Read The Coconut Oil Miracle Online
Authors: Bruce Fife
Coconut-Orange Pancakes
1 cup whole-wheat flour
1
1
⁄
2
teaspoons baking powder
1
⁄
4
teaspoon salt
1
⁄
4
cup grated coconut
1 egg
1 tablespoon molasses
1
⁄
4
cup melted coconut oil
1
1
⁄
4
cups lukewarm orange juice
Mix flour, baking powder, salt, and coconut in a bowl. In a separate bowl, combine egg, molasses, melted coconut oil (not hot), and orange juice. (Warm orange juice is used to keep coconut oil from hardening.) Heat an additional tablespoon of coconut oil in a skillet to prevent pancakes from sticking. Combine liquid and dry ingredients and mix together only until well dampened. Do not overmix, as this will make pancakes heavier. Spoon batter onto hot skillet, making pancakes about 2
1
⁄
2
to 3 inches in diameter. Serve with your choice of toppings. Contains
1
⁄
3
tablespoon coconut oil per pancake.
MAKES ABOUT 12 PANCAKES
Granola
6 cups old-fashioned oats
2 teaspoons cinnamon
4 cups shredded or flaked coconut
2 cups pecans, chopped
1 cup sunflower seeds
1 cup coconut oil
1 cup honey
1 tablespoon vanilla extract
1 cup raisins
Preheat oven to 325 degrees F. In a large bowl mix together oats, cinnamon, flaked coconut, pecans, and sunflower seeds. Heat coconut oil and honey in a small saucepan over medium heat until just melted, but not hot; remove from heat and add vanilla. Stir honey mixture into oat mixture. Pour into large baking dish. Bake for 1 hour and 15 minutes or until oats are golden brown. Stir occasionally while cooking for even browning. Remove from oven and cool. Add raisins. Store in an airtight container. Contains about 1 tablespoon coconut oil per serving.
MAKES FOURTEEN 1-CUP SERVINGS
Coconut Banana Bread
1
⁄
2
cup melted coconut oil
1 cup sugar
1 (8
1
⁄
2
-ounce) can crushed pineapple with juice
2 eggs
1 ripe banana, mashed
2 cups flour
1
⁄
2
cup unsweetened shredded coconut
1 teaspoon baking powder
1
⁄
2
teaspoon baking soda
1
⁄
2
teaspoon salt
Preheat oven to 350 degrees F. Grease and flour a 9-by-5-inch loaf pan. Stir together melted coconut oil (not hot) and sugar. Mix in pineapple with its juice, eggs, and banana. Add flour, shredded coconut, baking powder, baking soda, and salt. Pour batter into prepared pan. Bake about 60 minutes, or until knife inserted in the center comes out clean. Loaf can be cut into about sixteen
1
⁄
2
-inch slices. Contains
1
⁄
2
tablespoon coconut oil per slice.
MAKES 1 LOAF
Seasoned Coconut Oil
A dip popular at some Italian restaurants combines olive oil and seasonings. Bread is dipped into the mixture and eaten as an appetizer. You can make a similar dip using coconut oil in place of olive oil.
3
1
⁄
2
tablespoons coconut oil
2 tablespoons onion, finely diced
1 tablespoon garlic, finely diced
1
⁄
2
teaspoon basil
1
⁄
2
teaspoon oregano
1
⁄
4
teaspoon paprika
1
⁄
4
teaspoon salt
1
⁄
8
teaspoon black pepper (or cayenne pepper)
Combine all ingredients in a small saucepan. Heat until mixture just begins to simmer. Turn off heat and let cool. Don’t overheat; your goal is not to cook it but just help the flavors blend. You can use this as a dip or as a spread for bread, a topping for pasta or vegetables, or a salad dressing.
MAKES
1
⁄
3
CUP
Coconut Mayonnaise
Coconut mayonnaise made with 100 percent coconut oil, as in this recipe, tastes best when it is freshly made. When it is refrigerated it tends to harden because the oil solidifies. If you have mayonnaise left over after making this recipe and intend to use it a day or two later, bring it out of the refrigerator and let it sit at room temperature for about 30 minutes before using (depending on how warm your kitchen is). This will allow time for it to soften. The texture won’t be as good as when it was freshly made, but it will still be usable.
1 egg
1 tablespoon apple cider vinegar
1
⁄
2
tablespoon prepared mustard
1
⁄
8
teaspoon paprika
1
⁄
4
teaspoon salt
1 cup plus
1
⁄
4
cup melted coconut oil
Combine egg, vinegar, mustard, paprika, salt, and
1
⁄
4
cup melted coconut oil (not hot) in blender or food processor. Blend for about 60 seconds. While machine is running, pour in remaining 1 cup melted coconut oil (not hot)
very
slowly in a fine, steady stream. (The secret to making good mayonnaise is to add the oil in
slowly.
) Mayonnaise will thicken as oil is added. Taste and adjust seasoning as needed. Contains about
1
⁄
2
tablespoon coconut oil per 1 tablespoon mayonnaise.
MAKES 1
1
⁄
2
CUPS
Vinegar and Oil Dressing
One of the drawbacks to using coconut oil as a salad dressing is its high melting point (76 degrees F). Salads are usually served chilled, so when coconut oil is added, it hardens. You can get around this characteristic if you mix coconut oil with another oil that has a lower melting point, such as olive oil. This recipe is a good example.
