Fat is back — and coconut oil has been hailed as a superfood. So what’s so special about this tropical nut oil? Although high in saturated fat, coconut oil has a large percentage of a beneficial fat called medium-chain fatty acids. It also contains antioxidant properties and boosts good cholesterol. It can even be used as a moisturizer.
READ MORE > IS COCONUT OIL ALL IT’S CRACKED UP TO BE?
Coconut oil is solid at room temperature and turns liquid when heated. While coconut oil has a light tropical fragrance, its flavor is fairly subtle when used in cooking and baking. Try these eight enticing recipes using coconut oil to add it to your repertoire.
1. CASHEW CHICKEN CURRY | FOOD FANATIC
Have dinner on the table in less than 30 minutes. Curry spiced, cashew-crusted chicken is roasted in one pan with cauliflower, tomatoes and red onions. The nutty flavor of the cashew-encrusted chicken pairs wonderfully with the coconut oil roasted veggies. Recipe makes 4 servings.
Nutrition (per serving): Calories: 351; Total Fat: 18g; Saturated Fat: 6g; Monounsaturated Fat: 6g; Cholesterol: 70mg; Sodium: 231mg; Carbohydrate: 19g; Dietary Fiber: 4g; Sugar: 5g; Protein: 29g
2. MATCHA & COCONUT DATE TRUFFLES | DIETITIAN DEBBIE DISHES
Need a little midday pick-me-up? Naturally sweetened with dates, these truffles are great as an energy-boosting snack. Roll the coconut and chocolate base in shredded coconut, matcha powder, cocoa or any toppings you like. Recipe makes 10 servings at 1 truffle each.
Nutrition (per serving): Calories: 92; Total Fat: 3g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 1mg; Carbohydrate: 20g; Dietary Fiber: 3g; Sugar: 16g; Protein: 1g
3. MEDITERRANEAN CHICKEN QUICHE | CLEAN EATING
This breakfast quiche is filled with Mediterranean-inspired ingredients: tomatoes, feta, artichokes and fresh herbs. Eggs, coconut oil and coconut flour form the base for a gluten- and grain-free crust. Recipe makes 6 servings.
Nutrition (per serving): Calories: 320; Total Fat: 22g; Saturated Fat: 16g; Monounsaturated Fat: 3g; Cholesterol: 208mg; Sodium: 317mg; Carbohydrate: 12g; Dietary Fiber: 6g; Sugar: 4g; Protein: 17g
4. CHOCOLATE CHIP PEAR BLONDIE BITES | HUMMUSAPIEN
Satisfy your sweet tooth with these vegan blondie bites. They are made with whole-wheat flour, coconut sugar and coconut oil instead of the usual white flour, sugar and butter. Each bite is a mouthful of delightfully gooey chocolate and sweet pears. Recipe makes 10 servings at 2 blondie bites each.
Nutrition (per serving): Calories: 145; Total Fat: 8g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 117mg; Carbohydrate: 24g; Dietary Fiber: 2g; Sugar: 16g; Protein: 1g
5. JAMAICAN COCONUT SHRIMP STEW | SKINNYTASTE
This zesty coconut milk shrimp stew will be a party of flavors in your mouth. Spicy Jamaican jerk seasoning adds a kick to this light and easy-to-make dish. Serve over rice to soak up the delicious sauce. Recipe makes 4 servings at 6 shrimp and 1/4 cup sauce each.
Nutrition (per serving): Calories: 182; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 176mg; Sodium: 225mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 0g; Protein: 23g
6. COCONUT BRUSSELS SPROUTS WITH BALSAMIC GLAZE | IFOODREAL
Coconut oil adds a little oomph to roasted Brussels sprouts. These lightly charred mini cabbages are roasted with coconut oil, making them extra sweet and fragrant. Serve with a drizzle of balsamic glaze for a flavor-filled side dish. Recipe makes 6 servings at 1 cup each.
Nutrition (per serving): Calories: 126; Total Fat: 7g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 134mg; Carbohydrate: 14g; Dietary Fiber: 6g; Sugar: 4g; Protein: 5g
7. COCONUT OIL ZUCCHINI BREAD | FIT FOODIE FINDS
Sneak in an extra dose of veggies with this moist zucchini bread. Made with wholesome ingredients — whole-wheat flour, coconut oil, zucchini, almond milk and coconut sugar — enjoy it as a snack or breakfast. Feel free to toss in chocolate chips or nuts if you like. Recipe makes 8 servings at 1 slice each.
Nutrition (per serving): Calories: 219; Total Fat: 8g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 23mg; Sodium: 210mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 13g; Protein: 5g
8. LIGHTENED BUTTER CHICKEN | THE HONOUR SYSTEM
Lean chicken is stewed in a fragrant mix of spices — turmeric, cumin, ginger, curry powder and cayenne pepper — to make a lightened-up butter chicken. Serve over a bed of quinoa or cooked whole-grain of your choice. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 451; Total Fat: 17g; Saturated Fat: 8g; Monounsaturated Fat: 5g; Cholesterol: 63mg; Sodium: 386mg; Carbohydrate: 46g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g
