Cooking with Coconut - S3 · PDF fileGet Started for Free. 6 ... versatile oils on the planet. It is unique in that it contains an abun- ... in getting the lipid hypothesis

GET HEALTHY, LOSE WEIGHT, &LIVE LONGER WITH COCONUT!

Cooking with

Coconut

Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1

Recipes by Tami Monaghan, HC, AADP

http://lxnhealth.com/paleo

http://lxnhealth.com/cookwcocopdf

© 2015 Paleo Secret


Cooking with

CoconutIntroduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1






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TABLE OF CONTENTS

IntroductionTHE Coconut ........................................................................................................... 6

FundamentalsCOCONUT Milk .................................................................................................... 24

BreakfastSPICED Coconut Strawberry Porridge with Fried Eggs ........................................ 26

LEMON-THYME Mini Muffins with Fried Eggs ....................................................... 27

PEAR Streusel Egg Muffins .................................................................................... 28

COCONUT Protein Pancakes................................................................................. 29

SoupsCURRIED Butternut Squash Soup ........................................................................... 31

CREAMY Broccoli Soup ......................................................................................... 33

SaladsGREEN Salad with Tropical Fruit ........................................................................... 36

ROASTED Beet, Bacon, & Egg Salad ....................................................................... 37



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VegetablesCIDER Vinaigrette Roasted Root Vegetables.......................................................... 40

ROASTED Asparagus, Mushrooms, & Prosciutto ..................................................... 42

DinnerLEMON-PORK Schnitzel ........................................................................................ 44

COCONUT Curry Shrimp Stir Fry ......................................................................... 46

SALMON Burgers .................................................................................................. 48

FISH with Coconut-Shallot Sauce ........................................................................... 50

GREEN Chicken Curry .......................................................................................... 52

Snacks & SweetsCHIA Seed Energy Bars ........................................................................................ 55

BERRY Cobbler ..................................................................................................... 56

BLUEBERRY Coconut Popsicles ............................................................................. 57

DARK Chocolate Almond Bar Bites ........................................................................ 58



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COCONUT IS a nutrient-dense super food that has been con-sumed by populations around the globe for thousands of years. The fruit of the coconut palm, coconut is abundant in vitamins, minerals, and fiber and can be consumed in the form of coconut water, milk, meat, oil, and flour.

Many traditional and contempo-rary cultures rely on the coconut for sustenance, medicine, and income. In addition to enjoying the coconut palm as food and medicine, traditional cultures used it to make tools, eating uten-sils, clothing, and fuel. Island soci-eties refer to the coconut palm as The Tree of Life due to its myriad life-giving benefits.

Coconut palm trees can be found in tropical areas like Southeast Asia, Indonesia, India, Australia, the Pacific Islands, South Ameri-ca, Africa, the Caribbean, and the southern parts of North America.

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MCFAs are especially beneficial because they are easily absorbed and digested without the need for bile salts. That makes coconut oil an excellent source of fuel and a great way to boost energy levels and metabolism.

Coconut oil is 86 percent saturat-ed fat (most being medium-chain fats). Because it is a saturated fat, coconut oil is highly stable and an excellent option for cooking at higher heats. It is also an ideal replacement for industrial seed vegetable oils such as canola and soybean oil (we will discuss why later). Coconut oil has a lengthy shelf life of at least two years when stored at room temperature and doesn’t require refrigeration.

Why We Need Saturated Fats

DESPITE POPULAR belief, saturated fats are not only good for you but are essential to devel-oping and maintaining a healthy body. Saturated fats are neces-sary for the health of your brain and every cell in your body.

Coconut Oil Composition

COCONUT OIL is one of the most nourishing, healing, and versatile oils on the planet. It is unique in that it contains an abun-dance (approximately 60 per-cent) of medium-chain fatty acids (MCFAs), which are unavailable in such high quantities in other fats (most contain long-chain fatty acids).

MCFAs include lauric acid, capric acid, and caprylic acid, which contain potent antimicrobial and immune-enhancing properties. Converted into monolaurin in the body, lauric acid makes up about half the MCFAs in coconut oil. One of the components found in

human breast milk, monolau-rin helps prevent and fight

off infections.

Coconut OilBY FAR the most therapeutic component, coconut oil contains many medicinal properties. Sci-ence is now confirming its nu-merous health benefits, already

known to traditional cultures for generations.

Let’s look at the constituents of

coconut oil that make it so

amazing …

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doing so would have proven there was no causal relationship between saturated fat and heart disease. Highly persuasive and media-savvy, Keys managed to secure a position on the Ameri-can Heart Association’s adviso-ry board. He was instrumental in getting the lipid hypothesis accepted by major health orga-nizations, despite research from

make sense of it all. Unheard of before the 1920s, heart attacks had started occurring more fre-quently, accounting for 30 per-cent of all deaths by the 1950s.4

The anti-fat campaign and lipid hypothesis recommendations to reduce saturated fat gained mo-mentum in the 1980s as the gov-ernment attempted to combat ris-ing heart disease. Unfortunately, the hypothesis was based on poorly execut-ed and flawed research stud-ies of question-able validity.

Performed by Ancel Keys, the notorious Seven Coun-tries Study was among the flawed research studies vilify-ing saturated fat. It was later found Keys had not published all of his data;

Fifty percent of our brain and cell membranes are made of saturat-ed fat. These good fats protect the liver from toxins, deliver energy to the heart in times of stress, en-hance immune function, decrease inflammation, and are required for healthy respiratory and endo-crine systems.1

Wait … I thought saturated fats were bad?

MANY STILL believe the false notion that eating foods contain-ing saturated fat is “bad” because it will increase cholesterol in the blood, clog our arteries, and cause heart attacks. Known as the lipid hypothesis, this theory has never been scientifically proven, and many other studies show there is no relationship between intake of saturated fat and in-creased risk of heart disease.2, 3

Where does this idea come from?

THE LIPID hypothesis emerged in the 1950s at a time when cardiovascular disease was on the rise and the government and researchers were trying to

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To be healthy and support the physiological functions of our bodies, we need quality fats—especially saturated fats like coconut oil.

The question we must ask our-selves is … are we healthier be-cause of it?

The answer is a resounding NO. Heart disease re-mains the leading cause of death in America, while other chronic diseases such as cancer, diabetes, and neurodegen-erative conditions continue to esca-late.

We now know these manufac-tured, highly pro-cessed industrial seed vegetable oils and the large consumption of processed and refined carbohydrates produce inflammation and toxic insult to the body and are partly respon-sible for the explosion of chronic disease in this country.6

many other scientists and experts disproving it. The government moved forward with the anti-fat campaign and low-fat dietary guidelines.5

Researchers who refuted the low-fat guidelines believed the rise in sugar and polyunsaturated vege-table seed oils as well as the re-duction of traditional animal fats in the diet were to blame for the explosion of heart disease in the United States—not the saturated fats we had been consuming for generations prior to the first re-corded heart attack in the 1920s.

The consumption of polyunsatu-rated vegetable seed oils (also known as industrial seed vegeta-ble oils) such as canola, soybean, cottonseed, and corn oil skyrock-eted as we replaced traditional saturated fats like butter, coconut oil, and lard.

In an attempt to reduce fat con-sumption, we ate more carbohy-drates, typically in processed and refined forms.

