Nine Healthy Coconut Tips

The coconut and its coconut oil are extremely healthy. Whether dementia, diabetes, obesity, fungal infections, or even cancer, coconut products help you to effectively stand up to all these problems. Learn from us today how to make coconut milk yourself, what is behind the coconut lubricator, how a gluten-free berry cake is conjured up, why coconut macaroons are baked with coconut blossom sugar, how you can make a healthy deodorant from coconut oil, and many other ideas around the coconut.

Coconut tips for everyday

Do you also love the coconut aroma? Does everything with “Kokos” in its name elicit a dreamy “Mmh”? Then we have put together delicious and practical recipes for you: For even more coconut and even more health in your everyday life.

Because the coconut is healthy in all its variations. It stimulates the metabolism, helps you lose weight, works against bacteria and fungi, fights cancer cells, and leaves the cholesterol level alone – and you’ve probably long heard of the success story of Steve Newport, who was able to improve his dementia with coconut oil.

Luckily, the coconut comes in so many varieties that you can enjoy it all day long without ever getting monotonous.

First of all, there is the coconut. Thick, brown, and shaggy in appearance. It’s only fresh when it’s full of coconut water and ripples loudly and clearly when you shake it. If the sound suggests only a little liquid, the coconut is old and has been in the supermarket for a long time.

How do you open a coconut?

How is a fresh coconut opened? First, the coconut water is “tapped”. To do this, you drill a hole in the soft of the three “eyes”, e.g. B. with a screwdriver, insert a straw and drink the coconut water.

If you want to pour the coconut water into a glass, then another hole is drilled in one of the two remaining eyes. In this way, the coconut water flows out of the coconut faster.

The empty coconut is now often used by gifted do-it-yourselfers to finally swing the Flex or even the Hilti powerfully again. You can also simply open the coconut with a very ordinary hammer.

The best way to do this is to lay the coconut on the ground (on a sheet of newspaper) and tap the hammer along an imaginary line around the coconut. A tear usually occurs after the second or third hit, and it gets bigger with each additional hit. You can also hit the nut on the edge of a large stone in the garden or on the curb in front of the front door.

How do you store an opened coconut?

Coconut meat is very filling and often you don’t manage to use the whole nut. Place the remains of an opened coconut in a bowl, fill in enough water to cover the coconut parts, and put the bowl in the fridge. However, the coconut should be consumed within two to three days, with the water being changed at least once a day.

However, as soon as you have tried our coconut tip 1, you will no longer have to complain about coconut residues so quickly.

Coconut tip 1 – homemade coconut milk

An incomparable and highly digestible coconut milk can be served from coconut meat. All you need is a coconut (or two) and a powerful blender, such as the Vitamix or Bianco Puro, and you’re good to go.


  • coconut meat (crushed into pieces)
  • Coconut water from 1 coconut
  • Possibly additional water if the coconut water is not enough for the desired consistency of the
  • coconut milk
  • ¼ to ½ teaspoon vanilla powder (no vanilla sugar!)
  • 5 drops liquid stevia, xylitol, or coconut blossom sugar (amount as desired)


Put the coconut meat and coconut water in the blender and process both at the highest speed into a uniform mass of the desired consistency. You may need to add some more spring water or filtered water. You can then pour the coconut milk through a sieve. Now mix the result with vanilla and stevia or coconut blossom sugar or xylitol.

If you don’t have any coconut at home, but do have coconut flakes, you can also use them to prepare coconut milk. To do this, soak 2 cups of coconut flakes in 4 cups of filtered water for an hour or two, then follow the recipe above, so simply blend both (coconut flakes and soaking water) in a blender, sift, then add vanilla and sweeteners in the resulting milk.

Prefer to buy your coconut milk? Then look out for high-quality coconut milk from organic farming and a brand that claims a high coconut content (e.g. 60%) and does not contain any preservatives or thickening agents.

At least now you know the difference between coconut water and coconut milk. Coconut milk is not the liquid from the coconut, but the high-fat result of coconut pulp that has been pureed with water and then squeezed out.

The almost fat-free and almost clear liquid inside the coconut is called coconut water.

Coconut tip 2 – coconut water instead of an iso drink

Coconut water is one of the most delicious and natural elixirs of life one could ask for. Coconut water tastes soft and sweet and is a wonderful thirst quencher. Once you taste it, you can’t get enough of it and want to savor this exotic nectar again and again.

