Coconut Cooler

Coconut Cooler
Prep Time
5 minutes prep time
Number of Servings
Serves 1
Ingredients
  • [q:1/4] cup coconut milk (homemade or from can, aseptic box, or refrigerated carton)
  • [q:1/4] cup lime juice
  • 1 or 2 coconut water ice cubes or regular ice cubes
  • [q:1/2] cup sparkling water
Directions
  1.  In a cocktail shaker, Mason jar, or other type of container with a lid, shake coconut milk and lime juice until well combined.
  2.  Place ice cubes in a glass and pour in coconut milk–lime juice mixture.
  3.  Top off glass with sparkling water.
Nutrition Info
169 Calories, 2 g Protein, 11 g Carbohydrates, 2 g Fiber, 15 g Total fat (13 g sat, 1 g mono), 97 mg Sodium, [nutrition:3] Vitamin B2 (riboflavin), B12, Manganese, [nutrition:2] Vitamin C, Copper, [nutrition:1] Magnesium, Phosphorus

Coconut-Carrot Soup with Ginger and Spices

Coconut-Carrot Soup with Ginger and Spices
Prep Time
60 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp olive oil
  • 1 yellow onion, chopped
  • 3 cloves garlic, chopped
  • [q:1 1/2] Tbsp minced fresh ginger
  • 4 cups peeled and chopped carrots
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 4 cups low-sodium vegetable stock
  • 1 can (14-oz) unsweetened coconut milk
  • 3 Tbsp honey
  • Salt and freshly ground black pepper
Directions
  1. Heat oil in a large pot set over medium heat. Add onion, garlic, and ginger and cook for 5 minutes. Add carrots, cumin, and coriander and cook for an additional 5 minutes.
  2. Add vegetable stock to pot and bring to a boil. Reduce heat to medium-low and simmer, covered, for 40 minutes.
  3. Remove pot from heat. Add coconut milk, honey, and salt and pepper to taste. Purée soup in a high-speed blender, working in batches. Serve. 
Nutrition Info
297 Calories, 5 g Protein, 25 g Carbohydrates, 5 g Fiber, 21 g Total fat (15 g sat, 4 g mono, 1 g poly), 110 mg Sodium, [nutrition:5] Vitamin A, Manganese, [nutrition:1] Vitamin C, Copper, Iron, Magnesium, Phosphorus, Potassium

Tropical Fruit Trail Mix

Tropical Fruit Trail Mix
A Simple and Refreshing Snack
Prep Time
5 minutes
Number of Servings
Serves 6
Ingredients
  • 1 cup cashew nuts
  • 1 cup chopped dried pineapple slices
  • [q:1/4] cup chopped crystallized ginger (approximately 2 oz)
  • [q:1/3] cup dried coconut flakes
Directions
  1. Combine all ingredients together in an airtight container with a lid.
  2. Enjoy!

Cashew-Cardamom Banana Coconut Smoothie

Cashew-Cardamom Banana Coconut Smoothie
Prep Time
10 minutes prep time + 4 hour cashew soak time
Number of Servings
2
Ingredients
  • [q:1/4] cup cashews, soaked for 4 hours and drained
  • 1 frozen banana,* cut into chunks
  • [q:3/4] cup unsweetened canned coconut milk**
  • [q:3/4] cup water
  • 1 Tbsp pure vanilla extract
  • 1 Tbsp virgin coconut oil
  • 1 Tbsp flaxseed oil
  • 1 Tbsp raw honey
  • [q:1/8] tsp ground cardamom
Directions
  1. Combine all ingredients in a blender and buzz until smooth.
  2. Pour into two glasses and serve immediately.

Back-To-School Trail Mix

Back-To-School Trail Mix
Prep Time
5 minutes
Number of Servings
About 2 cups
Ingredients
  • [q:3/4] cup almonds
  • [q:1/2] cup dried cranberries
  • [q:1/4] cup raisins
  • [q:1/4] cup dried coconut
  • [q:1/4] cup shelled sunflower seeds
Directions
  1. Gently mix ingredients together.
  2. Store in airtight container.

Which Alternative Cooking Oil Should You Use?

Which Alternative Cooking Oil Should You Use?
Pam Bump
Ellyndale Foods Oils

In partnership with NOW Foods

View our Trendspotting episode where you can learn about and WIN some of these oils!