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to kill off bacteria such as listeria (causes food poisoning), staph-ylococcus, and streptococcus as well as bacteria that cause throat infections, urinary tract infec-tions, gum disease, and ulcers. As mentioned previously, fungal/yeast infections such as candidi-asis, athlete’s foot, and ringworm can also be killed by the constit-uents in coconut oil. Coconut oil can even assist in the treatment of parasites such as tapeworms and giardia.8

In addition to fighting off infections, MCFAs boost metabolism, which helps the body repair and heal quicker.

2) Decreases risk of heart disease.TRADITIONAL CULTURES in areas such as Sri Lanka and Southeast Asia consumed coco-nuts and coconut oil as dietary staples for millennia. While eating their native diets, these cultures had some of the lowest incidences of heart disease in the world.9 Coconut is known to protect against heart disease and lower blood pressure.

acid, a substance that has proven antibacterial, antiviral, antifungal, and antiparasitic effects. Coconut oil also contains another MCFA, caprylic acid, which offers antimi-crobial properties and is effective at addressing fungal infections such as candida.7

While antibiotics only have the ability to target bacteria, coconut oil has the ability to kill off bacte-ria, viruses, fungi, and parasites. It has been shown to be effective in destroying viruses that cause the flu, herpes, measles, hepatitis C, and SARS. It has also been known

The Top 10 Health Benefits of Coconut Oil1) Enhances immunity and fights infections.WHEN CONSUMED, coconut oil is broken down into medi-um-chain fatty acids, which have the ability to destroy or deacti-vate potentially harmful patho-gens in the body. The most abun-dant MCFA in coconut oil is lauric

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TLet’s look at why coconut oil is one

of the healthiest oils on the planet …



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4) Assists with blood sugar regulation and prevention/treatment of diabetes.ACCORDING TO the Amer-ican Diabetes Association, 29.1 million adults and children have diabetes in the United States. Type 2 diabetes is often accom-panied by devastating health complications such as kidney failure, blindness, heart disease, stroke, and lower-limb amputa-tion.16 The good news is that with adequate nutrition and lifestyle

Coconut oil has a satiating effect. It helps prevent overeating, ex-cess snacking, and overconsump-tion of empty calories, thus aiding in weight loss.

Sally Fallon and Dr. Mary Enig, authors of Eat Fat, Lose Fat, recom-mend consuming one to two ta-blespoons of coconut oil 20 min-utes before each meal to enhance weight loss.

They recommend:

• 1 tbsp. if you weigh 90–130 lbs.

• 1½ tbsp. if you weigh 131–180 lbs.

• 2 tbsp. if you weigh 180+ lbs.

NOTE: For in-depth information

about weight loss using coconut oil

and a nutrient-dense diet, check

out Eat Fat, Lose Fat by Sally Fallon

and Dr. Mary Enig.

According to Bruce Fife, ND, stud-ies exist linking heart disease with low-grade bacterial and viral infections, which may even be a contributing factor.10 As discussed above, coconut oil is effective in fighting many of these infections.

Saturated fats also help reduce levels of CRP (C-reactive pro-tein), which is an indicator of inflammation.11 Research shows medium-chain fatty acids have anti-inflammatory and antioxi-dant properties. Inflammation has been linked to heart disease and may be the underlying issue in all disease processes.12 The anti-inflammatory and antimi-crobial properties of coconut oil may help protect us against the number-one killer in the United States: cardiovascular disease.

3) Promotes weight loss.THE CONSUMPTION of MCFAs increases energy, boosts metabolism, and speeds weight loss.13, 14, 15 Eating meals contain-ing MCFAs can accelerate your ability to burn calories up to 24 hours after a meal.

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too much sugar or glucose in the bloodstream, receptor sites be-come damaged, and insulin is no longer able to adequately get the glucose out of the bloodstream and into the cells. This leads to insulin resistance and, as men-tioned above, is one of the pri-mary factors involved in weight gain and other disease conditions such as type 2 diabetes and pos-sibly even Alzheimer’s disease.18

5) Improves digestion.COCONUT OIL is easily di-gested and absorbed compared to other fats due to the high level of MCFAs. The body requires less energy and fewer enzymes to digest coconut oil, making it an excellent option for those who have compromised digestion, are coping with digestive disorders, and are malnourished. Cooking food in coconut oil also helps with the absorption of vitamins, min-erals, and amino acids, which are crucial to healing and nourishing the body.19

As mentioned previously, coco-nut oil contains compounds that fight off problematic pathogens. It

It results from chronically elevat-ed blood sugar levels, typically caused by the overconsumption of sugar and processed/refined carbohydrates. When sugar or glucose levels in the blood in-crease after a carbohydrate-rich meal, insulin is secreted to shuttle the glucose out of the blood-stream and into the cells for en-ergy. When there is consistently

choices, this disease can be pre-vented and often reversed. Coco-nut oil can help prevent and treat diabetes by improving blood sugar regulation and insulin sen-sitivity, ultimately hindering insu-lin resistance.17

Insulin resistance is a key culprit in weight gain, obesity, and the development of type 2 diabetes.

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Coconut oil can be used to make natural deodorant, sunscreen, and other body care products. It also works great as a nontoxic eye make-up remover if you gently rub it on the eyelids and use a warm wet cloth to remove it.

Coconut oil is used worldwide to nourish hair and keep it vibrant and healthy. It is an excellent conditioner and can be used to prevent or treat dry and damaged hair. The antimicrobial properties of coconut oil help treat scalp conditions such as dandruff.

7) Improves skin and hair health.COCONUT OIL applied topi-cally to the skin moisturizes and nourishes without feeling greasy. It contains vitamin E and other antioxidants that speed the skin’s recovery after abrasions, mini-mize wrinkles, and delay signs of aging. Fighting infection and facilitating healing, coconut oil can be effective in the treatment of skin conditions such as acne, eczema, and psoriasis.

destroys these harmful invaders while promoting the growth of good bacteria in the gut, helping to restore healthy gut flora.

Taking one tablespoon of coconut oil in the morning or evening has also been known to help keep the bowels moving, aiding with con-stipation and bloating.

6) Boosts energy levels and enhances athletic and physical performance.COCONUT OIL’S medi-um-chain fatty acids allow the body to quickly convert coconut oil into energy, thus boosting metabolism. Unlike other fats, MCFAs are absorbed by the in-testine and quickly converted into energy by the liver. You can use coconut oil as a healthy way to boost energy levels when you need a pick-me-up. Many athletes have been known to use coconut oil to improve performance and endurance.20

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began in 2008 when she started giving it to her husband, Bob, who has advanced Alzheimer’s disease. While researching ways to help her rapidly declining husband, she discovered one of the leading drugs for Alzheimer’s contained MCFAs. She learned coconut oil contains high amounts of MCFAs and thought she would try supplementing his food with it. Within weeks, her husband made significant improvement in his cognitive ability and overall function.22

Based on Dr. Newport’s success with her husband, many oth-ers with Alzheimer’s and other brain-related conditions began supplementing with coconut oil or MCFAs and reported improved cognitive function and quality of life. Dr. Newport’s efforts have spurred great interest in the study of coconut oil and medium-chain triglyceride (MCT) oil and its effects on those with Alzheimer’s as well as disease conditions such as cancer and ALS.23

Dr. Newport explains that Alz-heimer’s is a sort of diabetes of the brain in which insulin recep-tors in the brain are damaged

There has been promising re-search circulating about the link between coconut oil/MCFAs and the prevention and treatment of Alzheimer’s and other brain-relat-ed disorders such as Parkinson’s, ALS, multiple sclerosis, Duchenne

muscular dys-trophy, Down syndrome, Huntington’s disease, and autism.

