Coconut milk, made from white coconut flesh and water, is a staple of Thai cuisine. But are coconuts good for you?

If you look at the research, coconuts and their products tend to swing between the “good food” and “bad food” camps. However, one common thread that stands out is that coconuts and coconut-based products, particularly coconut oil, are high in saturated fat.

Dietary saturated fats can increase your cholesterol, including the bad LDL type, and raise your risk of cardiovascular disease.

Because of the uncertainty about whether the plant-based fats in coconut are good or not good for you, the best thing to do is consume coconut products in moderation. And so, I made these two Thai recipes below with that in mind.

In each recipe, I made the curry broth with 3 tablespoons Thai green curry paste, 1/2 cup low fat coconut milk, 2 cups clear vegetable bouillon, 1 tablespoon miso paste and some lime juice. You can add the vegetables that you prefer and you can substitute the tofu with chicken. However, I do recommend this lighter version of the coconut-curry broth base.

ทานให้อร่อยนะครับ / คะ (Thaan hai aroi na khrap / kha)! Enjoy your meal!

Vegetarian green curry

Serves: 4

Equipment: one large wok

Ingredients

• Vegetable or avocado oil (for frying/sautéing)
• 1 block of firm natural tofu
• Noodles or rice of choice, cooked on the side (I used black rice ramen noodles)
• 2 green onions, chopped
• Option for spicy: ½ -1 green chili pepper with or without seeds, chopped fine
• 1-2 garlic buds, pressed
• 1 small piece ginger root, grated
• 8 mini corns
• 1 small zucchini, unpeeled and chopped
• ½ one large sweet red bell pepper, sliced in juliennes
• 3 tablespoons (tbsp) green curry paste, homemade or store-bought
• ½ cup low fat coconut milk, unsweetened
• 2 cups (or more) clear veggie bouillon, no salt or low sodium; homemade or store-bought
• 1 tbsp miso paste
• 3 kaffir leaves
• A handful or about 80 grams of mangetout (snow or sugar peas)
• Lime juice from one whole green lime
• Some fresh coriander leaves, basil leaves

Procedure

Rinse tofu block under cold running water and pat dry with a cloth. If the block is thick, slice it in two lengthwise. In a skillet, heat up 1 tbsp of oil on medium-high. When oil is ready, reduce heat and fry the tofu for 3 minutes on each side, or until golden. When done, pat with dry and slice the tofu in cubes. Set aside.

Prepare, chop and line up all ingredients.

Cook noodles or rice according to package. Strain, rinse and cover. Set aside.

In a wok, heat up 2 tbsp of oil on medium-high. Reduce heat.

Add the green onion, chili (option), garlic and ginger and sauté for 1 minute.

Add the corns, zucchini, red pepper and toss for 2 minutes.

Add the curry paste and toss/mix for another minute. Pour in the coconut milk, veggie bouillon add miso paste. Mix and toss.

Add the fried tofu and kaffir leaves and mix gently. Reduce heat and let simmer uncovered for 3 minutes, tossing occasionally.

Add the mangetout, lime juice and some fresh coriander leaves. Toss the ingredients.

With lid half on, simmer for another 3 minutes, mixing/tossing occasionally.

Serve immediately in bowls. Top with additional coriander leaves or other herbs.

Enjoy with rice or noodles on the side or added to your bowl.

Green curry with bok choy and edamame

Serves: 4

Equipment: one large wok

Ingredients

• 2 tablespoons (tbsp) vegetable or avocado oil (for sautéing)
• Noodles or rice of choice, cooked on the side
• 1 small yellow onion, chopped
• Option for spicy: ½ -1 green chili pepper with or without seeds, chopped fine
• 1-2 garlic buds, pressed
• 1 small piece ginger root, grated
• 8 mini corns
• 1 leek with green stem, chopped
• 1½-2 cups edamame beans (I use frozen)
• 3 tbsps green curry paste, homemade or store-bought
• ½ cup low fat coconut milk, unsweetened
• 2 cups (or more) of clear veggie broth, no salt or low sodium ; homemade or store-bought
• 1 tbsp miso paste
• 3 kaffir leaves
• 1-2 baby bok choy, rinsed and sliced in half (one ½ per person)
• Lime juice from one whole green lime
• Some fresh coriander leaves, mint leaves

Procedure

Prepare, chop and line up all ingredients.

Cook noodles or rice according to package. Strain, rinse and cover. Set aside.

In a wok, heat up the oil on medium-high. Reduce heat.

Add the yellow onion, chili (option), garlic, ginger and sauté for 1 minute.

Add the mini corns, leek, edamame beans and toss for 2 minutes.

Add the curry paste and toss/mix for another minute. Pour in coconut milk, veggie broth and add miso paste. Mix and toss.

Add the kaffir leaves and mix gently. Reduce heat and let simmer uncovered for 3 minutes, tossing occasionally.

Add the bok choy halves, lime juice and some fresh coriander leaves. Toss the ingredients.

With lid half on, simmer for another 3 minutes, mixing/tossing occasionally.

Serve immediately in bowls. Top with additional coriander leaves or other herbs.

Enjoy with rice or noodles on the side or added to your bowl.