Coconut oil amazing health benefits. It increases metabolism, reduces hunger, increases "good" cholesterol, supports health thyroid gland and may even prevent tooth decay.

Sure, coconuts grow on palm trees, but coconut oil is not palm oil.

I wrote articles about the benefits of coconuts on this blog. One reader wrote to me and said that she bought this oil, but does not know how to use it now.

This is the information I will share with you. I have been using it for 3 or 4 years now.

How to include coconut oil in your diet?

What scientific evidence has been produced and what advice do scientists give on the use of coconut oil in nutrition?

1. In some cases, the amount of this oil has been given as a percentage of the total, which varies from person to person.

2. In three other studies, total fat intake was 40%, but the source of fat was coconut oil and other fats.

In the women studied, an increase in metabolic rate was observed.

3. The study compared the effects of different fats on cholesterol levels.

A diet with 20% of total calories from coconut oil raised HDL cholesterol in women, but not in men.

In addition, coconut oil has been shown to increase LDL cholesterol levels less than butter.

In each of these studies, people consuming 2,000 calories for weight maintenance included 36-39 grams of coconut oil per day as part of a mixed diet.

4. Other studies have used fixed doses.

That is, each participant consumed the same amount of oil, regardless of calorie intake.

In one study, overweight or obese people took 2 tablespoons (30 ml) of coconut oil per day for 4 weeks and lost an average of 2.87 cm at their waistline.

What's more, participants lost that weight without calorie restriction, and without increasing physical activity.

Conclusion.

Studies have confirmed that coconut oil has benefits when administered in fixed doses or as a percentage of total calorie intake.

How much coconut oil to consume per day?

1. Studies have shown that 2 tablespoons (30 ml) is an effective dose.

2. This dose of oil has been shown to reduce weight, belly fat, and improve other markers of health.

3. Some studies have used up to 2.5 tablespoons (39 g) per day, depending on caloric intake.

4. Taking 2 tablespoons (30 ml) of oil per day is a reasonable amount, with room for other healthy fats in your diet such as nuts, olive oil, and avocados.

5. However, start taking this oil slowly to avoid nausea and loose stools that can occur if you take a lot of oil at once.

6. Take 1 teaspoon per day, gradually increasing to 2 tablespoons per day for 1-2 weeks.

Conclusion.

Consuming 2 tablespoons per day is enough to achieve health benefits, but it is best to start with a smaller dose and increase gradually.

How to start taking coconut oil.

There are several ways to include this oil in your diet.

1.Use it for cooking

1) Coconut oil is ideal for cooking because nearly 90% of its fatty acids are saturated, making it extremely stable at high temperatures.

2) It also has a high smoke point of 175°C.

3) Coconut oil is semi-solid at room temperature and melts at 24°C.

So it should be stored in a cupboard, not in the refrigerator, so that it can be easily taken for use.

During the colder months, it can become very hard and difficult to remove from the jar.

4) Here are some cooking ideas:

  • Use for frying.

Take 1-2 tablespoons of this oil to cook vegetables, eggs, meat or fish.

  • For baking.

Use it in baking recipes. Coconut oil can replace butter in most recipes at a 1:1 ratio in most recipes.

Just make sure you get the ingredients. room temperature, that is, eggs and milk should not be cold.

  • Can be added to smoothies, protein shakes, even coffee, cocoa and tea.

Oil must be taken in liquid form.

Drink recipe "Cocoa, tea and coconut oil"

Ingredients per serving.

1) One tea bag (herbal or regular).
2) 1 tablespoon unsweetened cocoa powder.
3) 1 tablespoon cream.
4) 1 teaspoon coconut oil.
5) Stevia or other sweeteners, to taste.

Cooking.

1) Pour boiling water over a tea bag, brew for 2-3 minutes.
2) Tea bag delete.
3) Add the rest of the ingredients and mix well.

Conclusion.

Coconut oil can be used in cooking, in recipes, and added to flavor hot drinks.

2. About the use of coconut oil supplements

We are accustomed to the fact that we can get all the nutrients in the form of supplements. For example, vitamins, minerals, omega-3s, resveratrol, etc.

Coconut oil is also available in capsule form.

But I don't advise you. And do you know why?

The capsules contain 1 gram of this oil. And to get the effect, you need to take 30 ml per day.

And 30 capsules a day is not realistic, at least for me.

Conclusion.

Coconut oil capsules can be used but must be taken in very large amounts to achieve an effective dose.

Warning.

1. Coconut oil has health benefits, but there are limits on how much you can eat.

1) Each tablespoon of this oil contains 130 calories.

2) It can increase the metabolic rate, but if there are more calories than necessary, then this can lead to weight gain.

2. Research has shown that coconut oil is most effective when it replaces less healthy fats in the diet, rather than being added to the fats used.

Conclusion.

