There is a time and place for each ingredient within the coconut family. Coconut water is the essence of the coconut that is in the fruit when you break it open. Coconut milk is a combination of the coconut meat and the water mixed together, creating a thicker consistency. Coconut oil are the fats extracted from the coconut meat.
Each can be added to your smoothies as a healthy complement. The milk and water can be used as your liquid base or used on its own as part of your daily diet. The fats can be added in place of the milk and the water. To avoid diarrhea and stomach upset, you can replace the 6-8 fluid ounces of coconut milk and coconut water with 1 teaspoon of coconut oil. You can increase coconut oil up to 4 tablespoons a day; however, start slow.