by Bruce Fife
1½ teaspoons salt
? teaspoon black pepper
Cook macaroni according to package directions, drain, and chill. Combine macaroni with remaining ingredients, cover, and chill briefly before serving. Each serving contains 2 tablespoons coconut oil.
SERVES 4
VARIATION: Add 3 cups cubed cooked chicken and an extra ? cup mayonnaise. Can be served as an entrée. Makes 6 servings. Each serving contains approximately 2 tablespoons coconut oil.
SOUPS
Clam Chowder
½ cup water
1 bottle (8 oz) clam juice
½ cup minced yellow onion
4 cloves garlic, minced
1 stalk celery, chopped
2 cups diced potatoes
1 teaspoon salt
? teaspoon white pepper
1 can (14 oz) coconut milk
1 can (8 oz) minced or chopped clams
¼ teaspoon paprika
In a medium saucepan heat water, clam juice, onion, garlic, celery, potatoes, salt, and pepper to boiling. Reduce heat and simmer for about 20 minutes or until potatoes are tender. Add coconut milk and clams with their liquid. Cook for about 5 minutes until heated through. Sprinkle with paprika. Each serving contains 1 tablespoon coconut oil. You may easily increase the amount of coconut oil in this dish by simply adding it.
SERVES 4
Cream of Asparagus Soup
1 pound asparagus, washed, trimmed, and cut in 1-inch pieces
½ cup chopped celery
¼ cup chopped onion
1 cup water
1 can (14 oz) coconut milk
1¼ teaspoon salt
? teaspoon pepper
¼ teaspoon tarragon
Simmer asparagus, celery, and onion in water for 20 minutes or until very tender. Add coconut milk. Puree, a little at a time, in an electric blender at low speed. Return to pan and add salt, pepper, and tarragon, stirring occasionally, until hot but not boiling. Each serving contains 11/3 teaspoons coconut oil.
SERVES 3
Cream of Artichoke Soup
½ cup chopped celery
¼ cup chopped onion
2 cloves garlic
2 tablespoons coconut oil
2 tablespoons flour
1 cup water
1 can (14 oz) coconut milk
1 can (14 oz) artichoke hearts, drained and rinsed
1 teaspoon salt
¼ teaspoon white pepper
¼ teaspoon thyme
Sauté celery, onion, and garlic in coconut oil in a heavy saucepan over low heat until vegetables are tender. Stir in flour and cook for 2 minutes. Add water and coconut milk and bring to a boil. Reduce heat and simmer for 8 to 10 minutes. Puree half the mixture and all of the artichoke hearts in an electric blender; add to pan. Add remaining ingredients and heat, stirring, 2 to 3 minutes. Each serving contains 2 tablespoons coconut oil. You can increase or decrease the oil content by adjusting the amount of oil used to sauté the vegetables.
SERVES 3
Cream of Cauliflower Soup
2 cups chopped cauliflower
½ cup chopped celery
½ cup chopped onion
1 cup water
2 tablespoons butter
2 tablespoons flour
1 can (14 oz) coconut milk
1¼ teaspoon salt
? teaspoon black pepper
¼ teaspoon curry powder
Simmer cauliflower, celery, and onion in water for 20 minutes or until very tender. Puree, a little at a time, in an electric blender at low speed. Heat butter in a saucepan over medium heat; blend in flour and cook until lightly browned, stirring frequently. Add coconut milk slowly, stirring until smooth. Mix in puree, salt, pepper, and curry powder, stirring occasionally, until hot but not boiling. Contains 11/3 tablespoons coconut oil per serving.
SERVES 3
Vegetable Beef Stew
Coconut oil can easily be added to many of your favorite dishes. This recipe shows you how simple it can be.
