Here are some basic recipes to get started, along with some of our favorites.
MCT OIL/COCONUT OIL MIXTURE
Yield: 28 ounces
16 ounces MCT oil
12 ounces coconut oil
Directions: If coconut oil is solid, place container into a pot of warm water for fifteen to twenty minutes until it melts. Combine in a one-quart container with a tight lid and invert several times to mix. The quart-size bottles that MCT oil normally comes in are perfect for storing this mixture. Using a funnel will make it easier to pour the coconut and MCT oils into the bottle. Store at room temperature.
COCONUT MILK
YIELD: 4 ounces, or about 15 grams of coconut oil
1 can of coconut milk (with 11 grams fat per 2 ounces)
1/2 can of water or coconut water
1 to 2 teaspoons of honey, agave syrup,
or other sweetener to taste
Pinch of salt
Directions: Place ingredients in a container and shake well before use. Store coconut milk in the refrigerator, and discard unused portion after four days. If used for children, discard after two days.
Variation: Add 1 teaspoon dolomite powder to mixture to add calcium supplementation to diet.
ORANGE-COCONUT MILK
YIELD: One serving
4 ounces coconut milk (above)
8 ounces orange juice
or diet orange soda
Directions: Place coconut milk in a 12-ounce glass, then slowly add orange juice or diet orange soda and mix with a spoon.
Variation: Try diet grape soda or root beer instead of orange soda.
BERRY-COCONUT MILK SMOOTHIE
YIELD: About 12 ounces per serving
1/2 cup crushed ice
1 cup frozen blueberries or
4 large frozen strawberries
1/3 cup Fiber One Original, Smart Bran, or GoLean Crunch cereal
1 teaspoon honey, agave syrup, or equivalent sweetener such as stevia
1/3 cup coconut milk (above)
2/3 cup milk
1 hard-boiled or raw egg
1/2 scoop vanilla whey protein powder
Your usual “dose” of coconut oil (melted) or MCT/coconut oil (optional).
Directions: Place all ingredients in a blender and blend on “liquify” speed for about 30 seconds. If mixture is too thick, add more coconut milk as needed.
Variations: Add 1/2 banana and 2 large strawberries per serving; substitute equivalent amount of apple, blueberry, or pomegranate juice for part or all of the milk; or substitute 1/3 cup sliced almonds for cereal.
Note: For those who are concerned about adding raw egg, microwave the egg for about 20 seconds to kill bacteria before adding to other ingredients.
BANANA-PEANUT BUTTER-COCONUT MILK SMOOTHIE
YIELD: About 12 ounces per serving
1/2 cup crushed ice
1 frozen banana (break into four pieces before freezing)
1/3 cup cereal such as Fiber One Original, Smart Bran, or GoLean Crunch
1 tablespoon fresh ground or natural peanut or almond butter
1 teaspoon honey, agave syrup, or equivalent stevia or sweetener
1/3 cup coconut milk (above)
1/3 cup milk
1 hard-boiled or raw egg
1/2 scoop vanilla whey protein powder
Optional: Add your usual “dose” of coconut oil (melted) or MCT/coconut oil.
Directions: Place all ingredients in a blender and blend on “liquify” speed for about 30 seconds. If mixture is too thick, add more coconut milk as needed.
Variation: Substitute 1/3 cup sliced almonds for the cereal and/or nut butter.
Note: For those who are concerned about using raw egg, microwave the egg for about 20 seconds to kill bacteria before adding to other ingredients.
SIMPLE SALMON DINNER FOR TWO
YIELD: Two servings
2 fresh whole sweet potatoes or yams
10 to 12 ounces salmon fillet, any size
1 bunch fresh asparagus
2 to 3 tablespoons coconut oil, melted
Garlic and herb or other favorite seasoning
Additional 1/2 to 1 tablespoon coconut oil per potato
Directions: Preheat oven to 350°F. Wash, dry, and pierce sweet potatoes several times with a fork and place on the oven rack for about 25 to 30 minutes.
