Coconuts are very popular, not least because they are so versatile. There's coconut milk, coconut yogurt, shredded coconut, coconut flour, and much more. You can therefore add variety to your diet with coconut. But is coconut also suitable for a low-histamine diet?
Coconut and histamine: Does coconut contain histamine?
According to the SIGHI list, coconut is classified as a level 1 allergen. This means you should ideally test your tolerance individually. Based on our experience and feedback from our community, coconut is generally well-tolerated. Did you know that the coconut isn't actually a nut at all and is now used for heating and building materials, animal feed, tableware, and even musical instruments? In the 16th century, Portuguese sailors called the coconut "coco" because its brown, hairy shell with three holes reminded them of a grinning leprechaun. After the fruit was eventually imported to England, the word "nut" was added. Therefore, coconuts are not nuts, but rather... Stone fruits . But Does coconut contain histamine, or is coconut suitable for a low-histamine diet? You can find out about this and more in this blog post.
Is coconut healthy? Foods containing coconut
The stone fruit will coconuts are obtained from the coconut palm , which can grow up to 25 meters tall. Its leaves reach a length of 3 to 7 meters. Coconuts consist of, among other things... Water and fatty acids out of Protein , Dietary fiber and a mix of Nutrients — Magnesium, calcium, potassium, and vitamin C. The distinctive flavor of coconut is expressed in various foods. For example, it is used in desserts, yogurts, sauces, drinks, and baked goods.
coconut oil
The rich oil can be used for frying, baking, and even as a hair or face mask. pressed from the pulp . A ripe coconut consists of approximately... 35% coconut oil . For millennia, it has been a staple food for various peoples. Coconut oil contains saturated and unsaturated fatty acids contain:
- Lauric acid: medium-chain saturated, 44-52%
- Capric acid: medium-chain saturated, 6-10%
- Caprylic acid: medium-chain saturated, 5-9%
- Myristic acid: long-chain saturated, 13-19%
- Palmitic acid: long-chain saturated, 8-11%
- Stearic acid: long-chain saturated, 1-3%
- Oleic acid: monounsaturated, 5-8%
- Palmitoleic acid: monounsaturated, less than 1%
- Linoleic acid: polyunsaturated omega-6 fatty acid, 0-2.5%
- Alpha-linolenic acid: polyunsaturated omega-3 fatty acid, less than 1%
coconut milk
Coconut milk is made from pureed coconut flesh won. It serves as the base for most recipes. It is important to ensure that the coconut milk no Contains preservatives and thickeners. It's best to buy... Organic coconut milk with a fruit content of at least 60%. The lower the percentage, the more water has been added. You can also easily make your own coconut milk using a blender. Simply blend the following ingredients and strain before adding the vanilla and sugar:
- Coconut meat cut into pieces
- Coconut water from a coconut
- Water as needed
- as needed ½ to ¼ tsp vanilla powder (1)
- coconut blossom sugar as needed
coconut water
The coconut contains the Almost transparent coconut water . They are usually still unripe. young coconuts It is used for fruits that still contain little pulp. It is very refreshing and is drunk by many athletes during training because, unlike isotonic drinks, it is Free from refined sugar, synthetic hormones, artificial hormones, and sweeteners . Coconut water in Tetra Paks, on the other hand, is often mixed with flavorings and preservatives. Furthermore, many products on the market have little in common with fresh coconut water, instead consisting of coconut water concentrate, water, and coconut flavoring.
Coconut chips
Particularly as a topping These are suitable for muesli, porridge or bowls. baked chips made from the flesh of ripe coconuts They are popular and are also often enjoyed as a substitute for potato chips. When buying them, make sure that no food additives or vegetable oils have been added, but that they contain pure coconut chips.
desiccated coconut
desiccated coconut is They are produced from dried coconut flesh . They are mainly used in baking and still contain approximately... 65% fat . That's what distinguishes desiccated coconut from coconut flour.
coconut flour
Through the ground pomace from pressed coconut oil Coconut flour is produced, which is perfect for baked goods such as bread or cookies. Coconut flour now consists of only about... 12% coconut oil or coconut fat. One could also say that coconut flour is a by-product of coconut oil production.
Coconut blossom sugar
As an alternative to refined sugar, Coconut blossom sugar (palm sugar) to be used. It will Extracted from the blossoms of the coconut palm . To produce the sugar, the blossoms are cut open. The nectar that flows out is collected and boiled down until a crumbly mass is formed.
coconut yogurt
Coconut yogurt is a plant-based yogurt alternative that Ideal for people with lactose intolerance and vegans Coconut yogurt is suitable. It usually consists of water, coconut pulp, tapioca starch, and vegan lactic acid bacteria cultures. Caution is advised if stabilizers such as locust bean gum or guar gum are included. These are not low in histamine.
Low-histamine recipes with coconut
Do you suffer from a histamine intolerance? Then you can breathe a sigh of relief: Both the delicious Coconut as well as its products , for example coconut milk and coconut flakes, They contain very little histamine . Furthermore, they are Lactose-free and gluten-free . So you don't have to miss out on this delicious stone fruit. To ensure you can enjoy it, here are a few particularly simple recipe tips with just a few ingredients.
Coconut balls
The
fine Coconut balls These treats are suitable for all ages and are a must-have not just at Christmas time. With just a few ingredients, including coconut flakes, dates, and almonds, you can create a delicious pastry.
Coconut Blueberry Balls
The preparation time of the
Coconut Blueberry Balls It only takes 15 minutes. In addition to coconut butter and coconut flakes, ground almonds and wild blueberry fruit powder are also used.
Rice pudding gratin
Our delicious Rice pudding gratin with cherries It's baked with coconut blossom sugar and coconut oil. You can also make the dessert with apples or blueberries instead.
hearty dishes
Our sauces are suitable for all kinds of sauces.
low-histamine Organic Asian Sauce as
Alternative to the popular soy sauce Perfect. For example, stir-fried vegetables, fish, or vegetarian sushi with cucumbers can be wonderfully combined with our “Cocos Aminos”
made from coconut blossom nectar and sea salt It can be seasoned. The sauce also tastes wonderful in combination with coconut milk. It is lactose-free, gluten-free, soy-free, and vegan.
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