Authors: Mary Enig
INDIAN VEGETABLE MEDLEY WITH COCONUT
Serves 6
•
247 calories per serving
1 medium eggplant, peeled, cubed, | 1 red pepper, seeded and sliced |
and salted | 1 green pepper, seeded and sliced |
3 medium zucchini, seeded, | 3 medium carrots, peeled and cut into |
sliced into sticks, and salted | sticks |
¼ cup Mary’s Oil Blend or ghee | 1 cup chopped raw spinach |
2 cloves garlic, crushed | 1 cup sweet potato, peeled and cut into |
2 teaspoons black mustard seeds | sticks |
2 teaspoons yellow mustard seeds | 1 cup coconut cream |
2 teaspoons cumin seeds | 1 cup plain whole yogurt |
Let salted eggplant and zucchini sit for about 1 hour. Rinse in a colander and drain. Wrap in a kitchen towel and squeeze out excess moisture. Heat oil blend in large sauté pan over medium heat. Add garlic, mustard seeds, and cumin seeds; cover and cook for 1 minute. Add vegetables and cook, stirring occasionally, until vegetables are tender, about 10 minutes. Add coconut cream and yogurt and cook uncovered, stirring frequently, about 10 minutes, or until the sauce thickens.
Smoothies
YOGURT-COCONUT SMOOTHIE
Serves 1
•
544 calories
½ cup fresh or frozen berries | 2 egg yolks |
1 cup plain whole yogurt (or Kefir;) | 1 tablespoon melted coconut oil |
2 tablespoons maple syrup | |
Place berries in a food processor and process to a puree. Add yogurt or kefir, maple syrup, and egg yolks and process until smooth. With the motor running, slowly add the coconut oil.
Quick and Easy Weight Loss version:
Use a pinch of stevia powder in place of maple syrup (444 calories).
COCONUT SMOOTHIE
Serves 1
•
662 calories
1 ripe banana | 2 egg yolks |
½ cup whole coconut milk | 1 teaspoon pure vanilla extract |
2 tablespoons maple syrup | |
Place banana in food processor and process to a puree. Add remaining ingredients and process to a puree. Add enough water to obtain desired consistency.
Quick and Easy Weight Loss version:
Use a pinch of stevia powder in place of maple syrup (562 calories).
Grains
Most of our grain recipes call for soaking to make the grains more digestible and neutralize phytic acid and enzyme inhibitors. The one exception is brown rice, which we cook for a long time in mineral-rich stock. Rice contains lower amounts of phytic acid and enzyme inhibitors than other grains, and these inhibitors are more easily neutralized in rice than in other grains.
Several recipes call for freshly ground whole-grain flour. Ideally, you would grind your own flour from whole-wheat berries at home, using a grain grinder, to be sure that the flour is fresh. If you buy whole-grain flour in a store, be sure to store it in the refrigerator or freezer.
COCONUT RICE
Serves 8
•
332 calories per serving
4 tablespoons butter, ghee, or | 1 can whole coconut milk |
Mary’s Oil Blend | 2½ cups chicken stock |
3 cardamom pods | ½ teaspoon sea salt |
2 cups long-grain brown rice | Pinch of saffron (optional) |
Warm butter in a heavy, flameproof casserole over medium heat. Open cardamom pods and add to the casserole. Add rice to casserole and sauté, stirring constantly, until rice begins to turn whitish or milky, about 5 minutes. Pour in coconut milk and chicken stock, add salt and saffron, and bring to a rolling boil. Boil, uncovered, for about 10 minutes, or until water has reduced to level of the rice. Reduce heat to lowest setting, cover pot tightly, and cook for at least 1½ hours, or as long as 3 hours, if possible. Do not remove lid during cooking.
FANCY COCONUT RICE
Serves 8
•
531 calories per serving
This is a delicious party dish served with pork or chicken.
¼ cup ghee or clarified butter | ¼ cup Sucanat, Rapadura, or maple sugar | ||
½ cup chopped Crispy Cashews | 1 cup Coconut Sprinkles or freeze- | ||
½ cup raisins | dried fine-cut coconut | ||
Pinch of nutmeg | 4 cups cooked Coconut Rice (previous recipe), | ½ teaspoon ground cardamom | prepared with saffron |
Warm ghee in a medium skillet over medium heat. Add cashews and raisins and sauté about 5 minutes. Stir in nutmeg, cardamom, and sweetener and sauté, stirring, until sweetener dissolves. Fold cashew mixture and coconut into hot rice.
COCONUT RICE SALAD
Serves 8
•
396 calories per serving
4 cups cooked Coconut Rice, | 1 bunch green onions, chopped |
omitting saffron | 1 cup finely chopped fresh pineapple |
1 red pepper, seeded and diced | ½ cup raisins |
1 green pepper, seeded and diced | 3 |
Mix all ingredients together in a large bowl. The rice can be pressed into a ring mold and inverted for serving.
