Superfoods for Life, Coconut: ? Reduce Inflammation ? Improve Heart Health ? Heal Digestion ? 75 Recipes 9781610589253, 1610589254

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ONUT

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_Reduce InflammatIon _ImpRove HeaRt HealtH _Heal dIgestIon _75 RecIpes

foundeR of HealtHy gRoceRy gIRl

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COCONUT

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Dedication I dedicate this book to my husband and best friend, Aaron. Thank you for believing in me, encouraging me, and being my rock. I love you!

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Coconut IN T RO D U C T IO N 8 CHAP TER 1 The History of Coconut 10

CHAP TER 2 Health Benefits: Coconut for a Healthy Heart 18

CHAP TER 3 Health Benefits: Coconut for a Healthy Weight 54

CHAP TER 4 Health Benefits: Coconut for Immunity 86

CHAP TER 5 Health Benefits: Coconut for Beauty 116

CHAP TER 6 The Versatility of Coconut 142

CHAP TER 7 Coconut Essentials: How to Select, Prepare, and Store Coconut 178

F R EQ U E N T LY A S K ED Q U E S T IO N S 184 R E S O U RC E S 185 R EC I P E IND E X BY C AT EG O R Y 186 IND E X 189 A B O U T T HE AU T H O R 192 AC K N OW L ED G ME N T S 192

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I N T R OD U CTI O N

Coconut is one of the most amazing plant-based foods on the planet. From increasing immunity and improving heart health to boosting beauty and even helping you lose weight, coconut is truly a superfood. It has been a staple in the diets of Pacific islanders, including Hawaiians, Malaysians, and Filipinos, for centuries, and today it has become an increasingly popular food that you can easily find in the grocery store. Whether you choose fresh young coconut, mature coconut, coconut water, coconut milk, coconut sugar, or dried coconut, it is versatile and completely delicious. Throughout this book, we will explore how you can integrate coconut into your daily life with easy-to-prepare recipes. We’ll also dive into the history of coconut and the science behind what makes coconut truly a superfood.

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Getting Started: How to Use This Book You can read this book from cover to cover to truly immerse yourself in the history, health benefits, and versatility of coconut, or you can skip straight to the sections that interest you most! Throughout the book, you will find 75 delicious and simple-to-prepare recipes that contain coconut as well as a variety of other superfoods important for heart health, weight loss, beauty, and boosting the immune system. For example, in chapter 2, “Coconut for a Healthy Heart,” you can enjoy a Chocolate-Chia Protein Smoothie, made with creamy coconut milk and packed with omega-3 fatty acids and flavonols. In chapter 3, “Coconut for a Healthy Weight,” you can enjoy meals such as Tropical Black Bean Burgers, Creamy Coconut “Caesar” Dressing, Kale Chips, and Apple “Cupcakes.” In chapter 4, you’ll learn what makes coconut such an amazing, germ-fighting and immunityboosting superhero. With recipes like Homemade Vitamin Water and Tropical Enzyme Salad, you can improve your immunity and delight your taste buds at the same time. In chapter 5, I explain how coconut is an amazing natural beauty enhancer. From homemade hair conditioners to body scrubs and moisturizers, personal care products containing coconut are great to use topically on your body. To learn about all the different types of coconut you can use for both beauty and cooking, such as coconut oil, coconut butter, coconut flour, and coconut sugar, jump ahead to chapter 6, “The Versatility of Coconut.” If you are new to coconut, chapter 7, “Coconut Essentials: How to Select, Prepare, and Store Coconut,” may in fact be an excellent place to begin! In this chapter you will learn all about of the basics of coconut, including where to buy it, what products to look for, how to open a fresh coconut, and more. At the back of the book, you can read a list of FAQs (frequently asked questions) pertaining to coconut, including: “What is the difference between coconut butter and coconut oil?” For additional resources on coconut and brand-specific coconut products to shop for, see the Resources on page 185. Whether you want to increase your energy level, improve your heart health, lose weight, improve your athletic performance, or find delicious new recipes to try, this book is the source. I hope that it will be a delight for you to read and refer back to, time and time again. Let’s get started! 9

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C H A P TER 1

The History of Coconut Before we dive into all the amazing health benefits of coconut, let’s travel back in time to learn about the heritage of coconut. It is truly magnificent to consider the importance of coconut over the centuries and its positive impact on the well-being of so many populations. From diet and clothing to shelter and trade, coconut has not only been a superfood but has also been a supreme support for many populations, in terms of agriculture, economy, and medicine.

