According to medical research, coconut oil is preferable to any other saturated fat. It can offer a wide variety of health benefits, from improving blood sugar and insulin levels to more effective weight loss. Additionally, it has been found to strengthen mineral absorption, which can promote healthy teeth and bones. As if that weren't enough, it has been shown to contain antibacterial, antifungal and antiviral properties. You can use it in many ways, but nutrition is a simple and immediate way to take advantage of its beneficial qualities.
Steps
Method 1 of 4: Cooking with Coconut Oil
Step 1. Saute the vegetables with the coconut oil
It has a high smoke point, so it's safe to use it for cooking at high temperatures. It is therefore ideal for stir-frying your favorite vegetables. Melt a few tablespoons (the amount depends on the recipe doses) of coconut oil in a pan and coat it well, then add the ingredients and season as you wish.
Step 2. Use it to stir-fry meat, fish or eggs
You can use coconut oil like any other oil to coat a pan and cook these foods. Pour a few tablespoons (the amount depends on the recipe doses) into a pan. Once it has melted and heated, it will be ready to cook.
Step 3. Roast the vegetables using coconut oil
You can coat the vegetables in melted coconut oil, then season and roast them as you usually do. To get started, you can try cooking broccoli this way.
- Line a baking sheet with aluminum foil. Sprinkle 1 tablespoon of melted coconut oil on the surface.
- Add one broccoli each (cut the buds) or 12-16 buds of frozen broccoli.
- Sprinkle a tablespoon of olive oil on the broccoli, then pour the juice of one lime. Season to your liking, for example with Cajun, salt and pepper. Mix gently.
- Roast at 190 ° C for 35 minutes.
Step 4. Use coconut oil to make popcorn
It is also ideal for this snack. Place the coconut oil and popcorn in a heavy-bottomed pan. Use enough oil to coat the surface of the pan, then lay enough seeds to create a single layer. Stir or shake to make sure the seeds are well coated with the oil. Cook over medium heat and cover the pan. Be careful to hear the crackle. As soon as the dry noises slow down to intervals of a few seconds, remove the pan from the heat.
Method 2 of 4: Making Tasty Snacks with Coconut Oil
Step 1. Make coconut and chocolate bars
It is a delicious snack made from coconut oil.
- Break 60 g of dark chocolate and melt it in a double boiler.
- Remove the melted chocolate from the heat and add 250ml of coconut oil, stir until it melts.
- Add a handful of coconut and almond flakes. Mix thoroughly.
- Line a 20x20cm baking sheet with parchment paper and pour the chocolate and coconut mixture into it. Sprinkle it with sea salt.
- Let it freeze for at least 15 minutes, then break the mixture into 12 squares. Wrap them in cling film and store them in the freezer.
Step 2. Make chocolate and coconut energy bars
- Melt 220 g of cocoa butter in a skillet over low heat.
- Add 130ml of coconut oil and melt.
- Add 130ml of honey and stir well.
- Incorporate 60g of cocoa powder, 80g of chia seeds and 110g of coconut flakes. If you want, add some vanilla and sugar to your liking.
- Line a 22x33cm baking sheet with parchment paper. Pour in the mixture. Let it sit in the refrigerator for at least an hour or until it hardens. Cut it into squares and serve.
Step 3. Make a coconut oil hot chocolate
First, heat a cup, so it will melt the coconut oil. Pour boiling water into the cup and let it sit for 20 minutes, then empty it. Add a tablespoon of coconut oil and wait for it to melt. Incorporate a tablespoon of cocoa powder, a pinch of sea salt and sugar to your liking. Pour some hot water into the mixture and stir. Add cream or milk according to your taste.
Method 3 of 4: Add Coconut Oil to Food and Drinks
Step 1. Use coconut oil in smoothies
Add 1-2 tablespoons of coconut oil to a smoothie along with other ingredients. For example, pour 250ml of any type of milk and a cup of ice into the blender. Add a tablespoon of coconut oil and a ripe banana. Blend and serve.
Coconut oil can be solid at room temperature, so blending it can leave bits in the drink. If you don't like them, you can let the oil melt at a low temperature before continuing, then you can slowly add it to the other ingredients as you blend them
Step 2. Add coconut oil to coffee, tea or hot chocolate
Just pour a small amount (about a tablespoon, but it depends on your preferences) to a drink and stir until it melts.
To achieve an ideal texture and taste, some prefer to add some high-quality butter and / or sweetener to coffee or another beverage as well
Step 3. You can use a spoonful of coconut oil with a variety of foods
You can add it to many cooked or already prepared dishes in order to use it more in your diet. You can try incorporating a tablespoon into a soup, yogurt, oatmeal, or pasta. You can also mix it with peanut or other butter.
Step 4. Use it to make a marinade
Melt a few tablespoons of coconut oil and mix it into any marinade. Use it as usual for meat, fish and so on.
Method 4 of 4: Substitute Other Ingredients with Coconut Oil
Step 1. Replace other oils with coconut oil
Generally speaking, you can use coconut oil in place of other vegetable oils for cooking.
- For most oils, use equivalent doses of melted coconut oil. For example, if a recipe calls for 130ml of vegetable oil, use 130ml of melted coconut oil.
- To replace dietary fat with coconut oil, mix it with butter in equal proportions. Use ¾ of the dose required by the recipe. For example, if a recipe calls for 400g of edible fat, use 150g of coconut oil and 150g of butter to make a mixture equal to 300g, or ¾ of the amount of edible fat.
Step 2. Use coconut oil instead of butter on toast, muffins, and so on
Let it come to room temperature, or let it melt, and blend it to a cream-like consistency, then spread it like butter. You can also use it as a substitute for butter when making a glaze for baked foods.
Step 3. Replace the eggs with coconut oil
Eggs are often used as a binding agent, but coconut oil can also be used for this purpose. This can be useful if you plan to switch to vegan cooking, and is another way to incorporate coconut oil into your diet. Just use a spoonful of it instead of an egg, changing the doses as needed if you are looking for a particular consistency.
Advice
- Coconut oil can be solid at room temperature, or lower. To get a workable consistency, you can melt it or stir it and grind it to a pulp until you have a smooth product.
- Scrape the solidified coconut oil out of the jar to make bits or flakes, then knead it into a cream. This can help you measure the oil and mix it with other foods.
- Use a high-quality, unrefined coconut oil for more benefits. There are different types of coconut oil. The virgin one is obtained with natural methods, without the use of heat. The refined one is bleached and deodorized, so it can contain unhealthy additives.
- Never melt coconut oil in a microwave. Let it cook on the stove or put it in a cup or bowl, then place the container in the hot water and let it melt.
- In the beginning, don't eat more than a teaspoon at a time. Overdoing it often causes moderate to severe diarrhea due to the cleansing process. Gradually use more and listen to your body.
