Coconut Butter: A Keto Superfood

Coconut butter is a tasty, versatile, and healthy ingredient that can be used in a variety of ways, from smoothies to baked goods. It is also a great option for those following a ketogenic diet as it is high in plant-based fats, fibre, and amino acids, while being low in sugar and carbs. Coconut butter is easy to make at home by blending shredded coconut with coconut cream, vanilla extract, and a sweetener of your choice, such as maple syrup or honey. It can be used as a spread, added to desserts, or even turned into fat bombs for a healthy treat. With its creamy texture and health benefits, coconut butter is a delicious and nutritious addition to any keto-friendly meal plan.

Coconut butter as a vegan swap for butter

Coconut butter is a great vegan substitute for dairy butter. It is made from a blend of oils, lecithin, and protein, and is perfect for those who are unable to find vegan butter in their country or region.

Coconut butter can be used in a variety of ways, just like regular butter. It can be spread on bread or toast, used for frying, and is also great for baking. It has a similar texture to traditional butter, so it is best to let it soften before using it as a spread.

When baking with coconut butter, it is important to note that the percentages of fat and water will vary, which may affect the texture and flavor of your baked goods. If your recipe calls for solid butter, you can use solid coconut butter or coconut oil. If your recipe requires melted butter, simply melt your coconut butter or use coconut oil or olive oil.

Coconut butter is also a key ingredient in keto-friendly recipes. It is often used in no-bake desserts, such as keto cups, where it is combined with chocolate to create a creamy, low-carb treat.

Coconut butter's health benefits

Coconut butter is made by blending coconut meat into a pulp until it resembles the consistency of butter. It is a good source of healthy fats and contains fibre, potassium, magnesium, and iron.

Rich in Lauric Acid

Coconut butter is rich in lauric acid, which has been shown to boost immunity and destroy harmful bacteria, viruses, and fungi. It also helps to rebalance your stomach's microbiome by redirecting good bacteria to where they are needed most in your gut.

Weight Loss

Coconut butter contains medium-chain fatty acids (MCTs) which the human body uses immediately as energy, rather than storing them as fat reserves. MCTs also boost your metabolism and can help you feel full for longer, contributing to a calorie deficit that will aid weight loss over time.

Appetite Suppressant

MCTs have also been shown to act as an appetite suppressant, making you feel more satisfied after eating and therefore eating less.

Fights Bacteria

Lauric acid is also antibacterial, antiviral, and antifungal. Monolaurin, a chemical derived from lauric acid, has been proven effective against stomach viruses such as E. coli, staph, and urinary tract infections.

Brain Function

Ketones, a byproduct of ingested MCTs, have been shown to reduce Alzheimer's symptoms and increase brain function. When the brain is low on its primary energy source, glucose, it will seek out ketones as an alternative.

Cholesterol-Lowering

Coconut butter contains lauric acid, MCTs, and HDL (good cholesterol). It has been shown to lower LDL (bad cholesterol) and therefore may reduce the risk of heart problems such as coronary artery disease, arrhythmia, heart valve disease, and heart failure.

Performance-Boosting

Since the body uses MCTs immediately as energy, coconut butter can improve stamina and overall athletic performance.

How to make keto cups with coconut butter

Keto cups with coconut butter are a delicious, gluten-free, dairy-free, and low-carb treat. They are also super easy to make, requiring only a few simple ingredients and a few minutes of prep time. Here is a step-by-step guide on how to make these tasty keto treats.

Ingredients:

• Sugar-free chocolate chips (dark, milk, or white chocolate)
• Coconut butter
• Coconut oil
• Optional: a pinch of salt

Utensils:

• Mini muffin tin or silicone moulds
• Mini muffin liners
• Microwave-safe bowl or stovetop
• Glass bowl
• Teaspoon
• Baking tray
• Small pot
• Spoon

Instructions:

• Line an 18-count mini muffin tin with mini muffin liners. You can also use silicone muffin cups or cupcake moulds for easier removal.
• In a microwave-safe bowl or on the stovetop, melt your coconut oil with chocolate chips. You can also use a glass bowl over a pan of water (bain-marie style) for this step. If using dark chocolate, add 1 teaspoon of coconut oil.
• Moving quickly, coat the bottom and sides of the muffin liners with the melted chocolate, leaving some chocolate for the topping. Place the muffin tin in the freezer to firm up.
• Meanwhile, melt the coconut butter in a small pot on the stovetop or in the microwave. If using a hard block, wrap it in plastic and place it in boiled water for 5 minutes to soften, then melt as above. For toasted coconut butter, cook until it starts to turn golden. Allow the melted butter to cool down so it's not hot.
• Once the chocolate layer is firm, drizzle the coconut butter into the cups. Place in the fridge for 15 minutes to fully set.
• Top with the remaining melted chocolate and freeze until firm.
• Enjoy your keto coconut butter cups!

Storage:

These keto cups can be stored at room temperature in a sealable container for up to 2 months. For longer storage, keep them in the refrigerator or freezer. They will last for up to 6 months in the freezer.

Coconut butter's nutritional value

Coconut butter is made from pureed coconut meat, including the oil. It has a strong coconut flavour and is solid at room temperature, softening when heated. Coconut butter is a good source of dietary fibre, with around 2 grams per tablespoon. It also contains saturated fat, with around 10 grams per tablespoon.

A 33-gram serving of coconut butter contains:

• 7 grams of carbohydrates
• 0.9 milligrams of iron (5% DV)
• 0.6 milligrams of vitamin C (1% DV)
• 10 milligrams of calcium (1% DV)

Coconut butter is very low in cholesterol and sodium but very high in saturated fat. It has antibacterial characteristics and contains lauric acid, which has been found to treat viral infections such as the flu, common cold, and cold sores. It may also help prevent diseases such as diabetes, osteoporosis, gallbladder disease, Crohn's disease, and even cancer.

Coconut butter can be used as a substitute for oil and butter in baking, and it can withstand moderate to high temperatures. It can also be used as a hair mask or body scrub.

How to make coconut butter

Making coconut butter is easy and only requires one ingredient: shredded coconut. You can use either a food processor or a high-powered blender, but a food processor is recommended as blenders tend to kick up the flakes and prevent them from blending.

Method

Add 3-4 cups of shredded coconut to your food processor or blender. Blend until the coconut forms a paste, scraping down the sides as needed. This should take around 8-15 minutes, depending on your equipment.

Once the coconut is smooth and liquid, you can add a pinch of salt, vanilla extract, or sweetener, but this is optional.

Store your coconut butter at room temperature for up to two weeks. It will likely harden, so to use, either heat it in the microwave or place the jar in a shallow pot of hot water.

Tips

• Use desiccated or shredded unsweetened coconut for best results.
• If using a blender, you may need to add more coconut to ensure there is enough content to blend.
• If your coconut butter doesn't turn out creamy, your equipment may not be suitable for this recipe.

Frequently asked questions