Place aluminum foil on a large cookie sheet or spray the cookie sheet with olive oil spray. On one side of the cookie sheet place a salmon fillet, skin side down, and on the other evenly distribute the asparagus spears. Melt about 2 to 3 tablespoons of coconut oil (or more for a very large fillet), and paint the oil onto the salmon and asparagus using a pastry brush. Sprinkle seasoning over fish and asparagus.
When sweet potatoes have been in the oven for 25 to 30 minutes, move them to the side and place the cookie sheet with fish and asparagus in the oven. Bake for 20 minutes longer. The salmon should be very moist and separate easily with a fork. Open each sweet potato, cut grooves with a knife, and spoon 1/2 to 1 tablespoon coconut oil onto each potato.
ULTRA CHOCOLATE LAYER CAKE WITH CHOCOLATE GANACHE ICING
YIELD: Two 10-inch round layers
1/16 of cake = 1 tablespoon coconut oil
CAKE
3 ounces semi-sweet chocolate morsels
11/2 cups hot brewed coffee
3 large eggs
3/4 cup coconut oil
11/2 cups buttermilk, well shaken
3/4 teaspoon vanilla extract
3 cups sugar
21/2 cups whole-wheat flour
11/2 cups unsweetened dark cocoa powder
2 teaspoons baking soda
3/4 teaspoon baking powder
11/4 teaspoon sea salt
Directions: Preheat oven to 300°F. Spray two 10-inch round layer cake pans with a nonstick oil such as Baker’s Joy, or line the pan bottoms with wax paper.
Melt chocolate morsels in hot coffee, stirring occasionally. In a large mixing bowl, beat eggs until smooth and slightly thickened, about 3 to 5 minutes. Slowly add, one at a time, oil, buttermilk, extract, and melted chocolate mixture and beat until well combined.
In a separate bowl, combine sugar, flour, cocoa powder, baking soda, baking powder, and salt with a large wire whisk. Slowly add dry mixture to wet ingredients and mix on medium speed until just combined.
Divide mixture evenly between two pans and bake in center of oven for 1 hour to 1 hour 10 minutes, until a toothpick comes out clean. Place pans on a rack and allow to cool completely, then invert the layers onto rack, using a knife around edges of pan to loosen cake, if necessary. Remove wax paper, if used. After completely cool, apply ganache icing.
ICING
1 cup heavy cream
2 tablespoons sugar
2 tablespoons light corn syrup
16 ounces semi-sweet chocolate morsels
1/4 cup coconut oil
Directions: Using a 11/2-quart saucepan, bring cream, sugar, and corn syrup to a boil over moderately low heat, stirring constantly with a whisk until sugar is dissolved. Remove pan from heat and add chocolate, whisking until completely melted. Add oil and whisk until smooth. Allow mixture to cool until consistency allows for easy spreading. Apply ganache between layers and on top and sides of cake. Store in refrigerator and bring to room temperature before serving.
Variation: Top off slices of cake with strawberry or raspberry topping.
COCONUT MACAROONS
YIELD: 18 small cookies
2 egg whites
Pinch of salt
1/2 teaspoon vanilla, chocolate, or almond extract
2/3 cup sugar
1 cup shredded coconut
Directions: Beat egg whites with salt and extract until soft peaks form. Gradually add sugar (or stevia if you prefer) and beat until stiff. Fold in coconut. Coat a cookie sheet with generous amount of butter. Drop batter by the rounded teaspoon onto cookie sheet. Bake at 325°F for 20 minutes. Each cookie contains approximately 4 grams of coconut oil.
Variation: Instead of 2/3 cup sugar, add 1/4 cup sugar and 1 to 2 dashes of stevia extract or equivalent sweetener.
COCONUT FUDGE
YIELD: About 16 ounces
1 cup coconut oil
1 cup chocolate chips
Directions: Melt and thoroughly mix together the oil and chocolate chips in a bowl or a large measuring cup. Divide mixture equally into a plastic ice cube tray and place in the freezer. Chill until set. In a sixteen-cube tray, each cube will equal one tablespoon of coconut oil and will easily pop out of the tray. Store in refrigerator or freezer.
Variation: Add about 1/4 cup grated coconut and/or nut pieces for variety.