Unless you live under a rock you may have noticed the craze around coconut oil. Coconut oil is finally getting recognition for its many health benefits and uses.
Coconut oil is rich in immune boosting fat lauric acid (aka the super healthy fats found in human breast milk). Coconut oil also supports thyroid health and increases good cholesterol and lowers abdominal obesity.
In fact, there are several studies on coconut oil and it’s effect on metabolism. Instead of being stored as fat, the calories contained in Medium Chain Triglycerides are very efficiently converted into fuel for immediate use by the body. According to this study, researchers assembled 40 female volunteers between the ages of 20 and 40 who suffered from abdominal obesity. A double-blind clinical trial put coconut oil versus soybean oil to the test. Over a 12-week period, the women were given a daily dietary supplement consisting of 30 millimeters of either soybean oil or coconut oil.
Coconut Oil vs Soybean Oil
At the end of the 12-week study, the researchers found that the women who were given the coconut oil experienced:
- Significant reduction in both BMI and waist circumference
- Increase in “good” HDL cholesterol
- Decreased LDL/HDL ratio
These results were not found in the group that was given soybean oil.
The authors concluded:
“It appears that dietetic supplementation with coconut oil does not cause dyslipidemia [an abnormal amount of cholesterol and/or fat in your blood] and seems to promote a reduction in abdominal obesity.”
How To Get More Coconut Oil Into Your Diet
One of the things I love most about coconut oil is that it tastes amazing and is pretty easy to add to your diet. Once you start cooking with it, you’ll find it isn’t hard at all to get the recommended 2-3 tablespoons into your diet.
Coconut oil is ideal for cooking since it has a high smoke point of 350 degrees and 400 degrees if you use refined coconut oil (read more about how to cook with coconut oil here).
Virgin coconut oil is a better choice because it’s less refined and pure. If you’re not a fan of your food tasting like coconut, you can use expeller pressed coconut oil. You’ll want to make sure that the expeller pressed coconut oil is processed without solvents or chemicals. Read more about how to choose the best coconut oil here.
Below is a list of some of my favorite coconut oil recipes. Enjoy!
25+ Coconut Oil Recipes
Coconut Oil Recipes: Beverages
1. Metabolism Boosting Coconut Oil Coffee
Coconut Oil Recipes: Snacks
2. Coconut Oil Popcorn
3. Coconut Butter Buttons
4. Coconut Oil Tortilla Chips
5. Homemade Coconut Oil French Fries
Coconut Oil Recipes: Desserts
6. Coconut Oil Fudge
7. Homemade Magic Shell for Ice Cream
8. No Bake Coconut Oil Cookies
9. Coconut Oil Chocolate Bars
10. Coconut Almond Joy Candy
11. Chocolate Coconut Butter Bars
12. Homemade Chocolate Chips
Coconut Oil Recipes: Main Dish
13. Creamy Coconut Oatmeal
14. Coconut Chicken Fingers
15. Thai Coconut Chicken Soup
16. Coconut Shrimp
Coconut Oil Recipes: Condiments, Spreads and Sauces
17. Coconut Oil Mayonnaise
18. Coconut Peanut Butter
19. Macadamia Nut Butter
20. Homemade “Nutella” Spread
21. Coconut Butter Spread
Coconut Oil Recipes: Baked Goods
22. Coconut Flour Muffins
23. Homemade Granola Bars
24. Coconut Cinnamon Cereal
25. Coconut Flour Bread
26. Coconut Flour Pie Crust
Coconut Oil Recipes: Natural Remedies
27. Honey and Lemon Cough Syrup with Coconut Oil
28. Homemade Cough Drops
Sources
http://www.ncbi.nlm.nih.gov/pubmed/19437058
http://www.ncbi.nlm.nih.gov/pubmed/12805394
http://www.ncbi.nlm.nih.gov/pubmed/12634436
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I’d like to try this
I enjoy reading about the variety of ways I can use coconut oil. Thank you for all of the great ideas.
I love reading your posts, So informative.. You are the best.
Hello Tiffany,
Thanks so much for all your awesome recipes.
I have baked muffins and a pumpkin bread using coconut flour and both turn out spongy in the middle. Is this the way it’s suppose to be or am I doing something wrong?
Thanks for your time,
Patti Wolff