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Index
Publisher's Note
Introduction
Part I: GETTING TO KNOW THE COCONUT
Chapter 1: Coconut Origins & Ancient History - Coconut the Ancient Mariner
A Coast Dweller and Ancient Mariner
Continental Shifts and Changing Oceans
Coconuts and Ancient Peoples
Two Origins of Cultivation
More Recent Evidence of Ancient Powers of Survival
A Native of the Tropics
Coastal Adaptations and Consequences
Chapter 2: Coconut Legends
The South Seas
Sanskrit and Indian Legend
Modern Legend and History
The U.S. President and the Coconut Shell
Chapter 3: Not a Nut, Not a Seed, Not a Fruit... The Coconut is a Drupe
The Botanical Classification of the Coconut Palm
Flowering and Fruiting
The Classic Arc of the Coconut Palm
Coconut Palm - Varieties, Forms and Lifespan
Chapter 4: Getting into the “Nut” – The Fruit of the Coconut Palm
What Coconut Fruit Offers Us
Fresh Coconuts: Young or Mature?
Young ‘Green’ Coconuts
Chapter 5: From Hero to Traitor - The Exaltation and Maligning of the Coconut in the Modern Era
How Modern Vegetable Oils Replaced Coconut Oil and Saturated Fats in the American Diet in the 20th Century
The Cholesterol Connection: Lowering Cholesterol Increases Mortality
The Revolving Door of Industry and Regulators: Built for Commerce Not for Food Safety
Low Cholesterol Leads to Increased Risk of Death
Coconut Oil Effectively Disappears from the US Food Market
Saturated Fat - The Last Boogie Man in the Coconut Oil Closet
Position Changes Still Haven’t Changed the Tide of Opinion
What Happened to the Coconut Market?
The Final Insult
A Blessing in Disguise: A New Model and New Markets
Part II: COCONUT REMEDIES
Chapter 6: Coconut Oil - Master Healer, Super Nutrition and Functional Food
Dietary Fats and Disease
Setting the Record Straight – Good Fats and Bad Fats
Functional Food
Coconut Oil’s Essential Fatty Acids - A Brief Primer
Chapter 7: Coconut Oil Remedies
An Overview of Coconut Oil Remedies
Coconut Oil and Giardia
Cures Head Lice Better than the most Popular Commercial Remedy
Eliminates the Need for Toxic Petroleum Based Skin Care Products
Improves Brain Function
Protects our Skin from Toxins
Moisturizing and Healing: Skin and Wound Repair
Rashes and Other Skin Irritations
Baby
Cradle Cap, Diaper Rash
Candida Albicans, Yeast Infections and Thrush
Pediatric Atopic Dermatitis
Sunscreen
Cold Remedy
Coconut Oil Sore Throat Relief
Coconut Oil Vapor Rub
Simple Ways to Increase your Coconut Oil Consumption during Cold and Flu Season
Teeth and Oral Hygiene
Hemorrhoids and Yeast Infections
Chapter 8: Body and Skin Care Recipes You can Make at Home
Before You Begin - A Few Simple Rules to Remember
Know Your Ingredients
Liquid Carrier Oils
Recipes and Instructions for Scrubs, Butters, Lotions and More
Essential Oils in Lotion Bars, Massage Bars, and Body Butters
Essential Oil Reference Charts for Skin and Hair
Essential Oil Recipes
Coconut Body Scrubs
Coconut Oil Lotions and Massage Bars
Whipped Body Butters
Coconut Oil Soaps and Shampoos
Deodorant
In the Bathroom – From Shaving to Soaking
Chapter 9: Around the House
Coconut Oil ‘Goo Gone’
Furniture Oil
Cutting Boards
Insect Repellent
Pet Care
Itchy Pets
Chapter 10: Coconut Shell Charcoal
Introduction
Coconut Shell Activated Charcoal
Home Uses of Coconut Shell Activated Charcoal
Poisoning
Activated Charcoal for Stomach Upset, Bloating and Gas
Migraines
How to Make a Charcoal Poultice
Bee Stings and Poisonous Insect Bites
Teeth Cleaning and Whitening
Water Filtering
Refrigerator Freshener and Food Extender
Foot Odor
Household Odors
Toxic Fumes from new Carpets, Construction or Furniture
Kitty Litter
Soils, Biochar, Activated Charcoal, and Environmental Remediation and Global Climate Change
Herbicides Known to be Remediated by Activated Charcoal
Part III: EATING AND DRINKING THE COCONUT
Chapter 11: Coconut Water
Like all Things Coconut: Coconut Water Popularity is on the Rise
Coconut Water and Coconut Farmers
Research and Scientific Studies
Sodium Content in Coconut Water
Fresh Coconut Water Products
Chapter 12: Cooking with Coconut
Adding Coconut to Your Diet and Regular Cooking
Adding Coconut Oil and Coconut Butter to Your Diet
