Stock. comAlexanderTarassov. Coconut milk is often a staple fat source for those following a Paleo diet. From a nutritional perspective, its an excellent choice. Its high in saturated fatty acids and medium chain triglycerides MCT, which are both easily burned as fuel by the body. MCTs are particularly beneficial in that they dont require bile acids for digestion, and theyre directly shunted to the liver via the portal vein. Coconut milk and fruit can be a great snack for Paleo folks, and coconut milk smoothies make a great Paleo breakfast choice especially in the summer. So what could be wrong with coconut milk Here are three things to consider. Sheet Pan Chicken Tikka Chicken marinade adapted from Made In India. Notes In the recipe in the book, Sodha has you mash the ginger, garlic, chiles and spice in a. Homemade-salmon-mousse.jpg' alt='Coconut Macaroons Recipe Jamie Oliver' title='Coconut Macaroons Recipe Jamie Oliver' />Shire Foods of Norfolk Wholesale supplier of health foods, organic foods and wholefoods to the retailer or farm shop. Bisphenol ABisphenol A BPA is a chemical that has been used in consumer goods since the 5. Its found in reusable drink containers, DVDs, cell phones, eyeglass lenses, automobile parts and sports equipment. While the research on BPA is still mixed some studies indicating harm and others not, given the uncertainty I think it makes sense to avoid it whenever possible. BPA is used in the lining of certain canned foods. BPA especially leaches into canned foods that are acidic, salty or fatty, such as coconut milk, tomatoes, soup, and vegetables. Is BPA exposure common You bet. This CDC report found BPA in the urine of 9. Perhaps most troubling is that companies like Nestle, Similac, Enfamil and PBM all use BPA in the linings of metal cans holding baby formula. This is scary in light of a recent study which found an association between neurobehavioral problems in infants and high levels of BPA in their mothers. So whats the solution here In short, if you want to be on the safe side and reduce your exposure to BPA, you have to reduce your consumption of canned foods including coconut milk as much as possible. I made this recommendation in 9 Steps for Perfect Health 3 Eat Real Food. A study published in Environmental Health Perspectives found that families who ate fresh food for three days with no canned food, and using only glass storage containers, experienced a 6. BPA in their urine. The reductions were even higher 7. BPA levels at the beginning of the study. The good news, however, is that there are at least two brands of coconut milk that dont have BPA in them. One is Native Forest, which you can purchase on Amazon if its not available at your local store. The other is Arroy D, which is a brand imported from Thailand. You can get it here but you have to scroll down and order the version that comes in cartons, not the cans at the top. Im a little suspicious of Arroy D, though, because one Thai reader mentioned that it does contain other ingredients aside from coconut milk. I dont read Thai, so I cant confirm this. If anyone out there can, please leave a comment below. Coconut milk can also be made quite easily at home, with coconut flakes, a blender and cheesecloth. Heres a video to show you how get a load of the soundtrack. I find that blanching the coconut flakes prior to blending improves the results. Guar gum. The other potential problem with canned coconut milk is guar gum. Guar gum is a galactomannan, which is a polysaccharide consisting of a mannose backbone with a galactose side group. Its primarily the endosperm of guar beans. Beans and legumes have a variety of compounds in them that make them difficult to digest, especially for people with digestive problems 1 in 3 Americans, from the latest statistics. In my clinical experience, many patients with gut issues improve when they remove guar gum from their dietincluding canned coconut milk. Unlike BPA, theres no evidence that guar gum may cause serious harm. So, if youre able to