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Coconut: The Tree of Life Coconut is known as the “tree of life.” This is because coconut palm trees have provided a staple food and natural resource for many Pacific islanders for centuries. In fact, one-third of the world’s population relies on coconut for food and economic prosperity. Coconut is highly nutritious. It provides fiber, vitamins, minerals, and healthy fat. Because of its high nutritional value, coconut is known as a “functional food” or “superfood.” The coconut’s scientific name is Cocos nucifera. Spanish explorers named coconut coco, which means “goblin” or “monkey face,” because of a coconut’s resemblance to the head and face of a monkey. In the mid-1700s, cocoanut was listed in Samuel Johnson’s Dictionary of the English Language. This created some confusion with cacao beans, which are cultivated for making chocolate. In later years, the a was omitted from the word, leaving us with what we now know as “coconut.” The exact origin of the coconut is still unknown. However, historians believe that Malaysia and Indonesia were some of the first places to begin growing coconut, some 3,000 years ago. Today coconut palm trees grow in Southeast Asia, India, Australia, New Guinea, Malaysia, Indonesia, Hawaii, the Caribbean, South America, Africa, and many Pacific islands. Historians also believe that the coconut spread from island to island by two methods: by sea and by ship travel. Some historians believe that sea travelers brought coconuts with them to provide nourishment during their voyages. The traveling of coconut with voyagers from island to island helped spread the news

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of coconut as well as the fruit itself. Other historians believe that coconuts themselves traveled by sea. Coconuts can float and are slow to rot, making them perfectly designed for the long journey from soil to sea to new soil. Coconuts would wash up on the shores of neighboring islands, taking root in the soil and beginning their new existence in a new geographical location.

Coconut from Flower to Fruit Coconuts come from the coconut palm tree, which grows well only in warm, humid, sunny climates. There are two types of coconut palm trees, known as “dwarf” and “tall.” Tall coconut palm trees are most commonly planted and grown for commercial use. Anyone wanting to be a coconut farmer must be patient! The palm tree can take up to seven years to bear its first fruit. However, most palm trees have a life span of eighty years. This is why the coconut palm tree is known as the “three generation tree”—because it can support a farmer, the farmer’s children, and the grandchildren. The tall coconut palm tree can grow in height to between 60 and 100 feet (18 and 30.5 m). The stem, or trunk, of the palm tree is the same diameter from base to top, on average 18 inches (45.5 cm) in diameter. Dwarf coconut palm trees are on average one-third of the size of tall palms, have shorter life spans, and are difficult to grow. However, dwarf palm trees are very valuable because they produce coconuts earlier in their lifetime than tall palm trees. The fruits from dwarf trees are generally used for fresh coconut meat production. Coconuts from tall palm trees are used mostly for dried and shredded coconut meat, coconut oil, and other commercial uses.

The Histor y of Coconut

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At the top of a palm tree are fronds that curve downward. The fronds create a great umbrella-like canopy. There are generally twenty-five to thirty-five fronds per tree. The palm tree can continue to grow taller by sprouting new fronds, as the older fronds below die off. Although the coconut is sometimes popularly considered to be a nut, it is actually a large fruit known as a drupe. The fruit grows close to the palm tree trunk, in clusters of ten to twelve coconuts at a time. Each coconut takes a full year to ripen to maturity from flower to fruit. The exact number of coconuts a palm tree yields per year can vary greatly, depending on agricultural practices, but under favorable conditions a tree can produce at least sixty drupes per year. The coconut fruit consists of many layers. The smooth outer skin of a coconut is known as the exocarp. The next layer inward is thick and fibrous and is known as the mesocarp. The most inward layer is known as the endocarp and also has three small eyes or germination pores. These pores are what give the coconut their monkey face resemblance.

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Coconuts as Medicine Throughout History Throughout history, indigenous peoples have used coconut for a variety of cultural and holistic traditional medicinal purposes. One of the most notable health benefits of coconut is its antibacterial and antimicrobial properties. Here are some of the famous historical medicinal uses for coconut.

• Coconut has been used in traditional medicine to treat asthma, bruises, burns, constipation, earaches, fevers, headaches, irregular or painful menstruation, lice, nausea, skin infections, sore throats, ulcers, upset stomachs, and wounds. • Coconut has been used to strengthen, hydrate, and moisturize hair and skin in hot and humid climates. • Pregnant Pacific islanders traditionally drank large quantities of coconut water to increase the strength and vitality of the developing baby. • In modern medicine, coconut has been known to be used for killing viruses, killing bacteria, relieving pancreatic and digestive stress, alleviating dandruff, improving the health and appearance of skin and hair, reducing inflammation, providing a boost of nutritional energy, and helping support and repair tissues. Because coconut water remains extremely hygienic and sterile inside the shell, it was used as a substitute for glucose in World War II emergency rooms when glucose was unusable or unavailable, saving the lives of many soldiers in the tropical islands.