¼ cup coconut oil
1 pound beef, cut into bite-size pieces
½ onion, chopped
2 carrots, chopped
3 cups water
½ cup tomato sauce
2 medium potatoes, chopped*
1 cup green beans
1 tablespoon diced cilantro
salt and pepper
Heat coconut oil in a large saucepan over medium heat. Add beef and lightly brown. Add onion and carrots and cook until tender, stirring frequently. Add water, tomato sauce, potatoes, and green beans; cover and simmer for 20 minutes or until vegetables are tender. Add cilantro and salt and pepper to taste and cook 1 additional minute. Each serving contains 1 tablespoon coconut oil. You may adjust the oil content by adding more or less.
SERVES 4
ENTRÉES
Chicken Salad
3 cups diced cooked chicken
1 cup diced celery
¼ cup minced Bermuda or Spanish onion
¼ cup minced bell pepper
2 tablespoons pimiento
¾ cup Coconut Mayonnaise
2 tablespoons lemon juice
¼ teaspoon salt
? teaspoon black pepper
paprika
Mix all ingredients, except paprika, together, cover, and chill briefly before serving. Garnish with paprika before serving. Each serving contains 1 tablespoon coconut oil.
SERVES 6
Egg Salad
12 hard-boiled eggs, chilled, coarsely chopped
1 tablespoon minced yellow onion
½ cup minced celery
1 tablespoon minced parsley
1 teaspoon salt
? teaspoon black pepper
½ cup Coconut Mayonnaise
Mix all ingredients together. Stir well and serve on a bed of lettuce, on sliced tomatoes, or as a sandwich spread. Each serving contains ¾ tablespoon coconut oil.
SERVES 4
Tuna Salad
2 cans (7 oz each) tuna, drained and flaked
½ cup minced Bermuda onion
juice of ½ lemon
½ cup Coconut Mayonnaise
2 tablespoons minced cilantro
½ teaspoon dried dill
dash of salt
? teaspoon black pepper
Mix all ingredients together. Serve on a bed of lettuce leaves or sliced tomatoes. May also be used as a sandwich spread. Each serving contains 1 tablespoon coconut oil.
SERVES 4
Curried Shrimp Salad
? cup Coconut Mayonnaise
3 tablespoons sour cream
1 teaspoon curry powder
1 teaspoon lemon juice
2 scallions, minced
? teaspoon black pepper
1 pound shrimp, cooked and shelled
mixed lettuce leaves
Mix all ingredients, except lettuce, together. Serve on a bed of mixed lettuce leaves. Each serving contains ¾ tablespoon coconut oil.
SERVES 4
Chicken Oriental
¼ cup coconut oil
1 medium onion, chopped
3 cloves garlic, chopped
½ bell pepper, chopped
½ head broccoli, sliced
1 pound chicken, cut in bite-sized pieces
8 ounces mushrooms, sliced
2 cups bean sprouts
1 teaspoon ground ginger
1 teaspoon salt
3 tablespoons cornstarch
1½ cups chicken broth or water
¼ cup tamari sauce
½ cup sliced almonds, toasted
Heat coconut oil in large skillet over medium heat. Add onion, garlic, bell pepper, and broccoli and sauté until tender. Add chicken, mushrooms, bean sprouts, ginger, and salt; cover and cook, stirring occasionally, for about 3 minutes. Mix cornstarch into chicken broth and add to skillet, stirring constantly, until thick and bubbly. Remove from heat. Stir in tamari sauce. Serve topped with toasted almonds. Each serving contains 1 tablespoon coconut oil.<
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SERVES 4
Broccoli Smothered in Coconut Chicken Sauce
1 large head broccoli divided into flowerets (about 4 cups)
½ cup chopped green pepper
½ onion, chopped (about ½ cup)
¼ cup coconut oil
¼ cup flour
1 teaspoon salt
¼ teaspoon pepper
1 can (14 oz) coconut milk
1 cup water or chicken broth
1 can (4 oz) mushroom stems and pieces, drained
3 cups cut-up cooked chicken
Cook broccoli in steamer. While broccoli is cooking, sauté green pepper and onion in coconut oil over medium heat for 5 minutes; remove from heat. Blend in flour, salt, and pepper. Cook over low heat, stirring constantly, until vegetables are tender; remove from heat. Stir in coconut milk, water, mushrooms, and chicken. Heat to boiling, stirring frequently; reduce heat and simmer for about 10 minutes, until sauce thickens. Serve over hot steamed broccoli. Each serving contains 1 tablespoon coconut oil.