For best results, replace less healthy fats with coconut oil rather than increasing your overall fat intake.

Be bold!

Buy coconut oil, replace it with it sunflower oil when cooking, replace butter or margarine in baking.


Subscribe to blog news

Coconut oil is a fatty vegetable oil. It is used for cooking various dishes and for cosmetic purposes. It contains a large number of various substances, and is not only useful, but even a medicinal product for many diseases. The harm from its use is minimal.

Although coconut is one of the oldest plants, it beneficial features were discovered only in the fifteenth century in India. It was noticed that Indian women are distinguished by excellent condition and. In the study, it turned out that they use coconut oil for personal care and cooking. After that, in the sixteenth century, they began to export it to China, from where it spread all over the world, enjoying great popularity which is unabated to this day.

Oil extraction

For the manufacture of this product, copra is used - part of the dried pulp of the fruits of coconut palms. Most often it is produced by hot pressing. In this case, a large amount of inexpensive oil is obtained. cold way pressing allows you to extract only ten percent of the product. Therefore, although its benefits are much higher, it is more expensive. Those chemicals that are used for its manufacture do not harm the final product.

home cooking method

Coconut oil for food can be obtained independently at home. To do this, do the following:

  • Open two of the four holes on the nut, they are clearly visible - these are the places of attachment to the palm tree;
  • Through the holes obtained, you need to drain the coconut milk, which is not useful in the process of making butter;
  • Then, using a hammer, you need to gradually knock down the peel from the coconut and cut out pieces of pulp;
  • The extracted coconut crumb must be crushed with a fine grater or combine;
  • The resulting mass must be poured with warm water, and after it has cooled, put in the refrigerator for a day;
  • After a fatty crust about five millimeters thick forms on the water, it must be collected and melted in a water bath, but not boiled;
  • Strain the melted liquid, cool and pour into glass jar for storage in the refrigerator, preferably no more than a week, so as not to harm the body with food poisoning;
  • From one coconut, as a rule, fifty milligrams of oil is obtained.

Leftover water can be used to make ice cubes for facials, and coconut flakes can be added to body scrubs or used to make confectionery. This is a very beneficial way to prepare the oil, as the benefits lie in almost all of its ingredients.

Homemade Recipe:

Compound

The benefits of coconut oil lie in its versatility. chemical composition which is very saturated. It is rich in macro- and microelements: potassium, magnesium, calcium, phosphorus, sodium, iron, manganese, copper, selenium and zinc. It contains large amounts of vitamins A, C, E, D, and group B, as well as a number of amino acids and fatty acids.

Characteristics

The color of the product ultimately depends on how the original material (copra) was dyed. The fact is that, depending on the variety of the plant, coconut can have both pure white flesh and yellowish. Therefore, the oil is a white or light cream liquid that solidifies at temperatures below twenty-five degrees.

The product is made unrefined and refined. In unrefined oil, more useful substances and it has a strong coconut flavor. Refined, having passed the cleaning process, becomes more transparent and has a less pronounced smell, sometimes it is completely absent.



Therapeutic action

The benefits of coconut oil are also medicinal properties. It helps in the treatment of certain diseases of the gastrointestinal tract. It is used for constipation, heartburn, acid reflux, ulcerative colitis, certain infections and inflammatory conditions. This product helps to strengthen the immune system, weight loss, is used as an aid in the treatment of colds and fungal diseases, influenza, allergies. In cosmetology, coconut oil is used for and it is also part of many skin care products: soaps, balms, lotions, deodorants, makeup removers, shaving creams and ointments that remove age spots. It is also used in the preparation of compounds that treat household wounds, burns, cracked heels and skin diseases.

Reviews of people who have used various therapeutic agents containing coconut oil indicate that they have a really tangible effect.

Uses of coconut oil for body and hair care:

In cooking and uses

In cooking, edible coconut oil is used, both unrefined and refined. Unrefined, with a great aroma, you can use it for frying dessert dishes (for example, pancakes, cheesecakes, etc.). It is safe to fry them on it, because even with strong heating it retains a number of useful properties and does not form carcinogenic substances that cause great harm to the body. With refined oil, which has practically no aroma, you can fry anything: confectionery, vegetables, meat, and more. It can be added to pastries, cereals, soups, salads, smeared on sandwiches, prepared fillings for cookies, waffles, cakes. It can be added to coffee, cocoa, tea. It is also used to make margarines and spreads, they cause less harm to the body than those that use other vegetable fats.

Use of oil in food:

Recipes


With the use of this product, you can cook a huge number of culinary dishes and confectionery. Their peculiarity lies in the fact that even in fried they do not harm the body.

1. Coconut Potato

Ingredients:

  1. Potatoes - 500 grams;
  2. Fatty milk - 500 milliliters;
  3. Coconut oil - 5 tablespoons;
  4. Green onions - a large bunch;
  5. Curry leaves (fresh or dry) - 10 pieces;
  6. Salt, pepper, spices - to taste;
  7. Coconut shavings.

