Food Swaps

All About Coconut Aminos

Part of our mission at Midwest Mermaid Muse is to help educate consumers on foods and condiments that help add nutrients and flavor. One simple idea is to use Coconut Aminos as a tasty change of pace from soy sauce. While the sauce rose to popularity through the paleo diet, not everyone is aware of this versatile seasoning sauce. It’s a salty-sweet condiment with a buttery finish made from “sap” (actually coconut-blossom nectar) from coconut palms. The sap is fermented and then blended with sea salt.

One of the reasons to use Coconut Aminos is because it has 73% less sodium than soy sauce. And for people with allergies or food sensitivities, it’s a soy- and gluten-free way to add a hit of umami to dishes. While you will see health articles saying that this sauce has over a dozen amino acids and are rich in B-vitamins, each serving of the final product has relatively small amounts of these nutrients. But it is a great option for people with certain dietary restrictions.

It’s not as rich as traditional soy sauce and has a milder, sweeter flavor. Yet, surprisingly, it doesn’t taste like coconut. While it’s not a perfect swap for soy sauce, this sauce is still a natural to incorporate into salad dressings, dipping sauces and tofu or steak marinades.

More often Coconut Aminos are used as a substitute for soy sauce in recipes. But if you find yourself out of Coconut Aminos or can’t find any you can use tamari (tamari is a gluten-free option). You can also try Liquid Aminos. Braggs Liquid Aminos is gluten-free but it is made with soy.

However, Coconut Aminos is relatively easy to buy. You can find it in most large grocery stores. In addition, Trader Joe’s carries it, as does Target, Whole Foods and Amazon. And, of course you can find it in most Asian grocery stores.

Coconut Aminos is one of those mindful mouthfuls to consider because it’s as simple as swapping out one ingredient for another. So think about picking up a bottle the next time you are shopping and have it on hand for when the opportunity comes up to use it.


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