Cooking with
Coconut GET HEALTHY, LOSE WEIGHT, & LIVE LONGER WITH COCONUT!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1 Recipes by Tami Monaghan, HC, AADP
Cooking with
Coconut GET HEALTHY, LOSE WEIGHT, & LIVE LONGER WITH COCONUT!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1 Recipes by Tami Monaghan, HC, AADP
© 2015 Paleo Secret
TA B L E O F CO N T E N T S
Introduction
THE Coconut............................................................................................................ 6
Fundamentals
COCONUT Milk..................................................................................................... 24
Breakfast
SPICED Coconut Strawberry Porridge with Fried Eggs......................................... 26 LEMON-THYME Mini Muffins with Fried Eggs........................................................ 27 PEAR Streusel Egg Muffins..................................................................................... 28 COCONUT Protein Pancakes................................................................................. 29
Soups
CURRIED Butternut Squash Soup............................................................................ 31 CREAMY Broccoli Soup.......................................................................................... 33
Salads
GREEN Salad with Tropical Fruit............................................................................ 36 ROASTED Beet, Bacon, & Egg Salad........................................................................ 37
3
Vegetables
CIDER Vinaigrette Roasted Root Vegetables.......................................................... 40 ROASTED Asparagus, Mushrooms, & Prosciutto...................................................... 42
Dinner
LEMON-PORK Schnitzel......................................................................................... 44 COCONUT Curry Shrimp Stir Fry.......................................................................... 46 SALMON Burgers................................................................................................... 48 FISH with Coconut-Shallot Sauce............................................................................ 50 GREEN Chicken Curry........................................................................................... 52
Snacks & Sweets
CHIA Seed Energy Bars......................................................................................... 55 BERRY Cobbler...................................................................................................... 56 BLUEBERRY Coconut Popsicles.............................................................................. 57 DARK Chocolate Almond Bar Bites......................................................................... 58
4
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THE COCONUT super food that has been consumed by populations around the globe for thousands of years. The fruit of the coconut palm, coconut is abundant in vitamins, minerals, and fiber and can be consumed in the form of coconut water, milk, meat, oil, and flour. Many traditional and contemporary cultures rely on the coconut for sustenance, medicine, and income. In addition to enjoying the coconut palm as food and medicine, traditional cultures used it to make tools, eating utensils, clothing, and fuel. Island societies refer to the coconut palm as The Tree of Life due to its myriad life-giving benefits. Coconut palm trees can be found in tropical areas like Southeast Asia, Indonesia, India, Australia, the Pacific Islands, South America, Africa, the Caribbean, and the southern parts of North America.
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COCONUT IS a nutrient-dense
Coconut Oil
Coconut Oil Composition
BY FAR the most therapeutic
COCONUT OIL is one of the
Let’s look at the constituents of coconut oil that make it so amazing ‌
most nourishing, healing, and versatile oils on the planet. It is unique in that it contains an abundance (approximately 60 percent) of medium-chain fatty acids (MCFAs), which are unavailable in such high quantities in other fats (most contain long-chain fatty acids). MCFAs include lauric acid, capric acid, and caprylic acid, which contain potent antimicrobial and immune-enhancing properties. Converted into monolaurin in the body, lauric acid makes up about half the MCFAs in coconut oil. One of the components found in human breast milk, monolaurin helps prevent and fight off infections.
Coconut oil is 86 percent saturated fat (most being medium-chain fats). Because it is a saturated fat, coconut oil is highly stable and an excellent option for cooking at higher heats. It is also an ideal replacement for industrial seed vegetable oils such as canola and soybean oil (we will discuss why later). Coconut oil has a lengthy shelf life of at least two years when stored at room temperature and doesn’t require refrigeration.
Why We Need Saturated Fats DESPITE POPULAR belief, saturated fats are not only good for you but are essential to developing and maintaining a healthy body. Saturated fats are necessary for the health of your brain and every cell in your body.
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component, coconut oil contains many medicinal properties. Science is now confirming its numerous health benefits, already known to traditional cultures for generations.
MCFAs are especially beneficial because they are easily absorbed and digested without the need for bile salts. That makes coconut oil an excellent source of fuel and a great way to boost energy levels and metabolism.
Wait … I thought saturated fats were bad? MANY STILL believe the false notion that eating foods containing saturated fat is “bad” because it will increase cholesterol in the blood, clog our arteries, and cause heart attacks. Known as the lipid hypothesis, this theory has never been scientifically proven, and many other studies show there is no relationship between intake of saturated fat and increased risk of heart disease.2, 3
Where does this idea come from? THE LIPID hypothesis emerged in the 1950s at a time when cardiovascular disease was on the rise and the government and researchers were trying to
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make sense of it all. Unheard of before the 1920s, heart attacks had started occurring more frequently, accounting for 30 percent of all deaths by the 1950s.4 The anti-fat campaign and lipid hypothesis recommendations to reduce saturated fat gained momentum in the 1980s as the government attempted to combat rising heart disease. Unfortunately, the hypothesis was based on poorly executed and flawed research studies of questionable validity. Performed by Ancel Keys, the notorious Seven Countries Study was among the flawed research studies vilifying saturated fat. It was later found Keys had not published all of his data;
doing so would have proven there was no causal relationship between saturated fat and heart disease. Highly persuasive and media-savvy, Keys managed to secure a position on the American Heart Association’s advisory board. He was instrumental in getting the lipid hypothesis accepted by major health organizations, despite research from
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Fifty percent of our brain and cell membranes are made of saturated fat. These good fats protect the liver from toxins, deliver energy to the heart in times of stress, enhance immune function, decrease inflammation, and are required for healthy respiratory and endocrine systems.1
The question we must ask ourselves is ‌ are we healthier because of it?
Researchers who refuted the lowfat guidelines believed the rise in sugar and polyunsaturated vegetable seed oils as well as the reduction of traditional animal fats in the diet were to blame for the explosion of heart disease in the United States—not the saturated fats we had been consuming for generations prior to the first recorded heart attack in the 1920s.
The answer is a resounding NO. Heart disease remains the leading cause of death in America, while other chronic diseases such as cancer, diabetes, and neurodegenerative conditions continue to escalate.
The consumption of polyunsaturated vegetable seed oils (also known as industrial seed vegetable oils) such as canola, soybean, cottonseed, and corn oil skyrocketed as we replaced traditional saturated fats like butter, coconut oil, and lard. In an attempt to reduce fat consumption, we ate more carbohydrates, typically in processed and refined forms.
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We now know these manufactured, highly processed industrial seed vegetable oils and the large consumption of processed and refined carbohydrates produce inflammation and toxic insult to the body and are partly responsible for the explosion of chronic disease in this country.6
To be healthy and support the physiological functions of our bodies, we need quality fats— especially saturated fats like coconut oil.
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many other scientists and experts disproving it. The government moved forward with the anti-fat campaign and low-fat dietary guidelines.5
Let’s look at why coconut oil is one of the healthiest oils on the planet …
1) Enhances immunity and fights infections. WHEN CONSUMED, coconut oil is broken down into medium-chain fatty acids, which have the ability to destroy or deactivate potentially harmful pathogens in the body. The most abundant MCFA in coconut oil is lauric
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acid, a substance that has proven antibacterial, antiviral, antifungal, and antiparasitic effects. Coconut oil also contains another MCFA, caprylic acid, which offers antimicrobial properties and is effective at addressing fungal infections such as candida.7 While antibiotics only have the ability to target bacteria, coconut oil has the ability to kill off bacteria, viruses, fungi, and parasites. It has been shown to be effective in destroying viruses that cause the flu, herpes, measles, hepatitis C, and SARS. It has also been known
In addition to fighting off infections, MCFAs boost metabolism, which helps the body repair and heal quicker.