Cooking method:

  • Mix milk, coconut oil and curry leaves and leave to brew for two hours;
  • Peel and cut the potatoes into slices, add salt, pepper and spices to it;
  • Chop green onions;
  • Grease the form with oil;
  • Lay out layers of potato and onion slices;
  • Pour infused milk and lay out curry leaves;
  • Cover with foil and send to the oven, heated to 200 degrees for 50 minutes.

Ready fragrant dish to fall asleep coconut flakes and serve with stewed or baked fish or meat.

2. Coconut Lemon Brownies

Ingredients:

  1. Maple syrup - 3 tablespoons;
  2. Coconut oil - 2 tablespoons;
  3. Chicken egg - 5 pieces;
  4. Flour - 100 grams;
  5. Coconut chips - 200 grams;
  6. Lemon - 2 pieces;
  7. Sugar - 4 tablespoons;
  8. Salt.

Cooking method:

  • Mix coconut oil, maple syrup and sugar and heat over low heat;
  • Add coconut flakes, half flour and three egg whites to the resulting mass and mix well;
  • The resulting dough must be laid out in a greased form and placed in an oven preheated to 180 degrees for 10 minutes;
  • Beat the remaining eggs and yolks;
  • Add lemon juice and the remaining ingredients to the whipped mass and beat again;
  • Pour the resulting composition onto the base in the form, cover with coconut flakes and send to the oven for another 20 minutes;
  • The toasted cake must be removed from the oven, and arbitrarily cut as desired.

The resulting cakes can be sprinkled on top with powdered sugar.

3. Duck breast with plums and leeks

Ingredients:

  1. Large duck breast - 1 piece;
  2. Plums - 4 pieces;
  3. Leek - 1 piece;
  4. Coconut oil - 2 teaspoons;
  5. Olive oil - 2 teaspoons;
  6. Salt, black pepper, rosemary.

Cooking method:

  • If the duck breast contains skin, it must be removed;
  • Pour olive oil into a preheated pan, and fry the breast on both sides for 5 minutes;
  • Cut the plum into two halves and remove the seeds;
  • Cut the leeks into rings of 5 millimeters;
  • Salt, pepper the fried breast and put in a mold;
  • Cover the breast with plums, cut side up, and put a little coconut oil on each;
  • Put the leeks on top and sprinkle the dish with mashed rosemary;
  • Cover the breast with foil and send to the oven, heated to 200 degrees and bake until tender (20-30 minutes);
  • Turn off the oven and leave the meat in it for another half an hour.

Breast can be served with green salad, raw or stewed vegetables, poured with juice formed during frying.

4. Pumpkin soup with coconut oil

Ingredients:

  1. Pumpkin - 500 grams;
  2. Coconut milk - 1.5 cups;
  3. Water - 1.5 cups;
  4. Coconut oil - 1 tablespoon;
  5. Garlic - 2 teeth;
  6. Salt, pepper, spices - to taste.

Cooking method:

  • Peel the pumpkin from the peel and seeds and cut into pieces;
  • Chop the garlic;
  • Put coconut oil in a saucepan and fry chopped garlic with spices;
  • Add the pumpkin pieces to the garlic and fry for another 10 minutes;
  • Grind the fried pumpkin in a blender to a puree state;
  • Transfer the pumpkin puree back to the pan, add coconut milk and water to it, salt, pepper and boil for several minutes.

When serving, the soup can be sprinkled with herbs and croutons if desired.

5. Beef stew in beer with ginger

Ingredients:

  1. Beef - 3 pieces of 300 grams;
  2. Dark beer with ginger - 500 milliliters;
  3. Spicy pear sauce (can be replaced with any other to your liking) - 2 teaspoons;
  4. French mustard - 5 teaspoons;
  5. Coconut oil - 4 teaspoons;
  6. Olive oil - 4 teaspoons;
  7. Salt, pepper, bay leaf, dry garlic, Provence herbs.

Cooking method:

  • Pour olive oil into a frying pan and heat;
  • Brush the pieces of beef with coconut oil and sprinkle with salt, dry garlic and Provence herbs;
  • Put the meat in a pan and fry until golden brown;
  • In a bowl, mix the spicy pear sauce with mustard and pepper;
  • Gently pour dark beer with ginger into the resulting mixture and mix;
  • Pour the meat with the resulting sauce, add the bay leaf and leave to simmer over low heat for an hour.

Ready beef can be served with rice, various vegetable mixtures, both fresh and stewed or boiled.

If a person wants to be healthy, he must not only eliminate unhealthy foods from his diet, but also enrich his diet with the help of so-called superfoods. One of the most balanced nutritional components is considered to be coconut oil for food. About him today and will be discussed.

