Today ,the featured recipe is based on coconut in addition to rice the duo goes very well in combination and very delicious in that aromatic coconut oil flavour, coconut is not only nutritious but the oil is one the heart friendly oils available since time immemorial, The Coconut tree is a member of the family Arecaceae and the only species of the genus Cocos. The term coconut according to Wikipedia can refer to the entire coconut palm,seed,or fruit, the coconut fruit botanically,is a drupe,not a nut.

Nutritional facts

amount per 100 g

Calories (kcal) 354

Total fat.      33 g

Saturated fat.  30 g

Polyunsaturated fat.  0.4 g

Monounsaturated fat.    1.4 g

Cholesterol.    0 mg

Sodium.     20 mg

Potassium.    356 mg

Total Carbohydrates.   15 g

Dietary fiber.      9 g

Sugar.     6 g

Protein.    3.3 g

Vitamin A.   0%

Vitamin C.   5 %

Calcium.      1%

Iron .             13%

Vitamin D.     0%

Vitamin B-6.   5%

Vitamin B-12.  0%

Magnesium.    8%

The various parts of Coconut have different culinary uses,the seeds provides oil for frying,cooking ,making margarine and even for cosmetic. The white fleshy part which is the meat can be used fresh or dried and then mix with cooking or baking,even in ice cream making , coconut flakes are used.also in other connections and dessert.coconut flour is also used for baking.

Coconuts are made into different culinary delights.

Coconut water.

this is the liquid suspension contained in an whole coconut fruit during and after its period of growth into a complete fruit.

coconut water is consumed as a sport drink because it has the ability to rehydrate the body and supply ready energy to to the body.

Mature coconut fruit have less liquid than the young fruits this is because as the inner part of the coconut matures it deposited into the coconut rind some of the water substance during the young growth process.

the coconut water can also be fermented to make coconut vinegar for culinary uses.

Coconut Milk

this is different from coconut water and is obtained through expression or by grating and pressing the coconut meat  .

it can also be obtained by sieving grated coconut in hot water.this not only extract the milk it also make loose some of the aromatic compounds and oils in the coconut. When the milk is gotten and left to cool then set, the coconut cream will rise to the top separating itself from the mixture.

coconut oil can be extracted from the cream by the controlled process of heat extraction.

the remaining mixture can still be centrifuged,separated and spray dried to obtain dried powdered particles. and this powdered particle is the coconut flour, and it’s very rich in protein.

Coconut Oil.

Coconut is highly nutritious and rich in dietary fiber,vitamins,and minerals.its a good functional food which provides most of our nutritional needs,and also lots of health benefits. Coconut oil is especially important because of its inherent health benefits and healing properties much more than any oils gotten from other’s popularly used in many Asian and Pacific countries.

The oil of coconut actually carries the major nutritional and health benefits in respect to diet and medicine.

Earlier it was believed that because the coconut oil is an health risks because it carries in it link long chain polyunsaturated fatty acid therefore not good for the health,but recent studies have now shown that the oil is quite different from all other fats and possesses many health giving properties. Presently the coconut is gaining recognition all over the world as a nutritional powerhouse due to recent and more studies based on the properties and chemical composition in relation to nutrition and health benefits the coconut oil contains .

Coconut oil is quite different from other fat sources because it molecules contains medium chain fatty acid,and this here is an important point because the size and length of fatty acids in our diets masters,irrespective of the fact that whether they are saturated or unsaturated.

Majority of edible oils and fats in our diets consist of long chain fatty acids and these are what we consume all the time irrespective of the fact of whether they are saturated or not.

the size of the fatty acids we are talking about is very important because our body mechanism metabolises each fatty acids differently,be it medium or long chain.

so our body fat metabolism is dependent on the size of the fatty acid triglycerides chains. MCFA (medium chain fatty acids) found in coconut have no negative effects on cholesterol and it helps to prevent and protect against heart diseases ,these are the reasons coconut oil is special and not only that the oil also contains lauric acid that have several antimicrobial activities,helps fight infections and heals too.