2) Decreases risk of heart disease. TRADITIONAL CULTURES in areas such as Sri Lanka and Southeast Asia consumed coconuts and coconut oil as dietary staples for millennia. While eating their native diets, these cultures had some of the lowest incidences of heart disease in the world.9 Coconut is known to protect against heart disease and lower blood pressure.
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The Top 10 Health Benefits of Coconut Oil
to kill off bacteria such as listeria (causes food poisoning), staphylococcus, and streptococcus as well as bacteria that cause throat infections, urinary tract infections, gum disease, and ulcers. As mentioned previously, fungal/ yeast infections such as candidiasis, athlete’s foot, and ringworm can also be killed by the constituents in coconut oil. Coconut oil can even assist in the treatment of parasites such as tapeworms and giardia.8
Saturated fats also help reduce levels of CRP (C-reactive protein), which is an indicator of inflammation.11 Research shows medium-chain fatty acids have anti-inflammatory and antioxidant properties. Inflammation has been linked to heart disease and may be the underlying issue in all disease processes.12 The anti-inflammatory and antimicrobial properties of coconut oil may help protect us against the number-one killer in the United States: cardiovascular disease.
3) Promotes weight loss. THE CONSUMPTION of MCFAs increases energy, boosts metabolism, and speeds weight loss.13, 14, 15 Eating meals containing MCFAs can accelerate your ability to burn calories up to 24 hours after a meal.
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Coconut oil has a satiating effect. It helps prevent overeating, excess snacking, and overconsumption of empty calories, thus aiding in weight loss. Sally Fallon and Dr. Mary Enig, authors of Eat Fat, Lose Fat, recommend consuming one to two tablespoons of coconut oil 20 minutes before each meal to enhance weight loss.
They recommend: •
1 tbsp. if you weigh 90–130 lbs.
•
1½ tbsp. if you weigh 131–180 lbs.
•
2 tbsp. if you weigh 180+ lbs.
NOT E: For in-depth information about weight loss using coconut oil and a nutrient-dense diet, check out Eat Fat, Lose Fat by Sally Fallon and Dr. Mary Enig.
4) Assists with blood sugar regulation and prevention/treatment of diabetes. ACCORDING TO the American Diabetes Association, 29.1 million adults and children have diabetes in the United States. Type 2 diabetes is often accompanied by devastating health complications such as kidney failure, blindness, heart disease, stroke, and lower-limb amputation.16 The good news is that with adequate nutrition and lifestyle
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According to Bruce Fife, ND, studies exist linking heart disease with low-grade bacterial and viral infections, which may even be a contributing factor.10 As discussed above, coconut oil is effective in fighting many of these infections.
5) Improves digestion.
choices, this disease can be prevented and often reversed. Coconut oil can help prevent and treat diabetes by improving blood sugar regulation and insulin sensitivity, ultimately hindering insulin resistance.17 Insulin resistance is a key culprit in weight gain, obesity, and the development of type 2 diabetes.
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It results from chronically elevated blood sugar levels, typically caused by the overconsumption of sugar and processed/refined carbohydrates. When sugar or glucose levels in the blood increase after a carbohydrate-rich meal, insulin is secreted to shuttle the glucose out of the bloodstream and into the cells for energy. When there is consistently
COCONUT OIL is easily digested and absorbed compared to other fats due to the high level of MCFAs. The body requires less energy and fewer enzymes to digest coconut oil, making it an excellent option for those who have compromised digestion, are coping with digestive disorders, and are malnourished. Cooking food in coconut oil also helps with the absorption of vitamins, minerals, and amino acids, which are crucial to healing and nourishing the body.19 As mentioned previously, coconut oil contains compounds that fight off problematic pathogens. It
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too much sugar or glucose in the bloodstream, receptor sites become damaged, and insulin is no longer able to adequately get the glucose out of the bloodstream and into the cells. This leads to insulin resistance and, as mentioned above, is one of the primary factors involved in weight gain and other disease conditions such as type 2 diabetes and possibly even Alzheimer’s disease.18
destroys these harmful invaders while promoting the growth of good bacteria in the gut, helping to restore healthy gut flora.
6) Boosts energy levels and enhances athletic and physical performance. COCONUT OIL’S medium-chain fatty acids allow the body to quickly convert coconut oil into energy, thus boosting metabolism. Unlike other fats, MCFAs are absorbed by the intestine and quickly converted into energy by the liver. You can use coconut oil as a healthy way to boost energy levels when you need a pick-me-up. Many athletes have been known to use coconut oil to improve performance and endurance.20
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COCONUT OIL applied topically to the skin moisturizes and nourishes without feeling greasy. It contains vitamin E and other antioxidants that speed the skin’s recovery after abrasions, minimize wrinkles, and delay signs of aging. Fighting infection and facilitating healing, coconut oil can be effective in the treatment of skin conditions such as acne, eczema, and psoriasis.
Coconut oil can be used to make natural deodorant, sunscreen, and other body care products. It also works great as a nontoxic eye make-up remover if you gently rub it on the eyelids and use a warm wet cloth to remove it. Coconut oil is used worldwide to nourish hair and keep it vibrant and healthy. It is an excellent conditioner and can be used to prevent or treat dry and damaged hair. The antimicrobial properties of coconut oil help treat scalp conditions such as dandruff.
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Taking one tablespoon of coconut oil in the morning or evening has also been known to help keep the bowels moving, aiding with constipation and bloating.
7) Improves skin and hair health.
8) Improves brain health.
Dr. Mary Newport is one of the people leading the charge in informing the public and facilitating research about how coconut oil and MCFAs can improve brain health.
saturated fat in your diet, you are depriving your brain of the nutrients it needs to function.
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Mary Newport, MD, is the author of Alzheimer’s: What If There Was a Cure? The Story of Ketones. Her experience with using coconut oil therapeutically for the brain
began in 2008 when she started giving it to her husband, Bob, who has advanced Alzheimer’s disease. While researching ways to help her rapidly declining husband, she discovered one of the leading drugs for Alzheimer’s contained MCFAs. She learned coconut oil contains high amounts of MCFAs and thought she would try supplementing his food with it. Within weeks, her husband made significant improvement in his cognitive ability and overall function.22 Based on Dr. Newport’s success with her husband, many others with Alzheimer’s and other brain-related conditions began supplementing with coconut oil or MCFAs and reported improved cognitive function and quality of life. Dr. Newport’s efforts have spurred great interest in the study of coconut oil and medium-chain triglyceride (MCT) oil and its effects on those with Alzheimer’s as well as disease conditions such as cancer and ALS.23 Dr. Newport explains that Alzheimer’s is a sort of diabetes of the brain in which insulin receptors in the brain are damaged
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A MOSTLY saturated fat, coconut oil provides nourishment for the brain. Sixty percent of our brain is made of fat, and half of it is saturated.21 When you restrict
There has been promising research circulating about the link between coconut oil/MCFAs and the prevention and treatment of Alzheimer’s and other brain-related disorders such as Parkinson’s, ALS, multiple sclerosis, Duchenne muscular dystrophy, Down syndrome, Huntington’s disease, and autism.