Unique combination of fatty acids

Daily use required amount fruits and vegetables, meat and milk, greens and seafood, a person, however, cannot do without fats. Fatty acids have a tremendous impact on human health. Scientists have proven that the combination of vegetable saturated fats in coconut oil has a positive effect on the processes occurring in the body. The same cannot be said for saturated animal fats.

Having received the first confirmation of their assumptions, scientists began to study in depth natural coconut oil and revealed a number of amazing points. It turns out that people who eat this product are the least susceptible to various diseases. In other words, they can be considered the most healthy people on the planet.

What diseases can be forgotten?

Naturally, under conditions middle lane Russian cold-pressed coconut oil can surprise the mass consumer. Here, people are just getting acquainted with this product, therefore, primarily African tribes were studied, where coconut oil is consumed daily. In some tribes, coconuts and their derivatives are almost the only available type of food and saturate the body of the natives by more than 60% of the daily diet. In such tribes, people do not know about the problems of the heart and blood vessels. From this we can conclude that coconut oil for food does not have a negative impact on the general condition of a person, even if consumed in large quantities.

Coconut oil for food: a positive effect on obesity

Yes, yes, paradoxically, but it is the “right” fat that can contribute to weight loss. After all, nutritionists have long proven that it is not the number of calories that is important, but the source of their receipt. So, triglycerides contained in coconut oil, in the process of metabolism, significantly increase energy consumption, which accordingly leads to weight loss. If you take a comprehensive approach to solving the problem, then it is quite possible to achieve good results in burning extra pounds.

Decreases the feeling of hunger

How many of us dream of not experiencing an acute feeling of hunger, especially when we try to limit ourselves in food. Now all those who suffer have a panacea. It turns out that coconut can easily dull the feeling of hunger, and, in addition, stock up on such important energy. Scientists have proven that they reduce appetite by conducting an interesting experiment for this, where men participated. Insignificant consumption of the product in the morning led to the fact that, compared with the usual diet, each man, on average, consumed 250 calories less per day.

What is the function of lauric acid?

We are getting acquainted with an amazing and unique product called coconut oil. We will tell you how to use the product a little later, but for now, using the example of some fatty acids, we will consider all its positive properties. The share of lauric acid accounts for more than half of the total composition of the product. When the substance is broken down by enzymes during metabolism, the acid turns into monolaurin, which can effectively resist various viral bacteria and fungi. Thus, edible oils can prevent the occurrence of infectious diseases of various origins and act as a prophylactic.

Spin technology

Coconut pulp is not used for extraction, but copra - a layer between the pulp and the shell. On the initial stage the nut is cleaned, the copra is separated from the pulp, dried and crushed. The crushed coconut copra is then pressed in two ways:

  • hot pressing method;
  • gentle cold pressing.

When cold pressed, the output is much less finished product However, this oil retains the most valuable substances contained in coconut. That is why cold-pressed coconut oil is much more expensive than its traditional, hot-pressed counterpart. Interestingly, during hot pressing from 1 kg of copra, an average of 300 ml of the finished product comes out.

Types of coconut oil

Like all vegetable oils produced on the planet, the product of copra extraction is divided into refined coconut oil and unrefined (unrefined). For oil refining, cleaning is carried out using high pressure. Purified refined oil is transparent in appearance and lacks a pleasant tart tropical aroma. But the crude oil has a characteristic odor and a milky white or yellowish tint. Interestingly, at temperatures below 25 degrees, coconut oil can harden and turn into a kind of granular mass.

How to store the product?

Once you buy coconut oil for eating, don't worry about how you store it. Such a product practically does not deteriorate. The high content of saturated acids almost completely prevent the oxidation process.

Areas of use

  1. In cosmetology for enriching creams, masks, balms, lotions and other cosmetic products.
  2. in the production of margarine.
  3. As a component of suppositories and medicinal ointments.
  4. in the confectionery industry.
  5. As an alternative fuel in some countries.

Use in cooking

Coconut edible oils Asian cuisine often used as a dressing for salads fresh vegetables is the main application of the product. However, the chefs South-East Asia the presented oil is so revered that they are ready to flavor everything in the world with it: from meat and seafood to traditional rice and spicy vegetables.

Do not be afraid to fry in coconut oil, because, as we remember, its composition practically does not oxidize, which means that everything is valuable and will be preserved during heat treatment. Ideally, despite the high price, in order to maintain your own health, you can give up our traditional vegetable oils containing high levels of cholesterol. Replacing sunflower or olive oil with coconut oil, we get absolutely harmless fried food.

Cooks are preparing cottage cheese casserole, cheesecakes, sweet desserts, pancakes with fruit fillings, adding coconut oil to the dish. Chefs' recipes also recommend using the presented product as an addition to cereals, milk soups, various cocktails, for baby food, as well as an additive to cocoa and coffee. Coconut oil can be used as a substitute for the usual option for freshly made toast.