SERVES 4
Salmon in Coconut Cream Sauce
1 can (14 oz) coconut milk
1 tablespoon cornstarch
1 teaspoon curry powder
? teaspoon salt
? teaspoon white pepper
1 to 1½ pounds salmon fillets, skinned
½ cup chopped tomato
¼ cup fresh chopped cilantro
Preheat oven to 350 degrees F. In a casserole dish mix coconut milk, cornstarch, curry, salt, and pepper. Add salmon, cover, and bake for 1 hour. Serve salmon covered with the cream sauce and topped with fresh tomato and cilantro. Goes well with a little of the sauce poured on a side dish of vegetables such as broccoli, green beans, or peas. Each serving contains 1 tablespoon coconut oil. More oil may be added if desired.
SERVES 4
Fillet of Sole in Coconut Milk
cup coconut oil
1 onion, chopped
1 bell pepper, chopped
2 cups chopped cauliflower
5 cloves garlic, chopped
4 sole fillets*
1 teaspoon cornstarch
1 teaspoon garam masala†
1 can (14 oz) coconut milk
salt and black pepper, to taste
Heat coconut oil in skillet and sauté onion, pepper, cauliflower, and garlic until tender. Push vegetables to side of skillet and add sole. Stir cornstarch and garam masala into coconut milk and add to skillet. Cover and simmer for 10 minutes. Add salt and pepper. Contains 2 tablespoons coconut oil per serving.
SERVES 4
Thai Shrimp and Noodles
8 to 10 oz wheat or rice noodles
¼ cup coconut oil
1 onion, chopped
1 green pepper, chopped
1 head broccoli, chopped
1 teaspoon green curry paste*
½ pound shrimp, peeled, tails off
¼ cup fish sauce*
salt to taste
Cook noodles according to package directions. Heat coconut oil in a skillet and sauté onion, green pepper, and broccoli until tender. Add green curry paste and shrimp and continue cooking for 5 minutes or until shrimp is cooked. Add fish sauce, remove from heat, and stir in noodles. Add salt to taste. Each serving contains 1 tablespoon coconut oil.
SERVES 4
DESSERTS
Whole-Wheat Coconut Brownies
½ cup coconut oil
2 eggs
1 cup sugar
1 teaspoon vanilla extract
¾ cup whole-wheat flour
½ cup cocoa powder
½ teaspoon baking powder
¼ teaspoon salt
½ cup pecans, chopped
1 cup shredded or flaked coconut
Preheat oven to 350 degrees F. Blend coconut oil and eggs together. Mix in sugar and vanilla and set aside. In a separate bowl mix flour, cocoa, baking powder, and salt. Mix together wet and dry ingredients. Stir in pecans. Pour batter into a greased 8" x 8" x 2" baking dish. Sprinkle coconut on top and bake 30 to 35 minutes. Cool to room temperature and cut into 16 squares. Each square contains ½ tablespoon coconut oil.
MAKES 16 SQUARES
Coconut Cookies
3 cups flour
1½ cups grated or shredded coconut
1½ teaspoons baking powder
1 teaspoon salt
1¼ cups coconut oil
3 eggs
1½ cups sugar
1½ teaspoons almond extract
Preheat oven to 375 degrees F. Mix together flour, coconut, baking powder, and salt and set aside. Blend coconut oil, eggs, sugar, and almond extract. Mix wet and dry ingredients together. Roll dough into 1 ½-inch balls and place 2 inches apart on cookie sheet. Flatten balls to about ½-inch thickness. Bake for 12 to 15 minutes, until pale tan. Transfer to wire racks to cool. Each cookie contains ½ tablespoon coconut oil.
