Wednesday, October 17, 2012

Coconut Oil-for Consumption

Coconut oil is high in saturated fat, but consumed in moderation can be healthy and delicious. I have some seasonally appropriate recipes below including pumpkin curry soup, coconut carrot cake, coconut cream sweet potato bake, and pumpkin pie. But first, the recipe I am so excited to try later tonight is popcorn:


  • ½ cup  popcorn
  • 4 tablespoons coconut oil
  • Salt

  1. Heat half of the coconut oil in a large pot on the stove.
  2. After the oil is hot enough to add the kernels, add the entire 1/2 cup and pop.
  3. Once the popping slows, turn down the heat and carefully remove the lid to add the remaining coconut oil.
  4. Mix around and allow to melt and coat the popcorn and add your salt or other seasonings.

Pumpkin Curry Soup (all remaining recipes from
Servings: 4
Preparation Time: 30 minutes
Pumpkin Curry Soup photo
  • 2 tablespoons coconut oil
  • 1 tablespoon curry powder
  • 1 teaspoon powdered ginger
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon red pepper flakes
  • 4 finely minced garlic cloves
  • 3 1/2 cups puree pumpkin or winter squash
  • 2 cups soup stock
  • 2 cups unsweetened coconut milk*
  • Salt or fish sauce, to taste
  • Minced cilantro for garnish and flavor
  1. Heat the oil in a heavy soup pan, medium-low heat.
  2. Add the curry, ginger, cumin and red pepper flakes.
  3. Stir for a couple of minutes while the seasonings roast and become fragrant. Do not walk away! They can burn in a flash and you will have to start over. Add the garlic and stir for a moment. Do not let the garlic brown. The flavor will overpower this delicate soup if you do.
  4. Pour the soup stock into the spice mixture and stir well. Loosen anything that may be sticking to the bottom of the pot.
  5. Put the pumpkin puree in the blender and add the soup stock. It should just fit. Blend well.
  6. Warm the coconut milk in the soup pan and then add the blended pumpkin and soup stock. Salt with fish sauce or sea salt according to your own taste.
  7. Serve with a sprinkling of finely minced cilantro on the top. The green of the cilantro sparkles against the orange hue of the soup. It also adds a subtle earthy quality.

Coconut Cream Sweet Potato Bake
Servings: 6-8
Preparation Time: 15 minutes
    Coconut Cream Sweet Potato Bake recipe photo
  • 2 lbs sweet potato, boiled, peeled and mashed
  • 4 tablespoon Coconut Cream Concentrate
  • 2 eggs
  • 1/2 cup brown sugar
  • 1 tablespoon vanilla extract
  • 2 teaspoons cinnamon
  • 2 tablespoon butter, melted
  • 2 tablespoons butter (to brush on top)
  • 1-2 teaspoons cinnamon (to sprinkle on top)
  • 2 tablespoons brown sugar (to sprinkle on top)
  • coconut oil, to grease pan
  1. Preheat oven to 350 degrees F. Grease an 8x8 pan with coconut oil.
  2. Place sweet potato and coconut cream concentrate into the bowl of an electric mixer. Mix on medium high speed until well blended.
  3. Add eggs, sugar, vanilla 2 teaspoons cinnamon, and 2 tablespoons butter. Blend until well mixed.
  4. Spread sweet potato mixture evenly into prepared pan.
  5. Brush mixture with 2 tablespoons melted butter and sprinkle on remaining cinnamon and sugar.
  6. Bake at 350 degrees F for 45 minutes.

Coconut Carrot Cake
  • 3 cups shredded carrots
  • 1 ½ cups whole wheat flour, fresh ground if possible
  • ½ cup coconut flour
  • ¼ cup whole organic sugar
  • 3 teaspoons baking soda
  • 1 ½ teaspoons baking powder
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • ¾ cup pecans - optional
  • ¾ cup dried shredded coconut - optional
  • 4 eggs
  • 1 ½ cups honey
  • 1 ½ cups warm liquid coconut oil
  • 1 ¼ teaspoons vanilla
  • 1 8 ounce can crushed pineapple, un-drained
  1. Preheat oven to 350 degrees.
  2. Combine all dry ingredients together in a large bowl. Add all remaining ingredients and stir until well combined. 
  3. Pour into un-greased 9x13 inch baking pan and bake for 50 minutes or until tester inserted in center of cake comes out clean.
  4. Cool.

Optional Icings:

Cream Cheese Icing
  • 8 ounces organic cream cheese
  • 4 ounces soft organic butter
  • ½ cup brown rice syrup
  • 1 tablespoon vanilla extract
  • Coconut flour
Cream everything together until well blended and thicken with a few tablespoons of coconut flour.

Coconut Cream Icing
  • ½ cup coconut cream concentrate
  • ½ cup butter
  • ¾ cup honey
Beat all ingredients together and drizzle over cake. Icing will separate if left to sit for long, but can just be re-stirred.

Golden Raisin Icing
  • 1 cup chopped golden raisins
  • ½ cup chopped dates, soaked with raisins for 1 hour in orange juice, drained
  • ½ cup chopped pecans
  • ½ cup honey
Beat all ingredients together and spread over warm cake and serve

 Pumpkin Pie (a gluten-free option)
    Gluten-Free Pumpkin Pie recipe photo
  • 15 oz pumpkin
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon freshly grated nutmeg
  • 1/2 teaspoon salt
  • 14 oz sweetened condensed milk*
  • 2 large eggs
  • coconut flour pie crust (recipe below)
  1. Preheat oven to 425 degrees F. Prepare pie crust.
  2. Place pumpkin and spices into a small saucepan and heat gently over medium low heat, stirring constantly. Heat just until slightly warmed through.
  3. Place the eggs and sweetened condensed milk into a bowl and add pumpkin. Whisk to combine and pour into prepared crust.
  4. Bake for 13 minutes. Reduce temperature to 350 and bake for another 35 - 40 minutes or until knife inserted 1 inch from crust comes out clean. Cool completely and store in the refrigerator.

Gluten Free Coconut Flour Pie Crust
  • 1/4 cup cold butter
  • 2 tablespoons Virgin Coconut Oil, solid
  • 1 cup coconut flour
  • 2 eggs
  • 1 teaspoon honey
  • pinch of Himalayan salt
  • 1/2 cup shredded coconut
  • 1 tablespoon water
  • 1 egg white-beaten
  1. In a medium sized bowl cut the butter and coconut oil into the coconut flour until mixture resembles irregular pea sized clumps.
  2. Add remaining ingredients except egg white. Mix together with your hands until a soft dough has formed. Pat dough into a 9 inch pie pan.
  3. When you are done forming the crust, take the egg white and beat it with a fork until frothy.
  4. With a pastry brush, brush the crust with the egg white just before filling.

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