Even though the brain cannot adequately access glucose in these neurodegenerative conditions, it can function off an alternative fuel source—ketones. Some say ketones are a superior source of energy for the brain. According to Bruce Fife, ND, making ketones available to your brain is like filling your tank with high-performance gas. Coconut oil is ketogenic, meaning it produces ketones from its MCFAs. Ketones give the brain the fuel needed to function and for brain cells to regenerate, restoring mental function. This accounts for the successful use of coconut oil and medium-chain triglyceride
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oil in brain-related conditions such as Alzheimer’s.25 For details, see Alzheimer’s: What If There was a Cure? The Story of Ketones. Dr. Newport recently released a new book titled The Coconut Oil and Low-Carb Solution for Alzheimer’s, Parkinson’s, and Other Diseases.
likelihood of fracture. Evidence indicates that coconut oil may be an excellent tool for preventing bone loss and osteoporosis. Free radical damage and oxidative stress have been linked to the development of osteoporosis. Coconut oil’s antioxidant properties may help in the treatment and prevention of this condition while also improving the absorption of nutrients and minerals such as calcium and magnesium, which are crucial to the formation and health of our bones.26
10) Improves thyroid and hormone function.
9) May prevent bone loss and osteoporosis. OSTEOPOROSIS IS a disease process in which bones become weak and brittle, increasing the
THE HEALTHY fats found in coconut oil nourish the thyroid gland and support overall hormone balance. Hypothyroidism is characterized by a low metabolic rate. Symptoms include weight gain, fatigue, dry skin, hair loss, and lack of mental clarity. Coconut oil has a “thermogenic effect,” which means it can raise body temperature. This combined with its ability to boost metabolism may improve thyroid func-
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from too much insulin secretion. Excess insulin is produced in response to excessive sugar and refined carbohydrates. Chronically elevated insulin levels lead to damage of insulin receptors and the inability of the brain to access glucose, which is its primary fuel substrate. This lack of glucose or fuel for the brain leads to a lack of nourishment in the brain and subsequently results in neurodegenerative conditions such as Alzheimer’s.24
Oils/fats to avoid:
Here is yet one more compelling reason to use coconut oil (and not those cheap, toxic oils) … YOU NOW have 10 awesome reasons to consume coconut oil frequently in your diet. If you use healthy fats like coconut oil instead of toxic industrial seed vegetable oils, fake butters, and hydrogenated oils, you will be doing your health and body an invaluable service! The overconsumption of industrial seed vegetable oils actually increases your risk of heart disease and creates inflammation, toxicity, and disease in the body. According to Ray Peat, PhD—a physiologist who studies hormones and dietary fats— polyunsaturated fatty acids (PUFAs) in vegetable seed oils cause cancer, diabetes, obesity, aging, thrombosis, arthritis, and immunodeficiencies.29
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•
canola
•
soybean
•
cottonseed
•
corn
•
safflower
•
sunflower
•
margarine
•
butter substitutes
•
hydrogenated or partially hydrogenated oils (check labels)
•
trans fats
These oils should be avoided at all costs. By replacing them with coconut oil, you avoid their negative effects and provide your body with the many health-promoting, infection-fighting, and disease-preventing effects coconut oil offers.
What should I look for when purchasing coconut oil? AS WITH any food, quality matters! The source of the oil and how it is processed makes a huge difference in whether it’s good for you or possibly even harmful. When purchasing coconut oil, pay attention to the following tips.
Look for these words when choosing your coconut oil: organic, unrefined, and extra-virgin. Avoid the words hydrogenated, refined (bleached and deodorized), and super-heated. Refined coconut oil is typically derived from desiccated coconut rather than fresh, and bleaching and deodorizing agents are often used for palatability. Some refined coconut oil is hydrogenated, which turns it into a harmful substance for your body. Steer clear of this type of coconut oil!
Recommended Brands •
Nutiva
•
Artisana
Coconut oil and coconut products are available at many health food and grocery stores.
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tion.27 Dr. Bruce Fife recommends coconut oil to improve the efficiency of the thyroid and recommends three tablespoons per day or one tablespoon per meal.28
How do I enjoy the benefits of coconut oil? COCONUT OIL is versatile
Here are a few ways to incorporate coconut oil into your diet:
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COCONUT MILK. Coconut milk is made by combining coconut meat and water. You can purchase it in a can or make it fresh. The benefits of consuming fresh coconut milk include a final product that contains more vitamins, enzymes, and nutrients without any additives compared to its canned counterpart. Coconut milk does not contain any lactose and makes a great substitute for milk. You can use it in coffee, soups, and smoothies. You can even make coconut milk ice cream as well as using it in other recipes that call for milk.
Recommended Brand
•
Cook meat, eggs, and veggies in it.
•
Add coconut oil to smoothies.
•
Eat it straight with a spoon.
NOT E: See page 24 on making
•
Melt into hot water, tea, or broth.
•
Add it to soups, chili, or sauces.
your own coconut milk.
•
Pour it over veggies like you would butter or olive oil.
•
Make your own salad dressing with half coconut oil and half olive oil.
•
Native Forest
COCONUT WATER. The liquid or juice inside the coconut, coconut water is considered the “life blood” of the coconut. It has similar electrolyte composition to blood plasma and is an excellent substance for preventing and treating dehydration. You can purchase an actual coconut, open it, and drink the water or buy a coconut water product. When purchasing, seek out coconut water that is raw and unheated to enjoy the maximum nutrients.
Recommended Brands • •
Harmless Harvest (raw) Zico
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and can be used in place of vegetable oils, butter, or margarine in most recipes.
Other Coconut Products
with sea salt. It makes a great and comparable alternative to soy sauce, tastes good, and is naturally gluten-free. •
Coconut Secret
COCONUT YOGURT AND KEFIR. These are excellent for
COCONUT FLAKES. Coconut flakes are a good source of coconut oil and fiber from the coconut meat (15 grams of oil and 3 grams of fiber in ¼ cup). Seek out unsweetened coconut flakes with no added ingredients. They can be eaten as a snack, added to trail mix, or used as a topping for various dishes. As previously mentioned, you can use coconut flakes to make your own coconut milk.
Recommended Brand •
Woodstock
COCONUT FLOUR. Coconut flour is made from finely ground, dried coconut meat. It contains small amounts of coconut oil and
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is an excellent source of fiber. Coconut flour is a great alternative to gluten-containing flours and can be used in cooking and baking for improved overall health. An excellent choice for diabetics, it is low in carbohydrates compared to other flours, helps balance blood sugar, and aids in digestive health. You cannot directly substitute it for wheat or white flour, however, so seek out recipes specifically containing coconut flour.
Recommended Brand •
Coconut Secret
COCONUT AMINOS. Coconut Aminos is made from naturally aged coconut sap combined
improving your immunity, digestive tract’s gut flora, and overall health. Yogurt and kefir combine the health benefits of coconut with those offered by fermented foods/beverages and probiotics. Although it takes effort, you can make your own from actual coconuts. You can also purchase these products from quality sources.
Recommended Brands •
Body Ecology (kefir)
•
Cocokefir (yogurt and kefir)
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Recommended Brand
IF YOU’RE looking to optimize your health and longevity, incorporating coconut and coconut oil in conjunction with a nutrient-dense diet is a must! To take your health to the next level, check out the Paleo Secret 30Day Challenge. This guide will help you learn which other foods to include in your eating plan and which to avoid to help you thrive!
Chad & Brenda Walding, DP T
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To Better Health—and Beyond!
References 1) MARY Enig and Sally Fallon,
2) PATTY W. Siri-Tarino, Qi Sun, Frank B. Hu, and Ronald M. Krauss, “Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease,” http:// ajcn.nutrition.org/content/ early/2010/01/13ajcn.2009. 27725.abstract.
3) G.D. Lawrence, “Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence,” Advances in Nutrition 4, no. 3 (2013): 294–302, doi: 10.3945/an.113.003657, http://ncbi.nlm.nih.gov/ pubmed/23674795.
4) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hudson Street Press, 2005), 45.
5) STEPHEN T. Sinatra MD, Beverly B. Teter, Jonny Bowden, Mark C. Houston, and Miguel A. Martinez-Gonzalez, “The Saturated Fat,
20
6) C.J. Puotinen, “Are Polyunsaturated Oils Really Healthy?” Well Being Journal 21, no. 6 (2012), https://wellbeingjournal.com/ vol-21-no-6-novemberdecember-2012-2.
7) M. Takahashi, S. Inoue, K. Hayama, K. Ninomiya, S. Abe, “Inhibition of Candida Mycelia Growth by a Medium Chain Fatty Acids, Capric Acid in Vitro and Its Therapeutic Efficacy in Murine Oral Candidiasis,” Medical Mycology Journal 53, no. 4 (2012): 255–61, PMID: 23257726, http://ncbi.nlm. nih.gov/pubmed/23257726. 8) COCONUT Research Center, http://coconutresearchcenter. org/index.htm.
9) BRUCE Fife, “Heart Disease Absent in Coconut-Eating Population,” Well-Being Journal 20, no. 1 (2011).
10) BRUCE Fife, “Coconut Oil and Heart Disease,” http:// coconutresearchcenter.org/ article10132.htm. 11) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hudson Street Press, 2005).
12) IBID. 13) M.L. Assunção, H. S. Ferreira, A.F. dos Santos, C.R. Cabral Jr., T.M. Florêncio, “Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity,” Lipids 44, no. 7 (2009): 593–601, doi: 10.1007/s11745009-3306-6, http://ncbi.nlm.nih. gov/pubmed/?term=19437058.
14) M. Kasai, N. Nosaka, H. Maki, S. Negishi, T. Aoyama, M. Nakamura, Y Suzuki, H. Tsuji, H. Uto, M. Okazaki, K. Kondo, “Effect of Dietary Medium- and Long-Chain Triacylglycerols (MLCT) on Accumulation of Body Fat in Healthy Humans,” Asia Pacific Journal of Clinical Nutrition 12, no. 2 (2003): 151–60, PMID: 12810404, http:// ncbi.nlm.nih.gov/pubmed/ ?term=12810404.
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Eat Fat, Lose Fat (New York: Hudson Street Press, 2005), 45.
Cholesterol, and Statin Controversy: A Commentary,” The Journal of the American College of Nutrition 33, no. 1 (2014): 79–88, http:// tandfonline.com/doi/full/ 10.1080/07315724.2014.878633.
15) M.P. St.-Onge, P.J. Jones,
16) NATIONAL Diabetes Statistics Report, 2014, National Center for Chronic Disease Prevention and Health Promotion, http:// cdc.gov/diabetes/pubs/ statsreport14/nationaldiabetes-report-web.pdf.
17) BRUCE Fife, “Coconut Oil, Cholesterol, and Blood Sugar,” Well Being Journal 19, no. 5 (2010). 18) FERNANDA G. De Felice, Mychael V. Lourenco, Sergio T. Ferreira, “How Does Brain Insulin Resistance Develop in Alzheimer’s Disease?”, Alzheimer’s & Dementia 10, no. 1 (2014): S26–S32, doi: 10.1016/j. jalz.2013.12.004, http:// sciencedirect.com/science/ article/pii/S155252601302918X.
19) BRUCE Fife, “Coconut Oil and Medium Chain Triglycerides,” http:// coconutresearchcenter.org/ article10612.htm. 20) IBID. 21) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hudson Street Press, 2005).
22) MARY Newport, “What If There Was a Cure for Alzheimer’s Disease and No One Knew? A Case Study by Dr. Mary Newport,” July 22, 2008, http://coconutketones. com/whatifcure.pdf.
23) IBID. 24) FERNANDA G. De Felice, Mychael V. Lourenco, Sergio T. Ferreira, “How Does Brain Insulin Resistance Develop in Alzheimer’s Disease?”, Alzheimer’s & Dementia 10, no. 1 (2014): S26–S32, doi: 10.1016/j. jalz.2013.12.004, http://sciencedirect.com/science/article/pii/ S155252601302918X.
25) BRUCE Fife, “Coconut Oil and Alzheimer’s Disease,” Well Being Journal 20, no. 4 (2011).
21
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“Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity,” Journal of Nutrition 132, no. 3 (2002).
26) ZIL Hayatullina, Norliza
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27) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hudson Street Press, 2005), 63. 28) BRUCE Fife, “The Fat That Can Make You Thin,” Well Being Journal 19, no. 2 (2010).
29) C.J. Puotinen, “Are Polyunsaturated Oils Really Healthy?” Well Being Journal 21, no. 6 (2012), https://wellbeingjournal.com/ vol-21-no-6-novemberdecember-2012-2.
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Muhammad, Norazlina Mohamed, and Ima-Nirwana Soelaiman, “Virgin Coconut Oil Supplementation Prevents Bone Loss in Osteoporosis Rat Model,” PMCID: PMC3457741, doi: 10.1155/2012/237236, http:// ncbi.nlm.nih.gov/pmc/ articles/PMC3457741.
Fundamentals
1 23
by Tami Monaghan
Milk 4. I F YOU A DD the water in batches, put the coconut
SERVINGS: 4 PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES
you strained back into the blender, add remaining water, and repeat.
GF DF
INGREDIENTS 4 C U P S WAT E R 1½–2 CUPS UNSWEETENED SHREDDED COCONUT
DIRECTIONS 1 . HEAT WAT ER BUT don’t boil. It should be hot but not scalding. 2. P LACE COCONUT IN a highpowered blender like a Vitamix and add water. If you can’t fit all the water at once, add it in two batches. Blend on high for several minutes until thick and creamy. 3 . P O U R TH RO U G H A mesh colander to remove most of the coconut, then squeeze through a towel or several thicknesses of cheesecloth to strain remaining coconut pieces. 24
5. FL AVOR OP T I ONS : A DD after coconut has been strained out: half teaspoon vanilla extract, half cup fresh or frozen strawberries, or two teaspoons cocoa powder plus half teaspoon vanilla. 6. DRI NK I M M E DI AT E LY OR store in the fridge. Consume within 3 to 4 days. Separation is normal—just give it a good shake.
1. FU N DA M E N TA LS
COCONUT
Breakfast
2 25
SPICED COCONUT STRAWBERRY PORRIDGE WITH
Fried Eggs
by Tami Monaghan
saucepan and heat on into a creamy texture, fully incorporated with the milk. Stir frequently for a few
GF DF
INGREDIENTS 8 EGGS, FRIED IN COCONUT OIL 3 T B S P. C H I A S E E D S M I X E D W I T H ½ C U P P L U S 1 T B S P. W A T E R ( S E T A S I D E T O L E T G E L ) 1 CUP COCONUT FLOUR 2 T B S P. C O C O N U T F L A K E S ( O P T I O N A L F O R T E X T U R E ) 1 CUP COCONUT MILK 2 RIPE BANANAS, SLICED THIN 2 T S P. C I N N A M O N ½ T O 1 T S P. G R O U N D G I N G E R 2 T S P. VA N I L L A PINCH SALT S L I C E D S T R AW B E R R I E S
DIRECTIONS 1 . P L ACE CO C O N U T F LO U R , flakes, coconut milk, and banana in small 26
minutes. 2. A DD C H I A GE L , cinnamon, ginger, vanilla, and salt. Continue cooking until you get a porridgelike texture, stirring constantly. Stop while it’s still creamy—you don’t want it to get dry! 3. TOP W I T H S L I C E D strawberries and enjoy two fried eggs on the side per serving.
