Dairy-free whipped cream delight
By Mercedes Kay Gold, CNP, CPT
Elevate your pumpkin pie indulgence this season with coconut whipped cream. This light and fluffy dairy-free alternative tastes and feels like real whipped cream, without triggering inflammation in those who are sensitive to dairy.
Making coconut whipped cream is simple. Place a can of full fat coconut milk into the fridge overnight. When ready to serve, drain the liquid from the coconut milk into a jar for later use in a smoothie, a light sauce, soups or use when cooking rice.
Scoop out the solid part of the coconut milk into a bowl. With a hand mixer, whip the coconut milk until fluffy. If desired, but unnecessary, add about a teaspoon of organic icing sugar to the whipped cream. Serve immediately, or place in a sealed container into the fridge until ready to use. It will harden, so let it sit at room temperature for a few minutes before using.
Choosing a healthy canned coconut milk
Eating real food is real self-love. But what counts as real food today? Definitions vary depending on whom you ask, and searching online often adds more confusion than clarity. Some experts say real food contains five or fewer whole ingredients, while others believe it can include more ingredients if they do not compromise quality. So, ask yourself: can processed food still be real?
As a holistic nutritionist, I believe food should be eaten the way mother nature intended. Real food is whole, unprocessed and contains no artificial ingredients. What should you avoid? Everything from preservatives to artificial sweeteners, synthetic dyes, and scary seed oils. That being said, even organic food may contain traces of pesticides and chemicals carried in the wind and rain, even bees pollinating field to field.
Let’s take a look at coconut milk.
Coconut milk can be purchased in a tetra or can, and even a powder to dilute. Use full fat canned coconut milk for whipped cream. Price doesn’t always translate to added health benefits. Canned coconut milk should be pureed mature coconut flesh. Don’t let the label loopholes fool you. All-natural, healthy and premium are often used in marketing to confuse consumers.
However, canned coconut milk that is priced between $1 and $2 typically has water, guar gum, polysorbate 60 and sodium metabisulphite as ingredients. That’s why it’s cheaper. It’s worth spending the extra $1 or $2 to get closer to the real deal, that doesn’t have polysorbate 60 and sodium metabisulphite. Your tastebuds and gut will appreciate it.
Firstly, are you looking for full-fat or a lighter version? Fat doesn’t make you fat, but for those watching their caloric intake, the number can be significant. One cup of coconut milk can contain as much as 550 calories depending on the brand and thickness. Full fat is super satiating and heaps of healthy medium-chain triglycerides (MCTs). MCTs have been linked to weight loss, energy and may even help with epilepsy, Alzheimer’s and autism.
The lighter versions contain water. I recommend buying full fat. Both full fat and lighter options may contain thickening agents and preservatives. Yes, the source may be natural, but still best to avoid if possible. Buyer beware. Common thickening agents include: guar gum, xanthan gum, carrageenan and polysorbate 60. Whether it’s a fermented sugar, seaweed extract, fiber from guar beans, or a synthetic emulsifier, the sources are unknown and often a source of digestive distress.
Now that you are coconut milk shopping savvy, incorporating the smooth velvety taste of the tropics into meal prep is plant-based perfection. Start the morning with a smoothie. Swap water, milk, soy, nut milk or juice for coconut love. How about overnight chia coconut pudding?
Coconut milk is popular in many Asian cuisines. Hello Thai and Indian food fare. Travel the globe for lunch and dinner. Think coconut curry chicken, Thai coconut noodles and jasmine coconut rice or a bowl of comforting Thai coconut soup.
Dream desserts are delightful. Simply swap milk or water in muffins, loaves, cookies, homemade gelato, and ice cream. Ohhh, how could I forget coconut cream pie!
Eating the same foods day-in-and-day-out is boring and you may be missing valuable nutrients. Change your diet to whole foods and reap the body-boosting benefits!
Happy holistic eating!
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandchildren, Theodore and Aila. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: © Mg7 via Canva.com
