TIP OF THE DAY: Coconut Aminos, A Condiment & Ingredient In This Beet Tartare Recipe | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures TIP OF THE DAY: Coconut Aminos, A Condiment & Ingredient In This Beet Tartare Recipe | The Nibble Webzine Of Food Adventures
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TIP OF THE DAY: Coconut Aminos, A Condiment & Ingredient In This Beet Tartare Recipe

[1] Beet tartare with walnuts. The recipe is below (photo © Carlos Garcia | styling by Peg Blackley and Bree Williams).

[2] Two types of tuna poke dressed with coconut aminos (photo © Better Body Foods).

[3] Walnuts and baby bella mushrooms (photo © California Walnuts).

[4] If you’re sautèing vegetables, meat or fish, splash some coconut aminos into the butter or oil (photo © Noble Made | The New Primal).


When we first read the words “coconut aminos,” we thought it was about the amino acids in coconuts.

Well, it is. Coconuts laden with and amino acids are how the product got its name. But it’s not a health product per se; coconut aminos is a liquid sauce condiment.

We looked it up and discovered that coconut aminos is a salty, savory seasoning sauce made from the fermented sap of the coconut palm, plus a bit of sea salt.

The name comes from the 17 amino acids (plus potassium, vitamins B and C) in the coconut palm sap.

The product has become prominent recently thanks to the desire by many to reduce the sodium in salt and soy sauce and tamari, for those with soy sensitivities.

Coconut aminos have a milder, sweeter flavor than light soy sauce, with a similar in color and consistency.

And it has zero coconut taste.

In addition to the plain variety, you can also find flavored versions in garlic, teriyaki and wasabi.

  • It’s soy-, wheat- and gluten-free, paleo-friendly and vegan.
  • It has no MSG or GMOs.
  • It’s a natural alternative to highly-processed soy sauce.
  • You can substitute it soy sauce in the same amount, without sacrificing taste.
  • There is no added sugar. There are only two ingredients: palm sap and sea salt.

    Coconut Aminos have up to 73% less sodium than traditional soy sauce.

  • Regular soy sauce has 307mg sodium/teaspoon (source: Kikkoman).
  • Low sodium soy sauce has 197mg sodium/teaspoon (source: Kikkoman).
  • Table salt has 2,325mg sodium/teaspoon (although it’s pure salt, not a sauce).
  • Coconut aminos have just 90mg sodium/teaspoon source).
  • The glycemic index (GI) is 35 (source).
  • The calories are just 5 calories per teaspoon.
  • Its neutral pH also helps to balance the body and make it alkaline.

    Coconut aminos is a delicious seasoning that you can use exactly like soy sauce:.

  • It enhance the flavors of chicken and fish.
  • It’s good with meats, especially the stronger flavored ones like beef and pork.
  • Add it to stir-frys*.
  • Toss some into hearty soups and stews, and use less salt.
  • Sprinkle it over vegetables: caramelized onions, roasted potatoes, stir-fried* greens, cooked grains.
  • Use it on sautéed or steamed vegetables.
  • Ditto for beans and whole grains.
  • Use it gravies, marinades and salad dressings†.
  • Try it as a dipping sauce for sushi, sashimi, tempura, fried seafood, etc.

    This impressive-but-easy recipe is from Chef Stephen Toevs, Director of Culinary Development, Luxury Brands, Marriott International.

    In developing this dish (photo #1), Chef Toevs wanted to give the beets a balance of sweet, salty and umami flavors that are found in steak tartare.

    His “secret ingredient” for umami flavor: coconut aminos.

    The condiment gives umami flavor to the nuts while keeping them relatively crunchy. The nuts deliver omega 3s fatty acid, too.

    Chef Toevs serves the tartare with grilled slices of baguette, a jammy egg (see photo #1), and gherkins.

    You can serve this dish as an impressive first course, or as a light vegetarian main dish with a side salad.

    Although the recipe looks complicated because of the number of ingredients, they’re mostly condiments and seasonings you already have. Just look at the preparation directions to see how easy it is.

    Prep time is 20 minutes; total time is 10 hours, 35 minutes. The serving size is 1/3 cup tartare, 1 egg, 4 baguette slices and 3 gherkins.

    Ingredients For 8 Servings

    For The Garnishes

  • 2 cups chopped California walnuts
  • 2 tablespoons coconut aminos, divided
  • 1/2 tablespoon olive oil
  • 2 ounces baby bella mushrooms, chopped
  • 2 tablespoons minced shallots
  • 12 ounces cooked red beets, chopped
  • 1 tablespoon chopped parsley
  • 1-1/2 teaspoons Dijon mustard
  • 1-1/2 teaspoons ketchup
  • 1-1/2 teaspoons organic mayonnaise
  • Salt and pepper to taste
  • Plate garnish: flat-leaf parsley, microgreensmicrogreens, watercress
  • Optional garnish: extra walnuts (whole, halves, chopped)
    For The Tartare

  • 5 eggs in shell
  • 20 baguette slices
  • 1 tablespoon olive oil (you can use flavored oil, e.g. basil, garlic, lemon)
  • 15 gherkins

  • 1-2 baguettes

    1. PLACE the walnuts in a medium bowl and cover with water. Stir in 1 tablespoon coconut aminos; cover and let stand overnight. Drain well.

    2. HEAT the olive oil in a small skillet. Add the mushrooms and sauté for 5 minutes to soften.

    3. TRANSFER to a food processor with the walnuts, beets, parsley, shallots, mustard, ketchup and mayonnaise. Pulse to finely chop; then season to taste with salt and pepper. Transfer to a bowl; cover and refrigerate for at least 1 hour.

    4. BRING a large pot of water to a boil. Carefully drop in the eggs and cook for exactly 6 minutes. Remove and chill, then carefully peel the eggs and cut in half.

    5. LIGHTLY BRUSH the baguette slices with oil and season with salt and pepper. Broil for 1 to 2 minutes or until golden brown.

    6. SERVE: Pack about 1/2 cup tartare on each plate. Add 4 baguette slices, 2 egg halves and 3 gherkins.


    *To make a stir-fry sauce, just mix the coconut aminos with ginger, garlic, and cornstarch or arrowroot to thicken.

    †Make a 3:1 vinaigrette with olive oil, lemon, vinegar (split the :1 measure in two), and a splash of coconut aminos.


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