MAKES 36 TO 40 COOKIES
Coconut Oatmeal Cookies
1 cup brown sugar
½ cup coconut oil
2 eggs
½ teaspoon vanilla extract
1½ cups flour
1 cup oats
½ cup shredded or grated coconut
½ teaspoon baking soda
½ teaspoon cinnamon
¼ teaspoon salt
½ cup walnuts, chopped
Preheat oven to 375 degrees F. Mix together sugar, coconut oil, eggs, and vanilla. In a separate bowl, combine flour, oats, coconut, baking soda, cinnamon, and salt; stir into wet mixture. Fold in walnuts. Roll into 1½-inch balls and place on ungreased cookie sheet 2 inches apart and slightly flatten. Bake for 15 minutes. Each cookie contains ? tablespoon coconut oil.
MAKES 24 COOKIES
Whole-Wheat Coconut Cake
21/3 cups whole-wheat flour
12/3 cups sugar
1¼ teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 cup coconut oil
2 eggs
2 ripe bananas, mashed
2 teaspoons lemon juice
¾ cups walnuts, chopped
1 cup shredded coconut
Preheat oven to 350 degrees F. Mix flour, sugar, baking powder, baking soda, and salt in large mixing bowl. Add coconut oil, eggs, bananas, and lemon juice and mix until all flour is dampened. Beat vigorously 2 minutes. Fold in walnuts. Sprinkle top with coconut. Bake in a greased and lightly floured 13" x 9" x 2" pan for 35 minutes or until knife inserted in center comes out clean. Cool 10 minutes in pan. Cut into slices. Each slice contains 1 tablespoon coconut oil.
MAKES 16 PIECES
RESOURCES
For additional information about the health and dietary aspects of fats and oils, particularly coconut oil and medium-chain fatty acids, refer to the resources listed here. If you can’t find these books at your local bookstore, they are available from their publishers or from Amazon.com.
BOOKS
Bruce Fife, N.D. Coconut Lover’s Cookbook. Piccadilly Books, 2004. (719) 550-9887. An entire book devoted to coconut cuisine. Contains 450 recipes using coconut products.
Bruce Fife, N.D. Eat Fat, Look Thin: A Safe and Natural Way to Lose Weight Permanently. Piccadilly Books, 2002. (719) 550-9887. Fat can be good for you and can help you lose unwanted weight—if it’s the right kind of fat. This book explains the “Coconut Diet,” which will help you shed excess weight without counting calories or giving up favorite foods. Includes recipes.
Charles T. McGee, M.D. Heart Frauds: Uncovering the Biggest Health Scam in History. Piccadilly Books, 2001. (719) 550-9887. The cholesterol theory of heart disease was disproved years ago, yet everyone is paranoid about cholesterol levels. The medical, pharmaceutical, and food industries continue to promote the cholesterol myth, all for the sake of profit. This book reveals the history of the cholesterol theory and explains why the medical profession is so reluctant to abandon it. For the sake of your health, you should read this revealing book.
Sally Fallon, Mary G. Enig, Ph
.D., and Patricia Connolly. Nourishing Traditions: The Cookbook That Challenges Politically Correct Nutrition and the Diet Dictorats. New Trends, 1999. (877) 707-1776. More than just a cookbook, this book is about eating the kinds of real food that have nourished people all over the world for centuries. It combines the wisdom of the ancients with the latest accurate scientific research. Contains insights from a variety of doctors and nutritionists. Great recipes that include healthy oils like coconut oil.
Mary G. Enig, Ph.D. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol. Bethesda Press, 2000. (301) 680-8600. An accurate overview of the health aspects of various fats and oils, including the benefits of coconut oil.