Red Lentil Curry with Coconut and Cilantro
Red Lentil Curry with Coconut and Cilantro
Prep Time
35 minutes prep time
Number of Servings
Serves 4
Ingredients
- 2 Tbsp vegetable oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 Tbsp gingerroot, minced
- 1 tsp salt
- 1 tsp ground coriander
- 1 tsp ground cumin
- [q:1/4] tsp ground turmeric
- 1 cup red lentils (masoor dal), rinsed
- 1 can (14 oz) coconut milk
- [q:1/4] cup torn cilantro leaves
- Garam masala
Directions
- In a saucepan, heat oil over medium heat. Add onion and cook, stirring, until softened and starting to brown, about 5 minutes. Add garlic, ginger, salt, coriander, cumin, and turmeric. Cook, stirring, until softened and fragrant, about 2 minutes.
- Stir in lentils until coated with spices. Stir in coconut milk and 1 cup of water. Bring to a boil, scraping up bits stuck to pan and stirring to prevent lumps. Reduce heat to low, partially cover and simmer, stirring often, until lentils are very soft and mixture is thick, about 15 minutes.
- Remove from heat, cover, and let stand for 5 minutes. Season to taste with salt. Stir in all but a few leaves of cilantro. Serve sprinkled with remaining cilantro and garam masala.
Nutrition Info
Per serving: 314 Calories, 6 g Protein, 12 g Carbohydrates, 4 g Fiber, 28 g Total fat (20 g sat, 6 g mono, 1 g poly), 412 mg Sodium
Chewy Coconut Cookies
Chewy Coconut Cookies
Number of Servings
Serves 16
Ingredients
- 4 cups (about one 14 oz package) shredded coconut
- 1 cup sugar
- [q:1/2] tsp salt
- [q:1/4] tsp baking powder
- [q:1/2] cup unsalted butter (chilled and cut into small pieces)
- 1 egg
- 1 tsp vanilla extract
- [q:1 1/2] cup flour
Directions
- Preheat oven to 350F.
- Using a food processor, pulse 3 cups of coconut, sugar, salt, baking powder until the mixture is fine.
- Add butter and pulse until mixture has a uniform texture.
- Add vanilla and egg and pulse until the dough just barely begins to pull together.
- Using a small cookie scoop (or ice-cream) scoop dough into balls and roll in remaining coconut.
- Bake for 14 to 18 minutes, or until edges are golden
Nutrition Info
287 Calories, 3 g Protein, 25 mg Cholesterol, 27 g Carbohydrates, 14 g Total sugars (12 g Added sugars), 4 g Fiber, 20 g Total fat (16 g sat), 91 mg Sodium, [nutrition:1] Phosphorus
Fruit-Filled Trail Mix
Fruit-Filled Trail Mix
Grab-and-go healthy snack
Prep Time
5 minutes
Number of Servings
About 2 cups
Ingredients
- [q:3/4] cup almonds
- [q:1/4] cup cashews
- [q:1/2] cup dried cranberries
- [q:1/4] cup raisins
- [q:1/4] cup pumpkin seeds
- [q:1/4] cup shelled sunflower seeds
Directions
- Gently mix ingredients together.
- Store in airtight container.
Nutrition Info
Per serving (serves 6): 259 Calories, 8 g Protein, 0 mg Cholesterol, 23 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 4 g Fiber, 17 g Total fat (2 g sat), 4 mg Sodium, [nutrition:4] Vitamin E, [nutrition:3] Phosphorus, [nutrition:2] Magnesium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Iron, Zinc
Thai Coconut Black Rice Pudding
Thai Coconut Black Rice Pudding
Number of Servings
5 cups
Ingredients
- [q:1 1/4] c Lundberg Family Farms Black Pearl Rice
- [q:2 1/2] c water
- [q:1/4] c orange juice
- 1 Tbsp orange zest
- 1 can full-fat coconut milk
- [q:1/4] c sugar
- Seasonal fresh fruit
Directions
- Put the water, orange juice, zest, and Lundberg Black Pearl Rice into a sauce pan and bring to a boil.
- Reduce heat to a simmer and cook covered for 45 minutes (or until water is absorbed).
- Stir in the coconut milk and sugar and simmer for approximately 15 additional minutes, uncovered.
- Serve hot or cold.
- Top with diced seasonal fruit
Nutrition Info
(Per 1 cup of pudding) Calories: 360; Total Fat: 18g; Saturated Fat: 15g; Cholesterol: 0mg; Sodium: 20mg; Total Carbohydrates: 48g; Fiber: 5g; Sugar: 12g
Blueberry Coconut Macaroon Tartlets
Blueberry Coconut Macaroon Tartlets
Number of Servings
25 to 30
Ingredients
Coconut macaroon tart shells:
- 2 cups coconut flakes
- [q:1/2] cup sugar
- [q:1/4] cup plus 2 Tbsp flour
- 1 tsp vanilla extract
- 2 egg whites
Remaining ingredients:
- Blueberries, fresh or frozen
- Homemade whipped cream
Directions
To make the coconut tartlets:
- Combine the coconut, sugar, flour, vanilla and egg whites in a bowl.
- Spoon the mixture into greased mini muffin tins.
- Press the coconut mixture into the bottom of the pan and up the sides to form a thin crust.
- Bake the macaroon tart shells at 375 degrees for 15 minutes or until the edges are browned. (Be careful not to over bake them.)