For disease prevention

To strengthen the immune system and increase the body's resistance to various viral infections, coconut oil begins to be taken one teaspoon in the morning on an empty stomach and in the evening before bedtime. Gradually, a single dose is brought to two tablespoons.

coconut muffin recipe

And in conclusion, we offer you a recipe delicious dessert with coconut oil and vanilla extract. To prepare the dish you will need the following ingredients:

  • flour - 0.5 cups;
  • coconut flakes - 3/4 cup;
  • Greek yogurt (warm) - 250 gr;
  • sugar - a third of a glass;
  • coconut oil - 120 gr;
  • fresh chicken egg - 1 pc;
  • vanilla sugar - 1 teaspoon;
  • salt -1/4 teaspoon;
  • baking powder - 1 tablespoon.

Take a saucepan, melt the coconut oil and heat it up a little. In one bowl, mix the flour, half a portion of the coconut flakes, salt and baking powder, and in the other, beat the egg, sugar, heated coconut and Greek yogurt. Then we combine both mixtures. Pour batter into muffin tins, lightly drizzling with oil. Decorate with coconut flakes on top and send to the oven preheated to 180 degrees for 20 minutes.

Happy tea!

The article discusses coconut oil for food. We talk about its composition, types, benefits and harms. By following our tips, you will learn how to use coconut oil in your food.

Coconut oil is an organic product derived from coconut copra.

It is usually made by hot pressing freshly dried coconut meat.

The disadvantage of this method is that the composition contains a smaller amount of useful trace elements than in the manufacture by cold pressing.

The composition contains the following acids:

  • myristic;
  • lauric;
  • oleic;
  • caprylic;
  • nylon;
  • linoleic;
  • capric;
  • stearic;
  • palmitic.

Coconut oil is edible. But since it contains a high amount of saturated fatty acids, which increase the level of high and low density lipoproteins, and a high calorie content, if used improperly, its use can lead to weight gain.

Types of coconut oil: refined and unrefined

In cooking, refined and unrefined coconut oil is used. Each type of oil has its own characteristics.

Unrefined natural oil has a pleasant aroma and contains a high amount of useful trace elements.

Refined oil has almost no aroma. During the purification process, the amount of useful substances in it decreases.

Calories and BJU of coconut oil

The calorie content of the product per 100 g is 899 Kcal, the amount of proteins and carbohydrates is 0 g, fat is 99.9 g.

How to store coconut oil

In order for the product to retain its beneficial properties for as long as possible, it should be stored properly.

Keep the oil in the refrigerator or in a dark room, as the product begins to deteriorate when exposed to sunlight.

The temperature in the room where the oil is stored should not exceed 18 degrees. If you plan to keep the product in the refrigerator, then the temperature in it should be from 1 to 5-6 degrees Celsius. Keep the product in freezer Absolutely forbidden.

If the product is in the factory packaging, then it is not necessary to pour it into another container. If you plan to pour it into another container, then choose one that has an airtight lid or stopper. If oil comes into contact with air, it will deteriorate.

On average, the shelf life of the oil is 12 months.

Benefits and harms of coconut oil

The beneficial properties of the coconut product on the human body are as follows:

  • strengthening of bone tissue - this is due to the presence of fatty acids in the composition, which contribute to the good absorption of magnesium, calcium and other trace elements;
  • prevention of the development of diseases of the cardiovascular system;
  • elimination of high pressure;
  • normalization of the functioning of the endocrine system;
  • improvement of the liver and stimulation of bile production;
  • elimination of digestive problems.

Eating coconut oil can only be harmful in two ways:

  • allergy to nuts and components that make up the product;
  • abuse of oil intake, since the recommended daily allowance is no more than 2 tsp.

Also at overuse there may be a deterioration in the functioning of the digestive system and obesity.



How to use coconut oil in food

Unrefined coconut oil, because of its pleasant aroma, is best used for making desserts. It is safe to fry food on it, with strong heating it does not lose its beneficial properties.

In the process heat treatment carcinogens do not occur.

Refined oil is ideal for adding to salads, soups, pasta and cereals. It can be spread on bread, added to drinks, namely tea, cocoa or coffee.

Often this product is added to margarine and spread in industrial enterprises.

For frying

For frying, it is best to use refined oil. You can fry meat, flour products or vegetables on it.

Top 5 Coconut Oil Recipes

Here are some popular coconut oil recipes that you can easily make at home.

Coconut potatoes in the oven

You will need:

  • potatoes - 0.5 kg;
  • coconut flakes - 5 g;
  • salt and seasonings - to taste;
  • green onions - 1 bunch;
  • coconut oil - 100 g;
  • curry leaves - 10 pieces;
  • fat milk - 2 cups.