Health-conscious competitive athletes have long since discovered coconut water. The US tennis pro John Isner – 13th in the tennis world rankings – is said to love coconut water instead of iso drinks. Was it because of the coconut water that he set a historic record in 2010 and won an eleven-hour Wimbledon match?

In any case, coconut water is of such a balanced composition that in an emergency in medically less well-equipped countries it has already been administered directly into the bloodstream by infusion instead of physiological saline solution in order to save human lives.

However, coconut water contains significantly higher levels of minerals — especially potassium and calcium — than saline, making it a better iso drink than a blood serum substitute. And if you then look at what is contained in the typical so-called Isodrink, then the coconut water wins the match in any case – it is free of sweeteners, industrial sugar, synthetic vitamins, and artificial flavors.

Coconut water from the young coconut

But how do you get really good coconut water? The ripe brown coconuts that we sell in Central Europe often contain very little coconut water, which also often leaves a lot to be desired in terms of taste.

In the tropics, on the other hand, only the coconut water from the young green coconuts is drunk. Street vendors offer either the coconuts with a straw, cut off with a machete, or just the coconut water in plastic cups.

The young coconuts provide little pulp compared to the mature variant, but a multiple of delicious coconut water.

Special mail-order companies for exotic fruits are an excellent address for fresh young coconuts. In this way, you not only enjoy the coconut water straight from the nut, but you can also spoon the tender young flesh out of the coconut shell.

The coconut water from young coconuts has also found its way into our temperate latitudes for a short time and is available for sale in small tetra packs. But beware! The qualities and thus the taste differ enormously.

For reasons of shelf life, ascorbic acid or other preservatives are added to the coconut water, which distorts the aroma into something sour. Really high-quality and authentic coconut water, on the other hand, tastes sweet with a light coconut aroma.

In the supermarket, drinks are also offered under the name “coconut water” that have little to do with real coconut water. They consist of water, coconut water concentrate, and coconut flavor and are therefore hardly recommended.

Really high-quality and authentic coconut water, on the other hand, is more likely to be found in natural food stores. It should taste sweet with a slight coconut flavor.

Coconut tip 3 – Coconut butter in the lubricator

Coconut butter is another highlight in the coconut world. The mush is made from fresh coconut pulp. For this purpose, the pulp is gently ground and filled into glasses. Just like coconut oil, coconut butter tends to be liquid at temperatures above 24 degrees and solid at lower temperatures.

Coconut butter provides all the health benefits of coconut oil and is a fine “substitute” for butter, especially with sweet spreads such as B. under homemade fresh food jam. The latter is prepared extremely quickly:

Healthy fresh food jam

Take e.g. B. plums or berries, wash them and remove the stone if necessary. Then toss them in a high-powered blender (e.g. Bianco Puro or Vitamix or the Personal Blender) along with some pitted dates and some freshly squeezed lemon juice and blend for a few seconds. The fresh food jam is ready and will keep in the fridge for about a week.

In addition, a spoonful of coconut butter refines every smoothie, every muesli, or, of course, the wonderful “lubricators” that Christian Opitz presents in his book “Liberated Nutrition”.

Coconut lubricator – Optimal fat supply for your cells

For the basic recipe of the vegan variant of a lubricator, proceed as follows:


  • 2 tbsp peeled hemp seeds
  • 3 tbsp coconut butter
  • Fruits of your choice (e.g. apricots with bananas or apples with bananas or berries with bananas)
  • If necessary, 1 tablespoon of lupine protein
  • ½ tsp cinnamon
  • juice of half a lemon


Place all the ingredients in the blender, add water to the desired consistency and blend into a creamy shake, now packed not only with the medium chain fatty acids of coconut oil but also with the unique and balanced omega-3 omega-3 6 fatty acid pattern of hemp oil. The lemon gives liveliness and stimulates the liver and the cinnamon stabilizes your blood sugar level.

In the non-vegan Lubricator variant, raw organic eggs are used instead of hemp seed. The combination of raw eggs, coconut oil, and fruit is an extremely nourishing and easily digestible nutritional supplement, especially for people who are underweight – whether after an unbalanced diet, after detoxification, or after a serious illness.

Yes, these people often develop a real craving for delicious mixed meals after the first lubricator test, because the organism has recognized the opportunity to finally be able to cover its need for healthy fats and nutrients with the help of the lubricators.

