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.[1] [2] It has also been found to strengthen mineral absorption which can promote healthy teeth and bones.[3] Coconut oil has also been found to have antibacterial, anti-fungal and antiviral properties.[4] You can use coconut oil in many ways, but eating it is a simple and direct way to take advantage of its beneficial qualities.
Steps
Cooking and Baking with Coconut Oil
- Sauté vegetables in coconut oil. Coconut oil has a high smoke point, so it is safe to cook with at high temperatures.[5] This makes it a great choice for sautéing 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.[6] [7] 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.[8]
- Line a baking sheet with foil. Drizzle sheet with 1 tablespoon of coconut melted coconut oil.
- Add one head of broccoli, but into florets, or 12-16 frozen broccoli florets.
- Drizzle one tablespoon of olive oil over the broccoli. Pour the juice of one lime over the broccoli. Season to taste, for example with Cajun salt, salt, and pepper. Toss gently.
- Roast at 375 degrees for 35 minutes.
- Use coconut oil to pop popcorn. Coconut oil makes a great choice for making popcorn.[9] 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.
Making Treats with Coconut Oil
- Make chocolate coconut bark. This is a delicious treat that incorporates coconut oil. [10]
- Break 2 ounces of dark chocolate into pieces, and melt it in the top of a double boiler.
- Take the melted chocolate off of the heat and add 1 cup coconut oil, stirring until it melts. #*Add a handful each of coconut flakes and slivered almonds. Mix thoroughly.
- Line an 8 x 8 Pan with parchment paper and pour the chocolate-coconut mixture into pan. Sprinkle top with sea salt.
- Freeze for at least 15 minutes, then cut into 12 squares. Wrap and store in the freezer.
- Make chocolate coconut energy bars.[11]
- Melt 1/2 cup cocoa butter in a pan over low heat.
- Add 1/2 cup coconut oil and melt.
- Add 1/2 cup honey and stir well.
- Stir in 1/2 cup cocoa powder, 1/2 cup chia seeds, and 1 1/5 cups shredded coconut. Add vanilla and sweetener to taste, if desired.
- Line a 9 x 13 inch baking dish with parchment paper. Pour mixture into prepared pan. Refrigerate for at least one hour or until hard. Cut into squares and serve.
- Make coconut oil cocoa.[12] First, heat a mug so that it will melt the coconut oil. Pour boiling water into the mug and let sit for 20 seconds, then pour the water out. Add 1 tablespoon of coconut oil to the mug and wait until it melts. Stir in 1 tablespoon of cocoa powder, a pinch of sea salt, and sugar to taste. Pour boiling water into the mixture and stir. Add cream or milk to taste.
Adding Coconut Oil to Food and Drink
- Use coconut oil as an ingredient in smoothies. Add 1-2 tablespoons of coconut oil to a smoothie along with the other ingredients.[13] 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.[14]
- Use coconut oil as an addition in coffee, tea, or hot chocolate. Simply add a small amount of coconut (a spoonful or so, according to your preference) to your drink and stir until it melts.
- 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.[15]
- 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.[16] 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.[17] Use it as usual for meat, fish, etc.
Substituting Coconut Oil for other Ingredients
- Substitute coconut oil for other oils. Generally speaking, you can use coconut oil in place of other oils (vegetable, canola, etc.) for baking and cooking.
- Use equivalent portions of melted coconut oil for most oils. For example, if a recipe calls for ½ cup of vegetable oil, use ½ cup of melted coconut oil.
- To replace shortening with coconut oil, mix coconut oil and butter in equal proportions. Use ¾ the amount called for by a recipe.[18] 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.[19] You can also substitute coconut oil for butter when making a butter-based frosting for baked goods.[20]
- 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.[21]
Tips
- 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.[22]
- 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. [23]
- Use a high-quality, unrefined coconut oil for the greatest benefits. There are several grades of coconut oil. Virgin coconut oil is obtained by natural means without the application of heat. Refined coconut oil is bleached and deodorized, and may contain unhealthful additives.
- Never melt coconut oil in a microwave. Heat on a stovetop or place coconut oil in cup or bowl, then place the container in warm water to melt.
- Don't eat more than a teaspoon at a time when starting out. Too much often causes moderate-severe diarrhea as part of the detoxing process. Slowly work up to more, and listen to your body.
Related wikiHows
Sources and Citations
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