Dr. Mary New-port is one of the people leading the charge in in-forming the public and facilitating re-search about how coconut oil and MCFAs can improve brain health.

Mary New-port, MD, is the author of

Alzheimer’s: What If There Was a Cure? The Story of Ketones. Her experience with using coconut oil therapeutically for the brain

8) Improves brain health.A MOSTLY saturated fat, co-conut oil provides nourishment for the brain. Sixty percent of our brain is made of fat, and half of it is saturated.21 When you restrict

saturated fat in your diet, you are depriving your brain of the nutri-ents it needs to function.

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likelihood of fracture. Evidence indicates that coconut oil may be an excellent tool for preventing bone loss and osteoporosis. Free radical damage and oxidative stress have been linked to the development of osteoporosis. Coconut oil’s antioxidant proper-ties may help in the treatment and prevention of this condition while also improving the absorption of nutrients and minerals such as calcium and magnesium, which are crucial to the formation and health of our bones.26

10) Improves thyroid and hormone function.THE HEALTHY fats found in coconut oil nourish the thyroid gland and support overall hor-mone balance. Hypothyroidism is characterized by a low metabolic rate. Symptoms include weight gain, fatigue, dry skin, hair loss, and lack of mental clarity.

Coconut oil has a “thermogenic effect,” which means it can raise body temperature. This combined with its ability to boost metabo-lism may improve thyroid func-

oil in brain-related conditions such as Alzheimer’s.25

For details, see Alzheimer’s: What If There was a Cure? The Story of Ketones.

Dr. Newport recently released a new book titled The Coconut Oil and Low-Carb Solution for Alz-heimer’s, Parkinson’s, and Other Diseases.

9) May prevent bone loss and osteoporosis.OSTEOPOROSIS IS a disease process in which bones become weak and brittle, increasing the

from too much insulin secretion. Excess insulin is produced in response to excessive sugar and refined carbohydrates. Chronical-ly elevated insulin levels lead to damage of insulin receptors and the inability of the brain to access glucose, which is its primary fuel substrate. This lack of glucose or fuel for the brain leads to a lack of nourishment in the brain and subsequently results in neuro-degenerative conditions such as Alzheimer’s.24

Even though the brain cannot adequately access glucose in these neurodegenerative conditions, it can function off an alternative fuel source—ketones. Some say ketones are a superior source of energy for the brain. According to Bruce Fife, ND, making ketones available to your brain is like filling your tank with high-performance gas. Coconut oil is ketogenic, meaning it produces ketones from its MCFAs. Ketones give the brain the fuel needed to function and for brain cells to regenerate, restoring mental function. This accounts for the successful use of coconut oil and medium-chain triglyceride

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Look for these words when choosing your coconut oil: organic, unrefined, and extra-virgin.

Avoid the words hydrogenated, refined (bleached and deodorized), and super-heated.

Refined coconut oil is typically derived from desiccated coconut rather than fresh, and bleaching and deodorizing agents are often used for palatability. Some re-fined coconut oil is hydrogenated, which turns it into a harmful sub-stance for your body. Steer clear of this type of coconut oil!

Recommended Brands• Nutiva

• Artisana

Coconut oil and coconut products are available at many health food and grocery stores.

Oils/fats to avoid:

• canola

• soybean

• cottonseed

• corn

• safflower

• sunflower

• margarine

• butter substitutes

• hydrogenated or partially hydroge-nated oils (check labels)

• trans fats

These oils should be avoided at all costs. By replacing them with coconut oil, you avoid their neg-ative effects and provide your body with the many health-pro-moting, infection-fighting, and disease-preventing effects coco-nut oil offers.

What should I look for when purchasing coconut oil?

AS WITH any food, quality mat-ters! The source of the oil and how it is processed makes a huge difference in whether it’s good for you or possibly even harmful. When purchasing coconut oil, pay attention to the following tips.

tion.27 Dr. Bruce Fife recommends coconut oil to improve the effi-ciency of the thyroid and recom-mends three tablespoons per day or one tablespoon per meal.28

Here is yet one more compelling reason to use coconut oil (and not those cheap, toxic oils) …

YOU NOW have 10 awesome reasons to consume coconut oil frequently in your diet. If you use healthy fats like coconut oil instead of toxic industrial seed vegetable oils, fake butters, and hydrogenated oils, you will be doing your health and body an invaluable service!

The overconsumption of indus-trial seed vegetable oils actually increases your risk of heart dis-ease and creates inflammation, toxicity, and disease in the body.

According to Ray Peat, PhD—a physiologist who studies hormones and dietary fats—polyunsaturated fatty acids (PUFAs) in vegetable seed oils cause cancer, diabetes, obesity, aging, thrombosis, arthritis, and immunodeficiencies.29

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http://lxnhealth.com/nutiva

http://lxnhealth.com/artisana

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COCONUT WATER. The liq-uid or juice inside the coconut, coconut water is considered the “life blood” of the coconut. It has similar electrolyte composition to blood plasma and is an excel-lent substance for preventing and treating dehydration.

You can purchase an actual co-conut, open it, and drink the water or buy a coconut water product. When purchasing, seek out coconut water that is raw and unheated to enjoy the maximum nutrients.

Recommended Brands• Harmless Harvest (raw)• Zico

Other Coconut ProductsCOCONUT MILK. Coconut milk is made by combining co-conut meat and water. You can purchase it in a can or make it fresh. The benefits of consuming fresh coconut milk include a fi-nal product that contains more vitamins, enzymes, and nutrients without any additives compared to its canned counterpart. Co-conut milk does not contain any lactose and makes a great sub-stitute for milk. You can use it in coffee, soups, and smoothies. You can even make coconut milk ice cream as well as using it in other recipes that call for milk.

Recommended Brand• Native Forest

NOTE: See page 24 on making

your own coconut milk.

How do I enjoy the benefits of coconut oil?

COCONUT OIL is versatile and can be used in place of vege-table oils, butter, or margarine in most recipes.

Here are a few ways to incorporate coconut oil into your diet:

• Cook meat, eggs, and veggies in it.

• Add coconut oil to smoothies.

• Eat it straight with a spoon.

• Melt into hot water, tea, or broth.

• Add it to soups, chili, or sauces.

• Pour it over veggies like you would butter or olive oil.

• Make your own salad dressing with half coconut oil and half olive oil.

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with sea salt. It makes a great and comparable alternative to soy sauce, tastes good, and is natural-ly gluten-free.

Recommended Brand• Coconut Secret

COCONUT YOGURT AND KEFIR. These are excellent for improving your immunity, diges-tive tract’s gut flora, and over-all health. Yogurt and kefir combine the health benefits of coconut with those offered by fermented foods/beverages and probiotics. Although it takes ef-fort, you can make your own from actual coconuts. You can also pur-chase these products from quality sources.

Recommended Brands• Body Ecology (kefir)

• Cocokefir (yogurt and kefir)

is an excellent source of fiber. Coconut flour is a great alterna-tive to gluten-containing flours and can be used in cooking and baking for improved overall health. An excellent choice for di-abetics, it is low in carbohydrates compared to other flours, helps balance blood sugar, and aids in digestive health. You cannot directly substitute it for wheat or white flour, however, so seek out recipes specifically containing coconut flour.