According to many coconut research modern recent studies suggest with published studies in medical journals that coconut in one form or another,may provides a vast varieties of health benefits.

List of coconut oil health benefits

  • very helpful in sunscreening , moisturizing and keeping the skin healthy and glowing naturally.

  • Kills viruses that cause influenza, herpes, measles, hepatitis C. SARS, AIDS, and other illness.

  • Kills bacteria that causes ulcers,throat infections ,urinary tract infections, gum disease and cavities, pneumonia,and gonorrhea etc.

  • Kills fungi and yeast that causes candidiasis,ringworm,athlete’s foot,thrush,diaper rash,and other infections.

  • Expels or kills tapeworms,lice,giardia,and other parasites.

  • Provides a nutritional source of quick energy.

  • Boost energy and endurance,enhancing physical and athletic performance.

  • Improves digestion and absorption of other nutrients including vitamins,minerals,and amino acids

  • Improves insulin secretion and utilization of blood glucose.

  • Relieves stress on the pancreas and enzymes system of the body

  • Reduces problem associated with malabsorption syndrome and cystic fibrosis.

  • Improves calcium and magnesium absorption and support the development of strong bones and teeth.

  • Helps relieve symptoms and reduce health risks associated with diabetes.

  • Helps protect against osteoporosis.

  • Helps relieve symptoms associated with gallbladder disease.

  • Relieves symptoms associated with Crohn’s diseases,ulcerative colitis and stomach ulcers.

  • Improves digestion and bowel functions.

  • Relieves pain and irritation caused by hemorrhoids.

All these and much more does consuming coconut can benefit our nutritional and medical well being, plus financially coconut is one of those foods that many people can have access to and it is available at anytime of the year mostly.


Preparation Time:30 minutes

Cooking Time: 25 minutes 

Cooking Temperature: Medium 

 Ingredients  For Coconut Rice 

  • Fresh tomatoes.                      2 medium sizes
  •  basmati rice.                          250 g
  • Fresh paprika.                        1 large 
  • Onions.                                     1 bulb
  • Scotch bonnet pepper            1 pc 
  • Aromatic spices.                     1 tsp
  • Coconut cream/ milk               1 cup
  • Aadun seasoning powder.      1 tbs   
  • Sunflower oil                           2 tbs
  • Stock broth                              1
  • Ginger.                                           1inch
  • Garlic.                                             1 clove
  • Roasted fish                               1 medium size

 Recipe Preparations And Cooking Instructions

  • Slice the tomatoes, paprika, onions, ginger and garlic in a bowl, set aside
  • wash the rice in fine mesh strainer and rinse under cold running water until water runs clear about 2 minutes
    ,this step is important to remove some starch from the rice so it does not stick ,if this step is omitted the rice will not be dry and fluffy, drain excess water .
  • In a non stick pot to avoid burning and sogginess placed on the cooker on medium heat pour the sunflower oil let sizzles blend the onions, ginger,and garlic fry till tender and lightly brown .
  • Pour the rice in and stir fry until dry and lightly brown 
  • Pour in the coconut mix stir and add the stock broth, if using canned coconut milk fine but if using fresh coconut
     2 medium sizes is fine extract the coconut flesh scrape the brown part off and blend the remaining with half cup of water,squeeze the water out and add the other half of the water to the fiber residue and squeeze the second time, when this is done pour into the rice

    Add the seasoning I omit salt because of the stock am using,at this point pour the shreddeded fish and vegetables 

     reduce the heat to medium low cover and continue cooking at this temperature under low heat, after 10 minutes check and stir and when its ready,serve with any side dish salad,plantain and protein of choice, 

    Enjoy !!!

Nutrition Value/serving

Calories.                               578.6 kcal 

Total Fat.                             56.2 g

Saturated Fat.                   43.5 g 

Total Carbohydrate        54.6 g 

Sodium.                               436 .5 mg

Sugars.                                6.5 g

Cholesterol.                        76.4 mg 

Dietary Fiber.                     25.7  g 

Protein.                                35.6 g