The Histor y of Coconut

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Coconut Comes to America The first notable use of coconut for dietary consumption in America was in 1895, when a flour miller by the name of Franklin Baker in Philadelphia, Pennsylvania, received a shipment of coconuts as payment for debt owed to him by a Cuban businessman. Mr. Baker tried to sell the coconuts, but no one wanted to buy them. So instead he entered the coconut business, developing a method to produce shredded coconut meat, which he later marketed to housewives as a baking ingredient. Franklin Baker grew to become a pioneer supplier of high-quality coconut in the United States, eventually selling his flour business to focus solely on coconut. By the early 1900s, coconut was all the rage. Coconut cream pie had made its big debut, and coconut was a widely popular ingredient most commonly used at the time in pastries, baked goods, and desserts. From that point until the 1950s, coconut oil was the most commonly used oil in the U.S. food industry. Then in 1950 a researcher released a statement declaring that coconut oil was contributing to the development of heart disease. The oil tested in this study was hydrogenated coconut oil. In later years, Harvard University scientists reviewed his research, and they concluded that the fat in coconut itself is not a contributor to heart disease. Rather, it is the hydrogenation process of fat that is harmful to us. Hydrogenated oils (of any kind) are what we commonly know today as “trans fats.” Today we now more publicly recognize that it is the hydrogenation process that makes a fat unhealthy, and harmful to our body. However, at that time in history, saturated fats and tropical oils high in saturated fat developed an erroneously bad reputation. Coconut quickly started losing popularity. Today coconut is regaining the respect and popularity it deserves through further research studies and support from health professionals.

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Coconut: A Superfood for Life Coconut has been a widely relied on plant and fruit for centuries, for a multitude of purposes such as diet, shelter, economy, and medicine. It is truly one of the most amazing natural resources we have. There are about 20 billion coconuts grown every year. The major producers of coconut today are the Philippines, India, and Indonesia. However, coconut is also grown in other tropical regions, such as Latin American, Africa, Asia, and the Pacific Islands. The impact that coconut has had on the lives of tropical islanders is unparalleled to any other fruit or plant in history. In chapter 2, I explain further how coconut can actually help reduce the risk of heart disease instead of contributing to it. In chapter 3, I go into further explanation about how coconut’s rich medium-chain saturated fatty acids are beneficial for achieving and maintaining a healthy weight. In chapter 4, I discuss how coconut’s super antibacterial and antimicrobial properties can help prevent sickness, colds, and viruses; reduce inflammation; and boost your overall immunity. Coconut is a fantastic resource for boosting beauty, and in chapter 5, I explain how coconut supports healthy skin and hair and can help you glow from the inside out. In chapters 6 and 7, I explain the many forms coconut products can take, including shredded, flaked, oil, butter, and milk, and the many versatile uses of coconut, as well as explain how to select, store, prepare, and use it. So let’s hear it for coconut! It is truly a superfood that you will fall in love with—if you haven’t already.

The Histor y of Coconut

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C H A P TER 2

Health Benefits: Coconut for a Healthy Heart You may be surprised to learn that coconut is a hearthealthy food. This may seem confusing considering that the common dietary guidelines for a heart-healthy diet specify to consume less fat, specifically less saturated fat. An after all, coconut is high in saturated fat. However, coconut’s saturated fat is very different from any other type of fat, and it likewise affects the body and heart very differently. In fact, coconut is high in vitamins, minerals, and antioxidants, all of which help support a healthy heart. In this chapter, you will learn how coconut can boost your heart health, discover practical tips for integrating coconut into your daily diet, and find some delicious heart-healthy coconut recipes.

