Also called broccoli raab, Choi sum and Chinese flowering cabbage, it is a great braising vegetable
Fruit salads, baked desserts, puddings, custards and pies.
Good quality coconuts will be juice heavy for their size. You can hear the milk inside a coconut when it is shaken.
Avoid coconuts without liquid inside or those with cracked husks and wet or moldy eyes.
Available year-round from Honduras, the Dominican Republic and Puerto Rico peaking from September through April.
Coconut Nutritional Information
Serving Size: cocunut meat, raw (80g)
Amount Per Serving
Calories 283 Calories from Fat 224
% Daily Value*
Total Fat 27g 41%
Saturated Fat 24g 119%
Cholesterol 0mg 0%
Sodium 16mg 1%
Total Carbohydrate 12g 4%
Dietary Fiber 7g 29%
Potassium 400mg 10%
Vitamin A 0%
Vitamin C 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Source: PMA’s Labeling Facts
Coconut meat is very low in Cholesterol and Sodium. It is also a very good source of Manganese.
Coconut Tips & Trivia
* To crack coconuts, pierce on or two of the eyes and drain the milk. * Place in the freezer for an hour, or in a 350°F. oven for 20-30 minutes. Remove from the oven and allow to cool. * Wrap the coconut with a dish towel and tap all over with a hammer. * The meat is now ready to be cut out, shredded or grated in a blender or food processor.