- Let them cool for a couple of minutes on a wire rack.
- Gently run a knife around the edges to loosen the tart shells from the pan and then remove them from the muffin tins.
- Let them cool completely on a wire rack.
- Store the macaroon tart shells in a sealed container.
Note: They can be made in advance.
To assemble the tartlets:
- Spoon homemade whipped cream into the coconut macaroons and top each tartlet with desired amount of blueberries. Garnish with toasted coconut if desired.
Nutrition Info
44 Calories, 2.2 g Fat, 5.9 g Carbohydrates, 0.6 g Dietary Fiber, 4.4 g Sugars, 5.7 mg Sodium, 0 mg Cholesterol, 0.7 g Protein
Coconut Chicken and Broccoli Stew
Coconut Chicken and Broccoli Stew
Prep Time
20 minutes
Number of Servings
6
Ingredients
- 2 Tbsp coconut oil
- 1 medium white onion, chopped
- 3 lb boneless, skinless chicken breast halves, cubed
- 1 tsp sea salt
- [q:1 1/2] Tbsp sweet curry powder
- 1 tsp ground ginger
- 1 tsp ground cinnamon
- 3 c chopped broccoli
- 1 c raisins
- 2 green apples, diced
- 1 (14 oz) can unsweetened coconut milk
- 2 c low-sodium chicken broth
- 1 lime, juiced
- 1 c unsweetened coconut cream
- [q:1/2] c unsweetened toasted coconut flakes
Directions
- In a sauté pan, melt coconut oil over medium-high heat. Add onion and sauté until golden.
- Transfer onion to a blender or food processor. Cool slightly. Purée until liquefied.
- Place chicken in slow cooker. Sprinkle with salt, curry powder, ginger, and cinnamon. Thoroughly rub seasonings into meat. Add onion purée along with remaining ingredients and stir to blend well.
- Cover and cook on Low for 7-8 hours or until chicken is fork-tender.
- Serve with a sprinkle of toasted coconut.
Nutrition Info
Per serving: 572 Calories, 57 g Protein, 36 g Carbohydrates, 6 g Fiber, 23 g Total fat (19 g sat, 2 g mono, 1 g poly), 572 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, Phosphorus, Selenium, [nutrition:4] Pantothenic acid, Copper, Manganese, [nutrition:3] Vitamin B12, C, Magnesium, Zinc, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Potassium
Tom Kha Soup
Tom Kha Soup
Ingredients
- 36 oz low-sodium low-fat chicken broth
- 1 ([q:13 1/2] oz) can coconut milk
- 2 stalks lemongrass, sliced
- 2 Tbsp fish sauce
- (1 Tbsp anchovy paste as a substitute)
- 1 Tbsp low-sodium soy sauce
- 1 Tbsp rice vinegar
- Juice of 3 limes
- 3 serrano chili peppers, chopped
- 2 Tbsp ginger, julienned
- 3 cloves garlic, thinly sliced
- 2 Tbsp brown sugar
- 2 boneless skinless chicken breasts, cubed in very small pieces
- 6 oz white mushrooms, sliced
- 1 bunch bok choy, chopped
- 6 oz bean thread noodles, presoaked in hot water
- 1 cup fresh cilantro, chopped
Directions
- In 4 qt or larger, heavy-bottomed pot, begin heating chicken broth and coconut milk on low-medium heat.
- Add the other ingredients for the broth, down through the brown sugar.
- Bring broth to a slow simmer; never allow it to reach a rolling boil, and do not cover it at any time during cooking.
- When broth is simmering, begin adding remaining ingredients starting with the chicken. Stir regularly.
- Make sure the chicken is fully cooked by the time you add the cilantro.
- After adding the cilantro, taste the soup and add some additional lime juice as desired to punch up the flavor.
- Serve immediately.
- Garnish with cilantro.
Chocolate Coconut Haystacks
Chocolate Coconut Haystacks
Prep Time
15 minutes
Number of Servings
2 dozen treats
Ingredients
- [q:1/2] lb dark chocolate (make sure it contains no dairy, gluten, or nuts)
- [q:1/4] to [q:1/2] cup shredded dried coconut
Directions
- Line a baking sheet with wax paper.
- In a heavy saucepan, melt chocolate over low heat. Add coconut and stir until coated.
- Remove from heat and let cool at room temperature until lukewarm.
- Drop mixture by rounded teaspoonfuls onto prepared baking sheet. Refrigerate for at least 1 hour before eating.
Coconut-Peach Sundaes
Coconut-Peach Sundaes
Prep Time
10 minutes
Number of Servings
Serves 4
Ingredients
- 4 ripe peaches, pitted and sliced
- 1 pint of dairy-free, sugar-free coconut milk ice cream*
- 4 Tbsp shredded coconut
Directions
- Place one sliced peach into each of four dessert bowls.
- Top each bowl with a scoop of coconut milk ice cream.
- Sprinkle each bowl with 1 tablespoon of coconut. Serve immediately.
Nutrition Info
144 Calories, 2 g Protein, 0 mg Cholesterol, 22 g Carbohydrates, 13 g Total sugars (0 g Added sugars), 3 g Fiber, 7 g Total fat (6 g sat), 3 mg Sodium, [nutrition:1] Vitamin B3 (niacin), Vitamin C, Vitamin E