2 . B R EA K FA S T
medium until banana melts
SERVINGS: 4 PREP TIME: 5 MINUTES COOK TIME: 10 MINUTES
LEMON-THYME MINI MUFFINS WITH
by Tami Monaghan
Fried Eggs 3. I N A S M A L L E R bowl,
whisk together 2 eggs, oil, lemon juice, and honey.
4. B L E ND W E T I NGRE DI E NT S into dry.
GF DF
INGREDIENTS 2 EGGS ¼ CUP COCONUT FLOUR 2 T B S P. C O C O N U T O I L 1 ½ T B S P. F R E S H T H Y M E , C H O P P E D
Fold in thyme and lemon zest. 5. S C OOP B AT T E R 1 tablespoon at a time into greased mini-muffin tins.
1 T B S P. L E M O N Z E S T 2 T B S P. L E M O N J U I C E ( A B O U T 1 L E M O N ) ¼ CUP HONEY 2 EGGS ½ T S P. B A K I N G S O D A
DIRECTIONS 1 . P RE H E AT OVEN TO 350° F. 2 . I N A M E DI UM bowl, combine coconut flour and baking soda.
27
6. B A K E 10 TO 14 minutes until golden and an inserted toothpick comes out clean. Cool in tins for 30 minutes, then remove. 7. S E RV E W I T H T WO eggs fried in coconut oil per serving.
2 . B R EA K FA S T
SERVINGS: 6 PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES
Muffins
PEAR STREUSEL EGG by Tami Monaghan
3. A L L OW M I X T URE TO with the egg mixture. 4. I N A M E DI UM -S I Z E D
mixing bowl, whisk eggs,
GF DF
INGREDIENTS 4 P E A R S , C H O P P E D I N T O ½ - I N C H P I E C E S ( A P P R OX I M A T E LY 2 C U P S ) 3 T B S P. W A R M W A T E R 2 T S P. C I N N A M O N , D I V I D E D I N T O 1 ½ A N D ½ T S P. P O R T I O N S 1 ½ T B S P. C O C O N U T O I L , M E L T E D 9 EGGS 3 T B S P. C O C O N U T M I L K 1 ½ T B S P. C O C O N U T F L O U R ¼ T S P. B A K I N G S O D A ½ C U P WA L N U T S, C H O P P E D ( O P T I O NA L )
DIRECTIONS 1 . P RE H E AT OVEN TO 350°F. 2 . I N A M E DI UM skillet, sauté pears, water, 1½ teaspoons of cinnamon, and coconut oil until the pears are the consistency of chunky applesauce. 28
cool before combining
coconut milk, coconut flour, ½ teaspoon of cinnamon, and baking soda until well-combined. Add cooled pears and walnuts, reserving ¼ cup of walnuts for garnish. 5. S P OON ¼ C UP egg and pear mixture into each parchment-lined muffin tin cup. Gently spoon 1 teaspoon of remaining mixture onto the top of each muffin. Bake for 40 minutes.
2 . B R EA K FA S T
SERVINGS: 6 (2 MUFFINS PER SERVING) PREP TIME: 10 MINUTES COOK TIME: 40 MINUTES
Pancakes
COCONUT PROTEIN by Tami Monaghan
3. A DD T H E C OC ONUT
1 minute. Batter should be thick. If it is too thin, add a little more coconut flour.
GF DF
INGREDIENTS 8 EGGS ½ CUP MELTED COCONUT OIL ½ CUP COCONUT FLOUR (PLUS A LITTLE MORE) 1 T B S P. C I N N A M O N PINCH SEA SALT F R E S H F R U I T, 1 0 0 % M A P L E S Y R U P, O R A L M O N D B U T T E R
DIRECTIONS HEAT A LA RGE skillet over medium heat. 2 . P LACE EGGS, MELT ED coconut oil, cinnamon, vanilla, and salt in a high-powered blender. Blend until combined.
29
medium-low and add a small amount of coconut oil to the heated pan. Pour batter into 4-inch– diameter pancakes. Cook
1 T S P. VA N I L L A
1 .
4. L OW E R H E AT TO
about 3 minutes per side. Make sure they are set and golden brown before flipping. Makes 8 four-inch pancakes. 5. S E RV E W I T H FRE S H fruit, pure maple syrup, or almond butter.
2 . B R EA K FA S T
flour and mix well, about
SERVINGS: 4 PREP TIME: 5 MINUTES COOK TIME: 20 MINUTES
3 30
Soups
Soup
CURRIED BUTTERNUT SQUASH
by Tami Monaghan
2. C UT S QUA S H I N half
and remove the insides.
SERVINGS: 4–6 PREP TIME: 10 MINUTES COOK TIME: 45 MINUTES
3. P L AC E I N A large baking dish with enough Roast for approximately
INGREDIENTS
45 minutes or until you can
2 LBS. BUTTERNUT SQUASH, CUBED (OPTION TO BUY IT PRE-CUBED) 1 T S P. C O C O N U T O I L
pierce the skin with a fork. 4. I N A S M A L L saucepan,
1 T S P. R E D C U R R Y PA S T E
add the curry paste and
1 T S P. C U M I N 1 C A N F U L L - FA T C O C O N U T M I L K 1 T B S P. F R E S H G I N G E R , C H O P P E D 1 C U P P E P I T A S , T OA S T E D 4 LIMES, JUICED AND ZESTED (ZEST SKINS BEFORE SQUEEZING THE JUICE OUT) 3 T B S P. F R E S H C I L A N T R O ( O P T I O N A L )
cumin over medium-low heat and stir until fragrant, about 4 minutes. Add coconut milk and ginger; bring to a boil over high heat.
DIRECTIONS 1. P REH EAT OV EN TO 375°F.
31
continues on next page …
3. S O U P S
water to cover the bottom.
GF DF
Soup
CURRIED BUTTERNUT SQUASH
continued …
5. AD J UST HEAT TO
dish or keep in the fridge up to 3 days as a dip.
maintain a simmer, stirring
Option to serve with fresh
frequently until reduced to
cilantro.
15 minutes. 6. AD D THE PEPITAS to a high-powered blender or food processor and blend until finely ground. Add the squash, coconut milk mixture, lime zest, and lime juice and process until combined.
3. S O U P S
about ¾ cup, around 13 to
32
7. SERV E H OT A S a side
CREAMY BROCCOLI by Tami Monaghan
Soup
DIRECTIONS
1. H E AT C OC ONUT OI L
SERVINGS: 4 PREP TIME: 10 MINUTES COOK TIME: 20 MINUTES
in a large soup pot over medium heat. Stir in garlic,
2. A DD B ROC C OL I
INGREDIENTS
A ND greens. Add just
3 C U P S F R E S H B R O C C O L I , R O U G H LY C H O P P E D 3 C U P S K A L E , C H O P P E D A N D PA C K E D 2 C L OV E S G A R L I C , C H O P P E D 1 S H A L L O T, D I C E D 1 INCH FRESH GINGER, PEELED AND CHOPPED 2 T B S P. E A C H C H O P P E D F R E S H PA R S L E Y, C I L A N T R O, AND MINT 1 CAN COCONUT MILK 1 T B S P. C O C O N U T O I L SEA SALT AND PEPPER TO TASTE F R E S H WAT E R A S N E E D E D
enough water to cover the vegetables; you can always thin the soup later if needed. 3. B RI NG TO A high simmer. Cover pot and reduce heat to a medium simmer. Cook until broccoli and greens are tender, about 15 minutes.
continues on next page … 33
3. S O U P S
shallot, and ginger.