Coconut is therefore a wonderful food for lively vital food meals. Similar to spice, it can also be added to cooked dishes and therefore goes particularly well with Asian cuisine. However, it is not suitable for frying, as it not only consists of coconut oil but also coconut pulp, which would burn at high temperatures.

But pure coconut oil is the world’s best frying oil of all time…

Coconut tip 4 – Coconut oil for the perfect popcorn

Coconut oil consists almost exclusively of saturated fatty acids and can be heated to high temperatures without any problems. At the same time, it is free of cholesterol, free of trans fatty acids, and rich in medium-chain, antibacterial fatty acids that the body is reluctant to store as fat.

Additionally, if you choose organic virgin coconut oil in a jar, cold pressed from freshly harvested organic coconuts that are unrefined, unbleached, and of course not deodorized, then coconut oil is the best frying oil for your health.

With coconut oil, however, you can also prepare a really perfect, not only delicious but also the healthiest possible popcorn. So forget the dubious microwave popcorn in particular, with its sweeteners, emulsifiers, inferior fats, and unhealthy flavors. Instead, take action yourself:

Sweet popcorn with coconut oil and coconut blossom sugar

For homemade popcorn, you need a large pot. Because only a few grains of corn make a huge amount of popcorn.


  • 3 tbsp organic coconut oil
  • ½ cup popcorn corn
  • 2 tbsp coconut blossom sugar


Heat the coconut oil in a saucepan over high heat. Mix the sugar with the popped corn, pour the mix into the saucepan, give a quick stir and immediately place the lid on. When the corn pops, shake the pot from time to time so that nothing burns and all the kernels actually turn into popcorn.

Once the pot stops making noises, remove it from the heat and immediately dump the popcorn into a bowl to air out. This way it stays nice and crispy and doesn’t get soft.

Coconut tip 5 – coconut oil as a body lotion

You can’t just eat coconut oil. Due to its antibacterial and antifungal effect, coconut oil is an excellent body care oil, a remedy for fungal infections (e.g. vaginal fungus), and last but not least a natural lubricant for sensual hours together.

For body care, too, choose the highest quality organic coconut oil you can find. Coconut oil can be used as a nourishing body lotion with a light sun protection factor for all skin types. It penetrates the skin almost as quickly as water, but remains there longer and therefore naturally has a longer anti-wrinkle effect.

In addition, coconut oil is a stable oil that – in contrast to many oils and fats based on unsaturated fatty acids – does not form any free radicals when exposed to oxygen and light and therefore does not accelerate skin aging, but rather protects the skin from free radicals.

Coconut oil can also support sensitive and diseased skin in healing psoriasis, neurodermatitis, and another eczema. Coconut oil should not only be applied regularly but also taken internally.

If you have a tendency to have vaginal fungal infections, coconut oil should also be applied to the intimate areas twice a day. Here it is not only effective against fungal infestation, but also against vaginal dryness.

Coconut tip 6 – Coconut oil as a deodorant

As is well known, conventional deodorants are not recommended. They usually contain aluminum compounds for anti-perspiration, as well as numerous other chemicals that are commonplace in cosmetics today.

Coconut oil deodorant recipe

A natural and not least inexpensive deodorant can be easily made from coconut oil, which of course contains neither aluminum nor other chemicals, which cares for the armpit skin and eliminates odor-causing bacteria.

Two other ingredients are baking soda, which absorbs odors, and cornstarch, which can absorb moisture. So in the end we have an ideal mix for a reliable and effective deodorant.

You can also add one or more drops of essential oil for the desired scent.


  • ¼ cup liquid organic coconut oil (melted in a water bath) – equivalent to about 4 tablespoons
  • solid coconut oil
  • ¼ cup baking soda (sodium bicarbonate) – available in drugstores and supermarkets as
  • Kaiser baking soda
  • ¼ cup cornstarch
  • A few drops of essential oil of your choice (e.g. lavender, tea tree, lemon, etc.)
  • Glass jar with lid


Mix together the baking soda and cornstarch in a bowl. Add the melted coconut oil and essential oils and mix well. Before the mixture hardens, pour it into a glass jar. Take a small amount out daily with a spatula, let it melt in your hands, and “cream” your armpits with it.

