“As consumer demand for plant-based foods increases, coconut oil has become a popular fat choice for its rich flavor with a mild coconut aroma,” explains Harvard. “Coconut oil contains no cholesterol, no fiber, and…traces of vitamins, minerals, and plant sterols. Plant sterols have a chemical structure that mimics blood cholesterol, and may help to block the absorption of cholesterol in the body.”
If you’re unsure of how to add more coconut oil and coconut fat to your diet, these three amazing coconut recipes will having you go nuts for this popular ingredient.
Caramelized Banana Oatmeal
Forget instant oats or the stuff from the box. This extravagant breakfast awakens your tastebuds bright and early in the morning with caramelized flavors not unlike creme brulee…but far healthier!
A single bowl of this fancy oatmeal nets you nearly 30% of your daily requirement of zinc, because oats are exceptionally high in this immune-boosting mineral (the bananas and other ingredients add a touch of sweetness, plus even more zinc!). The high fiber content also
ensures you feel full and happy all morning, beating those mid-morning snack blues.
1 cup rolled oats
3 bananas, sliced into rounds
1/4 cup coconut oil
1/4 cup organic, pure maple syrup (or a similar natural sweetener of your choice)
Pinch of cinnamon
Dash of vanilla extract
Bring 2 cups of water to a boil and add the oats, then lower the heat to a simmer and let it cook until it thickens (approximately 5-8 minutes).
While the oatmeal is simmering, heat oil in a frying pan and add the syrup, cinnamon and vanilla. Whisk briskly as the liquid starts to bubble and caramelize, then add all the bananas and simmer for 2 minutes.
Flip the bananas and simmer for another 2 minutes. By now, the banana slices should be golden-brown and the natural sugars starting to coat each slice in delicious caramelization.
Scoop the oats into a bowl, add your banana toppings and enjoy hot!
Ginger Detox Shake
You expose your body to a lot of toxins on a daily basis, whether it’s from chronic stress, lack of relaxation, poor diet, or environmental pollution.
Get your day of rest and relaxation off to a healthy start with this detoxification shake. It will help cleanse your body and mind, while the fresh ginger is high in plant compounds shown to soothe away chronic inflammation and energize your immune system. You’ll also get lots of healthy fats from chia seeds and coconut milk, which also promote calmness and rest. But you won’t be thinking of any of that when you take a sip — it’s sweet and creamy with strong tropical flavors, transporting your tastebuds away to a Hawaiian vacation.
1/2 cup frozen peaches
1/2 cup frozen pineapple
1/2 cup frozen mango
3-4 tbsp lemon juice
3/4 cup unsweetened coconut milk
2-inch ginger root, peeled and grated
1/2 tbsp honey, ideally raw and organic
1 scoop vanilla protein powder
1 tbsp chia seeds or flax seeds
Add all ingredients to a blender and blend until creamy. Enjoy!
Coconut-Berry Raw Cookies
These decadent treats are fully raw, preserving all the nutritional density, vitamins, and minerals in each healthy ingredient. And while it requires zero baking, this effortless recipe is bursting with flavor and nutrients. Every bite delivers lots of healthy fats (including medium-chain triglycerides from the coconut, which may support your immune system) and digestion-boosting fiber. Best of all? The tart sweetness of the goji berries!
A single 5-tablespoon serving of goji berries packs exceptionally high levels of vitamins and antioxidants, including five times your daily needs of vitamin A. Plus, studies have found that the berries strengthen your immunity and promote a general feeling of improved wellness.
1/2 cup organic sorghum flour
1/4 cup organic almond flour
1 tbsp tapioca flour
2 tsp psyllium husk powder (unsweetened)
2 tsp baking soda
1/2 tsp kosher salt
1/2 cup organic coconut sugar
1 1/2 tsp vanilla powder
1 cup shredded coconut
3/4 cup organic goji berries
1/4 cup coconut oil
2 tbsp full-fat coconut milk
In a bowl, combine the baking soda, sorghum flour, almond flour, tapioca flour, psyllium, and salt. Whisk well.
Beat in the sugar, vanilla powder, coconut milk and coconut oil. Mix well.
Stir in the goji berries, then kneed into a ball.
Spread out the dough into circles. Place on a baking sheet, sprinkle with shredded coconut, and place it in your freezer until you’re ready to enjoy!