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Standard Recommendations for a Heart-Healthy Diet The standard dietary recommendations for Americans established by the U.S. Department of Health and Human Services for a healthy heart is to consume fewer than 10 percent of daily calories from saturated fatty acids, and to replace these saturated fats with unsaturated fatty acids such as monounsaturated and polyunsaturated fats, which are most commonly vegetable oils. It is interesting, however, to note that historically many populations—such as Hawaiians, Malaysians, and Filipinos—that have relied on coconut as a staple in their diet consume far more than 10 percent of their daily calories from saturated fat. In fact, these populations may consume up to 60 percent of their daily calories from fat, specifically saturated fat from coconut. There are many research studies that show that saturated fat does not in fact cause heart disease, including a research study published in the American Journal of Clinical Nutrition by PW Siri-Tarino of Children’s Hospital in Oakland, California. A review of this study by Dr. John Briffa, a regular contributor to Men’s Health magazine, states, “This study was actually an amalgamation (meta-analysis) of 21 epidemiological studies. Taken all together, this review monitored almost 350,000 people between five and twenty-three years. And here’s what it found: 1. No association between saturated fat and risk of heart disease. 2. No association between saturated fat and risk of stroke. You know what this all means, don’t you? That there really is no evidence that saturated fat causes heart disease or cardiovascular disease generally.” When we also specifically consider that the dietary intake of saturated fat from coconut is actually good for us and affects our body very differently from any other fat, you will be pleasantly surprised to learn throughout this chapter that coconut’s saturated fat does not contribute to heart disease and is even considered a heart-healthy food when combined with an overall healthy diet and lifestyle.

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What Is Heart Disease? Heart disease or, interchangeably, cardiovascular disease, is the leading cause of death in the world, according to the World Health Organization. Heart disease is most commonly caused by the hardening of the arteries within our body, a condition known as “arteriosclerosis.” Arteries within the body can thicken and harden from plaque buildup, which constricts blood flow, potentially leading to a heart attack or stroke. It is estimated that 87 percent of people who die from heart disease are over the age of sixty. In recent years, there has been an increasing number of deaths associated with heart disease for younger individuals. Risk Factors for Developing Heart Disease • Hypertension: Hypertension or high blood pressure is both a condition

of heart disease and a risk factor. • Gender: Men tend to develop heart disease more commonly than women. • Cigarette smoking: Nicotine and other additives in cigarettes are extremely

toxic and damaging, killing healthy cells and therefore leading to an overall decline in health and specifically, a decline in heart health. • Obesity: Those who have diabetes, are overweight, or are obese are at

a greater disk of developing heart disease. • Dyslipidemia: Dyslipidemia is a condition in which there are abnormally

high amounts of cholesterol or fat within the blood.

Coconut’s Saturated Fat Is Different from Other Types of Fat Fats are not created equal. Saturated fats are different than unsaturated fats, and even among saturated fats there are varying types. Fats can also be classified as short-chain, medium-chain, or long-chain fatty acids, which all affect the body differently. Coconut specifically is rich in medium-chain triglycerides (MCTs), a unique type of fatty acid that benefits the body and behaves differently within the body than any other fat. Coconut for a Healthy Hear t

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What Are Fats? For some of you this may be a review, but for others, this may be the first time you have heard fats explained in terms of what makes them different. A basic understanding of fats will help lay some groundwork to really appreciate the beauty of coconut and all its nourishing properties. All fats are made up of a chain of molecules known as “fatty acids.” Fats are then classified into two categories: saturated and unsaturated. Unsaturated fats can be either monounsaturated fat or polyunsaturated fat. Each chain of fatty acids consists of a backbone structure of carbon atoms with two hydrogen atoms connected to every carbon atom. At one end of every fatty acid carbon chain, there is a methyl end (CH3), and at the other end, there is an acid (COOH). All fats share this basic structural foundation. What makes a fat a saturated fat or an unsaturated fat depends on how many hydrogen atoms there are per carbon atom. Saturated Fats

A saturated fat has two hydrogen atoms connected to every carbon atom along the fatty acid chain. On a saturated fatty acid chain, there are no hydrogen atoms missing from the carbon atoms, and therefore the chain is fully saturated with hydrogen atoms. Examples of food sources that contain saturated fats are the wonderful coconut, as well as meats, poultry, milk, and cheese. Monounsaturated Fats

A monounsaturated fat has one hydrogen atom missing from the entire carbon chain. Whenever a hydrogen atom is missing from a carbon atom on a fatty acid chain, the carbon is forced to bond with its neighboring carbon atom, thus forming a double bond. Examples of food sources that contain monounsaturated fats are walnuts, avocados, and olive oil.

