by Bruce Fife
MAKES 1 SMOOTHIE
Fruit Smoothie Blend
1 cup strawberries
1 cup raspberries
1 cup blueberries
1 cup coconut milk
1 cup orange juice
honey (optional)
Chill ingredients before using. Fruit can be frozen. Blend all ingredients in a blender until smooth. To thicken the smoothie, put it into the freezer for 45 minutes. For a sweeter smoothie, you may add a little honey or other sweetener. Contains 1 tablespoon coconut oil per smoothie.
MAKES 2 SMOOTHIES
Yogurt Smoothie
You don’t always have to use coconut milk to add coconut oil to a smoothie. Here is a recipe that uses coconut oil. The secret to adding coconut oil to a smoothie is to put it in last while the blender is turned on. This way the oil is more evenly dispersed in the drink. If you add coconut oil while mixing the fruit, it tends to harden and form little beads or chunks that some people prefer not to have in a smoothie.
1 cup vanilla yogurt
1 cup fruit juice
2 cups fruit
2 tablespoons melted coconut oil*
Chill all ingredients except coconut oil before using. Fruit can be frozen. Blend yogurt, juice, and fruit in a blender until smooth. Just before turning off the blender, slowly pour in melted coconut oil. Continue to blend for about a minute. Contains 1 tablespoon coconut oil per smoothie.
MAKES 2 SMOOTHIES
Whole-Wheat Muffins
¾ cup lukewarm water
1 egg
? cup honey
½ cup applesauce
1 teaspoon vanilla
3 tablespoons melted coconut oil
¾ cups whole-wheat flour
2 teaspoons baking powder
¼ teaspoon salt
Preheat oven to 400 degrees F. Combine water, egg, honey, applesauce, vanilla, and melted coconut oil (not hot) in a bowl and mix thoroughly. In a separate bowl mix together flour, baking powder, and salt. Add the dry ingredients to the liquid, mixing just until moistened. Pour into greased muffin cups. Bake for 15 minutes. Each muffin contains ¼ tablespoon oil. If you increase the coconut oil in the batter to 6 tablespoons, then each muffin will contain ½ tablespoon oil.
MAKES 12 MUFFINS
Blueberry Muffins
This recipe makes delicious whole-wheat blueberry muffins.
½ cup lukewarm water
1 egg
½ cup honey
1 teaspoon vanilla
3 tablespoons melted coconut oil
1½ cups whole-wheat flour
2 teaspoons baking powder
¼ teaspoon salt
1 cup fresh blueberries
Preheat oven to 400 degrees F. Combine water, egg, honey, vanilla, and melted coconut oil (not hot) in a bowl and mix thoroughly. In a separate bowl mix together flour, baking powder, and salt. Add the dry ingredients to the liquid, mixing just until moistened. Fold in the blueberries. Pour into greased muffin cups. Bake for 15 minutes. Each muffin contains tablespoon oil.
As a variation to this recipe you can substitute another fruit, such as raspberries or cherries, for the blueberries. You can create a variety of delicious muffins using different types of fruits.
MAKES 12 MUFFINS
Coconut Bran Muffins
1 cup water
1 tablespoon vanilla extract
? cup honey
1 egg
¼ cup wheat bran
1 cup whole-wheat flour
¼ cup grated unsweetened coconut
2 teaspoons baking powder
¼ teaspoon salt
1 teaspoon cinnamon
½ teaspoon nutmeg
3 tablespoons melted coconut oil
½ cup nuts
Combine water, vanilla, honey, egg, and bran in a bowl and let sit for about 10 minutes. The bran will absorb some of the moisture as it sits, which will improve the texture of the final product. In another bowl mix flour, coconut, baking powder, salt, cinnamon, and nutmeg. Preheat oven to 400 degrees F. Add melted coconut oil (not hot) to the liquid ingredients, add the nuts, and mix together. Combine the wet and dry ingredients in one bowl and mix just until moist. Do not overmix or the muffins will not rise as well. Pour into greased muffin cups. Bake for 15 minutes. Each muffin contains¼ tablespoon coconut oil. If you increase the coconut oil in the recipe to 6 tablespoons, each muffin will contain½ tablespoon oil.
MAKES 12 MUFFINS
Baking-Powder Biscuits
2 cups whole-wheat flour
3 teaspoons baking powder
½ teaspoon salt
5 tablespoons coconut oil
¾ cup coconut milk
Preheat oven to 450 degrees F. Combine flour, baking powder, and salt in a bowl. The coconut oil should be hardened, not melted. Cut coconut oil into flour to form coarse crumbs. Add coconut milk and stir quickly with fork just until dough follows fork around bowl. Knead on lightly floured surface about 10 times. Roll or pat dough to½-inch thickness. Dip biscuit cutter in flour and cut dough. Place on ungreased cookie sheet and bake for 12 minutes. Each biscuit contains ½ tablespoon coconut oil.