Recommended Brand• Coconut Secret

COCONUT AMINOS. Coco-nut Aminos is made from natural-ly aged coconut sap combined

COCONUT FLAKES. Coco-nut flakes are a good source of coconut oil and fiber from the coconut meat (15 grams of oil and 3 grams of fiber in ¼ cup). Seek out unsweetened coconut flakes with no added ingredients. They can be eaten as a snack, added to trail mix, or used as a topping for various dishes. As previously mentioned, you can use coconut flakes to make your own coconut milk.

Recommended Brand• Woodstock

COCONUT FLOUR. Coconut flour is made from finely ground, dried coconut meat. It contains small amounts of coconut oil and

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http://lxnhealth.com/cocosecret

http://lxnhealth.com/woodstock

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To Better Health—and Beyond!IF YOU’RE looking to opti-mize your health and longevity, incorporating coconut and co-conut oil in conjunction with a nutrient-dense diet is a must! To take your health to the next level, check out the Paleo Secret 30-Day Challenge. This guide will help you learn which other foods to include in your eating plan and which to avoid to help you thrive!

Chad & Brenda Walding, DP T

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10) BRUCE Fife, “Coconut Oil and Heart Disease,” http:// coconutresearchcenter.org/ article10132.htm.

11) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hud-son Street Press, 2005).

12) IBID.

13) M.L. Assunção, H. S. Ferrei-ra, A.F. dos Santos, C.R. Cabral Jr., T.M. Florêncio, “Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity,” Lipids 44, no. 7 (2009): 593–601, doi: 10.1007/s11745-009-3306-6, http://ncbi.nlm.nih.gov/pubmed/?term=19437058.

14) M. Kasai, N. Nosaka, H. Maki, S. Negishi, T. Aoyama, M. Na-kamura, Y Suzuki, H. Tsuji, H. Uto, M. Okazaki, K. Kondo, “Effect of Dietary Medium- and Long-Chain Triacylglycerols (MLCT) on Ac-cumulation of Body Fat in Healthy Humans,” Asia Pacific Journal of Clinical Nutrition 12, no. 2 (2003): 151–60, PMID: 12810404, http://ncbi.nlm.nih.gov/pubmed/ ?term=12810404.

Cholesterol, and Statin Controver-sy: A Commentary,” The Journal of the American College of Nutrition 33, no. 1 (2014): 79–88, http:// tandfonline.com/doi/full/ 10.1080/07315724.2014.878633.

6) C.J. Puotinen, “Are Polyun-saturated Oils Really Healthy?” Well Being Journal 21, no. 6 (2012), https://wellbeingjournal.com/vol-21-no-6-november- december-2012-2.

7) M. Takahashi, S. Inoue, K. Ha-yama, K. Ninomiya, S. Abe, “Inhi-bition of Candida Mycelia Growth by a Medium Chain Fatty Acids, Capric Acid in Vitro and Its Ther-apeutic Efficacy in Murine Oral Candidiasis,” Medical Mycology Journal 53, no. 4 (2012): 255–61, PMID: 23257726, http://ncbi.nlm.nih.gov/pubmed/23257726.

8) COCONUT Research Center, http://coconutresearchcenter.org/index.htm.

9) BRUCE Fife, “Heart Disease Absent in Coconut-Eating Popu-lation,” Well-Being Journal 20, no. 1 (2011).

References1) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hud-son Street Press, 2005), 45.

2) PATTY W. Siri-Tarino, Qi Sun, Frank B. Hu, and Ronald M. Krauss, “Meta-Analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease,” http://ajcn.nutrition.org/content/ early/2010/01/13ajcn.2009. 27725.abstract.

3) G.D. Lawrence, “Dietary Fats and Health: Dietary Recommen-dations in the Context of Sci-entific Evidence,” Advances in Nutrition 4, no. 3 (2013): 294–302, doi: 10.3945/an.113.003657, http://ncbi.nlm.nih.gov/pubmed/23674795.

4) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hud-son Street Press, 2005), 45.

5) STEPHEN T. Sinatra MD, Bev-erly B. Teter, Jonny Bowden, Mark C. Houston, and Miguel A. Marti-nez-Gonzalez, “The Saturated Fat,

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19) BRUCE Fife, “Coconut Oil and Medium Chain Tri-glycerides,” http:// coconutresearchcenter.org/ article10612.htm.

20) IBID.

21) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hud-son Street Press, 2005).

22) MARY Newport, “What If There Was a Cure for Alzheimer’s Disease and No One Knew? A Case Study by Dr. Mary Newport,” July 22, 2008, http://coconutketones.com/whatifcure.pdf.

23) IBID.

24) FERNANDA G. De Felice, Mychael V. Lourenco, Sergio T. Ferreira, “How Does Brain Insulin Resistance Develop in Alzheimer’s Disease?”, Alz-heimer’s & Dementia 10, no. 1 (2014): S26–S32, doi: 10.1016/j.jalz.2013.12.004, http://science-direct.com/science/article/pii/S155252601302918X.

25) BRUCE Fife, “Coconut Oil and Alzheimer’s Disease,” Well Being Journal 20, no. 4 (2011).

17) BRUCE Fife, “Coconut Oil, Cholesterol, and Blood Sugar,” Well Being Journal 19, no. 5 (2010).

18) FERNANDA G. De Felice, Mychael V. Lourenco, Sergio T. Ferreira, “How Does Brain Insulin Resistance Develop in Alzheimer’s Disease?”, Alz-heimer’s & Dementia 10, no. 1 (2014): S26–S32, doi: 10.1016/j.jalz.2013.12.004, http:// sciencedirect.com/science/ article/pii/S155252601302918X.

15) M.P. St.-Onge, P.J. Jones, “Physiological Effects of Medi-um-Chain Triglycerides: Potential Agents in the Prevention of Obe-sity,” Journal of Nutrition 132, no. 3 (2002).

16) NATIONAL Diabetes Statis-tics Report, 2014, National Center for Chronic Disease Prevention and Health Promotion, http:// cdc.gov/diabetes/pubs/ statsreport14/national- diabetes-report-web.pdf.

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29) C.J. Puotinen, “Are Polyun-saturated Oils Really Healthy?” Well Being Journal 21, no. 6 (2012), https://wellbeingjournal.com/vol-21-no-6-november- december-2012-2.

27) MARY Enig and Sally Fallon, Eat Fat, Lose Fat (New York: Hud-son Street Press, 2005), 63.

28) BRUCE Fife, “The Fat That Can Make You Thin,” Well Being Journal 19, no. 2 (2010).

26) ZIL Hayatullina, Norliza Muhammad, Norazlina Mo-hamed, and Ima-Nirwana Soe-laiman, “Virgin Coconut Oil Supplementation Prevents Bone Loss in Osteoporosis Rat Mod-el,” PMCID: PMC3457741, doi: 10.1155/2012/237236, http://ncbi.nlm.nih.gov/pmc/ articles/PMC3457741.

0. T

HE

CO

CO

NU

T



2 3

Fundamentals

1



2 4

by Tami MonaghanSERVINGS: 4

PREP TIME: 5 MINUTES

COOK TIME: 10 MINUTES

INGREDIENTS4 C U P S WA T E R

1 ½ – 2 C U P S U N S W E E T E N E D S H R E D D E D C O C O N U T

DIRECTIONS1. HEAT WATER BUT don’t boil. It should

be hot but not scalding.

2. PLACE COCONUT IN a high-

powered blender like a Vitamix and

add water. If you can’t fit all the water at once, add it in two batches. Blend on

high for several minutes until thick and creamy.

3. POUR THROUGH A mesh colander to remove most of the coconut, then

squeeze through a towel or several thicknesses of cheesecloth to strain

remaining coconut pieces.

