PALEO LEAP CHEAT SHEETCOCONUT WHAT?Everyone goes crazy over it – but why? Probably because coconuts are nutritious and mind-bogglingly versatile: here’s a guide to everything you can do with all the different parts.

Copyright © 2016 by Paleo Leap, LLC.All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction.

No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriatehealth professionals on any matter relating to their health and well-being.

Here’s a guide to all the Paleo-favorite coconut products. A lot of them are easy to find in stores, but if not, you can always make your own!

Coconut water is the liquid naturally found inside young coconuts.

Coconut water is one of the few coconut products with more carbs than fat, but it’s still not very carb-heavy and fits fine into anything but an extremely low-carb diet.

As a natural source of electrolytes, it’s good for rehydrating after some hard, sweaty exercise.

Try it in this tasty sports drink.

WHAT’S IN A COCONUT?METABOLIC BENEFITS DIGESTIVE BENEFITS

Coconut is rich in healthy fats.The fats in coconut oil (medium-chain triglycerides) are particularly great for ketosis and ketogenic diets.

The fat in coconut can speed up bowel movements and help with constipation. Some people also find coconut irritating to their digestive system though.

HEALTHY COOKING FAT VERSATILITYThe fat in coconut products is very stable even at high heat, andrefined oil has no coconut taste.

It can’t quite do everything, but itdoes come pretty close! Check outall the things you can do with a coconut below.

NAVIGATING THE WORLD OF COCONUT

Look for this icon for DIY instructions.

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COCONUT WATER

MACRONUTRIENTSPROTEIN

CARBS

FAT

1.7g

8.9g

0.5g*Per 1 cup

*Per 1 cup

*Per 1 cup

The meat of the coconut is the solid white part; you can get it by buying the whole coconut.

You can eat coconut meat raw, straight out of the shell. Alternately, roast it, grill it, or add it to curries.

RAW COCONUT

MACRONUTRIENTSPROTEIN

CARBS

FAT

3.3g

15.1g

33.2g*Per ¼ coconut

*Per ¼ coconut

*Per ¼ coconut

(9g fiber)

(2.6g fiber)

Coconut flakes are what you get when you dehydrate the flesh of the coconut and grate it.

Caution: if you’re buying coconut flakes, make sure to buy the unsweetened ones; most brands have added sugar.

Use coconut flakes as “breading,” or to add an oatmeal-cookie texture to your Paleo baking.

COCONUT FLAKES

MACRONUTRIENTSPROTEIN

CARBS

FAT

2.0g

6.7g

18.3g*Per 1 ounce

*Per 1 ounce

(5g fiber)

*Per 1 ounce

Coconut butter is the flesh of the coconut, grated and processed but not mixed with water, so that it forms a paste with the consistency of creamy peanut butter.

If you put coconut flakes in a food processor, you can make your own coconut butter.

Coconut butter is delicious straight off the spoon as a treat or with fruit slices the same way you’d use peanut butter. Flavor it with cinnamon, fruit, or anything else that strikes your fancy.

If you’re having trouble getting enough healthy fats, this is aperfect solution.

COCONUT BUTTER

MACRONUTRIENTSPROTEIN

CARBS

FAT

2g

6.7g

18.3g*Per 1 ounce

*Per 1 ounce

(5g fiber)

*Per 1 ounce

Coconut milk is the flesh of the coconut, grated continuously and mixed with water until it dissolves into a milk-like liquid. Coconut milk is not the liquid inside a coconut; that’s coconut water.

Make your own coconut milk by blending unsweetened coconut flakes with water to your favorite consistency.

Tip: Make sure to buy regular coconut milk, not “lite” coconut milk. The “lite” milk is just regular milk with more water added to dilute it, so you’re paying the same amount of money less. If you want it thinner, you can just add water at home for free.

Coconut milk is delicious in everything from Thai curries to your morning coffee. In fact, if you search in your cheat sheets, there’s another cheat sheet devoted just to cooking with it!

COCONUT MILK

MACRONUTRIENTSPROTEIN

CARBS

FAT

1.1g

1.6g

12.1g*Per ¼ cup

*Per ¼ cup

*Per ¼ cup

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Coconut cream is basically the same thing as coconut milk, but with less water, so you get a thicker product.

Make your own coconut cream by blending unsweetened coconut flakes with water to your favorite consistency.

Tip: if your coconut milk separates into a thicker layer at the top, and a thinner layer at the bottom, the thicker layer is the cream.

Use coconut cream to make Paleo whipped cream: just refrigerate it and beat it until it whips.

COCONUT CREAM

MACRONUTRIENTSPROTEIN

CARBS

FAT

2.2g

4g

20.8g*Per 0.25 cupT

*Per 0.25 cup

*Per 0.25 cup

Coconut oil is extracted from the flesh of the coconut, but doesn’t include the flesh itself; it’s just the pure fat.

Coconut oil is one of the few coconut products that you can’tmake yourself; you basically have to buy it.

There are two major types of coconut oil: • Refined: has no coconut taste, but also has no antioxidants. • Virgin: has a medium-strong coconut taste, but also contains antioxidants.

Coconut oil is a great all-purpose Paleo cooking fat for just about any recipe.

COCONUT OIL

MACRONUTRIENTSPROTEIN

CARBS

FAT

0g

0g

13.6g*Per 1 tbsp

*Per 1 tbsp

*Per 1 tbsp

Coconut flour is what you get if you dehydrate the flesh to remove the moisture before grinding it up.

You can DIY coconut flour by grinding up coconut flakes; just make sure they’re dehydrated first.

Coconut flour is a favorite low-carb flour; you can get all the details about using it and how it compares to almond flour here.

COCONUT FLOUR

MACRONUTRIENTSPROTEIN

CARBS

FAT

4g

16g

4g*Per ¼ cup

*Per ¼ cup

*Per ¼ cup

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(1g fiber)