1
⁄
4
cup melted coconut oil (not hot)
1
⁄
4
cup extra-virgin olive oil
3 tablespoons water
1
⁄
4
cup apple cider vinegar
1
⁄
2
teaspoon salt
1
⁄
8
teaspoon black pepper
Put all ingredients into a screw-top jar. Cover and shake vigorously until well blended. Let stand at room temperature for 1 hour. Store in refrigerator. Contains about
1
⁄
4
tablespoon coconut oil per 1 tablespoon dressing. The oil will eventually rise to the top and harden in the refrigerator. It will melt if you set it out at room temperature for an hour or so.
You may also speed the melting of the oil by submerging the jar in hot water for a few minutes.
MAKES 1 CUP
Buttermilk Dressing
3
⁄
4
cup Coconut Mayonnaise (
here
)
1
⁄
2
cup buttermilk
1 teaspoon dried dill
1
⁄
2
teaspoon onion powder
1
⁄
4
teaspoon garlic powder
1
⁄
2
teaspoon salt
Dash of black pepper
Blend all ingredients together. Refrigerate for at least 1 hour. Contains about
1
⁄
3
tablespoon coconut oil per 1 tablespoon dressing.
MAKES 1 CUP
Tomato Vinaigrette Salad
2 medium tomatoes, sliced
Lettuce leaves
3
⁄
4
cup Vinegar and Oil Dressing (
here
)
1 teaspoon oregano
1
⁄
2
teaspoon salt
1
⁄
4
teaspoon pepper
1
⁄
4
teaspoon dry mustard
1 clove garlic, crushed
4 scallions, finely chopped
1 tablespoon finely chopped cilantro
Divide lettuce leaves evenly among 4 serving plates. Top with tomato slices. Mix together Vinegar and Oil Dressing, oregano, salt, pepper, mustard, and garlic and pour over tomatoes. Garnish with scallions and cilantro. Contains
3
⁄
4
tablespoon coconut oil per serving.
SERVES 4
Waldorf Salad
4 medium tart apples, diced
3
⁄
4
cup finely chopped celery
1
⁄
3
cup chopped walnuts
1
⁄
2
cup raisins
3
⁄
4
cup Coconut Mayonnaise (
here
)
Lettuce leaves
Mix all ingredients together except lettuce leaves. Serve on a bed of lettuce leaves. Contains 1
1
⁄
2
tablespoons coconut oil per serving.
SERVES 4
Fruit and Coconut Salad
1
1
⁄
2
cups chopped fresh pineapple
2 bananas, sliced
2 oranges, peeled and diced
2 apples, cored and diced
1 cup raisins or chopped dates
1
⁄
2
cup shredded coconut
3
⁄
4
cup Coconut Mayonnaise (
here
)
Lettuce leaves
Mix all ingredients together except lettuce leaves. Serve on bed of lettuce leaves. Contains 1 tablespoon coconut oil per serving.
SERVES 6
Potato Salad
2 pounds (about 6 medium) red potatoes
1 small onion, chopped
1
⁄
2
cup finely chopped dill pickle
1
⁄
4
cup Vinegar and Oil Dressing (
here
)
1 teaspoon salt
1
⁄
8
teaspoon pepper
1
⁄
2
cup Coconut Mayonnaise (
here
)
1 medium stalk celery, chopped
2 hard-boiled eggs, coarsely chopped
Chop potatoes into
1
⁄
2
-inch cubes and cook in boiling water until tender. Drain and let cool. In a large bowl, mix potatoes with remaining ingredients, cover, and chill slightly before serving. Contains
1
⁄
2
tablespoon coconut oil per serving.
SERVES 4
Three-Bean Salad
1 (16-ounce) can green beans
1 (16-ounce) can wax beans
1 (16-ounce) can red kidney beans
1 cup chopped celery
4 scallions, finely chopped
1 cup chopped bell pepper
1
⁄
2
cup chopped dill pickle
3
⁄
4
cup Vinegar and Oil Dressing (
here
)
1
⁄
2
teaspoon salt
1
⁄
8
teaspoon black pepper
Put all ingredients in a large bowl and mix well. Chill briefly and serve. Contains
1
⁄
2
tablespoon coconut oil per serving.
SERVES 6
Tomato and Garbanzo Bean Salad
2 medium tomatoes, chopped
1
⁄
2
cup finely chopped bell pepper
1
⁄
2
cup chopped Bermuda or Spanish onion
1 clove garlic, crushed
1 (16-ounce) can garbanzo beans, drained
1
⁄
4
cup chopped cilantro
1
⁄
2
teaspoon dried marjoram or oregano
1
⁄
4
teaspoon salt
1
⁄
8
teaspoon black pepper
1
⁄
2
cup Vinegar and Oil Dressing (
here
)
Put all ingredients in a large bowl and mix well. Cover and let sit at room temperature at least 1 hour. Toss well before serving. Contains
1
⁄
2
tablespoon coconut oil per serving.
SERVES 4
Macaroni Salad
1
⁄
2
pound elbow macaroni
1 cup diced celery
1
⁄
2
cup diced scallions
1
⁄
3
cup finely chopped bell pepper
1 cup Coconut Mayonnaise (
here
)
2 tablespoons white vinegar or lemon juice
2 teaspoons prepared mustard
1
1
⁄
2
teaspoons salt
1
⁄
8
teaspoon black pepper
Cook macaroni according to package directions; drain and chill. In a large bowl, combine chilled macaroni with remaining ingredients,
cover, and chill briefly before serving. Contains 2 tablespoons coconut oil per serving.
SERVES 4
VARIATION:
Add 3 cups cubed cooked chicken and an extra
1
⁄
3
cup mayonnaise. Can be served as an entrée. Makes 6 servings. Contains approximately 2 tablespoons coconut oil per serving.