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Polyunsaturated Fats

A polyunsaturated fatty acid has more than one hydrogen atom missing along the carbon chain. This means that the carbon atoms with missing hydrogen atoms build a bond with the neighboring carbon atoms, making for multiple double carbon bonds along the chain. Examples of food sources that contain polyunsaturated fats are corn oil, soybean oil, and canola oil. Trans Fats

Hydrogenated oils or trans fats are man-made. To make a trans fat, hydrogen atoms are added to a polyunsaturated vegetable oil. From a commercial perspective, the hydrogenating process changes the texture of a fat, making a vegetable oil that is traditionally liquid at room temperature behave like a saturated fat, which is solid at room temperature and has a longer shelf life. This forced hydrogenation process to make an unsaturated fat look and behave like a saturated fat is not natural. It requires catalysts and chemicals to alter the fat, making it no longer recognizable by or beneficial to the body. The only benefit a trans fat has is that it increases the shelf life of a commercial product—while unfortunately decreasing yours. Examples of food sources that contain hydrogenated oils include most processed baked foods such as commercial cookies, cakes, pies, crackers, and even peanut butter. The “humorous” (not really) aspect of the hydrogenation process is that we already have a naturally occurring fat that has a high saturation level helping to increase product shelf life, taste, and texture, and that is coconut! Furthermore, coconut does not harm our bodies in the way that trans fats do.

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Short-Chain, Medium-Chain, and Long-Chain Fatty Acids Structurally, a short-chain fatty acid has between two and six carbon atoms, while medium-chain fatty acids range from eight to twelve carbon atoms, and long-chain fatty acids range from fourteen to twenty-four carbon atoms. Most naturally occurring fatty acids contain an even number of carbon atoms.

Coconuts Are Rich in Medium-Chain Saturated Fatty Acids Coconut oil is the world’s richest natural source of medium-chain fatty acids. These medium-chain fatty acids or triglycerides (MCTs) behave in the body in a manner similar to a carbohydrate rather than as a fat. This is because coconut’s MCTs are quick to digest and easily used for energy, rather than stored for the long term. Long-chain fatty acids or triglycerides (LCTs), commonly found in animal foods and vegetable oils, take longer to digest and are more susceptible to storage in the body. Coconut’s medium-chain triglycerides also are also very unlikely to contribute to plaque buildup in one’s arteries, due to their carbohydrate-like energy-promoting behavior. Plaque buildup in the arteries, as we have learned, is what can lead to arteriosclerosis, the leading cause of heart disease in the world.

The Fat Stability and Sensitivity of Coconut’s MCTs Help Improve Heart Health Coconut, being a highly saturated-fat food, is highly stable. The stability of a fat determines how much it will change nutritionally in varying conditions such as exposure to heat, air, and light. The more saturated a fat is, the more stable it is. Saturated fats maintain their nutritional benefits and molecular structure better than other fats in varying conditions. Unsaturated fatty acids are less stable because they have fewer hydrogen atoms. Unstable fats are more receptive to damage and loss in nutritional value from exposure to heat, air, and light.

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How you purchase, store, and cook fats will alter their health benefits. In chapter 7, “Coconut Essentials,” I discuss further how to properly select and prepare coconut to achieve its optimal health benefits. The reason it is important to understand the varying degrees of stability and sensitivity for fats is fats, specifically unsaturated fats, can easily go rancid, which means that they can go from “good” to “bad” easily. Rancid fats behave like a toxin and a free radical within the body, which is harmful to your heart and your overall health.

What Are Free Radicals and Antioxidants? Free radicals and antioxidants are the latest thing in nutrition-related product marketing. Although many people have heard these health buzzwords, many may still be unclear as to what they are and how they affect the body. Coconut plays a key role in helping to reduce free radical damage in the body. Therefore, it’s important to understand what they are and how coconut can help in the prevention of free radical damage. Oxidation is a natural body process; however, physical damage occurs when there is an excess of oxidation in the body. A free radical is a highly reactive unpaired election that forms as a result of oxidative stress. When left to roam freely within the body, free radicals can damage and kill healthy cells. Free radicals can arise from external toxic sources, such as air pollutants and stress, and from internal sources, such as artificial ingredients in the food we eat and genetically modified foods, or GMOs. Antioxidants are nutrients, such as vitamins and minerals, that can help the body prevent the damage caused by free radicals and help support the body through times of chronic stress. And coconut is rich in the nutrients that are specifically high in antioxidants!

How Coconut Helps Reduce the Effects of Stress to Improve Heart Health Coconuts are rich in the antioxidant nutrients vitamins C and E, which help to fight free radical damage within the body. Free radicals are harmful, yet antioxidants, such as those found in coconut, are helpful.

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Emotional, physical, and mental stress all affect heart health because chronic stress increases blood pressure, resulting in fatty acids being released into the bloodstream to support the body’s increased energy needs during times of extreme stress. This can lead to increased blood cholesterol and triglyceride levels, which we know is associated with a risk for heart disease. Stress also produces free radicals within the body, which can damage healthy cells, potentially leading to inflammation and infection and creating the perfect storm for arterial plaque buildup. Arterial plaque buildup, as you remember, is what causes hardening of the arteries and leads to the risk of heart disease.

