Want to use coconut oil in your every day diet? We spoke to qualified nutritionist and personal trainer Amelie Khellaf on the best ways to cook with coconut oil
Unless you have moved to Mars in the last 18 months, you know coconut oil in its purest form is good for pretty much anything – from cooking to making a difference to your skin and hair. Amelie Khellaf
has a few top tips for you…
SPRUCE UP YOUR EGGS
Whether you like them scrambled, sunny side up or white-only omelette, replace the butter and/or oil with a small amount of Vita Coco Coconut Oil.
ROASTED VEGETABLES WITH A TWIST
How to make a healthy meal even healthier? Ditch your regular oil and lightly brush the vegetables with melted coconut oil before roasting them. Add some herbes de Provence or smoked paprika and it’s tastebud heaven.
1 onion, cut in thick slices
1 aubergine, cut in thick slices
1 sweet potato, cut in thick wedges
1 courgette, cut into thick strips
2 tbsp melted coconut oil
½ tsp smoked paprika
½ tsp herbes de Provence
Salt and black pepper
- Preheat the oven to 200◦C. Line a roasting tray with greaseproof paper.
- Spread the vegetables over the tray and season with salt, black pepper. Add the smoked paprika and herbes de Provence.
- Drizzle the vegetables with coconut oil
- Roast for 30 minutes
- Serve hot
GIVE YOUR SMOOTHIE A BOOST
Having a smoothie for breakfast is a fantastic way to load up on vitamins and minerals. Supercharge your morning wake-up tonic by adding a tablespoon of coconut oil. Scrumptious!
Amelie’s favourite – Le Smoothie Vert:
In a blender, mix 1 organic apple, 2 carrots, ½ cucumber, 1 celery stalk, 1 handful of spinach, 1 tsp almond butter and 1tbsp Vita Coco Coconut Oil. Blend and drink up!
SMOOTHER, CREAMIER HEALTHIER DIPS
Make half a teaspoon of coconut oil your secret ingredient for super creamy homemade guacamole and hummus.
½ can of chickpeas. Rinsed
1 clove garlic
1.5 tbsp of melted coconut oil
1 tbsp lemon juice
½ tsp cumin
¼ cup water
½ tsp salt
¼ tsp paprika
Mix all the ingredients apart from the paprika in a food processor. Blend until smooth. Sprinkle with paprika before serving.
1 ripe avocado
½ lime, juiced
¼ cup red onion, diced thinly
½ clove garlic, mashed
¼ tsp coconut oil
½ tsp coriander, chopped
Rock salt and ground black pepper
In a bowl, mash the avocado with a fork and add the lime juice, red onion, mashed garlic, coconut oil and coriander. Season to taste and cover with cling film to avoid the guacamole going brown.
MAKE HOMEMADE GRANOLA MORE INTERESTING
Coconut oil doesn’t burn at high temperatures which makes it perfect for high heat cooking. Try using it as a base for stir fries or, for a tasty nibble, just melt two tablespoons of Vita Coco Coconut Oil then drizzle onto a tray of oats and nuts before baking. Nutritious and delicious.
200g jumbo oats
150g mixed nuts
2 tbsp melted coconut oil
2 tbsp maple syrup
1 egg white
100g raisins/dates (chopped)
- Preheat the oven to 150◦C. Line a baking tray with greaseproof paper
- In a large bowl, put the oats and mixed nuts and drizzle with coconut oil and maple syrup. Mix thoroughly so ingredients are coated
- Pour the frothy egg white over the oats Mix thoroughly again
- Bake for 25 minutes until golden brown. Turn over and bake for another 10 minutes until evenly brown
- Remove from the oven and leave to cool for 5 minutes then add the dried fruit
- Store in an airtight container
CAKE BAKING AND BREAD MAKING
If you caught the Great British Bake Off bug then you know that pretty much any cake, cookie, brownie and even bread requires butter or oil. Keep those away and use coconut oil instead in its solid or liquid form (easily melted in the microwave or by putting a cup in hot water). If the taste of coconut oil is too strong for you, substitute only half the oil or butter. It’s also great for greasing baking trays.
SAUCES, STEWS AND STIR FRIES
Replace oil and butter with coconut oil when cooking chilli con carne, spag bol, pizza sauces, stir fries and just about any recipe that calls for browning, frying or sautéeing. Because it withstands higher temperatures than other cooking oils, coconut oil is one of the better forms of saturated fat for cooking. Remember, though, that it is still a fat, so don’t go overboard when adding to dishes and undo all the good!
HOMEMADE CHOCOLATE SPREAD FULL OF GOODNESS
A dear friend was kind enough to share her Mucktella recipe with me and I use it every time that out-of-nowhere craving for chocolate kicks in. I replace hazelnut oil with coconut oil and it tastes amazing, so here it is:
Mix the following ingredients in a blender until smooth and creamy and store in the fridge:
140g chopped roasted hazelnuts
130g 100% Xylitol sweetener
55g unsweetened organic cocoa powder
2 tbsp melted coconut oil
1 tsp unsweetened vanilla powder
If too dry, add some melted coconut oil.
HELP REDUCE THOSE HUNGER PANGS
have shown that, consumed in its purest form, coconut oil can help increase energy expenditure (burn calories) and reduce appetite. These actions combine, leading to weight loss thanks to the calorie deficit created. 1 to 2 tablespoons of coconut oil a day is the ultimate ally to healthy sustained weight loss.