GF DF
CREAMY BROCCOLI continued …
Soup
4. AD D THE CHO PPED parsley, cilantro, and mint. Season with sea salt and
5. R E M OVE PO T F RO M the heat. Use an immersion blender to puree the soup. 6. R E T U R N PO T TO the stove and add in the coconut milk. Stir and heat through gently.
34
3. S O U P S
fresh pepper to taste.
4 35
Salads
GREEN SALAD WITH
Tropical Fruit
by Tami Monaghan
1 LARGE HEAD BOSTON LETTUCE, TORN
SERVINGS: 4 PREP TIME: 15 MINUTES COOK TIME: 0 MINUTES
¼ CUP UNSWEETENED
DIRECTIONS
GF DF
1. P RE PA RE T H E
INGREDIENTS
V I NA I GRE T T E and
Lime-Mint Vinaigrette ¼ CUP OLIVE OIL
2. C OM B I NE T H E P RE PA RE D fruit and
2 T B S P. L I M E J U I C E 2 T B S P. F R E S H M I N T, C H O P P E D SEA SALT AND PEPPER TO TASTE
Salad
3 tablespoons of the vinaigrette. Toss to coat. 3. A RRA NGE L E T T UC E
2 L A R G E G R A P E F R U I T, P E E L E D A N D C H O P P E D 1 P I N E A P P L E , P E E L E D, C O R E D, A N D C U T INTO 1-INCH PIECES O N E 1 4 . - O Z C A N H E A R T S O F PA L M , DRAINED AND SLICED 2 FIRM, RIPE BANANAS, SLICED
36
place aside.
ON separate plates and top with fruit mixture and coconut. Add more dressing if desired.
4. S A LA D S
T OA S T E D C O C O N U T C H I P S
ROASTED BEET, BACON, &
Egg Salad
by Tami Monaghan
DIRECTIONS
GF DF
1. P RE H E AT OV E N TO 425°F. 2. I N A L A RGE skillet, add bacon and fry until desired
INGREDIENTS 8 SLICES THICK BACON 4 HARD-BOILED EGGS, QUARTERED 1½ LBS. GOLDEN BEETS, DICED ¼ C U P T OA S T E D M A R C O N A A L M O N D S , R O U G H LY C H O P P E D 1 T B S P. H O N E Y 1 T B S P. S H E R R Y V I N E G A R
crispness is reached. 3. W H I L E B AC ON I S cooking, clean and dice beets into small bites. Remove bacon from skillet and place on a plate layered with paper towels.
1 S M A L L S H A L L O T, M I N C E D 3 T B S P. C O C O N U T O I L 1 W H I T E O N I O N , F I N E LY S L I C E D ½ CUP POMEGRANATE SEEDS GREENS OF CHOICE
4. P L AC E B E E T S ON a baking dish lined with parchment paper, drizzle with bacon fat, and bake 40 minutes or until done.
continues on next page … 37
4. S A LA D S
SERVINGS: 4 PREP TIME: 20 MINUTES COOK TIME: 40 MINUTES
ROASTED BEET, BACON, &
continued ‌
to a boil over high heat. Reduce the heat to low, add eggs, and cook 7 to 8 minutes. Drain, cool in ice water, and peel. 6. CO M BINE ALMO ND S, H O NEY, vinegar, and shallots in a medium bowl. While whisking constantly, slowly drizzle in coconut oil. Season dressing to taste with salt and pepper.
38
P OMEGRA NAT E, onion, and dressing together in a large bowl. 8. SERV E OV ER GREENS of choice. Garnish with boiled eggs and bacon.
4. S A LA D S
5. B R I NG A PO T of water
7. TOSS B EET S,
Egg Salad
5 39
Vegetables
ROASTED ROOT by Tami Monaghan
Vegetables
DIRECTIONS
1. P RE H E AT T H E OV E N to
SERVINGS: 4 PREP TIME: 20 MINUTES COOK TIME: 40 MINUTES
450°F. 2. I N A L A RGE bowl, mix
GF DF
together the cider vinegar,
INGREDIENTS 3 M E D I U M G O L D E N B E E T S , P E E L E D A N D T H I C K LY S L I C E D 3 MEDIUM CARROTS, PEELED AND SLICED LENGTHWISE INTO 2-INCH LONG PIECES 2 MEDIUM SWEET POTATOES, SLICED LENGTHWISE INTO 2-INCH LONG PIECES 3 M E D I U M PA R S N I P S , P E E L E D A N D S L I C E D L E N G T H W I S E I N T O 2 - I N C H L O N G P I E C E S ( T O U G H W O O DY C O R E R E M OV E D ) 1 L A R G E R E D O N I O N , T H I C K LY S L I C E D ¼ CUP CIDER VINEGAR ¼ CUP COCONUT OIL 2 T B S P. H O N E Y 1 T S P. T H Y M E , D R Y O R F R E S H
oil, and honey. Add prepared vegetables to the bowl and toss to combine. 3. L I NE T WO L A RGE roasting pans with parchment paper. Spread the root vegetables out over the pans in a single layer and pour remaining vinaigrette over the root vegetables in the pans.
continues on next page … 40
5. V E G E TA B L E S
CIDER VINAIGRETTE
ROASTED ROOT continued …
4. ROA ST F O R 4 0 minutes, turning the pans and swapping bottom and top rack positions halfway through cooking. 5. CO OK U NTIL THE vegetables are wellbrowned and caramelized around the edges. 6. R E M OVE F RO M OVEN and gently loosen the root vegetables from the foil with a wooden spoon. Sprinkle with thyme and season to taste.
41
Vegetables
5. V E G E TA B L E S
CIDER VINAIGRETTE
Prosciutto
by Tami Monaghan
2. TOS S A S PA RAGUS, M US H ROOM S,
SERVINGS: 4 PREP TIME: 10 MINUTES COOK TIME: 25 MINUTES
prosciutto, and oil together in a large rimmed baking
sheet lined with parchment
GF DF
paper.
INGREDIENTS 1 B U N C H A S PA R A G U S , T R I M M E D A N D C U T I N T O T H I R D S 1 S M A L L C O N T A I N E R B A B Y B E L L A M U S H R O O M S , H A LV E D 3 S L I C E S P R O S C I U T T O, S L I C E D T H I N A N D C U T I N T O ¼-INCH STRIPS 1 T B S P. C O C O N U T O I L 1 T B S P. S H E R R Y V I N E G A R SALT AND PEPPER TO TASTE
DIRECTIONS 1. P REH EAT OV EN TO 425°F.
42
3. ROA S T, S T I RRI NG ONC E , until the vegetables are tender and browned, 20 to 25 minutes. 4. T RA NS FE R TO A serving bowl and drizzle with sherry vinegar.
5. V E G E TA B L E S
ROASTED ASPARAGUS, MUSHROOMS, &
6 43
Dinner
LEMON PORK by Tami Monaghan
Schnitzel DIRECTIONS
1. I N A L A RGE skillet on medium-high heat, add
bacon and caraway seeds. Cook, stirring frequently,
GF DF
until golden, about 10
INGREDIENTS
minutes.
