India is the third largest coconuts producer worldwide, and coconut flesh is generously used in Indian cuisine. On the occasion of World Coconut Day, celebrated on September 2 every year, we present recipes featuring this rich in minerals and vitamins superfood, writes Ramiya Saktivel

Coconut Fish Curry

Ingredients

• 300 gm fish

• 1 medium onion

• 1 medium tomato

• 9-10 small onions

• 6-8 garlic cloves

• 2 green chillies

• ½ cup grated fresh coconut

• 1 ½ tsp coriander powder

• ½ tsp garam masala

• 1 ½ tsp turmeric powder

• Salt to taste

• 8-10 curry leaves

• 1 sprig coriander leaves

• 2-3 red chillies

• 2 tsp fennel seeds

• 6 tbsp oil

Preparation guide

• Heat one tbsp of oil in a pan. Add onions and cook until they become golden. Add curry leaves and tomato and cook for a bit. Add ginger and garlic paste. Fry till the raw smell dissipates.

• Add coconut, green chillies, ½ tsp turmeric powder and fennel seeds. Fry, then cool.

• Blend cooled ingredients in a mixer with four spoons of water. Blend well.

• Place cleaned fish fillets in a large bowl. Mix salt and turmeric and spread all over the fillets.

• Heat one tsp oil in a pan. Add green chillies and ground paste. Mix well. Add garam masala, coriander powder and salt.

• Fry well and add water proportionate to fish quantity. Boil for a minute. Now add fish fillets and cook for three more minutes.

• Garnish with coriander leaves.

Health benefits. Coconuts contain medium chain fatty acids and triglycerides that improve stamina. They are also rich in minerals such as copper, selenium, iron, phosphorus, potassium, magnesium, and zinc, proteins, carbohydrates and B vitamins. Coconuts’ antimicrobial properties protect gums and teeth and their antibacterial and antifungal characteristics protect skin and scalp from infections, acne and dandruff.

Vegan coconut chocolate bar

Ingredients

• 1 coconut

• 14 Arabian/Kimia dates

• 100 gm dark chocolate

• 2 tsp coconut oil

Preparation guide

• Dessicate coconut fully.

• Deseed dates and mix with dessicated coconut.

• Add oil and mix into a dough.

• Spread the dough in a shallow cake tray or pan.

• Insert the tray/pan in fridge freezer. Remove after 30 minutes.

• Place chocolate in a bowl and place the bowl in a pan of hot water. Let chocolate melt completely.

• Spread melted chocolate evenly over the dough. Place the cake tray/pan in the freezer once again and allow preparation to set.

• Dip a knife in boiling water, and use it to cut chocolate dough into bars.

Coconut banana smoothie

Ingredients
• ½ cup fresh coconut pieces
• 1 cup coconut water
• ½ cup milk
• 1 banana
• ½ cup vanilla ice cream
• ½ cup crushed ice

Preparation guide
• Scrape brown layer off coconut pieces.
• Blend coconut flesh together with coconut water in a jar.
• Add banana and milk and blend again.
• Add ice cream and crushed ice, and blend at high speed for 30 seconds.
• Serve the smoothie in a tall glass.