How to cook:

  1. Mix milk, butter and curry, let the composition brew for 2 hours.
  2. Remove the skin from the potatoes and cut them into slices, add seasonings and table salt.
  3. Cut the onion.
  4. Grease the bottom of a baking dish with oil and arrange potatoes and onions in layers.
  5. Pour milk over everything, place curry leaves on top.
  6. Cover the mold with foil.
  7. Preheat the oven to 200 degrees, place the mold in it and bake for 50 minutes.
  8. Serve potatoes with fish or meat.

Cakes with lemon

You will need:

  • coconut oil - 40 g;
  • egg - 5 pieces;
  • maple syrup - 60 g;
  • flour - 0.1 kg;
  • coconut flakes - 0.2 kg;
  • lemon - 2 pieces;
  • salt - to taste;
  • granulated sugar- 80 g.

How to cook:

  1. Mix butter, syrup and granulated sugar, heat the composition over low heat.
  2. Pour coconut chips, 50 g flour, 3 egg whites into the prepared mass, then mix thoroughly.
  3. Lubricate the bottom of the baking dish with oil, lay out the dough.
  4. Preheat the oven to 180 degrees, place the baking dish in it and cook the dish for 10 minutes.
  5. Beat 2 eggs, add to them lemon juice, 50 g flour, salt, mix.
  6. Pour the prepared composition onto the base baked in the oven, sprinkle with coconut chips and put in the oven for another 20 minutes.
  7. Cut the resulting dish arbitrarily and sprinkle with powdered sugar on top.

Pumpkin Soup with Coconut Oil

You will need:

  • coconut milk - 350 g;
  • water - 350 ml;
  • pumpkin - 0.5 kg;
  • salt and seasonings - to taste;
  • coconut oil - 20 g;
  • garlic - 2 cloves.

How to cook:

  1. Wash the pumpkin, peel it, remove the seeds and cut into pieces.
  2. Mince the garlic.
  3. Pour coconut oil into a saucepan, add garlic, seasonings, fry.
  4. Add pumpkin and cook for 10 more minutes.
  5. Remove the pumpkin from the pan, then puree it in a blender until you get a puree-like consistency.
  6. Pour the pumpkin puree into a saucepan coconut milk and water, add salt and seasonings, boil for 2 minutes.
  7. Add greens if desired.

Mushroom pilaf with coconut oil

You will need:

  • champignons - 0.3 kg;
  • onion - 1 head;
  • carrots - 1 pc.;
  • garlic - 4 cloves;
  • coconut oil - 50 g;
  • steamed rice - 200 g;
  • seasoning with turmeric for pilaf - 5 g.

How to cook:

  1. Take a heavy-bottomed saucepan, pour the coconut oil into it, heat it to a boil.
  2. Chop the onion, garlic, carrots and put the vegetables in a saucepan.
  3. Fry for 5 minutes, then add chopped mushrooms, spices to the vegetables.
  4. After 5 minutes, add washed rice, pour in water, add spices.
  5. Stew pilaf for 20-30 minutes without stirring.



Salad with coconut oil

You will need:

  • tomatoes - 0.3 kg;
  • avocado - 1 pc.;
  • juice of half a lemon;
  • cucumbers - 0.2 kg;
  • salad onion - 1 pc.;
  • greens - to taste;
  • cheese - 0.1 kg;
  • coconut oil - 1 tbsp

How to cook:

  1. Cut tomatoes, cucumbers, avocados and cheese into small cubes, salad onions into thin half rings.
  2. Chop up the greens.
  3. Mix all the ingredients, dress the salad with lemon juice, coconut oil, seasonings and salt.

How to replace coconut oil in cooking

You can replace coconut oil with any vegetable oil, olive oil is best, adding a little fresh coconut flakes to it.

Let the prepared composition brew for 12 hours, during which time it will acquire a coconut flavor.

Click p. 3 - how to use coconut oil for food, doses, methods, secrets.

Quick article navigation:

Appearance and composition of the product

Oh, fried potatoes with onion and garlic - favorite treat childhood...

We stepped over the usual tastes and began to study the "horror stories" about carcinogens and trans fats. Having quickly come across coconut oil, they delved deeply into the topic, relying on reliable dietary data.

Remember!

Let's talk about cold pressed oil, which retains all useful properties. It is the most beneficial to eat.

The first thing that inspires you to try the product is not a catchy, but noticeable smell of coconut. The second thing that arouses curiosity is the change in the texture of the oil when the temperature drops below +25 degrees. From the refrigerator you will get something pleasantly white, fragrant, similar in texture to butter.

  • Calorie content per 100 grams is high, like all fats - about 860 kcal.
  • In 1 tablespoon - 130-140 kcal.