Adding Coconut Flour to Your Diet
Adding Coconut Cream and Milk to Your Diet
Using Whole Fresh Coconuts
Opening the Coconut
Coconut Scraping/Grating/Shredding Tools
Using Fresh Raw Coconut in Desserts
Traditional Uses of Fresh Raw Coconut Meat in the Kitchen
Dried Coconut Meat
Homemade Coconut Cream & Coconut Milk
Homemade Coconut Butter
Cooking with Coconut Oil
Substituting Coconut Oil for Other Oils and Fats
Baking, Frying and Sautéing with Coconut Oil
Baking with Coconut Flour
Surprisingly Small Amounts in Recipes
High Fiber Means High Absorbency
Coconut Flour Blends
Room Temperature Ingredients
Use Gluten-Free All-Purpose Flour Mixes
The Coconut Flavor
Chapter 13: Buying Coconut Products in the 21st Century
Buying Coconut Water
Pasteurization
Fresh Coconut Water Coconuts
Unproven Rumors
Labeling: Organic and Irradiation Labels
Buying Coconut Milk
Carrageenan
BPA (Bisphenol-A)
Buying Coconut Meat
Sodium Metabisulfite
Sugar
Corn Starch
Buying Coconut Flour
Coconut Products from the Sap of the Coconut
Chapter 14: Coconut Recipes
Introduction
Coconut Basics
Raw Food Goodness
Raw Macaroons
Raw Coconut Date Nut Balls
Raw Coconut Chips
Coconut & Fruit Trail Mix
Smoothies & Beverages
Good Morning Smoothie
Banana Blueberry Breakfast Smoothie
Breakfast Bonanza Smoothie Sensation
Super Healthy Smoothie Starter
Holiday Eggnog Smoothie
Hot Cocoa Coconut Style
Coconut Chai Tea - A Great Variation on a Great Traditional Drink
Breakfast Foods
Breakfast Sausage
Buckwheat Pancakes - Gluten Free and Delicious
Crêpes
Soaked Whole Grain Coconut Oil Tortillas
The Ultimate Coconut Oil Veggie Omelet
Turmeric Veggie Scramble
Fried Breakfast Potatoes
Homemade Coconut and Sweet Potato Hash with Soft-Boiled Eggs
Homemade Dressings
Coconut Grapeseed Oil Mayonnaise
Homemade Tartar Sauce
Homemade Ranch Dressing
Homemade Caesar Dressing
Simple Worcestershire Sauce Substitute
Tropical Coconut Butter Dressing
Homemade Lemon Aioli
Bombay Bomber - Our Version
Asian Dressing
Asian Dressing 2
Olive Oil Vinaigrette
Roasted Garlic Dressing
Homemade Cranberry Sauce
Salads
Fresh Fruit Salad with Shredded Coconut
Standard Lunch or Dinner Salad
Coconut Apple Chicken Salad
Coconut Chicken Caesar Salad
Asian Quinoa Tabbouleh Salad
Chicken Artichoke Black Bean Salad
Healthy Chicken Tenders Salad
Asian Cole Slaw
Stocks and Soups
Chicken Bone Broth
Beef Bone Broth
Vegetable Stock
Salmon or Steelhead Stock
Salmon or Steelhead Chowder
Butternut Squash Soup
Coconut Ginger Carrot Soup
Thai Coconut Chicken Noodle Soup
Hearts of Artichoke Bisque
Chicken Stew
Side Dishes
Basic Coconut Oil Pilaf
Coconut Rice
Coconut Pineapple Mango Quinoa
Baked Sweet Potato Rubbed in Coconut Oil
Rosemary Garlic Coconut Oil Potatoes
Baked Sweet Potato Fries
Green Beans with Coconut Oil Dressing
Sautéed Mushrooms and Onions
Sautéed and Quick-Steamed Vegetable Medley
Quick Sautéed Carrots, Ginger and Green Onions
Coconut Oil Fried Zucchini
Entrees
Traditional or Turkey Meatloaf with Coconut Flour
Coconut Vegetable Curry
Coconut Chicken & Vegetable Curry
Braised Curried Chicken
Oriental Vegetable Coconut Stir Fry
Coconut Crust Quiche
Baked Zucchini or Summer Squash and Beef ‘Nachos’ Casserole
Orange Ginger Chicken
Crispy Coconut Butterfly Boneless Chicken Breast
Crispy Coconut Fish Sticks
Cauliflower Coconut Crust Vegetable Medley Pizza
Citrus Ginger Chicken
Quinoa Chicken Collard Green Wraps
Easy Fish Cakes
Quick and Easy Baked Chicken
Gluten-Free Chicken Nuggets
Baked Goods and Desserts
Cranberry Orange Cake
World’s Best Blueberry Muffins
Healthy No-Bake Key Lime Pie
Nutty Chocolate Coconut Mini Bars
Cranberry Orange Chocolate Coconut Bars
Chocolate Cups
Chocolate Covered Strawberries
Traditional Coconut Sweets
Baked Macaroons
Coconut Barfi Indian Sweet
Coconut Cream Pie
Chapter 15: Modern Uses of Coconuts
Husks, Shells and Fronds
The Coconut Husk Fiber: Coir
Erosion Control Blankets
The Coconut Shell
The Coconut Leaf: Frond
Other Applications for Husks, Shells and Fronds
Appendix: Threats to the Coconut Palm: Lethal Yellowing and Coconut Scale
Lethal Yellowing
Coconut Scale
Bibliography
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