4 PORK LOINS, POUNDED THIN
2. A DD CA B B AGE A ND
1 T B S P. C O C O N U T O I L 6 S L I C E S B AC O N, C H O P P E D
apple and cook, stirring
1 T S P. C A R A W A Y S E E D S
frequently. Add vinegar
1 SMALL CABBAGE, CORED AND SHREDDED 1 RED APPLE, CHOPPED INTO ½-INCH CHUNKS ½ CUP APPLE CIDER VINEGAR 2 T B S P. C O C O N U T F L O U R 2 T B S P. 1 0 0 % M A P L E S Y R U P 1 EGG 1 L E M O N, Z E S T E D ½ CUP ALMOND MEAL
44
and maple syrup, stirring to combine. Cover and reduce heat to mediumlow. Cook until cabbage is tender, about 30 minutes.
continues on next page …
6. D I N N E R
SERVINGS: 4 PREP TIME: 10 MINUTES COOK TIME: 25 MINUTES
LEMON PORK continued ‌
3. M E A NWHILE, IN A
coconut flour, turning
5. H EAT A L A RGE cast-
iron skillet over medium-
high and melt the coconut
shallow dish, add coconut
shaking off the excess. Dip
oil. Cook the loins about
flour. In a separate dish,
into egg mixture and then
10 to 14 minutes, turning
whisk the egg; in a third
into the almond meal.
once. Use a splashguard.
and lemon zest.
6. SERV E W I T H CA B B AGE mixture.
6. D I N N E R
to coat both sides and
dish, add the almond meal
45
4. DI P P ORK I NTO the
Schnitzel
Stir-Fry
COCONUT CURRY SHRIMP
by Tami Monaghan
3. A DD C OC ONUT M I L K , coconut flakes, and red
curry to a high-powered blender. Blend on high for 1 minute.
GF DF
4. I N A L A RGE wok or
INGREDIENTS
skillet, add mixture with
1 ½ L B S . S H R I M P, D E T A I L E D 1 L A R G E B O K C H OY ( O R 2 S M A L L ) , C H O P P E D, I N C L U D I N G L E AV E S 3 BELL PEPPERS
medium-high heat about 5 minutes.
1 LB. SNAP PEAS 1 CUP COCONUT MILK 1 CUP UNSWEETENED COCONUT FLAKES 4 T B S P. R E D C U R R Y PA S T E 1 LARGE ZUCCHINI COCONUT FLAKES
DIRECTIONS 1. CLEA N A ND P REP shrimp. 2. DICE P EP P ERS A ND bok choy into large pieces. 46
the shrimp and cook over
5. A DD P E P P E RS A ND peas and simmer for 5 minutes. Add the bok choy and simmer for another 2 minutes. Add coconut flakes on top if desired.
continues on next page …
6. D I N N E R
SERVINGS: 4 PREP TIME: 10 MINUTES COOK TIME: 20 MINUTES
Stir-Fry
COCONUT CURRY SHRIMP
continued …
6. U S I NG A S PIR ALIZER , the zucchini. Set aside on paper towel to soak up excess liquid. 7. S E RVE MIX TU R E OVER the zucchini noodles.
47
6. D I N N E R
create long noodles from
SALMON Burgers
by Tami Monaghan
2. C OM B I NE ONI ON, GA RL I C, mustard,
coconut flour, sea salt, pepper, and eggs in a
small mixing bowl. Add
GF DF
salmon and mix together until the salmon is fully
INGREDIENTS 1 L B. C O O K E D W I L D S A L M O N, M A S H E D U P ( O P T I O N TO BU Y CA N N E D )
3. FORM T H E M I X T URE
½ R E D O N I O N , F I N E LY C H O P P E D 2 L A R G E C L OV E S G A R L I C , P R E S S E D O R F I N E LY C H O P P E D 1 T B S P. S T O N E G R O U N D M U S T A R D 2 EGGS SEA SALT AND PEPPER TO TASTE 2 T B S P. C O C O N U T F L O U R ¼ C U P C O C O N U T O I L F O R PA N - F R Y I N G 1 L E M O N, J U I C E D A N D Z E S T E D F O R G A R N I S H GREENS OF CHOICE
DIRECTIONS 1. P REH EAT A SMA LL cast-iron skillet or medium sauté pan with coconut oil. 48
incorporated.
into patties. When the pan and oil are hot, cook the patties until well-browned on one side before attempting to flip them. If you try to flip them too early, they may break.
continues on next page …
6. D I N N E R
SERVINGS: 4 PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES
SALMON Burgers continued ‌
4. B ROWN T H E SECOND
several minutes to brown.
CA KES from the pan and serve warm.
6. SERV E OV E R S A L A D greens or alongside any green vegetable.
49
6. D I N N E R
side. Each side will take
5. REMOV E S A L M ON
Sauce
FISH WITH COCONUT-SHALLOT
by Tami Monaghan
2. S E T A S I DE ON paper towel to soak up excess liquid.
3. P OS I T I ON RAC K I N upper third of oven and
GF DF
preheat on the high broiler
INGREDIENTS
setting. Line a baking
1¼ LBS. MAHI-MAHI OR RED SNAPPER 3 C L OV E S G A R L I C , M I N C E D
4. M A S H GA RL I C W I T H
2 T B S P. C O C O N U T O I L 2 T B S P. F R E S H T H Y M E ( O R 2 T S P. D R I E D ) 1 S H A L L O T, D I C E D 1 CUP COCONUT MILK ¼ C U P U N S W E E T E N E D T OA S T E D C O C O N U T C H I P S 2 ENGLISH CUCUMBERS, PEELED
DIRECTIONS 1. USING A J ULIENNE peeler or spiralizer, create long noodles from the peeled cucumbers. NO T E : If using a julienne peeler, run it lengthwise until you reach the core, then make a quarter-turn and repeat all the way around.
50
sheet with foil.
a dash of salt to create a paste. Combine with 1 tablespoon melted coconut oil, thyme, and pepper to taste. 5. P L AC E T H E FI S H on the baking dish and spread the paste on top.
continues on next page …
2. D I N N E R 6.
SERVINGS: 4 PREP TIME: 20 MINUTES COOK TIME: 15 MINUTES
Sauce
FISH WITH COCONUT-SHALLOT
continued …
9. MEA NW H I L E , B ROI L
T H E fish until just cooked
high and bring to a
through, about 6 to 8
1 tablespoon of coconut oil
simmer. Reduce heat to
minutes.
in a medium skillet over
medium-low and simmer
medium heat.
until liquid has reduced to
7. AD D SHALLO TS AN D cook, stirring for a minute.
DID YOU KNOW WILD SEAFOOD IS A TOP SUSTAINABLE PROTEIN CHOICE? GET SOME HERE.
3
∕4
cup, about 6 minutes.
10. LAYER T H E NOODL E S and fish, topping with sauce.
2. D I N N E R 6.
increase heat to medium-
6. H E AT THE R EMAINING
51
8. A DD COCONUT MI LK,
GREEN CHICKEN
Curry
by Tami Monaghan
DIRECTIONS
1. H E AT OI L I N a large skillet over medium-
high heat. Add chicken and scallions and cook,
GF DF
INGREDIENTS 1 LB. BONELESS, SKINLESS CHICKEN THIGHS, TRIMMED AND CUT INTO BITE-SIZED PIECES 2 T B S P. C O C O N U T O I L 1 BUNCH SCALLIONS, SLICED 1 M E D I U M S W E E T P O T A T O, C U T I N T O ½ - I N C H C U B E S 1 C A N F U L L - FA T C O C O N U T M I L K 2 T B S P. T H A I G R E E N , R E D, O R Y E L L OW C U R R Y PA S T E 1 T B S P. F I S H S A U C E 1 L A R G E B O K C H OY, D I C E D 1 ½ C U P H A LV E D G R E E N B E A N S 1 T B S P. L I M E J U I C E FRESH BASIL
52
stirring, until the chicken is no longer pink, 4 to 5 minutes. Transfer to a plate with a slotted spoon to keep the oil in the pan.
continues on next page …
6. D I N N E R
SERVINGS: 4 PREP TIME: 15 MINUTES COOK TIME: 25 MINUTES
GREEN CHICKEN continued ‌
4. RET URN C H I C K E N
A ND cook for another
cook, stirring until the
minute or two. Remove
to the pan and cook,
vegetables are tender,
from heat and stir in basil
stirring for 2 minutes. Add
about 5 to 7 minutes.
and lime juice.
fish sauce, bok choy, and green beans. Bring to a simmer.