tolerate guar gum, theres no reason to avoid it. If guar gum does give you digestive trouble, Native Forest has just released a new version of its product that doesnt contain it, and Arroy D also does not have it. The other option, of course, is making coconut milk at home. Fructose malabsorption. Fructose malabsorption FM is a digestive disorder characterized by impaired transport of fructose across the small intestine. This results in increased levels of undigested fructose in the gut, which in turn causes overgrowth of bacteria in the small intestine. Undigested fructose also reduces the absorption of water into the intestine. The clinical effects of FM include intestinal dysbiosis, changes in motility, promotion of mucosal biofilm, and decreased levels of tryptophan, folates and zinc in the blood. Symptoms produced include bloating, gas, pain, constipation or diarrhea, vomiting and fatigue to name a few. Recent research has also tied fructose malabsorption to depression. Lest you think this isnt a common problem, studies have shown that up to 4. Western countries suffer from fructose malabsorption. Even in healthy people without fructose malabsorption, however, only about 2. Glucose assists in transport of fructose across the intestine, so in general foods with equal amounts of glucose and fructose will be better absorbed than foods with excess amounts of fructose in relation to glucose. While fructose malabsorption can cause symptoms in anyone, those with Irritable Bowel Syndrome IBS or Inflammatory Bowel Disease IBD are particularly affected. While the prevalence of FM is the same in healthy populations and those with IBS IBD, the experience of FM appears to be more intense in the latter group. This is probably due to the increased visceral sensitivity common in IBS and IBD patients. In fact, one of the most promising clinical approaches to treating IBS IBD right now is something called the FODMAP diet. FODMAP stands for Fermentable Oligo, Di and Mono saccharides And Polyols. These include fructose fruits, honey, HFCSfructans wheat, onionslactose milk sugarpolyols sugar alcohols like sorbitol, xylitol mannitol, along with fruits like apples, pears and plumsgalactooligosaccharides legumes beans, brussel sprouts, onionsother sweeteners like polydextrose and isomalt. Studies have found that restricting FODMAPs can significantly improve the symptoms associated with IBS, IBD and fructose malabsorption. What does this have to do with coconut milk, you ask According to Drs. Gibson Barrett, experts in fructose malabsorption, coconut milk is a FODMAP and should be avoided by people with digestive conditions like IBS IBD. According to Nutrition. Data. com, coconut milk has very little sugar of any kind including fructose. Nevertheless, I do have patients that cannot even tolerate homemade coconut milk which has no guar gum in it, even though they are fine with coconut oil. I assume that they are reacting to the fructose in the coconut milk but I cant be sure. Recommendations. Lets bring this together into recommendations for three different groups of people Women who are trying to get pregnant, pregnant or breastfeeding, children and other vulnerable populations chronically ill should avoid canned coconut milk products except for those that are BPA free, like Native Forest and Arroy D. Note Native Forest is organic, but Arroy D is not. People with digestive problems IBS, IBD, GERD, etc. Healthy people may be fine with canned coconut milk, provided they dont react to the guar gum, and provided theyre willing to take the side of industry scientists that claim BPA doesnt cause harm in humans. Want organic coconut milk but without the BPA and guar gum The good news is that with a little extra effort you can easily make this at home yourself. Homemade coconut milk instructions. Ingredients. Instructions. Like what youve readSign up for FREE updates delivered to your inbox. I hate spam too. Your email is safe with me. Apples Under My Bedsome are mine, some are recipes I have made