How Toxins, not Dietary Fat, Can Cause Heart Disease Many research studies show that plaque buildup within an artery wall first begins when there is damage to the artery. The initial cause of heart disease is not from a high-fat diet but from an injury to an artery. For example, a study presented at the EuroPRevent 2013 congress in Rome showed that long-term exposure to fine particle matter air pollution, in part derived from traffic pollution, is associated with atherosclerosis (hardening of the arteries). Another study published in the PLOS Medicine journal reported similar findings in that study participants who had higher levels of exposure to this type of air pollution experienced thickening of the inner two layers of the carotid artery. According to the study authors, “Linking these findings with other results from the same population suggests that persons living in a more polluted part of town may have a 2 percent higher risk of stroke as compared to people in a less polluted part of the same metropolitan area.” An artery can become injured from toxins such as air pollution, free radicals, stress, and radiation, as well as simply from aging. Once an artery is injured, platelets begin surfacing within the bloodstream, traveling to the injury site to stick to the injury and help repair it. Plaque then can begin building up and sticking to the injury site. This can make the artery thicken, harden, and become narrow, restricting blood flow. Plaque buildup and restricted blood flow in an artery can eventually result in a heart attack or stroke.

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According to the Environmental Working Group, the typical American comes in contact with, on average, 6,000 chemicals and an untold number of potentially toxic substances on a regular and frequent basis. Organic fruits and vegetables, like coconut, naturally provide the body with a defense against the damage caused by these harmful substances. The best first step for reducing your daily toxic load is to consume organic food and incorporate foods into your diet, such as coconut, that specifically aid in the detoxification process. Also, it’s a great idea to switch to organic natural personal care products. Research does not state that all heart disease is the result of artery injury and infection, because there are many factors that may contribute to heart disease, including high blood pressure, gender, and diabetes. It is also important to note that not all infections result in atherosclerosis. Nonetheless, coconut contributes so many wonderful antimicrobial and antioxidant heart-healthy benefits, making it a daily superfood staple for an all-around healthy heart and body.

Coconut’s MCTs Improve Vitamin Absorption for a Healthy Heart Fat is extremely important in helping the body efficiently absorb nutrients such as vitamins and minerals. Without an adequate amount of fat in our diet, we can develop vitamin deficiencies. Vitamins are essential to life, which means that fats are essential as well. When fats are digested and metabolized, they move across the cell walls of our small intestine to circulate in the bloodstream, eventually providing nourishment to the body. When fats are absorbed, they also absorb with them vitamins and minerals that were digested at that time. Medium-chain fatty acids, such as those found in coconut, are more easily digested than any other fat, increasing vitamin absorption into the body. Coconut itself contains vitamins E, C, and B6, all which are important for heart health. One vitamin in particular that is reliant on fat for absorption and also helps to manage body fat, therefore helping to improve heart health, is vitamin D.

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Vitamin D helps to reduce inflammation, boost immunity, and even manage a healthy ratio of body fat. A study published in the American Journal of Clinical Nutrition monitored twenty-three obese and overweight individuals over the course of twelve weeks. These individuals followed a twelve-week weighttraining program. Half of the study subjects received 4,000 international units (IUs) of vitamin D, and the other half received a placebo. At the end of the study, those who supplemented with vitamin D had better muscle mass integrity and had greater losses in the waist-to-hip ratio than those who had the placebo. Your waist-to-hip ratio is important because those with a high waist circumference in comparison to hip circumference are at greater risk for developing heart disease and diabetes. Coconut’s medium-chain triglycerides can help the body better absorb vitamin D, a nutrient that can be relatively difficult to get an adequate amount of through the diet. Vitamin K is another important vitamin in conjunction with vitamin D. Vitamin K helps prevent hardening of the arteries by helping to prevent calcium from building up in the arterial lining. Calcification prevention helps to prevent heart disease. An adequate dietary intake of fat, such as the healthy fat found in coconut, can help the body better absorb vitamin K from the diet. Vitamin E is a supreme antioxidant, helping to protect the cells within your body from the free radical damage that may contribute to cardiovascular disease. Vitamin E is also better absorbed when consumed as part of a diet including healthy fats, such as the MCTs from coconut. Coconut is a superfood for heart health because not only does it provide the body with all of these heart-healthy vitamins and minerals, but it is also rich in the fatty acids that help the body better absorb these vitamins and minerals.