6. D I N N E R
medium, cover, and
2. AD D SWEET PO TATO
coconut milk, curry paste,
53
3. REDUCE H EAT TO
Curry
Snacks & Sweets
7
54
Energy Bars
by Tami Monaghan
3. ROL L T H I S DOUGH
into balls or press into the
SERVINGS: 4–6 PREP TIME: 5 MINUTES MAKE TIME: 5 MINUTES
bottom of a glass or silicon baking dish and cut into squares.
GF DF
INGREDIENTS 6 L A R G E M E D J O O L D A T E S ( O P T I O N T O B U Y D A T E PA S T E ) ½ CUP CHIA SEEDS 2 T B S P. C O C O N U T O I L ½ T S P. N A T U R A L VA N I L L A O R A L M O N D E X T R A C T O P T I O N A L A D D - I N S : S OY- F R E E D A R K C H O C O L A T E C H I P S , U N S W E E T E N E D S H R E D D E D C O C O N U T, G O J I B E R R I E S
DIRECTIONS 1 . REMOV E T H E P IT S from the dates and pulse the dates in a food processor or blender until it forms a paste. 2 . I N A M E DI UM bowl, mix the date paste with the chia seeds and coconut oil. It will form a thick dough. If it does not, add more date paste.
55
4. B A RS CA N B E eaten immediately in doughform. Best chilled in the fridge or freezer to give it more of a chewy texture. NOT E : These can be wrapped in wax or parchment paper and packed in lunches as snacks.
7. S NAC KS & SW E E T S
CHIA SEED
by Tami Monaghan
DIRECTIONS
1. P RE H E AT OV E N TO
SERVINGS: 4–6 PREP TIME: 5 MINUTES COOK TIME: 30 MINUTES
375°F.
2. GRE A S E A N 8×8-I NC H
GF DF
baking dish with coconut
INGREDIENTS 3–4 CUPS ASSORTED BERRIES SUCH A S S T R AW B E R R I E S, B L AC K B E R R I E S, BLUEBERRIES, RASPBERRIES, OR A MIXTURE (FRESH OR FROZEN) 1 CUP ALMOND FLOUR 1 – 2 T B S P. C O C O N U T O I L 1 T S P. VA N I L L A 1 T B S P. H O N E Y O R 1 0 0 % MAPLE SYRUP
oil. Place berries in dish. 3. C OM B I NE A L M OND FL OUR, coconut oil, and vanilla until it makes a crumbly topping. Sprinkle the crumble topping over the berries. 4. P L AC E DI S H I N oven and cook for about 20 minutes (fresh fruit) or 30 to 40 minutes (frozen fruit). When done, drizzle with organic honey or maple syrup if using.
56
7. S NAC KS & SW E E T S
BERRYCobbler
by Tami Monaghan
3. I N A S M A L L bowl, whisk together 2 tablespoons
SERVINGS: 8 PREP TIME: 20 MINUTES COOK TIME: 5 MINUTES
maple syrup, coconut milk, and almond milk. 4. FI L L P OP S I C L E M OL DS
GF DF
INGREDIENTS 1½ CUPS BLUEBERRIES (FRESH OR FROZEN) 1 ½ T B S P. W A T E R 3 T B S P. P L U S 2 T B S P. 1 0 0 % M A P L E S Y R U P ¾ C U P F U L L - FA T C O C O N U T M I L K ½ CUP ALMOND MILK
DIRECTIONS 1. I N A SMA LL saucepot, combine blueberries, water, and 3 tablespoons of maple syrup. 2 . B RI N G TO A boil until liquid is syrupy and thick. Remove from heat. No need to mash the blueberries—just leave as is.
57
a little over half-full of the coconut–almond milk mixture. Spoon in blueberry mix to fill the popsicle mold. 5. P L AC E M OL D I N freezer for 1 hour. Remove molds and insert wooden sticks into each popsicle cavity. Return mold to freezer for another 4 hours or until ice pops are solid.
7. S NAC KS & SW E E T S
Popsicles
BLUEBERRY COCONUT
by Tami Monaghan (recipe adapted from Marin Mama Cooks) SERVINGS: ABOUT 30 BALLS PREP TIME: 20 MINUTES CHILL TIME: 2 HOURS
together by squeezing a small amount into your palm. If the coconut
mixture doesn’t compact
GF DF
INGREDIENTS 1 C U P U N S W E E T E N E D S H R E D D E D C O C O N U T, L I G H T LY PA C K E D 3 T B S P. C O C O N U T O I L 2 T B S P. H O N E Y 1 T S P. P U R E VA N I L L A E X T R A C T ALMOND SLICES OR SLIVERS PINCH SEA SALT 4 OUNCES BITTERSWEET CHOCOLATE, CHOPPED OR BROKEN INTO SMALL PIECES
nicely, continue to process for 1 to 2 more minutes. 2. L I NE A S M A L L baking sheet with parchment paper. Scoop out and gently press the coconut mixture into a tablespoonsized measuring spoon. Drop the tablespoon of mixture onto the lined
I F YO U ’ R E U S I N G A B A R
baking sheet and then
(70% CACAO OR HIGHER)
press and mold the balls
DIRECTIONS 1 . I N A F O O D processor, blend shredded coconut, coconut oil, honey, vanilla extract, and salt until it forms a thick paste, about 2 to 3 minutes. Test coconut 58
mixture to see if it holds
into a rectangular shape.
continues on next page …
7. S NAC KS & SW E E T S
Bites
DARK CHOCOLATE ALMOND BAR
continued …
3. PR ES S ALMO N D
and melt the chocolate,
6. RET URN T H E CH OCO L AT E -
stirring constantly until
COV ERE D bar to
S L I C ES on top of the
melted and smooth.
the parchment paper
coconut rectangles to
Immediately remove the
and gently remove the
make an “Almond Joy”
melted chocolate from
toothpick from the bar.
or leave as is to make
the heat and give it a
Use another toothpick to
a “Mounds Bar.” Place
stir with a spatula. When
hold down the bar while
coconut rectangles in
the chocolate is melted,
removing the toothpick.
freezer for 15 to 30 minutes
remove the frozen bars
or until solid.
from freezer.
4. O N C E CO CO N U T
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pan of simmering water
5. GENT LY I NSERT A
7. ONCE A L L T H E bars have been dipped into the chocolate, place in
B AR S are frozen, it’s time
toothpick into a bar and
freezer for a few minutes
to melt the chocolate. Keep
dip the bar into the melted
to set. Store the bars in the
coconut bars in freezer
chocolate, making sure the
refrigerator in an airtight
until you’ve melted your
whole bar gets covered
container. These should
chocolate. Place 4 ounces
with chocolate. Lift the
keep for several days.
of chocolate or chocolate
bar out with the toothpick
Take the bars out for a few
chips into a heatproof
and tap off any excess
minutes to soften before
bowl. Set the bowl over a
chocolate.
you consume them.
7. S NAC KS & SW E E T S
Bites
DARK CHOCOLATE ALMOND BAR
Cooking with
Coconut GET HEALTHY, LOSE WEIGHT, & LIVE LONGER WITH COCONUT!
Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1 Recipes by Tami Monaghan, HC, AADP