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Contributor
Pamela Bump
Tags
kitchen / cooking
cooking oil
coconut
avocado
pumpkin

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The Coconut Cure

The Coconut Cure
Coconuts and coconut butter

From a metabolic perspective, coconut can do no wrong. It feeds the thyroid and is the only source of saturated fat that does not require bile to break it down for your body to use it. Coconut oil actually bypasses the gallbladder. This is great news for anyone with a gallbladder condition or fatty liver.

It is a rich source of medium chain triglycerides (MCTs) that can improve the efficiency of your thyroid and boost metabolism over 50 percent. The beneficial fatty acids in coconut oil are fast burners that create a most efficient food fuel not only for your thyroid but also for your brain, where it can aid cognitive function. In fact, the MCTs produce ketones, substances your body produces when it breaks down fats for energy, which can play a major role in treating Alzheimer’s and other neurodegenerative diseases. 

Burn Belly Fat with Coconut Oil

At least two studies document the effectiveness of coconut oil on belly fat burn for both sexes. In one, participants received a daily dose of two tablespoons of coconut oil for a period of 12 weeks. At the end of the study, both men and women evidenced a reduction in waist circumference while the women also saw their HDL (good) cholesterol levels rise. 

This newly revived ancient oil, which has become wildly popular, has very few drawbacks. It does seem, however, to work best for those who have an A blood type due to the presence of dietary lectins (protein-based antigens) in other blood types. When it is not tolerated well, it may be due to this type of allergic response as lectins can disrupt digestion, impair immunity, and create agglutination of blood cells.

Still and all, coconut oil has been proven to be not only safe but also extremely effective at targeting abdominal fat in both men and women. Just the addition of two or more tablespoons of this delicious smart fat to your diet can reduce your belly fat and elevate your good cholesterol levels. 

As a rich source of lauric and caprylic acids, coconut functions as a marvelous antiviral, antifungal, and antiparasitic food.

Tags
coconut
coconut oil
weight loss / dieting
metabolism
books

Excerpted with permission from Eat Fat Lose Weight by Ann Louise Gittleman, PhD, CNS ($17.95, McGraw-Hill Companies, 2001)

Ann Louise Gittleman, Ph.D., C.N.S.

Orange Coconut Macaroons

Orange Coconut Macaroons
Prep Time
30 minutes
Number of Servings
18 to 20 macaroons
Ingredients
  • 3 large egg whites
  • [q:1/8] tsp cream of tartar
  • [q:1/8] tsp salt
  • [q:1/2] cup granulated sugar or coconut sugar
  • [q:1/2] tsp vanilla extract
  • [q:1/2] tsp orange extract
  • [q:1 1/2] cups unsweetened shredded coconut
  • [q:1/2] cup sweetened coconut flakes
Directions
  1. Preheat oven to 350°. Line 2 baking sheets with parchment paper.
  2. In a medium clean bowl, beat egg whites, cream of tartar, and salt with an electric mixer on high speed until stiff peaks form, almost like you’re making a meringue.
  3. Gently fold sugar, vanilla and orange extracts, and shredded and flaked coconut into egg white mixture.
  4. Scoop a level tablespoon of the batter and drop it onto the lined baking sheet. Repeat until all of the batter has been dropped onto the baking sheets. With your fingers, slightly pinch the top of each macaroon to make a little peak and to keep them from spreading out too thin.
  5. Bake for 10 to 15 minutes. The tops should turn a light golden-brown. Let cool for a few minutes before serving. Serve warm or at room temperature and store extras in an airtight container. 

Coconut-Crusted Tuna Cakes with Mango-Jalapeño Aioli

Coconut-Crusted Tuna Cakes with Mango-Jalapeño Aioli
Number of Servings
Makes 6 cakes
Ingredients

Tuna Cakes

  • 2 (5 oz.) cans of Safe Catch tuna (don’t drain, no oil or water added)
  • [q:1/4] cup red onion, finely diced
  • [q:1/4] cup Pork Dust (may exchange for almond flour)
  • [q:3/4] cup finely shredded coconut, divided
  • 2 teaspoons lemon juice
  • 1 egg, whisked
  • [q:1/4] cup Primal Kitchens Mayo
  • [q:1/4] teaspoon garlic granules
  • Salt and pepper to taste

