Coconut The fruit of the palm tree, the coconut is a tough nut to crack but once inside you’ll find crunchy, creamy white flesh and a little water, which is lovely and refreshing when chilled. Tesco coconuts are certified by the Y «Â¢É Ûã »»«  £è Â㠫£ 㨠÷ are harvested from forests and farms that follow sustainable practices. Try shaving the flesh into a salad with shredded crunchy veg and chicken poached in coconut milk, then toss with lots of lime and chilli.
• •
USE IT UP You can add the remaining coconut Ú§ âÈ ¢Ö ÁȺ ÚÀÈÈ⧪ Ú ÈÖ ª cream.
THAI-ST YLE C O C O N U T - C RU S T E D C O D Serves 4 Takes 40 mins Cost per serve £3.56
1 whole coconut or 100g pack fresh coconut chunks 1 green chilli, deseeded and roughly chopped 4cm piece ginger, peeled and roughly chopped 15g fresh coriander ãÛÔ Û¨ Û è 2 garlic cloves, roughly chopped 2 tsp coconut oil 2 limes, 1 zested, 1Ω juiced, Ω cut into wedges É »» ãÛ For the salad ¨«»»«  »÷ ¨ÉÔÔ 2 tbsp rice wine vinegar 2 tbsp sesame oil ãÛÔ Û¨ Û è 250g pack carrot spaghetti or 2 large carrots, peeled and grated 1 cucumber, halved, deseeded and  »÷ Û»« 15g fresh coriander, roughly chopped É«É  »÷ Û»« 1 If using a whole coconut, preheat the oven to gas 6, 200°C, fan 180°C. Bake it ¢É Á«ÂÛ ãÉ Û¨ «Â¸ 㨠ۨ ¢ ÉÁ 㨠shell. Remove, then carefully pierce the ‘eyes’ of the coconut with a corkscrew or skewer and drain the water into a glass. Tap the middle of the coconut with a hammer or put into a plastic bag and crack on a solid surface. Scoop out £ Û¨ ô«ã¨ ÛÔÉÉ 2 In a food processor, blitz the coconut Û¨ £  ¨«»»« £«Â£ É«  ۨ Û è £ »« É ÉÂèã É«»  »«Á zest and juice to form a rough paste. 3 Vèã 㨠ۨ É »«Â ¸«Â£ ã ÷ and spread the coconut paste over the top. Bake for 15–20 mins until £É»  É ãÉÔ Â ã¨ Û¨ «Û Éɸ 4 Meanwhile, make the dressing by mixing the red chilli, vinegar, sesame oil  ۨ Û è «Â Éô» 㨠Éã cucumber, coriander and onion and ãÉÛÛ «Â 㨠Û۫£ ] ó ô«ã¨ 㨠ۨ and the lime wedges to squeeze over. Each serving contains Energy
1258kJ 303kcal 15%
Fat
Saturates
17g 10g 25% 49%
Sugars
Salt
8g 9%
0.7g 12%
of the reference intake. See page 8. Carbohydrate 9g Protein 28g Fibre 4g
14
For more coconut recipes, visit tesco.com/realfood
