Coconut oil has become quite popular in recent years, and you might be wondering what all the fuss is about.
Well, let me break it down for you. Coconut oil is a versatile and natural oil that is derived from the meat of mature coconuts, adding a distinct tropical flavor and aroma to your dishes. But that’s not all…
What is coconut oil?
Coconut oil is a natural oil that comes from coconuts. It’s made by extracting the oil from the “meat” or the white part of the coconut.
Coconut oil can be found in both liquid and solid forms, depending on the temperature. At room temperature, it solidifies and takes on a creamy texture, similar to butter.
This makes coconut oil a super versatile ingredient for cooking and baking, but it’s also commonly used as a beauty product.
How is coconut oil made?
Coconut oil is made by extracting the oil from the white “meat” of mature coconuts.
The process begins with harvesting the coconuts and removing their outer husks. The hard shells are then cracked open, and the grated coconut (copra), is obtained. The copra is dried to remove moisture and then subjected to different extraction methods…
Cold pressing involves pressing the dried copra at low temperatures, while expeller pressing uses mechanical pressure. Centrifuged coconut oil separated the oil from coconut milk in a centrifuge at very high speeds.
After extraction, the oil may undergo filtering and refining to remove impurities. This may include processes like bleaching or deodorizing.
Different manufacturers may have variations in their specific production methods, but this is the basic process of making coconut oil.
Types of coconut oil
There are a few different types of coconut oil that undergo different levels of processing:
Virgin/unrefined coconut oil: Extracted from fresh coconut meat without undergoing extensive processing. This is the purest form of coconut oil!
Extra virgin coconut oil: The same thing as virgin coconut oil. It retains its natural flavor and aroma.
Refined coconut oil: Undergoes further processing, including bleaching and deodorizing. This refining process removes some of the coconut flavor and aroma, making it a more neutral option for cooking.
Liquid/fractionated coconut oil: Remains liquid even at lower temperatures due to the removal of long-chain fatty acids. It’s often used in cosmetic products and as a carrier oil for essential oils.
RBD coconut oil: Stands for refined, bleached, and deodorized. This type is highly processed and commonly used in commercial food production.
If you’re interested in trying it out, here are the best coconut oil options that I recommend.
Benefits of coconut oil
Not only is coconut oil delicious but it’s also packed with some great benefits.
First off, coconut oil contains healthy fats including lauric acid and medium-chain triglycerides (MCTs) that are easily absorbed by your body and can provide a quick energy boost. Plus, it doesn’t contain any cholesterol or trans fats, which is a win for your heart health.
Just a heads up, though: coconut oil is high in saturated fats, so it’s good to use it in moderation.
Unlike many other vegetable oils, coconut oil is solid at room temperature, so it can be used like butter in baking or easily melted for cooking. Plus, coconut oil is vegan, dairy-free, and extremely keto-friendly!
Coconut oil nutrition facts
| Per 1 tablespoon (15mL) | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
| Calories | 120 | 120 |
| Polyunsaturated | 0 g | 1 g |
| Monounsaturated | 1 g | 1 g |
| Saturated | 13 g | 12 g |
| Trans | 0 g | 0 g |
| Total Fat | 14 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to cook and bake with coconut oil
Coconut oil is SO versatile for cooking and baking. I prefer virgin coconut oil’s coconutty flavor for making coconut rice, sautéd vegetables, coconut energy balls, and baking.
Coconut oil can be a fantastic substitute for butter, shortening, or other oils in your favorite recipes. In my experience, coconut oil works well in cookies, cakes, muffins, and even pie crusts!
The only thing is that unrefined or virgin coconut oil has a relatively low smoke point, so it will burn at temperatures above 350°F. For cooking at higher temperatures, I would opt for refined coconut oil due to its higher smoke point and milder taste.
Ways to use coconut oil
Coconut oil can be used for almost anything. Here’s some of my favorites:
- Metabolism-boosting coffee
- Fried rice and coconut rice
- Granola and granola bars
- Chocolate chip cookies
- Roasted vegetables
- Coconut curry chicken
- Coconut curry soup
- Banana bread
- Coconut oil popcorn
- Smoothies
- Pancakes
- Muffins
- Energy balls
- Keto brownies
Apart from MANY different coconut oil recipes, coconut oil can be used as a natural moisturizer, as a makeup remover, and even as a base for homemade body scrubs. If you’re curious about more ways to use coconut oil, you can check out this list of 100+ everyday uses for coconut oil!
How to make coconut oil at home
With fresh coconuts, you can try making coconut oil at home! Here’s how:
- Open coconuts and remove the meat.
- Shred the coconut meat using a food processor.
- Blend the shredded coconut meat with water until thick and creamy.
- Strain the coconut milk using a nut milk bag or fine mesh strainer.
- Warm the coconut milk over low heat in a large pan, allowing it to simmer lightly.
- As the coconut milk cooks, the oil will rise to the top. The coconut milk will darken, and the oil will start to solidify and separate.
- Strain the separated coconut oil using a fine mesh strainer.
Here’s a step-by-step recipe with a helpful video tutorial.
How to store coconut oil
Now that you have some coconut oil on hand, you might be wondering how to store it properly. For homemade stuff, keep it in an airtight container in the refrigerator for up to 6-9 months.
The store-bought stuff has a longer shelf life, lasting up to 2 years once opened! Of course, this will depend on the type that you have and its specific expiration date.
The best way to store coconut oil is in a cool, dark place, like your pantry or cupboard. You can refrigerate or even freeze coconut oil to stretch its shelf life even further.
What are the best substitutes for coconut oil?
While there is nothing quite like the flavor of coconut oil, there are some alternatives that can work well in different scenarios.
If you’re looking for an all-around substitute for regular cooking, vegan butter is the best choice. For raw preparations, macadamia oil provides a similar richness and smoothness. And if you need an oil with a high smoke point for cooking at high temperatures, avocado oil is an excellent option.
FAQs
Coconut oil has potential health benefits due to its unique composition of medium-chain triglycerides (MCTs), which may support energy metabolism and provide antimicrobial properties, but moderation is key due to its high saturated fat content.
Coconut oil is made from the kernel or meat of mature coconuts, which is extracted and then processed to obtain the oil.
Virgin coconut oil refers to coconut oil that is extracted from fresh coconut meat without any chemical refining processes, whereas “coconut oil” can refer to both refined and unrefined versions, which may undergo additional processing.
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