Mango-Jalapeno Aioli

  • [q:1/2] cup Primal Kitchens Mayo
  • 1 cup diced fresh mango
  • [q:1/4] to [q:1/2] jalapeño, depending on the level of heat you want
  • salt to taste
Directions
  1. Start with assembling the tuna cakes by dumping all the ingredients (reserve [q:1/2] cup of the shredded coconut for later use) in a medium bowl and mixing until well combined.
  2. Separate into 6 equal portions and form into cakes.
  3. Put into the refrigerator for at least [q:1/2] an hour, but feel free to prep these the night before and refrigerate all night.
  4. Once the tuna cakes have chilled, remove them from the refrigerator and put the remaining [q:1/2] cup of shredded coconut into a bowl.
  5. Preheat a large skillet over medium-high heat with your favorite cooking oil (we used avocado oil, but you may also try an animal fat or coconut oil).
  6. Once the oil is hot, push each side of the tuna cake into the shredded coconut and put into the pan.
  7. Cook for 3 to 5 minutes per side, or until they are a medium to dark golden brown.
  8. For the aioli, we used our immersion blender (one of our favorite kitchen tools!) and put all the ingredients into a tall jar and mixed on low until well blended. Feel free to try a mini food processor or blender.
Nutrition Info
1 cake, made with almond flour: 275 Calories, 15 g Protein, 45 mg Cholesterol, 10 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 20 g Total fat (8 g sat), 316 mg Sodium, [nut:5] Vitamin B3 (niacin), [nut:4] Vitamin B6, Vitamin B12, [nut:2] Phosphorus, [nut:1] Vitamin C, Vitamin E

Carrot Ginger Paleo Cake

Carrot Ginger Paleo Cake
Number of Servings
Serves 12
Ingredients
  • [q:1 1/3] cup Just Like Sugar Table Top natural chicory root sweetener (not Baking) or [q:1 3/4] cup Organic Zero Erythritol
  • [q:1 1/3] cup medium-shredded unsweetened coconut flakes (not coconut flour)
  • [q:1/4] cup arrowroot powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • [q:1/2] tsp unprocessed salt
  • 1 tsp nutritional yeast (optional)
  • 2 tsp ground cinnamon
  • [q:1/4] tsp grated nutmeg
  • [q:1/4] tsp ground cloves
  • [q:1/4] tsp ground allspice
  • [q:1/2] cup chopped nuts, soaked if possible
  • [q:1/2] cup raisins (optional; these are high in sugar)
  • [q:2 1/2] carrots, cut into 1 inch pieces (250 grams)
  • 4 large eggs, at room temperature
  • [q:1/2] tart apple, unpeeled, cored, and cut into chunks (100 grams)
  • Zest of 1 orange
  • 2 inches fresh ginger, chopped or grated (about 20 grams)
  • 1 Tbsp pure vanilla extract
  • [q:1/2] tsp maple flavoring (optional)
  • 1 Tbsp raw yacón syrup (optional, for a caramel flavor)
  • Paleo Creme Cheese Frosting
Directions
  1. Preheat oven to 350° F. Grease and lightly dust with coconut flour or arrowroot powder one 9 by 13 inch pan or two 8 inch round cake pans
  2. In a dry food processor fitted with the “S” blade, grind the sweetener to a very fine powder.
  3. Add the shredded coconut to the sweetener in the food processor. Spin it for a minute until a very fine powder. Open the lid, stir the bottom, replace the lid, and grind again until the powder is uniformly fine.
  4. To the ingredients in the food processor, add the arrowroot, baking soda, baking powder, salt, nutritional yeast, cinnamon, nutmeg, cloves, and allspice. Mix well and pour into a large mixing bowl. Add the nuts and raisins (if using) to the bowl, and stir.
  5. Place in the empty food processor the carrots, eggs, apple, orange zest, ginger, vanilla, maple flavoring (if using), and yacon syrup (if using). Mix well, until the carrot and apple are well liquefied.
  6. Pour the wet ingredients into the dry mixture. Stir briefly to incorporate.
  7. Pour the batter into the prepared baking pan(s). Bake for 35 to 40 minutes, or until a toothpick inserted into the center comes out clean. Let cool for 2 hours in the pan(s) or on a rack.
  8. Top with Paleo Creme Cheese Frosting.
Nutrition Info
Made with chicory root sweetener and walnuts: 463 Calories, 7 g Protein, 53 mg Cholesterol, 32 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 7 g Fiber, 35 g Total fat (12 g sat), 432 mg Sodium, [nutrition:2] Vitamin A, Vitamin B6, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Calcium, Folate, Iron, Magnesium, Potassium
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