As part of many saturated fatty acids (SFAs)- up to 90%:

  • Lauric - up to 55%
  • Oleic - 11%
  • Caprylic - 10%
  • Capric - 9.7%
  • Myristic - 8%
  • Palmitic - 5%
  • Stearic - 1.3%

The oil also contains polyphenols (aroma and taste!), vitamin E, some calcium, phosphorus, iron and organic sulfur.

Useful properties for health, youth and beauty

“Saturated fats? It's unhealthy".

Let's debunk an old myth!

The fight against SFA from the middle of the 20th century only led to the fact that the leading cause of death in developed countries was vascular accidents - heart attack, stroke, thrombosis. At the heart of diseases is atherosclerosis, i.e. deposition of cholesterol on the inner wall of blood vessels, which narrows their lumen.

We began to replace products with SFA with fats with unsaturated acids. But sunflower and other popular oils are high in omega-6 fatty acids. As a result, the imbalance of omegas in our diet is catastrophic.

The ratio of omega 3 and 6 is not more than 1:4 for the body. Due to the abundance of unbalanced vegetable oils, we eat at least 1:16, and even 1:20. This alignment enhances systemic senile inflammation and brings illness and death closer.

Stop being afraid of saturated fats

It has been proven that manic removal of cholesterol from food cannot significantly affect atherosclerosis. Only 20-25% of cholesterol is absorbed from food.

The rest of the cholesterol is the result of synthesis in the liver to patch inflamed areas inside the vessels. The cause of atherosclerosis is inflammation of the intima of blood vessels. It is provoked by an excess of carbohydrates, trans fats and the dominance of omega-6 over omega-3.

NZhK stand aside from this disgrace. A lot of research has already been accumulated that returns nutrients from opal. Every cell in the body needs them for growth, development and health.

Over 1600 studies support the nutritional benefits of coconut oil.

The acids listed in coconut oil are medium chain triglycerides. The main things learned about each:

  • Either good for the heart and other aspects of health;
  • Or it’s enough not to eat a lot (at the same time, such acids play a leading role on a therapeutic ketogenic diet);
  • Or combine with olive oil to balance the composition of acids and level out modest harm.

Let's take lauric fatty acid, which is the most in coconut oil (up to 55%). It has a special structure for easy assimilation. In our body, the acid is converted into monolaurin. An amazing substance that is also found in a woman's breast milk and has a powerful antiviral, antimicrobial and antibacterial effect.

Other properties of lauric acid - in the illustration below, according to scientific research from the PubMed database.

Benefits of eating

The list of benefits of coconut oil covers almost all organs and systems:

  • Luxurious hair and skin care, incl. smoothing wrinkles and cellulite (which we will talk about later);
  • Maintaining harmony in the lipid profile (cholesterol and atherosclerosis are hidden here);
  • Strengthening the immune system (mainly thanks to the priceless monolaurin and vitamin E);
  • Strengthening bones and teeth, because. oil promotes the absorption of vitamin D and calcium;
  • Healing nutrition for Alzheimer's disease, arthritis and oncology;
  • High-quality digestion, incl. support for beneficial microflora and suppression of candida fungi (a bow to monolaurin and caprylic acid);
  • Stabilization of a healthy hormonal background;
  • Aid in weight loss and blood glucose balance.


Coconut oil for weight loss

The question deserves a separate explanation.

  1. Dose restriction determines benefit: no more than 3 tablespoons per day.
  2. As well as a feature of medium chain triglycerides. They are very easy to digest, do not need an excess of enzymes and bile, and quickly enter the liver for energy synthesis. This speeds up the metabolism (up to 46%!) And insures against the transition of incoming fats into a harmful reserve at the waist and hips. Ketone bodies are actively formed, which significantly reduce appetite. The result is a long satiety and a lot of energy.

Overweight is often accompanied by hyperinsulinism and problems with gallbladder. Coconut oil does not overload the internal organs, as is the case with the use of well-known vegetable oils (where long chain triglycerides predominate).

Harmonization of the hormonal background, which ensures stable harmony, is another merit of medium chain fatty acids. They help convert cholesterol into the sterone pregnenolone, the precursor to our hormones.

And a few words about the mysteries of the intestine. The distortion of the intestinal flora into fungi of the genus Candida is a guarantee of an insatiable craving for sugar. Coconut oil suppresses candida and strengthens the balance of the microbiota.

Rare culinary advantage

Unrefined coconut oil has a high "smoke point". According to different sources from 177 degrees Celsius. Refined coconut oil has an even higher score (but it also has much less benefit). Wherein polyunsaturated there are very few fatty acids in coconut oil (up to 2-3%). There is almost nothing to form harmful trans fats even at very high temperatures.

When frying, the average temperature ranges from 120 to 170 degrees Celsius. When extinguishing and languishing on the stove, it is even lower: up to 100 degrees Celsius.

Putting the facts together.

