Why You Should Be Cooking With Coconut Oil

It seems that the world and his wife are finally waking up to the glorious benefits of the multi-purpose wonder ingredient that is coconut oil. The clean-eating phenomenon that is sweeping the nation with its delicious yet nutritious recipes based on natural, unprocessed ingredients appears to have elected coconut oil as its superstar ingredient.

The coconut oil comeback

It might surprise you to hear that despite its sudden popularity, coconut oil was previously utilised to great effect in the kitchens of the Western world. Before World War II it could be found throughout the US and was used for frying, baking and even to flavour buckets of popcorn at the cinema. That is, until the saturated fat scare came along, proclaiming all fats to be equally detrimental to the diet and overall health.

However, recent studies have revealed that the medium-chain fatty acids present in coconut oil has a very different effect on the body to others such as the processed hydrogenated fats present in vegetable oil. The fatty acids present in coconut oil are broken down and converted into energy rapidly by the body, instead of getting stored as body fat. Although it certainly contains calories (approx 150 per tablespoon), it has also been proven to raise your metabolism and curb your appetite – some nutritionists are recommending 2-3 tablespoons of coconut oil per day to actually aid weight loss. Essentially, you are eating fat to lose fat.

India loves coconut oil

Of course, in India, where the coconut palm is a prized commodity throughout the southern states, coconut oil has been used extensively for thousands of years. It was an important ingredient of the ancient Hindu medicinal practice known as Ayurveda, prescribed for a variety of ailments such as digestive issues and heart health; it is also widely utilised as a cooking oil due to its high smoking point and is slathered onto hair and skin to promote shine and provide moisture.

The sweet and refreshing scent of coconut oil makes a welcome addition to Indian cooking, adding a touch of the exotic to spicy curries and added texture when stirred into creamy desserts. It can be used for both shallow and deep frying techniques and additionally has a long shelf-life. As long as it remains solid at room temperature, coconut oil can be stored easily and safely.

Choosing coconut oil

So, is there a particular form of coconut oil you should be buying? It is generally considered that the best quality coconut oil is unrefined oil – look for the labels that say 'virgin' or 'extra virgin'. This indicates that the coconut oil has been created without any added chemicals and will usually have a more coconut-y flavour to it than a refined brand.

As well as coconut oil, coconut milk, water and the grated flesh can be found in a wide range of Indian dishes, desserts and sides. From creamy coconut curries to soothing coconut raita; from coconut rice to the fudge-like coconut barfi, it is an ingredient that Indian cuisine utilises to great effect. Next time you pay a visit to one of London's best Indian fine dining restaurants, look out for it on the menu and enjoy a little taste of the exotic from the comfort of your own country.

Mangoes – The Taste of Summer

Aside from the coconut, surely there is no other fruit that conjures up images of exotic landscapes, white sandy beaches and tropical dishes than the fat, juicy mango? India may have claimed this succulent specimen as its national fruit, but mangoes are cultivated widely throughout South and Southeast Asia. They are not only enjoyed on their own but are an essential and beloved ingredient for a wide range of desserts, drinks and dishes – even here in the UK at some of London’s best Indian fine dining restaurants. From creamy lassis to dal preparations, from spicy chutneys to sweet kulfis, summer just wouldn’t be summer in India without the presence of ripe mangoes gracing the markets.

There are countless delicious varieties of mango that grow in India. April and May indicate the onset of mango season. Alphonso mangoes are one of the first to ripen are renowned for their superior sweet taste and sunshine yellow colour. Pairi mangoes, coloured in green, yellow and red, are also early-birds of the season and are prized for their fibrous, juicy flesh. Pairi mangoes are a favourite for creating the popular aam ras, a mixture of fruit pulp, ghee and milk that is widely consumed in the western states.

Let’s take a closer look at some of the ways mangoes can be worked into recipes and provide you and your family with a little taste of Indian summers:

• Mango barfi

This classic Indian sweet is popular at times of celebration and at festivals. A rich, melt-in-your-mouth morsel, the luxurious texture of barfi has earned it the moniker ‘Indian fudge’ - a perfect treat or gift, guaranteed to bring a little sunshine into someone’s life.

Strained, pureed mango is mixed with condensed milk and brought to a boil. The concoction is then simmered whilst thick, double cream and warming spices are added. Finally milk powder helps to thicken the mixture up and the dough can be shaped and scattered with crumbled pistachios.

• Ambya Sasam

Combining India’s most famous dish with India’s favourite fruit, ambya sasam is a mouth-watering, mango curry. Soft, sweet mangoes are essential for this dish in order for them to work properly with the spices. Chunks of this ripe fruit are ground up with Kashmiri chillies whilst mustard seeds are separately fried ‘til they pop and sizzle before curry leaves, turmeric and any additional spices are tossed in. Finally, all the ingredients are mixed together as well as coconut cream and coconut milk. To bulk out this creamy recipe, fry vegetables or chicken with the spices and simmer gently until thoroughly cooked.

• Aam ka achaar

The renowned ‘king of fruit’ certainly makes a pickle fit for a king. Aam ka achaar is a popular spicy mango pickle that is particularly enjoyed in the Punjab. Cubed mangoes are marinated in salt and turmeric overnight until they lose much of their water. Toasted, crushed coriander seeds are mixed with the mangoes as well as a wide variety of spices including chilli powder, mustard seeds and fenugreek and the pickle is sealed in an airtight container for 24 hours. The final touch is a drizzle of oil and the pickle then can be stored for a few weeks to allow its full flavour to come out.