Raw coconut oil has taken the health food word by storm: it can be found everywhere and while once only popular with hardcore raw foodists, it is now reaching more people through word of mouth. A study published in the September 2004 "Clinical Biochemistry" showed that virgin coconut oil can lower harmful low-density lipoprotein in rats. A saturated fat, coconut oil is extracted from the flesh and milk of the coconut and is a source of vitamins E, K and iron. It also contain capric, caprylic and lauric acid, which have antiviral and antibacterial qualities.
Step 1
Drizzle raw coconut oil over cooked oats, brown rice, millet, quinoa or even groats. Add cinnamon, chopped nuts and milk for a hot, whole-grain breakfast. The medium chain triglycerides (MCTs) in coconut oil are heart-healthy, unlike other saturated fats found in beef, poultry, pork or other meats.
Step 2
Pour 1 tbsp. of coconut oil in any breakfast smoothie to add a healthy dose of vitamin E and saturated fats for energy. For example, blend coconut oil, skim milk (or soy, almond milk), 1/2 cup of non-fat yogurt, 1/2 cup of blueberries and 1 tbsp. of raw wheat germ for a high-protein fruit smoothie. You could drink this for breakfast or as a pre-workout drink.
Step 3
Use raw coconut oil in small amounts over raw or cooked vegetables, fresh or stewed fruit, or combine with peanut butter for a sauce for pan-Asian dishes. For example, drizzle over steamed carrots and cauliflower or stewed apples. To make a sauce, combine 1 tbsp. of coconut oil with 3 tbsp. of creamy, unsweetened, unsalted peanut butter, 1/4 tsp. of cayenne pepper and blend until smooth. Add this coconut-peanut sauce to stewed chicken with brown basmati rice, or slather over tofu and vegetable kabobs.
Tips and Warnings
- Avoid heating raw coconut oil as that will destroy the vitamin content.
- If you have high blood pressure or heart disease, ask your doctor or nutritionist about adding raw coconut oil to your diet.
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