyceride fat (MCT), which is broken down in the body faster than the long-chain triglycerides of animal fats. MCT puts less strain on the digestive system and provides quick energy. In fact, coconut oils are used in hospital formulas to treat patients with malnutrition because they are quickly absorbed. Many baby formulas also contain coconut oil because it is easily digested and absorbed, promoting the healing of the body. MCT appears to not carry the same risks as other saturated fats, but much research is still needed.
All Fats In Moderation
Fat is still fat, and all fats should be consumed in moderation. It appears unsaturated fat still remains the best choice of fat for health. So, a higher proportion of fat intake should come from those sources (olive oil, avocados, walnuts, chia, and other nuts/seeds are a few excellent choices). For a liquid fat, olive oil remains Outdoor Herbivore’s top choice of oil-based fat for taking on the trail. See also Vegetarian Fats for additional plant-based fats.
Coconut Nutrition
While coconut meat may not be a significant source of vitamins, it provides a substantial amount of essential minerals. Potassium and sodium are crucial for maintaining fluid and electrolyte balance, especially during long-duration activities like backpacking or hiking. Manganese is necessary for protein and fat metabolism, while copper is vital for producing red blood cells and forming collagen.
Coconut meat, dried, not sweetened
Nutritional value per 1 oz (28.35 g) about 1/3 cup
Energy 187 kcal (783kJ)
Carbohydrates 6.70 g
Sugar 2.08 g
Fiber 4.60 g
Fat 18.29 g (saturated 16.22g; monounsaturated .778 g; polyunsaturated .20g)
Protein1.95 g
Source: USDA Nutrient Database
Use Unsweetened, Dried Coconut
Fresh coconut meat is dried, packaged, and sold for retail as flaked coconut. When making your own backpacking meals, look for unsweetened shredded coconut meat, also called desiccated coconut, found in health food stores or Asian markets. The bagged coconut sold in most U.S. supermarkets is the sweetened variety intended for baking rather than meals. Sugar and moisture are added after the coconut is dried, which makes it less suitable for storing with other dried meal ingredients. Alternatively, unsweetened dried coconut can be stored for at least 12 months if kept at room temperature.
If you have dried unsweetened coconut on hand, there is no need to purchase separate coconut milk powder or coconut cream powder. You can make it yourself by grinding the dried coconut meat to a finer texture. A coffee/spice grinder or a powerful blender works well.
Grinding the coconut yourself also allows you to control the ingredients because many dry coconut milk powders contain added sugar, such as dextrose or maltodextrin, to make it taste sweeter. Also, many brands of coconut milk packets include casein (derived from cow’s milk) to refine the consistency, making it unsuitable for vegan diets. Even the “vegetarian” coconut curries often contain casein.
- Look for dried coconut meat, not sweetened. Make coconut milk powder by grinding dried shredded coconut to a powder using a blender.
- Powdered coconut packets may contain casein/sodium caseinate (milk protein).
As my former stomping grounds included coconut palms and memories of delicious sweet rolls made from coconut milk, Outdoor Herbivore has developed many vegan backpacking meals incorporating coconut. We hope you enjoy them as much as we do!
Outdoor Herbivore’s Featured Backpacking Meals with Coconut
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See a complete list of Outdoor Herbivore’s backpacking meals with coconut
References
Wikipedia
Medium Chain Triglycerides
Vegparadise
2 thoughts on “Coconut: Your Backpacking Food Companion”
How long is fresh dried coconut good for if you shred and dry yourself.
Grated fresh coconut should be tightly covered and refrigerated. It will last 1 week in the fridge and about 6 months in the freezer. Source: food.com