1. FU

ND

AM

EN

TA

LS

COCONUTMilk4. IF YOU ADD the water in

batches, put the coconut

you strained back into the

blender, add remaining

water, and repeat.

5. FLAVOR OPTIONS:

ADD after coconut has

been strained out: half

teaspoon vanilla extract,

half cup fresh or frozen

strawberries, or two

teaspoons cocoa powder

plus half teaspoon vanilla.

6. DRINK IMMEDIATELY

OR store in the fridge.

Consume within 3 to

4 days. Separation is

normal—just give it a good

shake.

GF DF



2 5

Breakfast

2



2 6




INGREDIENTS8 E G G S, F R I E D I N C O C O N U T O I L

3 T B S P. C H I A S E E D S M I X E D W I T H ½ C U P

P L U S 1 T B S P. WA T E R ( S E T A S I D E T O L E T G E L )

1 C U P C O C O N U T F L O U R

2 T B S P. C O C O N U T F L A K E S ( O P T I O N A L F O R T E X T U R E )

1 C U P C O C O N U T M I L K

2 R I P E B A N A N A S, S L I C E D T H I N

2 T S P. C I N N A M O N

½ T O 1 T S P. G R O U N D G I N G E R

2 T S P. VA N I L L A

P I N C H S A L T

S L I C E D S T R AW B E R R I E S

DIRECTIONS1. PLACE COCONUT FLOUR, flakes, coconut milk, and banana in small

saucepan and heat on

medium until banana melts

into a creamy texture, fully

incorporated with the milk.

Stir frequently for a few

minutes.

2. ADD CHIA GEL,

cinnamon, ginger, vanilla,

and salt. Continue cooking

until you get a porridge-

like texture, stirring

constantly. Stop while it’s

still creamy—you don’t

want it to get dry!

3. TOP WITH SLICED

strawberries and enjoy two

fried eggs on the side per

serving.

GF DF

2. B

RE

AK

FA

ST

SPICED COCONUT STRAWBERRY PORRIDGE WITHFried Eggs



2 7




INGREDIENTS2 E G G S

¼ C U P C O C O N U T F L O U R

2 T B S P. C O C O N U T O I L

1 ½ T B S P. F R E S H T H Y M E , C H O P P E D

1 T B S P. L E M O N Z E S T

2 T B S P. L E M O N J U I C E ( A B O U T 1 L E M O N )

¼ C U P H O N E Y

2 E G G S

½ T S P. B A K I N G S O D A

DIRECTIONS1. PREHEAT OVEN TO 350° F.

2. IN A MEDIUM bowl, combine coconut flour and baking soda.

3. IN A SMALLER bowl,

whisk together 2 eggs, oil,

lemon juice, and honey.

4. BLEND WET

INGREDIENTS into dry.

Fold in thyme and lemon

zest.

5. SCOOP BATTER 1

tablespoon at a time into

greased mini-muffin tins.

6. BAKE 10 TO 14 minutes

until golden and an

inserted toothpick comes

out clean. Cool in tins for

30 minutes, then remove.

7. SERVE WITH TWO eggs

fried in coconut oil per

serving.

GF DF

2. B

RE

AK

FA

ST

LEMON-THYME MINI MUFFINS WITH

Fried Eggs



2 8

by Tami MonaghanSERVINGS: 6 (2 MUFFINS PER SERVING)



INGREDIENTS4 P E A R S, C H O P P E D I N T O ½ - I N C H P I E C E S ( A P P R OX I M A T E LY 2 C U P S )

3 T B S P. WA R M WA T E R

2 T S P. C I N N A M O N, D I V I D E D I N T O 1 ½ A N D ½ T S P. P O R T I O N S

1 ½ T B S P. C O C O N U T O I L , M E L T E D

9 E G G S

3 T B S P. C O C O N U T M I L K

1 ½ T B S P. C O C O N U T F L O U R

¼ T S P. B A K I N G S O D A

½ C U P WA L N U T S, C H O P P E D ( O P T I O N A L )

DIRECTIONS1. PREHEAT OVEN TO 350°F.

2. IN A MEDIUM skillet, sauté pears, water, 1½ teaspoons of cinnamon, and

coconut oil until the pears are the consistency of chunky applesauce.

3. ALLOW MIXTURE TO

cool before combining

with the egg mixture.

4. IN A MEDIUM-SIZED

mixing bowl, whisk eggs,

coconut milk, coconut

flour, ½ teaspoon of

cinnamon, and baking

soda until well-combined.

Add cooled pears and

walnuts, reserving ¼ cup

of walnuts for garnish.

5. SPOON ¼ CUP egg and

pear mixture into each

parchment-lined muffin

tin cup. Gently spoon 1

teaspoon of remaining

mixture onto the top of

each muffin. Bake for 40

minutes.

GF DF

2. B

RE

AK

FA

ST

PEAR STREUSEL EGGMuffins



2 9




INGREDIENTS8 E G G S

½ C U P M E L T E D C O C O N U T O I L

½ C U P C O C O N U T F L O U R ( P L U S A L I T T L E M O R E )

1 T B S P. C I N N A M O N


P I N C H S E A S A L T

F R E S H F R U I T, 1 0 0 % M A P L E S Y R U P, O R A L M O N D B U T T E R

DIRECTIONS

1. HEAT A LARGE skillet over medium heat.

2. PLACE EGGS, MELTED coconut oil,

cinnamon, vanilla, and salt in a high-powered

blender. Blend until combined.

3. ADD THE COCONUT

flour and mix well, about

1 minute. Batter should be

thick. If it is too thin, add a

little more coconut flour.

4. LOWER HEAT TO

medium-low and add a

small amount of coconut

oil to the heated pan.

Pour batter into 4-inch–

diameter pancakes. Cook

about 3 minutes per side.

Make sure they are set

and golden brown before

flipping. Makes 8 four-inch

pancakes.

5. SERVE WITH FRESH

fruit, pure maple syrup, or

almond butter.

GF DF

2. B

RE

AK

FA

ST

COCONUT PROTEINPancakes



3 0

Soups

3



3 1

by Tami MonaghanSERVINGS: 4–6



INGREDIENTS2 L B S . B U T T E R N U T S QUA S H , C U B E D ( O P T I O N T O B U Y I T P R E - C U B E D )

1 T S P. C O C O N U T O I L

1 T S P. R E D C U R R Y PA S T E

1 T S P. C U M I N

1 CA N F U L L - FA T C O C O N U T M I L K

1 T B S P. F R E S H G I N G E R , C H O P P E D

1 C U P P E P I T A S, T OA S T E D

4 L I M E S, J U I C E D A N D Z E S T E D ( Z E S T S K I N S B E F O R E

S QU E E Z I N G T H E J U I C E O U T )

3 T B S P. F R E S H C I L A N T R O ( O P T I O N A L )


3. S

OU

PS

CURRIED BUTTERNUT SQUASHSoup2. CUT SQUASH IN half

and remove the insides.

3. PLACE IN A large

baking dish with enough

water to cover the bottom.

Roast for approximately

45 minutes or until you can

pierce the skin with a fork.

4. IN A SMALL saucepan,

add the curry paste and

cumin over medium-low

heat and stir until fragrant,

about 4 minutes. Add

coconut milk and ginger;

bring to a boil over high

heat.

continues on next page …

GF DF



3 2

7. SERVE HOT AS a side

dish or keep in the fridge

up to 3 days as a dip.

