Coconut Oil Recipes

Here are some great ways to use Coconut oil in your everyday whole foods kitchen.  Whether you are cooking, baking or frying, Coconut Oil is a great substitute for other less healthy and heat resistant oils.  Thank you to The Vibrant Women of K-W for the inspiration to get this up.  Happy Cooking!

*For more information about Coconut Oil see my previous blog

Breakfast

Yogurt Smoothie

Make sure you add Coconut Oil to your blender last, while it is turned on.  This way the oil is more evenly dispersed in the drink. 

1 cup natural, unflavoured, unsweetened yogurt

1 tsp pure vanilla extract

1 cup fresh fruit juice (not from concentrate)

2 cups fresh or frozen fruit

2 tbsp coconut oil (melted)

Add tons of green like spinach to make it a green smoothie!

Blend yogurt, vanilla extract, juice and fruit in a blender until smooth.  Just before turning off the blending slowing pour in melted coconut oil.  You may use up to 6 tbsp of coconut oil, which would provide 3 tbsp of oil per serving.  (Makes 2 large servings)

 

Blueberry Muffins

½ cup lukewarm water

1 egg, ½ cup honey

1 tsp pure vanilla extract

3 tbsp coconut oil (melted but not hot)

1 ½ cups whole wheat flower

2 tsp baking powder

¼ tsp sea salt

1 cup fresh or frozen blueberries

Preheat oven to 400C. Combine water, egg, honey, vanilla, and coconut oil in a bowl and mix thoroughly.  In a separate bowl combine flour, baking powder, and salt.  Add the dry ingredients to the wet, mixing just until moistened.  Fold in the  blueberries.  Pour into coconut-greased muffin cups.  Bake for 15 mins.  (12 Muffins)

 

Snackers

Creamy Coconut Honey Spread

Many people go to bread and honey as a comfort food.  Coconut oil makes this treat more balanced and adds a fat-burning boost.

3 tbsp coconut oil

1 tbsp unpasteurized honey

In a small bowl combine the coconut oil and honey.  Place the bowl in the freezer for two to three minutes, remove and mix some more.  Return bowl to freezer for another one to two minutes.  The mixture should be creamy and spread like a thick butter.  Use immediately on fresh whole grain bread for a sweet snack.

Raspberry Energy Balls

1 ¼ cups raisins

4 tbsp dried currants

1 cup sunflower seeds

1 cup pumpkin seeds

½ cup sesame seeds

2 tbsp coconut flower

3 tbsp extra virgin coconut oil

½ cup raspberries (pureed)

3 tbsp cashew butter

½ cup finely shredded coconut

Soak raisins in 1 cup of boiled water for 5 minutes.  Drain and reserve soak water.  Let raisins cool.  Meanwhile, soak current in 1 cup boiled water for 5 minutes.  Drain and set aside to cool.  Place cooled raisins in blender and add just enough soaking water to blend.  Using a food processor or coffee bean grinder, process all seeds until medium ground.  In a small bowl combine raisin mixture, ground seeds, coconut flour, coconut oil, raspberry puree, cashew butter and cooled currents and mix well.  Using your hands, roll mixture into balls and then roll each ball in shredded coconut until completely covered.  Freeze and thaw before serving. (Makes 32 balls)

Dinner 

Substitute coconut oil whether you are stir-frying vegetables or making a butternut squash casserole :)

Chickpea Coconut Curry

2 tbsp coconut oil

1 large onion (diced)

2 cups coconut milk

1 tsp curry paste

1 green bell pepper (diced)

1 fresh bunch spinach (chopped)

2 cups chickpeas (cooked)

1 tsp potato or corn starch

Cook chickpeas ahead of time (or use organic canned chickpeas) and set aside.  In a large wok, heat coconut oil and sauté onion over medium heat until soft.  Add coconut milk and stir in curry paste.  Bring mixture to a boil, reduce heat to medium and add pepper, spinach, and chickpeas.  Cover and cook for 10 minutes.  Once vegetables are cooked through, thicken mixture and serve over brown basmati rice or steamed potatoes.  (makes 4 small servings)

Dessert 

Coconut oil tastes amazing in pie crusts, muffins, cookies, breads and cakes!

Coconut Shortbread Cookies

1 cup coconut oil

1 cup coconut flour

2 cups whole wheat flour

¼ cut dried can juice (Rapadura or Sucanat)

1 tsp pure vanilla extract

½ tsp sea salt

1/3 tsp baking powder

Combine all ingredients and mix well. Pat into ungreased 10 x 14 inch baking dish.  Bake at 350C for 20-25 minutes.  Before it cools, cut into squares.

 





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