with a link to the creator and recipe included in the post. Breakfast. Porridge. Perfect Porridge well, what I thought was perfect back in the daynow I prefer the porridge with honey cardamom toasted nuts and seeds belowPorridge with Honey and Cardamom Toasted Nuts and Seeds. Creamy Porridge with Rhubarb and Yoghurt. Creamy Porridge with Figs. Baked Apple Pie Oats. Baked Gingerbread Porridge. Baked Oatmeal. Cacao Tahini Porridge. Carrot Cake Porridge. Porridge with Homemade Butter and Toasted Walnuts. Dark Chocolate Porridge with Raspberries. Zucchini and Miso Porridge. Choc Hazelnut Oats. Coffee Date Porridge with Coconut Whipped Cream. Peanut Butter and Banana Porridge. Ayurvedic Porridge. Bircher Muesli. Cacao Overnight Oats. Banana Overnight Oats. Granola and Muesli. Simple Olive Oil Granola by Molly Wizenberg my favouriteStovetop Granola for when you want granola NOWCrunchy Coconut Oil Granola. Co. Co. 2 EVOO Granola. Spiced Fig, Pepita and Molasses Granola. Clumpy Cranberry Granola by Elephantine. Cacao Granola. Orange Blossom Granola for Mum. Elvis Granola. Maple Granola with Vanilla and Pecans. Anzac Biscuit Inspired Breakfast Parfait. Christmas Muesli. Pancakes. Spelt Diner Pancakes with Blueberry Maple Syrup. Banana Choc Chip Buttermilk Pancakes. Bircher Muesli Pancake for One. Ricotta Hotcakes with Vanilla Cardamom Mascarpone. Banana Bread Almond Pancake. Buttermilk Pancakes. Buttermilk Seed Pancakes. Buttermilk Pikelets. Blueberry Greek Yoghurt Pancakes. Banana Pancakes. Flourless Banana Pancakes. Coconunt Flour Pancakes. Oatmeal Pancakes. Pumpkin Spice Pancakes. Pumpkin Spice Wholemeal Quinoa Pancakes. Quinoa Quince Pancakes. Ricotta and Ginger Pancakes with Finger Lime Caviar. Savoury Greek Yoghurt Pancakes. Thai Pancakes. Crpes with Toasted Coconut, Grilled Banana and Coconut, Palm Sugar Syrup Chocolate Zucchinis best crepe recipe. Spelt Buttermilk Crpes. Buttermilk Waffles with Maple Vanilla Cream. Banana Soft Serve and Smoothie Bowls. Banana Soft Serve with Toasted Seeds and Nut Butter Topping. Banana Soft Serve with Salted Tahini Caramel Topping. Banana Soft Serve with Toasted Macadamias and Coconut. Milk Loving Smoothie Bowl with Maca, Peanut Butter and Banana. Banana, Macadamia and Date Smoothie Bowl. Acai Bowl. Cacao and Oat Thickshake. Banana and Peanut Butter Smoothie Bowl. My Green Smoothie. Lucys Green Smoothie. Date, Coconut and Banana Smoothie. Banana, Peanut Butter and Strawberry Smoothie. Buns and Fruit and Puddings and Things. Cinnamon Buns. Almond Meal Cinnamon Buns with Condensed Coconut Milk. Hot Cross Buns. Banana Bread with Spelt and Honey. Nut, Seed and Oat Loaf. Breakfast Cookies. Raw Carrot Cake. Breakfast Pie. Cashew Cream. Butter Rum Bananas. Poached Quince. Coconut Frangipane Pudding. Cardamon Rice Pudding. Chia Seed and Date Pudding. Eggy Crumpets. Perfect Boiled Eggs. Buttery Fried Eggs. Simple Shakshuka with Leek. Sourdough French Toast. French Toast for Two. Date and Walnut Loaf. Polenta Almond and Honey Loaf. Potato Latkes. Pumpkin Walnut Bread. Brown Seeded Soda Rolls. Dark Chocolate and Sea Salt Sourdough Toast. Thoughts on choosing sourdough bread. Snacks. Chocolate Nut Butter Cups DO ITCacao and Orange Fudge Slice. Cacao and Peppermint Fudge Bites. Nut, Seed and Oat Loaf. Date and Cardamom Log. Pumpkin Pancakes. Perfect Boiled Eggs. Tahini Maca Fudge. Banana Soft Serve with Salted Tahini Caramel Topping. Banana Soft Serve with Toasted Macadamias and Coconut. Turkish Delight Banana Soft Serve. Roasted Carrot Dip. Hummus. Flax Crackers loveOmega Brazil Nut Crackers. Date Pecan Coffee Balls. Peanut Butter and Jam Balls. Everything Date Balls. Ginger Cardamom Balls. Gingerbread Fudge Bites. Cocoa Coconut Macaroons. Oat Crusted Hazelnut Truffles. Healthy No Bake Cookies favouritePeach CupcakesBanana, Fig and Walnut Bars. Cardamom and Dark Chocolate Muesli Bars bestOaty Carrot Bars. Peanut Butter and Millet Muesli Bars. Walnut, Banana and Cinnamon Muesli Bars. Fruit, Seed and Nut Power Bars. Spiced Roasted Chickpeas. Muscovado