Option to serve with fresh

cilantro.

continued …5. ADJUST HEAT TO

maintain a simmer, stirring

frequently until reduced to

about ¾ cup, around 13 to

15 minutes.

6. ADD THE PEPITAS to a

high-powered blender or

food processor and blend

until finely ground. Add

the squash, coconut milk

mixture, lime zest, and lime

juice and process until

combined.

3. S

OU

PSSoupCURRIED BUTTERNUT SQUASH



3 3

by Tami MonaghanSERVINGS: 4PREP TIME: 10 MINUTES


INGREDIENTS3 C U P S F R E S H B R O C C O L I , R O U G H LY C H O P P E D

3 C U P S K A L E , C H O P P E D A N D PA C K E D

2 C L OV E S G A R L I C, C H O P P E D

1 S H A L L O T, D I C E D

1 I N C H F R E S H G I N G E R , P E E L E D A N D C H O P P E D

2 T B S P. E A C H C H O P P E D F R E S H PA R S L E Y, C I L A N T R O,

A N D M I N T

1 CA N C O C O N U T M I L K


S E A S A L T A N D P E P P E R T O T A S T E

F R E S H WA T E R A S N E E D E D

DIRECTIONS1. HEAT COCONUT OIL

in a large soup pot over

medium heat. Stir in garlic,

shallot, and ginger.

2. ADD BROCCOLI

AND greens. Add just

enough water to cover

the vegetables; you can

always thin the soup later if

needed.

3. BRING TO A high

simmer. Cover pot and

reduce heat to a medium

simmer. Cook until

broccoli and greens are

tender, about 15 minutes.


GF DF

SoupCREAMY BROCCOLI3

. SO

UP

S



3 4

continued …4. ADD THE CHOPPED

parsley, cilantro, and mint.

Season with sea salt and

fresh pepper to taste.

5. REMOVE POT FROM

the heat. Use an immersion

blender to puree the soup.

6. RETURN POT TO the

stove and add in the

coconut milk. Stir and heat

through gently.

SoupCREAMY BROCCOLI3

. SO

UP

S



3 5

Salads

4



3 6




INGREDIENTS

Lime-Mint Vinaigrette¼ C U P O L I V E O I L

2 T B S P. L I M E J U I C E

2 T B S P. F R E S H M I N T, C H O P P E D


Salad2 L A R G E G R A P E F R U I T, P E E L E D A N D C H O P P E D

1 P I N E A P P L E , P E E L E D, C O R E D, A N D C U T

I N T O 1 - I N C H P I E C E S

O N E 1 4 . - O Z CA N H E A R T S O F PA L M ,

D R A I N E D A N D S L I C E D

2 F I R M , R I P E B A N A N A S, S L I C E D

GREEN SALAD WITHTropical Fruit

1 L A R G E H E A D B O S T O N

L E T T U C E , T O R N

¼ C U P U N S W E E T E N E D

T OA S T E D C O C O N U T C H I P S

DIRECTIONS1. PREPARE THE

VINAIGRETTE and

place aside.

2. COMBINE THE

PREPARED fruit and

3 tablespoons of the

vinaigrette. Toss to coat.

3. ARRANGE LETTUCE

ON separate plates and

top with fruit mixture

and coconut. Add more

dressing if desired.

4. S

AL

AD

S

GF DF



3 7




INGREDIENTS8 S L I C E S T H I C K B A C O N

4 H A R D - B O I L E D E G G S, QUA R T E R E D

1 ½ L B S. G O L D E N B E E T S, D I C E D

¼ C U P T OA S T E D M A R C O N A A L M O N D S,

R O U G H LY C H O P P E D

1 T B S P. H O N E Y

1 T B S P. S H E R R Y V I N E G A R

1 S M A L L S H A L L O T, M I N C E D


1 W H I T E O N I O N, F I N E LY S L I C E D

½ C U P P O M E G R A N A T E S E E D S

G R E E N S O F C H O I C E

DIRECTIONS1. PREHEAT OVEN TO

425°F.

2. IN A LARGE skillet, add

bacon and fry until desired

crispness is reached.

3. WHILE BACON IS

cooking, clean and dice

beets into small bites.

Remove bacon from skillet

and place on a plate

layered with paper towels.

4. PLACE BEETS ON a

baking dish lined with

parchment paper, drizzle

with bacon fat, and bake

40 minutes or until done.


4. S

AL

AD

SEgg Salad

ROASTED BEET, BACON, &

GF DF



3 8

7. TOSS BEETS,

POMEGRANATE, onion,

and dressing together in a

large bowl.

8. SERVE OVER GREENS

of choice. Garnish with

boiled eggs and bacon.

continued …5. BRING A POT of water

to a boil over high heat.

Reduce the heat to low,

add eggs, and cook 7 to 8

minutes. Drain, cool in ice

water, and peel.

6. COMBINE ALMONDS,

HONEY, vinegar, and

shallots in a medium bowl.

While whisking constantly,

slowly drizzle in coconut

oil. Season dressing to

taste with salt and pepper.

Egg SaladROASTED BEET, BACON, &

4. S

AL

AD

S



3 9

Vegetables

5



4 0



INGREDIENTS3 M E D I U M G O L D E N B E E T S, P E E L E D A N D T H I C K LY S L I C E D

3 M E D I U M CA R R O T S, P E E L E D A N D S L I C E D L E N G T H W I S E I N T O

2 - I N C H L O N G P I E C E S

2 M E D I U M S W E E T P O T A T O E S, S L I C E D L E N G T H W I S E I N T O

2 - I N C H L O N G P I E C E S

3 M E D I U M PA R S N I P S , P E E L E D A N D S L I C E D L E N G T H W I S E I N T O

2 - I N C H L O N G P I E C E S ( T O U G H WO O DY C O R E R E M OV E D )

1 L A R G E R E D O N I O N, T H I C K LY S L I C E D

¼ C U P C I D E R V I N E G A R

¼ C U P C O C O N U T O I L


1 T S P. T H Y M E , D R Y O R F R E S H

DIRECTIONS1. PREHEAT THE OVEN to

450°F.

2. IN A LARGE bowl, mix

together the cider vinegar,

oil, and honey. Add

prepared vegetables to the

bowl and toss to combine.

3. LINE TWO LARGE

roasting pans with

parchment paper. Spread

the root vegetables out

over the pans in a single

layer and pour remaining

vinaigrette over the root

vegetables in the pans.


GF DF

5. V

EG

ET

AB

LE

SCIDER VINAIGRETTE ROASTED ROOTVegetables



4 1

continued …4. ROAST FOR 40 minutes,

turning the pans and

swapping bottom and top

rack positions halfway

through cooking.

5. COOK UNTIL THE

vegetables are well-

browned and caramelized

around the edges.

6. REMOVE FROM OVEN

and gently loosen the

root vegetables from the

foil with a wooden spoon.

Sprinkle with thyme and

season to taste.

5. V

EG

ET

AB

LE

SCIDER VINAIGRETTE ROASTED ROOTVegetables



4 2




INGREDIENTS1 B U N C H A S PA R AG U S, T R I M M E D A N D C U T I N T O T H I R D S

1 S M A L L C O N T A I N E R B A B Y B E L L A M U S H R O O M S, H A LV E D

3 S L I C E S P R O S C I U T T O, S L I C E D T H I N A N D C U T I N T O

¼ - I N C H S T R I P S


1 T B S P. S H E R R Y V I N E G A R

S A L T A N D P E P P E R T O T A S T E


2. TOSS ASPARAGUS,

MUSHROOMS,

prosciutto, and oil together

in a large rimmed baking

sheet lined with parchment

paper.