MAKES 10 BISCUITS
Whole-Wheat Pancakes
¼ cup coconut oil
1½ cups whole-wheat flour
¼ teaspoon salt
2 teaspoons baking powder
1 egg
¾ cup lukewarm water
½ cup applesauce
Heat coconut oil in skillet over low heat until just melted. Mix flour, salt, and baking powder in a bowl. In a separate bowl, beat egg, water, applesauce, and melted (not hot) oil together. Leave the coconut oil residue in the skillet and increase temperature to moderate heat, about 300 degrees F. As the skillet is heating, combine liquid and dry ingredients and mix only until well dampened. Do not overmix, as this will make pancakes heavier. Use about 3 tablespoons batter for each pancake. Cook until bubbles form over surface, turn gently, and brown the other side. Serve hot with honey, maple syrup, fruit, or other topping.
Each pancake contains ? tablespoon oil. Three pancakes supply 1 tablespoon oil and six pancakes 2 tablespoons. You can adjust the amount of oil you use. Reducing the amount of coconut oil in the batter to 2 tablespoons would give you 1 tablespoon for every 6 pancakes.
MAKES 12 PANCAKES
Coconut-Orange Pancakes
1 cup whole-wheat flour
1 ½ teaspoons baking powder
¼ teaspoon salt
¼ cup grated coconut
1 egg
1 tablespoon molasses
¼ cup coconut oil
1¼ cups lukewarm orange juice
Mix flour, baking powder, salt, and coconut in a bowl. In a separate bowl, combine egg, molasses, coconut oil, and orange juice. Warm orange juice is used to keep the coconut oil from hardening. Heat an additional tablespoon of coconut oil in a skillet to prevent the pancakes from sticking. Mix the dry ingredients with the wet. Spoon batter onto hot skillet, making pancakes about 2½ to 3 inches in diameter. Serve with your choice of toppings. Each pancake contains ? tablespoon coconut oil.
MAKES ABOUT 12 PANCAKES
Granola
6 cups old-fashioned oats
2 teaspoons cinnamon
4 cups shredded or flaked coconut
2 cups pecans, chopped
1 cup sunflower seeds
1 cup coconut oil
1 cup honey
1 tablespoon vanilla extract
1 cup raisins
In a large bowl mix together oats, cinnamon, coconut, pecans, and sunflower seeds. Heat oil and honey in a small saucepan over medium heat until just melted, but not hot; remove from heat and add vanilla. Stir honey mixture into oat mixture. Pour into large baking dish. Bake at 325 degrees F for 1 hour and 15 minutes or until oats are golden brown. Stir occasionally while cooking for even browning. Remove from oven and cool. Add raisins. Store in an airtight container. Each serving contains about 1 tablespoon coconut oil.
MAKES 14 1
-CUP SERVINGS
Coconut Banana Bread
1 cup coconut oil
2 cups sugar
1 can (5½ ounces) crushed pineapple with juice
4 eggs
1 ripe banana, mashed
4 cups flour
1 cup unsweetened shredded coconut
2 teaspoons baking powder
1 teaspoon baking soda
¾ teaspoon salt
Preheat oven to 350 degrees F. Stir together coconut oil and sugar. Mix in pineapple with juice, eggs, and banana. Add flour, coconut, baking powder, baking soda, and salt. Pour batter into two greased and floured 9" x 5" loaf pans. Bake about 60 minutes, or until knife inserted in the center comes out clean. Loaf can be cut into about 16 ½-inch slices. Each slice contains 1 tablespoon coconut oil.
MAKES 1 LOAF
CONDIMENTS
Seasoned Coconut Oil
A dip popular at some Italian restaurants combines olive oil and seasonings. Bread is dipped into the mixture and eaten as an appetizer. You can make a similar dip using coconut oil in place of olive oil.
3½ tablespoons coconut oil
2 tablespoons onion, finely diced
1 tablespoon garlic, finely diced
½ teaspoon basil
½ teaspoon oregano
¼ teaspoon paprika
¼ teaspoon salt
? teaspoon black pepper (or cayenne pepper)
Combine all ingredients in a small saucepan. Heat until mixture just begins to simmer. Turn off the heat and let sit until cool. Don’t overheat; your goal is not to cook it but just help the flavors blend. You can use this as a dip or as a spread for bread, a topping for pasta or vegetables, or a salad dressing.
MAKES ½ CUP
Coconut Mayonnaise
Coconut mayonnaise made with 100 percent coconut oil, as in this recipe, tastes best when it is freshly made. When it is refrigerated it tends to harden because the oil solidifies. If you have mayonnaise left over after making this recipe and intend to use it a day or two later, bring it out of the refrigerator and let it sit at room temperature for about 30 minutes before using (depending on how warm your kitchen is). This will allow time for it to soften. The texture won’t be as good as when it was freshly made, but it will still be usable.