Coconut tip 7 – Coconut flour for bread and cakes

Celiac disease patients, people with gluten intolerance, or people who would like to live low-carb and/or gluten-free enthusiastically use coconut flour for the preparation of all kinds of pastries – from bread and rolls to cakes and biscuits: everything is possible with coconut flour.

However, if you use “normal” recipes, then coconut flour can only replace 10 to 30% of the specified amount of flour. Otherwise, the recipe will no longer hold together, since coconut flour contains no gluten and therefore no adhesive properties. Since coconut flour absorbs a lot of moisture, more water or – depending on the recipe – more eggs must be added according to the recipe.

However, coconut flour is not only gluten-free but also not nearly as rich in carbohydrates as conventional grain flour. While wheat flour consists of around 70% carbohydrates, coconut flour contains only 16%. Instead, coconut flour provides around 40% dietary fiber (wheat flour around 4% (white flour) to 12% (wholemeal flour), which very gently regulates digestion, and almost twice as much protein as wheat flour.

However, since coconut flour is obtained from high-fat coconut, it is significantly higher in fat than wheat flour. However, if fat is consumed in such high quality as in the form of coconut fat, then it is significantly healthier than the carbohydrate fattening with white flour and sugar that is common today.

Coconut flour can also be simply mixed into muesli, yogurt, or shakes and thus provides a lot of dietary fiber, high-quality fatty acids, and an extra portion of protein with a delicate coconut aroma.

Coconut tip 8 – Healthy sugar: Coconut blossom sugar

The coconut palm provides healthy oil, healthy flour, and healthy mush. What else is missing from our happiness? Exactly, the sugar! And indeed, the coconut palm also has a healthy sugar in stock, the coconut blossom sugar.

Coconut blossom sugar is still extracted from the blossom nectar of the coconut palm blossoms in a very traditional way. The glycemic index of coconut blossom sugar is very low, although it is also low in fruit sugar (fructose). This means that coconut blossom sugar keeps the blood sugar level in balance and at the same time spares you the disadvantages of fructose.

Coconut blossom sugar can be used wherever conventional household sugar has been involved (of course also in moderate amounts). Coconut blossom sugar tastes like caramel with a hint of coconut but is much softer than whole cane sugar.

Coconut macaroons – vegan and gluten-free

To get to know the coconut blossom sugar, we have selected a very simple and quick coconut recipe for you. They are – how could it be otherwise – the coconut macaroons, in a vegan and naturally gluten-free version.


  • 100 g millet flakes
  • 50 g coconut flakes
  • 40 grams of sultanas
  • 3 tbsp coconut blossom sugar
  • 2.5 tbsp organic coconut oil
  • 1 tbsp chia seeds
  • 1 pinch of rock or Himalayan salt
  • 6 tbsp water


Preheat the oven to 200 degrees. Mix the chia seeds with 2 tablespoons of water and let them soak for at least 5 minutes.

Liquify the coconut oil (preferably in a water bath). Put the soaked chia seeds in a bowl with the melted oil and mix them together.

Now add sugar and salt, and keep stirring. Now mix in the coconut flakes, then the millet flakes and then the sultanas, and 4 tablespoons of water.

Then knead the dough with your hands. It will have a crumbly consistency.

Line a baking tray with parchment paper and place about 16 mounds of dough on it. Shape the mounds into macaroons or small biscuits.

Bake the macaroons for 15 minutes. Then carefully lift the macaroons off the baking sheet. Attention, they are very fragile.

If you have a dehydrator, you can also prepare the coconut macaroons there at temperatures below 45 degrees (for several hours) and then get the delicious coconut biscuits in raw food quality.

Coconut tip 9 – coconut and onion lard on bread

After all the sweets, it’s time for something savory. How about a hearty onion lard? However, onion lard usually contains pork fat or – in the plant-based version – margarine. Neither is exactly a health hit. Onion lard made from organic coconut oil, on the other hand, meets all the requirements for the perfect onion lard: It’s vegan, healthy, and delicious.

Since high-quality coconut and onion lard is also mixed with cold-pressed linseed oil, it provides you with the essential omega-3 fatty acids from just a single slice of lard bread and is also cholesterol-free and free of trans-fatty acids.

If you are now well equipped with the coconut in all its variants, if your kitchen table is almost bending under coconut oil, coconut flour, coconut milk, coconut butter, and coconut blossom sugar, then nothing stands in the way of your healthy coconut enjoyment. Bon, Appetit, and have fun trying it out!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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