Nothing says the tropics like fresh Coconut. While this "nut" sometimes gets a bad wrap for being high in fat, it also has a super healthy side, thanks to the clear liquid – Coconut water – inside the fruit. Coconut health benefits include:

• Coconut water is fat-free and might be called nature's sport drink because it has the perfect balance of electrolytes for hydrating.
• Coconut meat, while high in saturated fat, is now being studied because it's believed to be a healthier type of fat than animal sources. Oil extracted from the meat is also used in cooking.
• Coconut milk, a product made from Coconut meat and water, is a nutrient-dense non-dairy alternative. You may even see it next to soy milk in the dairy case.

Selecting the Right Coconut

When shopping for fresh Coconut, you will typically find two main types: Mature (brown hairy shell) and Young (smooth white husk with a pointed top). Young Coconuts are harvested green and they contain mostly water with a small amount of soft meat. Mature or Brown Coconuts contain less water and a good amount of firm white meat.

Select a Coconut that feels heavy for its size and sloshes when you shake it. This indicates that there is still plenty of that naturally beneficial water inside. The Young Coconut will be displayed in a refrigerated section and will come wrapped in plastic. Choose one that has no cracks or leaks in the bottom. At home, keep your fresh Coconuts (either variety) refrigerated until ready to use.

How to Open a Coconut

Brown/Mature:

• Poke 3 holes in the "eyes" of the Coconut &ndash the 3 soft spots in the middle – with a nail and hammer
• Drain the water into a cup
• Wrap the Coconut in a towel
• Use the hammer to whack the Coconut until it breaks open into many pieces
• Scrape off the meat 

Young:

• With a cleaver or strong knife, make 4 deep, straight cuts in a square around the pointed top (about 2 inches from the center point).
• Pry off the square section with the corner of the knife

How to Enjoy

• Mature Coconut meat is great for chopping and using in salads, baking or even trail mixes
• Coconut meat can be finely sliced or shredded and toasted for a dessert topping
• Young Coconut water is an ideal beverage right out of the shell. Just add a straw!
• Freeze Coconut water in ice cube trays and add to smoothies and drinks
• Scoop out the soft meat from the Young Coconut and blend with fruit for a tropical smoothie

Try this delicious recipe: Pineapple Coconut Smoothie