3. ROAST, STIRRING

ONCE, until the

vegetables are tender and

browned, 20 to 25 minutes.

4. TRANSFER TO A

serving bowl and drizzle

with sherry vinegar.

GF DF

5. V

EG

ET

AB

LE

SROASTED ASPARAGUS, MUSHROOMS, & Prosciutto



4 3

Dinner

6



4 4




INGREDIENTS4 P O R K L O I N S, P O U N D E D T H I N


6 S L I C E S B A C O N, C H O P P E D

1 T S P. CA R AWAY S E E D S

1 S M A L L CA B B AG E , C O R E D A N D S H R E D D E D

1 R E D A P P L E , C H O P P E D I N T O ½ - I N C H

C H U N K S

½ C U P A P P L E C I D E R V I N E G A R

2 T B S P. C O C O N U T F L O U R

2 T B S P. 1 0 0 % M A P L E S Y R U P

1 E G G

1 L E M O N, Z E S T E D

½ C U P A L M O N D M E A L

LEMON PORKSchnitzelDIRECTIONS1. IN A LARGE skillet on

medium-high heat, add

bacon and caraway seeds.

Cook, stirring frequently,

until golden, about 10

minutes.

2. ADD CABBAGE AND

apple and cook, stirring

frequently. Add vinegar

and maple syrup, stirring

to combine. Cover and

reduce heat to medium-

low. Cook until cabbage is

tender, about 30 minutes.


GF DF

6. D

INN

ER



4 5

5. HEAT A LARGE cast-

iron skillet over medium-

high and melt the coconut

oil. Cook the loins about

10 to 14 minutes, turning

once. Use a splashguard.

6. SERVE WITH CABBAGE

mixture.

4. DIP PORK INTO the

coconut flour, turning

to coat both sides and

shaking off the excess. Dip

into egg mixture and then

into the almond meal.

continued …

3. MEANWHILE, IN A

shallow dish, add coconut

flour. In a separate dish,

whisk the egg; in a third

dish, add the almond meal

and lemon zest.

LEMON PORKSchnitzel6

. DIN

NE

R



4 6



INGREDIENTS1 ½ L B S . S H R I M P, D E T A I L E D

1 L A R G E B O K C H OY ( O R 2 S M A L L ) , C H O P P E D, I N C L U D I N G L E AV E S

3 B E L L P E P P E R S

1 L B . S N A P P E A S


1 C U P U N S W E E T E N E D C O C O N U T F L A K E S

4 T B S P. R E D C U R R Y PA S T E

1 L A R G E Z U C C H I N I

C O C O N U T F L A K E S

DIRECTIONS1. CLEAN AND PREP shrimp.

2. DICE PEPPERS AND bok

choy into large pieces.

COCONUT CURRY SHRIMPStir-Fry3. ADD COCONUT MILK,

coconut flakes, and red

curry to a high-powered

blender. Blend on high for

1 minute.

4. IN A LARGE wok or

skillet, add mixture with

the shrimp and cook over

medium-high heat about 5

minutes.

5. ADD PEPPERS AND

peas and simmer for 5

minutes. Add the bok choy

and simmer for another

2 minutes. Add coconut

flakes on top if desired.


GF DF

6. D

INN

ER



4 7

continued …

6. USING A SPIRALIZER,

create long noodles from

the zucchini. Set aside on

paper towel to soak up

excess liquid.

7. SERVE MIXTURE OVER

the zucchini noodles.

COCONUT CURRY SHRIMPStir-Fry6

. DIN

NE

R



4 8

6. D

INN

ER

SALMONBurgersby Tami MonaghanSERVINGS: 4PREP TIME: 10 MINUTES


INGREDIENTS1 L B . C O O K E D W I L D S A L M O N, M A S H E D U P ( O P T I O N T O B U Y CA N N E D )

½ R E D O N I O N, F I N E LY C H O P P E D

2 L A R G E C L OV E S G A R L I C, P R E S S E D O R F I N E LY C H O P P E D

1 T B S P. S T O N E G R O U N D M U S T A R D

2 E G G S


2 T B S P. C O C O N U T F L O U R

¼ C U P C O C O N U T O I L F O R PA N - F R Y I N G

1 L E M O N, J U I C E D A N D Z E S T E D F O R G A R N I S H

G R E E N S O F C H O I C E

DIRECTIONS1. PREHEAT A SMALL cast-iron

skillet or medium sauté pan with

coconut oil.

2. COMBINE ONION,

GARLIC, mustard,

coconut flour, sea salt,

pepper, and eggs in a

small mixing bowl. Add

salmon and mix together

until the salmon is fully

incorporated.

3. FORM THE MIXTURE

into patties. When the pan

and oil are hot, cook the

patties until well-browned

on one side before

attempting to flip them.

If you try to flip them too

early, they may break.


GF DF



4 9

5. REMOVE SALMON

CAKES from the pan and

serve warm.

6. SERVE OVER SALAD

greens or alongside any

green vegetable.

continued …

4. BROWN THE SECOND

side. Each side will take

several minutes to brown.

6. D

INN

ER

SALMONBurgers



5 0

FISH WITH COCONUT-SHALLOTSauce2

. DIN

NE

R6

. DIN

NE

R

2. SET ASIDE ON paper

towel to soak up excess

liquid.

3. POSITION RACK IN

upper third of oven and

preheat on the high broiler

setting. Line a baking

sheet with foil.

4. MASH GARLIC WITH

a dash of salt to create a

paste. Combine with 1

tablespoon melted coconut

oil, thyme, and pepper to

taste.

5. PLACE THE FISH on the

baking dish and spread

the paste on top.





INGREDIENTS1 ¼ L B S . M A H I - M A H I O R R E D S N A P P E R

3 C L OV E S G A R L I C, M I N C E D


2 T B S P. F R E S H T H Y M E ( O R 2 T S P. D R I E D )

1 S H A L L O T, D I C E D


¼ C U P U N S W E E T E N E D T OA S T E D C O C O N U T C H I P S

2 E N G L I S H C U C U M B E R S, P E E L E D

DIRECTIONS1. USING A JULIENNE peeler or

spiralizer, create long noodles

from the peeled cucumbers.

NOTE: If using a julienne peeler, run it lengthwise until you reach the core, then make a

quarter-turn and repeat all the way around.

GF DF



5 1

9. MEANWHILE, BROIL

THE fish until just cooked

through, about 6 to 8

minutes.

10. LAYER THE NOODLES

and fish, topping with

sauce.

8. ADD COCONUT MILK,

increase heat to medium-

high and bring to a

simmer. Reduce heat to

medium-low and simmer

until liquid has reduced to 3∕4 cup, about 6 minutes.

continued …6. HEAT THE REMAINING

1 tablespoon of coconut oil

in a medium skillet over

medium heat.

7. ADD SHALLOTS AND

cook, stirring for a minute.

FISH WITH COCONUT-SHALLOTSauce2

. DIN

NE

R6

. DIN

NE

RDID YOU KNOW WILD SEAFOOD

IS A TOP SUSTAINABLE PROTEIN

CHOICE? GET SOME HERE.




