Wellbeing with Nutrition
Nurturing the Mind and Body

I've been wanting to make a sweet treat, which not only tasted good but was therapeutic as well. Coconut immediately came to my mind. It can be used to energise, stabilise blood sugar, boost metabolism whilst being antifungal, antibacterial and antiviral as well.

My first experiment is to make a fudge with creamed coconut instead of butter, cream, milk and sugar. Ingredients like vanilla, cashews, peanuts, pistachios, carob, cocoa, dates, raisins, apricots would all probably work with what I had in mind.

So what's creamed coconut?

Creamed coconut (also known as coconut concentrate and coconut butter) is made by grinding dehydrated coconut meat into a semi-solid creamy paste. Don't confuse it with coconut cream, which is a thick liquid produced from simmering shredded coconut in water and then straining. Also, don't confuse creamed coconut with coconut milk, which is a more fluid than coconut cream.

There are many health benefits using creamed coconut in cooking. Coconut is full fibre, vitamins, minerals and beneficial fats like the easily digestible medium-chain fatty acids: lauric and capric acid.

Some health benefits of consuming coconut include:

  • Prevents bacterial, viral, and fungal infections
  • Improves digestive disorders particularly those related to gut dysbiosis
  • Supports thyroid function, metabolism and the production of energy
  • May help with weight loss and maintaining healthy body weight
  • Reduces the risk of cardiovascular disease
  • Helps control blood sugar and improve poor energy

So here's my first coconut fudge experiment

Experiment 1.1
Date and Cashew Coconut Fudge

Look for creamed coconut preferably organic made from just coconut and with no other added ingredients like sulphur dioxide.

This recipe yields around 25 pieces of delicious fudge:


200g creamed coconut
2 tbsp chopped cashews
3-4 dates
1 tbsp date syrup (optional)
1tsp vanilla extract

  1. On opening my creamed coconut block, the coconut fat had separated out from the coconut meat (that's the hard block).
  2. I roughly chopped the coconut meat into small pieces
  3. Next I put the coconut fat and the coconut meat into a pan and gently warmed.
  4. Whilst my coconut was melting I chopped my dates and cashews into small pieces
  5. When the coconut had melted, I added 1 tsp vanilla extract and 1 tablespoon of date syrup.
  6. I then added the chopped dates and cashew nuts. As you can see the mixture hardened
  7. I checked the flavour and emptied my coconut paste into a glass container
  8. I flattened it down and sprinkled over some cashews
  9. I put the fudge into the fridge and chilled until firm

Here's my fudge all cut up and ready to eat. I think it looks and tastes great

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