COCONUT-LIME RICE
Serves 8
•
434 calories per serving
4 tablespoons butter, ghee, or | ½ cup chopped Crispy Cashews or |
Mary’s Oil Blend | Almonds |
2 cups long-grain brown rice | ½ teaspoon turmeric |
1 can whole coconut milk | 2 jalapeño chiles, seeded and |
2½ cups chicken stock | finely chopped |
½ teaspoon sea salt | ½ cup chopped fresh cilantro |
3 tablespoons clarified butter or ghee | ½ cup fresh lime juice |
1 tablespoon mustard seeds | |
Melt butter in a heavy, flameproof casserole over medium heat. Add rice and sauté, stirring constantly, until rice begins to turn whitish or milky, about 5 minutes. Pour in coconut milk and chicken stock, add salt, and bring to a rolling boil. Boil, uncovered, for about 10 minutes, or until water has reduced to the level of the rice. Reduce heat to lowest setting, cover tightly, and cook for at least 1½ hours, or as long as 3 hours. Do not remove lid during cooking.
While rice is cooking, warm clarified butter in a small skillet. Add mustard seeds, cashews, turmeric, and jalapeños and cook for 5 minutes, or until soft. Fold into cooked rice, along with cilantro and lime juice. Cook rice another 5 to 10 minutes and serve.
COCONUT PANCAKES
Makes about 20
•
125 calories per pancake
These pancakes cook more slowly than unsoaked whole-grain flour or white flour pancakes. The texture will be chewy but light and the taste pleasantly sour. Serve with melted butter and maple syrup or raw honey. Leftover pancakes can be put in an oven set at 200°F and allowed to dry out to make crispy pancakes, which are delicious with
Coconutty Butter
.
2 cups freshly ground spelt, kamut, or | 1 teaspoon baking soda |
whole-wheat flour | 2 tablespoons melted butter |
2 cups Kefir or yogurt | 1 cup Coconut Sprinkles or |
2 eggs, lightly beaten | freeze-dried coconut |
½ teaspoon sea salt | |
Soak flour in kefir in a warm place for 12 to 24 hours. Stir in remaining ingredients and thin with water to desired consistency. Brush a griddle or cast-iron skillet with a little butter, heat, and cook pancakes about 5 minutes on each side or until nicely browned.
COCONUT MUFFINS
Makes about 15
•
207 calories per muffin
For best results, use stoneware muffin tins. The muffins will rise nicely but sink back down as they cool. The result is a dense, chewy muffin.
3 cups freshly ground spelt, kamut, or | 2 teaspoons baking soda |
whole-wheat flour | 1 teaspoon pure vanilla extract |
2 cups whole yogurt or Kefir | 3 tablespoons melted butter |
2 eggs, lightly beaten | 1 cup Coconut Sprinkles or |
1 teaspoon sea salt | freeze-dried fine-cut coconut |
¼ cup maple syrup | |
Soak flour in yogurt in a warm place for 12 to 24 hours. Muffins will rise better if soaked for 24 hours. Preheat oven to 325°F. Blend in remaining ingredients. Pour into well-buttered and floured muffin tins (preferably stoneware), filling about three-quarters full. Bake for about 45 minutes, or until a toothpick inserted in center of muffin comes out clean. Cool on a wire rack before removing muffins.
COCONUT CRACKERS
Makes about 40 crackers
•
about 20 calories per cracker
If you have the time to make your own crackers, these will be superior to anything you can buy in the store. Unfortunately, as of this writing, there is no brand of commercial crackers made with coconut oil.
2½ cups freshly ground spelt, kamut, | 1½ teaspoon baking powder |
whole-wheat, or rye flour, or a mixture | ½ cup melted coconut oil |
1 cup plain yogurt | Unbleached white flour |
1 teaspoon sea salt | |
Mix flour with yogurt and leave in a warm place for 12 to 24 hours. Preheat oven to 200°F. Place soaked flour, salt, baking powder, and ¼ cup coconut oil in a food processor and process until well blended. Roll out to about
1
/
16
inch on a pastry cloth dusted with white flour to prevent sticking. Cut into 2-inch squares with a knife. Place on an oiled cookie sheet, brush with remaining ¼ cup coconut oil, and bake in oven (or a dehydrator) for several hours, or until completely dry and crisp. Store in an airtight container in the refrigerator.
POPCORN
Makes 8 cups
•
94 calories per cup
2 tablespoons Mary’s Oil Blend | Sea salt to taste |
| ¼ cup melted coconut oil or butter, |
¼ cup popcorn | or a mixture |
Warm oil blend in a large, heavy skillet over medium heat. Add popcorn, cover tightly, and cook, shaking constantly until popping starts. Lower heat slightly and cook, shaking, until popping dies away. (If using a popper, place oil blend and corn in the popper and proceed according to instructions.) Transfer popcorn to a large bowl. Dribble on melted coconut oil and shake on salt. Mix well and serve.
COCONUT GRANOLA
Makes 12 cups
•
748 calories per
½
-cup serving
This ingenious granola recipe is the invention of Sonja Kepford, a Weston A. Price Foundation chapter leader. The oats are soaked in a yogurt mixture and then slow-baked in a warm oven or a dehydrator. Granola is very caloric and should be avoided by those trying to lose weight, as well as by those who have a poor tolerance of grains.