5 2




INGREDIENTS1 L B . B O N E L E S S, S K I N L E S S C H I C K E N T H I G H S, T R I M M E D A N D

C U T I N T O B I T E - S I Z E D P I E C E S


1 B U N C H S CA L L I O N S, S L I C E D

1 M E D I U M S W E E T P O T A T O, C U T I N T O ½ - I N C H C U B E S

1 CA N F U L L - FA T C O C O N U T M I L K

2 T B S P. T H A I G R E E N, R E D, O R Y E L L OW C U R R Y PA S T E

1 T B S P. F I S H S A U C E

1 L A R G E B O K C H OY, D I C E D

1 ½ C U P H A LV E D G R E E N B E A N S

1 T B S P. L I M E J U I C E

F R E S H B A S I L

GREEN CHICKENCurryDIRECTIONS1. HEAT OIL IN a large

skillet over medium-

high heat. Add chicken

and scallions and cook,

stirring, until the chicken

is no longer pink, 4 to 5

minutes. Transfer to a plate

with a slotted spoon to

keep the oil in the pan.


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5 3

4. RETURN CHICKEN

AND cook for another

minute or two. Remove

from heat and stir in basil

and lime juice.

3. REDUCE HEAT TO

medium, cover, and

cook, stirring until the

vegetables are tender,

about 5 to 7 minutes.

continued …2. ADD SWEET POTATO

to the pan and cook,

stirring for 2 minutes. Add

coconut milk, curry paste,

fish sauce, bok choy, and

green beans. Bring to a

simmer.

GREEN CHICKENCurry6

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Snacks & Sweets

7



5 5



MAKE TIME: 5 MINUTES

INGREDIENTS6 L A R G E M E D J O O L D A T E S ( O P T I O N T O B U Y D A T E PA S T E )

½ C U P C H I A S E E D S


½ T S P. N A T U R A L VA N I L L A O R A L M O N D E X T R A C T

O P T I O N A L A D D - I N S : S OY- F R E E D A R K C H O C O L A T E C H I P S ,

U N S W E E T E N E D S H R E D D E D C O C O N U T, G O J I B E R R I E S

DIRECTIONS1. REMOVE THE PITS from the dates and

pulse the dates in a food processor or

blender until it forms a paste.

2. IN A MEDIUM bowl, mix the date paste with the chia seeds and coconut

oil. It will form a thick dough. If it does not, add more date paste.

CHIA SEEDEnergy Bars3. ROLL THIS DOUGH

into balls or press into the

bottom of a glass or silicon

baking dish and cut into

squares.

4. BARS CAN BE eaten

immediately in dough-

form. Best chilled in the

fridge or freezer to give it

more of a chewy texture.

NOTE: These can be wrapped

in wax or parchment paper and

packed in lunches as snacks.

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INGREDIENTS3 – 4 C U P S A S S O R T E D B E R R I E S S U C H

A S S T R AW B E R R I E S , B L A C K B E R R I E S ,

B L U E B E R R I E S , R A S P B E R R I E S , O R A

M I X T U R E ( F R E S H O R F R O Z E N )

1 C U P A L M O N D F L O U R

1 – 2 T B S P. C O C O N U T O I L


1 T B S P. H O N E Y O R 1 0 0 %

M A P L E S Y R U P

BERRYCobblerDIRECTIONS1. PREHEAT OVEN TO

375°F.

2. GREASE AN 8×8-INCH

baking dish with coconut

oil. Place berries in dish.

3. COMBINE ALMOND

FLOUR, coconut oil, and

vanilla until it makes a

crumbly topping. Sprinkle

the crumble topping over

the berries.

4. PLACE DISH IN oven

and cook for about 20

minutes (fresh fruit) or 30

to 40 minutes (frozen fruit).

When done, drizzle with

organic honey or maple

syrup if using.

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INGREDIENTS1 ½ C U P S B L U E B E R R I E S ( F R E S H O R F R O Z E N )

1 ½ T B S P. WA T E R

3 T B S P. P L U S 2 T B S P. 1 0 0 % M A P L E S Y R U P

¾ C U P F U L L - FA T C O C O N U T M I L K

½ C U P A L M O N D M I L K

DIRECTIONS1. IN A SMALL saucepot,

combine blueberries, water,

and 3 tablespoons of maple

syrup.

2. BRING TO A boil until liquid is syrupy and thick. Remove from heat. No

need to mash the blueberries—just leave as is.

BLUEBERRY COCONUTPopsicles3. IN A SMALL bowl, whisk

together 2 tablespoons

maple syrup, coconut milk,

and almond milk.

4. FILL POPSICLE MOLDS

a little over half-full of

the coconut–almond

milk mixture. Spoon in

blueberry mix to fill the

popsicle mold.

5. PLACE MOLD IN

freezer for 1 hour. Remove

molds and insert wooden

sticks into each popsicle

cavity. Return mold to

freezer for another 4 hours

or until ice pops are solid.

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5 8

by Tami Monaghan (recipe adapted from Marin Mama Cooks)SERVINGS: ABOUT 30 BALLS


CHILL TIME: 2 HOURS

INGREDIENTS1 C U P U N S W E E T E N E D S H R E D D E D C O C O N U T,

L I G H T LY PA C K E D



1 T S P. P U R E VA N I L L A E X T R A C T

A L M O N D S L I C E S O R S L I V E R S

P I N C H S E A S A L T

4 O U N C E S B I T T E R S W E E T

C H O C O L A T E , C H O P P E D O R

B R O K E N I N T O S M A L L P I E C E S

I F YO U ’ R E U S I N G A B A R

( 7 0 % CA CAO O R H I G H E R )

DIRECTIONS1. IN A FOOD processor, blend shredded coconut, coconut oil, honey, vanilla

extract, and salt until it forms a thick paste, about 2 to 3 minutes. Test coconut

DARK CHOCOLATE ALMOND BARBitesmixture to see if it holds

together by squeezing a

small amount into your

palm. If the coconut

mixture doesn’t compact

nicely, continue to process

for 1 to 2 more minutes.

2. LINE A SMALL baking

sheet with parchment

paper. Scoop out and

gently press the coconut

mixture into a tablespoon-

sized measuring spoon.

Drop the tablespoon of

mixture onto the lined

baking sheet and then

press and mold the balls

into a rectangular shape.


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6. RETURN THE

CHOCOLATE-

COVERED bar to

the parchment paper

and gently remove the

toothpick from the bar.

Use another toothpick to

hold down the bar while

removing the toothpick.

7. ONCE ALL THE bars

have been dipped into

the chocolate, place in

freezer for a few minutes

to set. Store the bars in the

refrigerator in an airtight

container. These should

keep for several days.

Take the bars out for a few

minutes to soften before

you consume them.

pan of simmering water

and melt the chocolate,

stirring constantly until

melted and smooth.

Immediately remove the

melted chocolate from

the heat and give it a

stir with a spatula. When

the chocolate is melted,

remove the frozen bars

from freezer.

5. GENTLY INSERT A

toothpick into a bar and

dip the bar into the melted

chocolate, making sure the

whole bar gets covered

with chocolate. Lift the

bar out with the toothpick

and tap off any excess

chocolate.

continued …3. PRESS ALMOND

SLICES on top of the

coconut rectangles to

make an “Almond Joy”

or leave as is to make

a “Mounds Bar.” Place

coconut rectangles in

freezer for 15 to 30 minutes

or until solid.

4. ONCE COCONUT

BARS are frozen, it’s time

to melt the chocolate. Keep

coconut bars in freezer

until you’ve melted your

chocolate. Place 4 ounces

of chocolate or chocolate

chips into a heatproof

bowl. Set the bowl over a

DARK CHOCOLATE ALMOND BARBites7. S

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Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1



Cooking with

Coconut



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