Coconut Helps Raise Good Cholesterol and Lower Bad Cholesterol Coconut may be one of the easiest natural remedies for reducing the risk of heart disease and improving heart health. One of the reasons is coconut oil has been shown to increase HDL levels. HDL is the “good” cholesterol within

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the body, and LDL is the “bad” cholesterol. Scientists state that the ratio of a person’s HDL to LDL is a better indicator for risk of heart disease than the total cholesterol levels within the body. Since coconut helps to raise HDL, this then helps to lessen, and thus improve, the HDL/LDL ratio, decreasing the risk of heart disease.

Coconut Oil Research for Improving Cholesterol Levels In a double-blind clinical trial study published by the U.S. National Library of Medicine and National Institutes of Health, participants were tested to see the effects of dietary coconut oil on the biochemical and anthropometric profiles of women who presently had abdominal obesity. The study lasted twelve weeks and the test subjects included forty obese women between the ages of twenty and forty. These women specifically had higher levels of visceral fat—belly fat—which is the type of body fat linked to heart disease, diabetes, and stroke. The women were evenly divided into two groups of twenty. One group took a daily supplement of 30 milliliters, or about 2 tablespoons, of soybean oil, an unsaturated fat. The other group took a daily supplement of 30 milliliters, or about 2 tablespoons, of coconut oil, a saturated fat. All of the women followed a balanced low-calorie diet and walked for fifty minutes every day. At the end of the study, the women who consumed the coconut oil had: • Increased levels of HDL (good cholesterol) • Decreased HDL/LDL ratio (indicator of smaller heart disease risk) • Reduced waist circumference/abdominal obesity

The women who consumed the soybean oil had: • Increased total cholesterol • Increased LDL (bad cholesterol) • Decreased HDL (good cholesterol) • Increased HDL/LDL ratio (indicator of higher heart disease risk) • No reduction in waist circumference/abdominal obesity

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The study authors gave this final study statement: “It appears that dietetic supplementation with coconut oil does not cause dyslipidemia [an abnormal amount of cholesterol or fat in your blood] and seems to promote a reduction in abdominal obesity.” Dyslipidemia and obesity are two risk factors for heart disease. When coconut oil is integrated into a healthy lifestyle, it can help lessen the biochemical risk factors for heart disease, by promoting higher HDL (good cholesterol) levels and a lower HDL to LDL ratio. The women who consumed coconut oil also had lower waist and abdominal circumference, helping to reduce their risk of heart disease even further. In chapter 3, “Coconut for a Healthy Weight,” I further discuss how coconut can help with weight loss and weight maintenance.

A Summary of Coconut as a Superfood for Heart Health Following is a summary of the chapter, listing some of the wonderful benefits coconut contributes to heart health. • Research has shown that the initial root cause of heart disease is from

arterial injury, not dietary fat. Arterial injury and infection can be result of toxins, free radicals, and aging. • The type of saturated fat found in coconuts is known as medium-chain

triglycerides, which digests easily and which the body uses for energy rather than storage or arterial plaque buildup. • Coconut’s MCTs help the body better absorb the vitamins and minerals that

are helpful for heart health. • Coconut is a highly stable fat, due to its high levels of saturation. This makes

coconut an ideal fat to use in the kitchen for cooking and baking. Coconut’s high saturation helps it maintain nutritional value even when exposed to heat, air, and light. • Coconut has been shown to help improve heart health by raising HDL (good

cholesterol levels).

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• Coconut has been shown to improve heart health by decreasing the HDL to

LDL ratio, which is an indicator for heart disease risk. • Coconut can help decrease visceral (abdominal) fat, which is a risk factor for

heart disease. • Coconut’s high antimicrobial and antibacterial benefits can prevent artery

damage, which is associated with the cause of heart disease.

Practical Steps for Using Coconut for Heart Health To begin improving your heart health, you should begin integrating coconut into your daily diet. When coconut is consumed daily, in addition to eating an overall healthy diet and leading an active lifestyle, the magic of its health benefits can truly manifest. The following chart will help you determine how much coconut oil you should consume every day based on your body weight.

How Much Coconut Oil to Consume per Day Body Weight (Pounds/Kilograms)

Tablespoons/Milliliters of Coconut Oil

175+/79+ 150/68 125/57 100/45 75/34 50/23

4+/60+ 3½/53 3/45 2½/35 2/28 1½/25

25/11

1/15

Multiple tablespoons (ml) of coconut oil per day may seem like a lot. But once you begin to incorporate coconut into your daily routine, and in place of other oils, you will see how easy and versatile coconut is to use. You may also ask yourself, “Why have I not been using coconut all along?”