  1. The “smoke point” of coconut oil is almost 2 times higher than the stewing temperature, and even a quick fry in a hot pan is unlikely to heat this fat to dangerous numbers.
  2. Even if the temperature jumps, coconut oil is mostly made up of more heat-resistant (saturated) fatty acids.

That's why frying with coconut oil is safe, if expensive.

And constantly frying on refined sunflower or corn is a direct harm to health. Because there are a lot of polyunsaturated fatty acids in them (more than 50%), and the "smoke points" are low.

Of all the cooking methods, stewing and steaming are the safest. Frying and even baking more than 180 degrees is a dubious choice for products where there are a lot of easily oxidized polyunsaturated fatty acids. This is especially important in children's and clinical nutrition.

Use in food: 10 simple and healthy recipes

How delicious and healthy to use coconut oil in food?

Safely stew, fry and bake.

This is a clear advantage over sunflower or corn, which are unstable when heated. Start with an omelet: you'll be surprised how economical this product is due to its firm consistency when stored in the refrigerator. A small amount on a fork will normally grease a wide pan.

It is very tasty to bake vegetables (carrots, pumpkin, sweet potato). Try to bake at a temperature no higher than 180 degrees Celsius. Pairs well with curries and others. hot spices. All dishes with an Asian accent are ideal for a first introduction to the rich possibilities of fat.

More healthy pastries - in our power!

We replace oils that are unsafe when heated with coconut oil - in the amount prescribed in the recipe. If solid fat is required, freeze the product first. Greasing molds and baking sheets is another good choice.

We enrich breakfast: in coffee or on toast.

  • Just add 1 teaspoon to morning coffee, you can with a slide. And beat in a blender and slightly sweeten - the most easy way get used to a healthy substitute for cream.
  • Lubricate the toast whole grain bread with bran. Affordable snack with a pleasant coconut flavor.

Cooking healing homemade mayonnaise.

  1. We need 2 oils: 0.5 cup olive and 1 cup liquid coconut.
  2. If necessary, let the second melt: put the container with it in a slightly larger bowl with warm water.
  3. Mix in a blender 4 egg yolks, 1 tablespoon apple cider vinegar and 0.5 teaspoon of mustard powder.
  4. We reduce the speed to a minimum and very slowly (!), In a trickle, add 2 oils - coconut and olive.

Fondue with dark chocolate and fruits.

(70%+) and add 1 teaspoon of coconut oil. Bananas, apples, strawberries, wild strawberries and nectarine - in such a recipe with a bang! everything will work.

Add healthy fats to smoothies.

For any recipe - 1 teaspoon for 1-2 glasses. It is especially good to enrich drinks with a low-fat base (juice, kefir, water).

Relieve colds and sore throats.

Method number 1. We brush our teeth. Slowly dissolve and swallow ½-1 teaspoon of oil 3 times a day.

Method number 2. We also use oil with powder: for 1-2 cups - 1 teaspoon. Mix well with a fork and store in the refrigerator.

A delicious choice for raw food desserts.

Raw candies and cakes include coconut oil as an ingredient that keeps its shape well after cooling. A separate charm is the creamy taste and strong friendship with nuts and dried fruits.

Possible harm and contraindications

Everything is medicine. Or poison if the dose is wrong.

Get Started with Coconut Oil c 0.5-1 teaspoon per day.

Track your reaction, especially from the skin and digestive tract. The first day - for acute intolerance and a little later (1-2 weeks of admission). It happens that pathological sensitivity to a product from another climatic zone manifests itself over time according to the accumulative principle.

Dose for children weighing 20 to 40 kg - up to 2 teaspoons per day+ gradual careful introduction of the product.

Elderly people - depending on the reaction: 1-2 tablespoons daily. With problems of the central nervous system (Alzheimer's disease, Parkinson's, etc.) - up to 3-4 tablespoons.

Where to buy, how to choose and store

We store simply: glass, darkness, refrigerator.

In the pharmacy, most often they sell hot-pressed coconut oil, which is relatively suitable for cosmetics.

For eating, our task is to find unrefined cold-pressed coconut oil. It must be pure with a single component - coconut oil:

  1. On the label, the production method is "cold pressed" or "extra virgin";
  2. Raw material quality "organic", preferably without the use of hexane. Names of popular strict certificates: BDIH, NaTrue, USDA Organic.

For us, online shopping is the most convenient. Slowly studying the information in the product card. If the store is large, pay attention to reviews and ratings. Detailed customer reviews and a rating of 4.5 is a good sign.

Where to buy coconut oil for eating?

For Moscow, the online store 365detox.ru is relevant.

Quality coconut oil is not cheap, but it is better to pay for health than to spend on illness.

We would love to know your experience with the hero of the review, as well as answer questions about coconut oil and its use in food. The product is unique with great healing potential, but our body most of all strengthens the sense of proportion. Eat tasty, check the given doses and recipes and be healthy!