Whether for the coconut fan or the frosting fan, this super quick and easy recipe provides a most delicious, refreshing, and healthy coconut spread. Its soft, rich, and whipped-like texture can delight the palates of both kids and adults alike. It allows you to add a new and unique twist to your snacks and meals, and is an especially great choice for those with nut allergies.
With just two optimally healthy and wholesome ingredients, this spread provides an array of healthy fats, carbohydrates, protein, fiber, vitamins, minerals, phytonutrients and antioxidants.
PREP TIME: 5 mins
SERVINGS: about 1.5 to 2 cups
- 100% Plant-based (Vegan)
- Refined sugar-free
*Dry coconut, even when it is pure, organic, unsweetened, and unsulfured is still typically dried out with some heat involved. Contact your dry coconut supplier if you require to know the temperature they use to dry it.
- 1 cup Organic Shredded Coconut (unsweetened, unsulfured)
- 1 organic orange
- 4 Organic Medjool Dates
- High-powered blender (i.e. Vitamix, Breville Boss, or Oster Versa)
- Measuring Cup
- Place the shredded coconut into the blender.
- Wash and peel the orange(s), break up into a few sections, and add to the blender.
- Blend on high power, and use your tamper to evenly blend the ingredients. When you see that the mixture has become uniform, stop the blender.
- Transfer the spread using a spatula to a dish or jar. Use fresh, or store in the refrigerator in an air-tight container for up to several days.
- Serving suggestions: you can enjoy this delightful spread all on its own, or pair with a fresh fruit, like apples. If you use this spread for any breads or crackers, be sure that they are the most wholesome and healthy, like organic, flourless Ezekiel bread products. You can also thin this spread out some more, with another orange or so, and use it as frosting for healthy, wholesome, homemade goodies.
- You can easily make larger batches of this by multiplying the ingredient quantities. However, please note that the presence of the fresh orange will give this spread a shorter shelf life. To extend its shelf life for up to a few weeks, avoid the orange and use several medjool dates instead.
- This recipe will provide a very delicate orange flavor. For a stronger flavor, use slightly more orange.
- If you are not consuming this spread fresh, but storing it for a few days, be sure to use fresh oranges, as older oranges can cause the spread to develop a slightly bitter tone. This does not mean that the spread has gone bad, just the nature of older citrus, especially when all of its membraneous parts (other than just juice) are used.
- You can add in some maple syrup or a few dates to make it sweeter, but if at all possible try to enjoy it in its natural, delicately sweet and subtle form. This is especially helpful when making it for kids, so that they do not get conditioned to seeking ultra-sweet foods.
Meal Nutritional Benefits
Coconut (fresh and dry)
- provides healthy fats, protein, some carbohydrates, and fiber
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, like vitamin C and some B vitamins, including folate and choline
- provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
- supports optimal health, weight, healing, and prevention
- supports healthy blood pressure, blood sugar, cholesterol, and iron levels
- can support proper bone health and protects against osteoporosis
- can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- For more information, visit the coconut nutrition facts from Nutrition-And-You.com
- Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.
- provide healthy carbohydrates, fiber, a little protein, and are virtually fat-free
- provide lots of phytonutrients and antioxidants
- provide vitamins, most specifically vitamin C and some B vitamins, including folate
- provide minerals, especially potassium, calcium, and copper
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, kidney stones, ulcers, and rheumatoid arthritis
- for more information, visit the orange detailed overview from World’s Healthiest Foods
- provide healthy carbohydrates, fiber, protein, and are virtually fat-free
- provide phytonutrients and antioxidants
- have anti-cancer and anti-inflammatory properties
- provide vitamins, especially the B vitamins
- provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
- support optimal health, energy, weight, healing, and prevention
- support digestive, immune, and cardiovascular health
- for more info, see the medjool date overview on Eco Watch