Choose Wisely- Coconut Flakes

Choose Wisely #10- Healthy Coconut Flakes

Coconut is an amazing food and is a great addition to your every day menu. Coconut is sometimes frowned on because it is considered high fat, but the key here is it is a healthy fat and our bodies need it. Coconut is composed of medium chain fatty acids which are used as energy and are not stored in the body. Click for information about coconut oil and its benefits.

Coconut supplies vital nutrients for sustaining healthy cells in your body. This amazing food carries a vast array of vitamins, minerals, EFA’s and amino acids as well as anti-fungal, anti-microbial, and anti-viral properties.

Coconut flakes are derived from the meat of the coconut. When compared to the rest of the plant, the meat is the most nutritious part. Coconut flakes are packed full of flavor and make a healthy addition to shakes, Greek Yogurt, salad, granola, trail mix and even alone as something to nibble on.

Choose This:

Bob’s Red Mill is a good healthy choice. This brand is unsweetened and sulfur free.

Another brand that is really good is Wilderness Family Naturals.

The coconut is removed from the shells, and washed in pure, filtered water (no chlorine is present). The coconut is then shredded and slowly dehydrated at 98.6° F (37° C). The result is shredded, raw coconut that tastes great, has a wonderful texture, and contains the nutrients found in coconut.

Do Not Choose This:

As always, read ingredient lists! This one is pretty obvious as to why you shouldn’t choose it!

INGREDIENTS: Coconut, Sugar, Water, Propylene Glycol To Preserve Freshness, Salt, Sodium Metabisulfite

Try these Coconut Recipes:

Trail Mix Recipe

Healthy Trail Mix
4 c. raw nuts of choice
1 c. raisins
1/2 c. unsweetened coconut flakes
1/8 c. pepitas (Pumkin seeds) and/or sunflower seeds
Unsweetened fruit (optional)

Chocolate Crunch Bites

¼ c. coconut oil
1 oz unsweetened chocolate (I use Bakers)
2 Tbsp. vanilla (no added sugar) whey protein powder
1 Tbsp. unsweetened carob powder
½ tsp. pure vanilla extract
1/2 tsp. stevia
¼ c. creamy peanut butter
½ c. raw macadamia nuts, chopped fine
¼ c. raw almonds, chopped fine
¼ c. unsweetened coconut flakes, chopped fine

Melt coconut oil and chocolate in a saucepan on low heat. While the chocolate is melting, mix the rest of the ingredients together in a bowl. Add chocolate coconut oil and mix well. Spoon in ice cube tray and freeze.


  1. Anonymous on May 22, 2011 at 1:33 pm

    Hello, I am new to this support group and am very excited to be a part of it. I am on R2 P3 D5. I, like you Carol, did not stabalize properly in R1 and struggled with fluctuations in my weight all the time. I did R1 last summer and gained back 14 pounds. I am really working on trying to figure out my body this time. I never want to go on this again, I want to enjoy life like you. What kind of Whey Protein Powder do you recommend that doesn’t have sugars. I am from Canada and have no idea about prodtein powders. I was also wondering about about the Carob Powder. I got Bob’s Red Mill toasted and it has 7g sugar on label, is that the brand you recommend or is there one without sugar? Thanks in advance. I really want to try these chocolates, I am a chocoholic!!

    • Anonymous on May 23, 2011 at 2:20 pm

      Protein – be careful there are so many out there that have hidden sugars. If you can find Jay Robb, that one is safe. 

      For Carab powder it is important that you look at the ingredient list and not the nutritional panel. If there are not added sugars, or hidden sugars, the sugar content is natural and you should do fine on it. Bob’s Red Mill is a good brand. 

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.