Difference between revisions of "Eat Coconut Oil"

{{fa}}Medical research has shown that coconut oil is a better choice than any other saturated fat. It may provide a wide range of health benefits, from improving blood sugar and insulin rates to helping with weight control.<ref name="rf1">http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/food/nutrition/article/coconut-oil-all-its-cracked-be</ref> <ref name="rf2">http://www.webmd.com/diet/coconut-oil-and-health?page=1</ref> It has also been found to strengthen mineral absorption which can promote healthy teeth and bones.<ref name="rf3">http://wellnessmama.com/2072/benefits-of-coconut-oil/</ref> Coconut oil has also been found to have antibacterial, anti-fungal and antiviral properties.<ref name="rf4">http://www.ncbi.nlm.nih.gov/pubmed/24328700</ref> You can use coconut oil in many ways, but eating it is a simple and direct way to take advantage of its beneficial qualities.  

#Sauté vegetables in coconut oil. Coconut oil has a high smoke point, so it is safe to cook with at high temperatures.<ref name="rf5">http://wellnessmama.com/8858/eat-more-coconut-oil/</ref> This makes it a great choice for sautéeing your favorite vegetables or making stir fry. Let a few tablespoons (whatever your recipe calls for) of coconut oil melt in a pan and coat it well, then add your ingredients and season as desired.

#Use it to pan-fry meat, fish, or eggs. You can use coconut oil as you would any other to coat a pan and cook these foods.<ref name="rf6">http://www.greenideareviews.com/2012/10/06/cooking-and-frying-with-coconut-oil-review-does-it-work/</ref> <ref name="rf7">http://www.swansonvitamins.com/blog/natural-health-tips/using-coconut-oil</ref> Put a few tablespoons (or whatever your recipe calls for) of coconut oil in a pan. Once it melts and heats, you are ready to pan-fry.

#Roast vegetables using coconut oil. You can coat vegetables in melted coconut oil and seasoning and roast as you normally would. A good start is to make coconut roasted broccoli.<ref name="rf8">http://frugalanticsrecipes.com/2012/09/cookbook-review-veggies-for-carnivores/</ref>

#Use coconut oil to pop popcorn. Coconut oil makes a great choice for making popcorn.<ref name="rf7" /> Add coconut oil and popcorn together to a heavy-bottomed pan. Use enough coconut oil to coat the bottom of the pan, and use just enough kernels to make a single layer. Stir or shake to make sure the kernels are coated well with the coconut oil. Place the pan over medium heat and cover it. Listen for the kernels to start popping. As soon as the popping slows to intervals of a few seconds, remove from heat.

#Make chocolate coconut bark. This is a delicious treat that incorporates coconut oil. <ref name="rf9">Sisson, M and Meier, J. Primal Blueprint Quick and Easy Meals. Primal Nutrition Inc. 2011</ref>

#Make chocolate coconut energy bars.<ref name="rf10">http://wellnessmama.com/7942/chocolate-coconut-energy-bars/</ref>

#Use coconut oil as an ingredient in smoothies. Add 1-2 tablespoons of coconut oil to a smoothie along with the other ingredients.<ref name="rf5" /> For example, pour 1 cup of any kind of milk and 1 cup of ice into a blender. Add 1 tablespoon of coconut oil and 1 ripe banana. Blend and serve.

#*Coconut oil may be solid at room temperature, and blending it into a smoothie might leave small chunks of it. If you don't like this, you can melt the coconut oil at a low temperature first, then slowly add it to the rest of the smoothie ingredients as you blend them.<ref name="rf5" />  

#*To get the best texture and taste, some prefer to also add a bit of high-quality unsalted butter and/or sweetener to their coffee or other drink.<ref name="rf11"> http://wellnessmama.com/5673/healthy-coffee/</ref>

#Mix a spoonful of coconut oil into a variety of prepared foods. You can add a bit of coconut oil to many cooked or prepared foods as a way of getting more of it in your diet.<ref name="rf12">http://www.kitchendaily.com/read/10-easy-ways-use-coconut-oil-cooking</ref> You can try stirring a spoonful into soup, yogurt, oatmeal, or pasta. You can also mix it into peanut butter or another spread.

#Use coconut oil in a marinade. Melt a few tablespoons of coconut oil and add it to any marinade.<ref name="rf12" /> Use it as usual for meat, fish, etc.

#*To replace shortening with coconut oil, mix coconut oil and butter in equal proportions. Use ¾ the amount called for by a recipe.<ref name="rf13">http://www.coconutoil-online.com/Recipes_and_Tips_for_Using_Coconut_Oil.html</ref> For example, if a recipe asks you to use 2 cups of shortening, use ¾ coconut oil and ¾ cup butter to make a mixture totaling 1 ½ cups.  

#Use coconut oil instead of butter on toast, muffins, etc. Allow the coconut oil to come to room temperature, or melt it, or blend it to a paste-like consistency, then use as you would butter.<ref name="rf14">http://www.md-health.com/Substitute-Coconut-Oil-For-Butter.html</ref> You can also substitute coconut oil for butter when making a butter-based frosting for baked goods.<ref name="rf15">http://www.onegreenplanet.org/vegan-food/tips-for-baking-with-coconut-butter/</ref>

#Substitute coconut oil for eggs. Eggs are often used as a binding agent, but coconut oil can work just as well. This can help if you are trying to cook vegan, and is another way to incorporate coconut oil into your diet. Simply use 1 tablespoon of coconut oil in place of one egg, adjusting as necessary if you are seeking a particular consistency.<ref name="rf16">http://www.emaxhealth.com/1/how-substitute-coconut-oil-eggs-recipes</ref>

*Coconut oil can be solid at room temperature or below. To get it to a workable consistency, you can melt it, or stir and mash it until it is a smooth paste.<ref name="rf13" />

*Scrape solidified coconut oil from the jar in small chunks or flakes, then work them into a paste. This will help you measure the oil and work it into foods. <ref name="rf13" />