1 egg
1 tablespoon apple cider vinegar
½ tablespoon prepared mustard
? teaspoon paprika
¼ teaspoon salt
1¼ cups melted coconut oil
Combine egg, vinegar, mustard, paprika, salt, and ¼ cup of melted (not hot) coconut oil in blender or food processor. Blend for about 60 seconds. While machine is running, pour in the remaining coconut oil very slowly in a fine, steady stream. The secret to making good mayonnaise is to add the oil in slowly. Mayonnaise will thicken as oil is added. Taste and adjust seasoning as needed. Each tablespoon of mayonnaise will contain about ½ tablespoon of coconut oil.
MAKES 1½ CUPS
Vinegar and Oil Dressing
One of the drawbacks to using coconut oil as a salad dressing is its high melting point (76 degrees). Salads are usually served chilled, so when coconut oil is added, it hardens. You can get around this characteristic if you mix coconut oil with another oil that has a lower melting point, such as olive oil. This recipe is a good example.
¼ cup coconut oil
¼ cup extra virgin olive oil
3 tablespoons water
¼ cup apple cider vinegar
½ teaspoon salt
? teaspoon black pepper
Put all ingredients into a screw-top jar. Cover and shake vigorously until well blended. Let stand at room temperature for 1 hour. Store in the refrigerator. The oil will eventually rise to the top and harden in the refrigerator. It will melt if you set it out at room temperature for an hour or so. You may also speed the melting of the oil by submerging the jar in hot water for a few minutes. Each tablespoon of dressing contains about ½ tablespoon of coconut oil.
MAKES 1 CUP
Buttermilk Dressing
¾ cup Coconut Mayonnaise
cup buttermilk
1 teaspoon dried dill
½ teaspoon onion powder
¼ teaspoon garlic powder
½ teaspoon salt
dash of black pepper
Blend all ingredients together. Refrigerate for at least 1 hour. Each tablespoon of dressing contains about ? tablespoon coconut oil.
MAKES 1 CUP
SALADS
Tomato Vinaigrette Salad
2 medium tomatoes, sliced
lettuce leaves
¾ cup Vinegar and Oil Dressing
1 teaspoon oregano
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon dry mustard
1 clove garlic, crushed
4 scallions, finely chopped
1 tablespoon finely chopped cilantro
On each serving plate lay tomato slices on top of a bed of lettuce leaves. Mix together Vinegar and Oil Dressing, oregano, salt, pepper, mustard, and garlic and pour over tomatoes. Garnish with scallions and cilantro. Each serving contains ¾ tablespoon of coconut oil.
SERVES 4
Waldorf Salad
4 medium-sized tart apples, diced
¾ cup finely chopped celery
½ cup walnuts, chopped
½ cup raisins
¾ cup Coconut Mayonnaise
lettuce leaves
Mix all ingredients together. Serve on a bed of lettuce leaves. Each serving contains 1½ tablespoons coconut oil.
SERVES 4
Fruit and Coconut Salad
1½ cups chopped fresh pineapple
2 bananas, sliced
2 oranges, peeled and diced
2 apples, cored and diced
1 cup raisins or chopped dates
½ cup shredded coconut
¾ cup Coconut Mayonnaise
lettuce leaves
Mix all ingredients together. Serve on bed of lettuce leaves. Each serving contains 1 tablespoon coconut oil.
SERVES 6
Potato Salad
2 pounds (about 6 medium-sized) red potatoes
1 small onion, chopped
½ cup finely chopped dill pickle
¼ cup Vinegar and Oil Dressing
1 teaspoon salt
? teaspoon pepper
½ cup Coconut Mayonnaise
1 medium stalk celery, chopped
2 hard-boiled eggs, coarsely chopped
Chop potatoes into ½-inch cubes and cook in boiling water until tender. Drain water and let cool. Mix potatoes with the rest of the ingredients, cover, and chill slightly before serving. Each serving contains tablespoon coconut oil.
SERVES 4
Three-Bean Salad
1 can (16 oz) green beans
1 can (16 oz) wax beans
1 can (16 oz) red kidney beans
1 cup chopped celery
4 scallions, finely chopped
1 cup chopped bell pepper
½ cup chopped dill pickle
¾ cup Vinegar and Oil Dressing
teaspoon salt
? teaspoon black pepper
Mix all ingredients. Chill briefly and serve. Each serving contains ½ tablespoon coconut oil.
SERVES 6
Tomato and Garbanzo Bean Salad
2 medium tomatoes, chopped
½ cup finely chopped bell pepper
½ cup chopped Bermuda or Spanish onion
1 clove garlic, crushed
1 can (16 oz) garbanzo beans, drained
¼ cup minced cilantro
½ teaspoon dried marjoram or oregano
¼ teaspoon salt
? teaspoon black pepper
½ cup Vinegar and Oil Dressing
Put all ingredients in a large bowl and mix well. Cover and let sit at room temperature at least 1 hour. Toss well before serving. Contains ½ tablespoon coconut oil per serving.
SERVES 4
Macaroni Salad
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br /> ½ pound elbow macaroni
1 cup diced celery
½ cup diced scallions
? cup finely chopped bell pepper
1 cup Coconut Mayonnaise
2 tablespoons white vinegar or lemon juice
2 teaspoons prepared mustard