Sunflower Seeds. Sugar and Spice Candied Nuts. Panelle. Dark Chocolate and Sea Salt Sourdough Toast. Watermelon, Raspberry and Mint Popsicles. Salads. Tabbouleh. My Everyday Salad. Tuna and Cannellini Bean Salad. Roasted Chickpea and Carrot Salad with Miso Tahini Dressing. Warm Roasted Vegetable and Lamb Salad with Pesto and Haloumi. Thoughts on making an epic salad. Sumac Spiced Roasted Carrot Salad with Preserved Lemon and Labneh. Bean Salad. Boiled Egg and Barley Salad with Pesto. Roasted Beetroot Pasta Salad. Black Rice, Boiled Egg and Carrot Top Pesto Salad. Roasted Brussels Sprouts Salad. Caprese Salad. Roast Beetroot Salad with Goats Cheese, Candied Walnuts and Pomegranate Dressing. Roasted Cauliflower and Hazelnut Salad. Mushroom Salad with Asparagus and Thyme Pinenut Brown Butter. Warm Cabbage, Craisin and Quinoa Salad. Mushroom and Corn Quinoa Salad with Sweet and Spicy Sunflower Seeds. Warm Chicken Quinoa Salad with Chilli Zucchini and Garlic Broccoli. Quinoa with Lemon, Basil and a touch of Cumin. Warm Smoked Trout Pasta Salad with Dill and Crme Frache. Egg Free Egg Salad. Farro, Chickpea and Kale Salad with Roasted Purple Carrots and Goats Cheese. Warm Freekeh Salad with Flaxseed and Apple Cider Dressing. Soups. Homemade Vegetable Stock. My Chicken Soup. Broccoli and Leek Soup with Spelt Scones. Basic Broccoli Soup. Spiced lentil and coconut soup. Pea and Parmesan Soup. Spring Minestrone. Chicken Dumpling Soup with Orecchiette and Peas. Chicken Noodle Soup. French Green Lentil and Lamb Shank Soup. Moroccan Chickpea and Carrot Soup. Vegetables. Homemade Vegetable Stock. My Feel Good Bowl. Steamed Artichokes. Bean Salad. Beet Patties. Beetroot Omelette. Ottolenghis Beet Dip. Beetroot Quinoa Chocolate Cake. Roasted Beetroot Pasta Salad. Roast Beetroot Salad with Goats Cheese, Candied Walnuts and Pomegranate Dressing. Broccoli and Carrot Fries baked vegetables, lets be honestBroccoli Soup. Broccoli and Leek Soup with Spelt Scones. Roasted Brussels Sprouts Salad. Carrot Ginger Spread. Roasted Carrot Dip. Carrot and Thyme Dip. Sumac Spiced Roasted Carrot Salad with Preserved Lemon and Labneh. Roasted Chickpea and Carrot Salad with Miso Tahini Dressing. Carrot Crumble. Moroccan Chickpea and Carrot Soup. Raw Carrot Cake. Paprika Carrot and Sumac Zucchini Cubes. Black Rice, Boiled Egg and Carrot Top Pesto Salad. Ottolenghis Roasted Cauliflower and Hazelnut Salad. Cauliflower Pizza. Panelle Chickpeas frittersCreamy Spiced Corn. Quinoa Corn Fritters. Baked, Spiced Eggplant. Ottolenghis Burnt Eggplant. Milk Baked Fennel. Kale Tacos with Carrot Ginger Spread and Toasted Sunflower Seeds. Farro, Chickpea and Kale Salad with Roasted Purple Carrots and Goats Cheese. My Everyday Salad. Middle Eastern Inspired Abundance Bowl with Baked Falafel. Dahl. Spiced lentil and coconut soup. Lentil Meatballs with passata and pasta. Lentil Meatballs on mashed parsnip and butter beans with pesto. Woodfired Roasted Wine and Thyme Mushrooms. Omelette with Enoki Mushrooms and Char Grilled Asparagus. Mushroom Salad with Asparagus and Thyme Pinenut Brown Butter. Mushroom and Corn Quinoa Salad with Sweet and Spicy Sunflower Seeds. Sicilian Potato Salad. Roasted Potatoes. Potato Latkes. Potato Spirals. Salt and Vinegar Potatoes. Polenta Cake there. Potato Dauphinoise. Pumpkin Pancakes. Pea and Parmesan Soup. Spinach and Ricotta Souffls. Spinach Picnic Pies. Sweet Potato and Raspberry Brownies. Curried Quinoa with Chickpeas. Slow Roasted Tomatoes. Zucchini and Haloumi Fritters. Zucchini and Miso Porridge. Zucchini Ribbon Pasta. Chocolate and Zucchini Brownies. Vegetable Snack Plate Lunch. Bready Goods. Bagels with Cream Cheese and Smoked Salmon most definitely not a recipe, just some wordsBrown Seeded Soda Rolls. Nut, Seed and Oat Loaf. Banana Bread with Spelt and Honey. Pumpkin Walnut Bread. Black Sticky Gingerbread. Hot Cross Buns. Cinnamon Buns. Almond Meal Cinnamon Buns with Condensed Coconut Milk. Flax Crackers. Omega Brazil Nut Crackers. Date and Walnut Loaf. Polenta Almond and Honey Loaf.