It’s an all-purpose Paleo replacement for milk and dairy products, and there’s no denying that it’s delicious, but there are so many

options that choosing a brand can get confusing! Here’s everything you need to know:

NEW TO COOKING WITH COCONUT MILK?

OTHER INGREDIENTS

• BPA: this isn’t an ingredient in the milk; it’s a chemical used in the can lining. Try to find a can labeled BPA-free.

• CANE JUICE OR CANE SYRUP: this is just another name for sugar.

• CARRAGEENAN: this is more common in the cartons. It’s a thickener, but also has the potential to cause gut irritation and other digestive trouble: skip it if you can.

• GUAR GUM: usedasathickener.It’sprobablyfine, unless you’re sensitive to FODMAPs.

• XANTHAN GUM: alsoathickener.Probablyfine,butit’smadethrough a fermentation process that sometimes uses corn, wheat, or soy as a substrate, so if you have extremely severe allergies it may be an issue.

Thai cuisine is the ultimate source of coconut milk recipes, and this one is gingery and delicious

the perfect side dish when you need something silky and decadent, but still dairy-free.

even if you use coconut milk in the dish, it doesn’t have to taste “coconutty” at the end: this soup is a perfect example.

looking for something sweeter? These Paleo desserts are smooth and creamy from the coconut milk, and packed full of healthy fats.

COCONUT MILK RECIPES

Thai coconut soup:

Creamed spinach:

Roasted cauliflower soup:

Coconut tapioca pudding or coconut ice cream:

COOKING WITHCONUT MILK

PALEO LEAP CHEAT SHEET

CAN CARTONVS

COOKING COC

PALEO LEA

WHERE DO I FIND IT?Most grocery stores carry coconut milk in one (or all) of these places:

Copyright © 2013-2014 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 appropriate health professionals on any matter relating to their health and well-being.

CANNED: - The canned foods aisle, near the condensed milk. - The ethnic foods aisle, with the Thai food.

CARTONS: - The refrigerator section, with the almond milk and other non-dairy alternatives.

- Many canned brands have only coconut milk and water

(although always read the label).

- Most shelf-stable cartons have a lot of additives.

- Even the refrigerated ones tend to be watered-down

and more expensive.

Even canned coconut milk often contains some other additives, thickeners, or stabilizers. Some of them are OK to eat, but others are best avoided. Here’s a rundown:

R E G U L A R

L I G H T

VSLight and regular coconut milk are exactly the same thing, only the light is

watered-down, so you’re getting less of the good stuff for your money. Get the

regular, and if it’s too thick for you, just add some water yourself:

it’s a much better bargain.

READY TO GET STARTED COOKING WITH COCONUT MILK? HOW ABOUT SOME RECIPES TO WHET YOUR APPETITE:

Most grocery stores carry coconut milk

- The canned foods aisle, near the condensed milk. - The ethnic foods aisle, with the Thai food.

- The refrigerator section, with the almond milk

- Many canned brands have only coconut milk and water

- Most shelf-stable cartons

this isn’t an ingredient in the milk; it’s a chemical used in the

his is just another name for sugar.

this is more common in the cartons. It’s a thickener, but also has the potential to cause gut irritation

madethrough a fermentation process that sometimes uses corn, wheat,

to eat, but Here’s a rundown:

through a fermentation process that sometimes uses corn, wheat, if you have extremely severe allergies it

this isn’t an ingredient in the milk; it’s a chemical used in the

his is just another name for sugar.

through a fermentation process that sometimes uses corn, wheat,

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