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Here are ways to incorporate coconut into your daily diet for a healthy heart. • To see the health benefits of coconut, you should use coconut oil in place of

other oils and fats when cooking. Use unsaturated fatty acids, such as olive oil, only for uncooked recipes such as salad dressings, and make sure to buy and store in opaque containers. Eliminate trans fats from your diet. • Use coconut butter in place of margarine or butter. Margarine was once

thought to be a healthier alternative to butter, but it is typically made with hydrogenated vegetable oils. Hydrogenated oils are a man-made, chemically created, toxic category of fat. Butter, although more natural than margarine, contains saturated fat from long-chain fatty acids, more prone to storage in the body. Coconut butter is rich in our favorite MCTs, providing our body with energy and also improving the level of HDL (good cholesterol) within our bodies. • Use coconut butter for baking. Since it is high in saturated fats, it’s more

stable under varying conditions, such as exposure to light, heat, and air, and will keep longer. Unsaturated fats, such as monounsaturated fats (olive oil and safflower oil), as well as polyunsaturated fats (corn, soybean, and sunflower oil) have a less stable molecular structures and can more easily become rancid. You lose some of the nutritional value of food when you cook it. The same is true for most oils and fats, unless they are highly saturated. Saturated fat better maintains its health benefits when highly heated. Coconut, as a highly saturated fat, is the best fat for baking. Coconut butter at room temperature also resembles lard or shortening, and so can easily be interchanged in a recipe. For example, if your piecrust calls for 1 cup (200 g) of lard or shortening, replace it with 1 cup (225 g) of coconut butter! Throughout the next pages you will find recipes that include our wonderful heart-healthy ingredient, coconut. These recipes also include other hearthealthy superfoods such as chia, cacao, oatmeal, and avocado.

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R ECIPES AT A GLANCE

Coconut Recipes for a Healthy Heart • Chocolate-Chia • Coconut

Protein Smoothie

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Breakfast Muesli with Coconut Milk

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• Oatmeal

with Flaxseeds, Cinnamon & Coconut Milk 36

• Avocado • Mango,

Egg White Breakfast Sandwich

Coconut & Kale Salad

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• Avocado,

Tempeh & Sprout Pocket with CoconutTahini Dipping Sauce 40

• Cedar-Planked

Salmon with Sweet Tangy Marinade & Coconut Black Rice 41

• Coconut • Sweet

Curry with Chickpeas & Cauliflower

Potato Fries

• Edamame

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Spinach Pastry Bites

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• Savory

Avocado, Coconut & Lime Ice Cream with Dark Chocolate & Cherries 47

• Coconut,

Hazelnut & Blueberry Macaroons

• Sparkling

Coconut, Chia & Lime Fresca

• Coconut

Cacao Truffles

• Heart-Healthy

Trail Mix

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50 53

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Chocolate-Chia Protein Smoothie Cacao is rich in heart-healthy flavonols, chia seeds contain hearthealthy omega-3 fatty acids, and coconut’s nourishing medium-chain triglycerides are blended together in this refreshing and decadent smoothie. With flavors of banana and cinnamon as well as a boost from satisfying plant protein, this is a smoothie that tastes like a dessert but is nutritionally balanced to be a meal! Raw cacao powder is processed at low temperatures to maintain its health benefits. I like Navitas Naturals brand. You may also use unsweetened natural cocoa powder. 1 cup (235 ml) unsweetened coconut milk from a carton

Add all of the ingredients to a high-speed blender. Blend until smooth, and enjoy!

½ cup (120 ml) cold water

Yield: Serves 1

1 medium-size banana 2½ tablespoons (20 g) Healthy Grocery Girl Plant Protein Powder 1 tablespoon (15 g) unsweetened raw cacao powder 1 tablespoon (12.5 g) chia seeds 1 teaspoon ground cinnamon 1 cup (225 g) ice cubes

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Coconut Breakfast Muesli with Coconut Milk Breakfast is the most important meal of the day! This dish helps set the tone for heart-healthy habits all day long. It contains a variety of whole grains, including oats, which are a good source of soluble fiber. Soluble fiber helps absorb and eliminate undesirable dietary fats, such as cholesterol, from the body. Pumpkin seeds are a rich source of zinc, helping to boost the immune system and fight dietary and environmental toxins. Blueberries are high in antioxidants, helping as well to fight free radicals and keep the body and heart strong and healthy. This will be a dish you can enjoy for breakfast or as an afternoon or evening snack! I like to add sliced bananas to my muesli. 1 cup (85 g) unsweetened dried coconut flakes 1 cup (80 g) steel-cut or quick-cooking rolled oats 1 cup (102 g) quinoa flakes 1 cup (88 g) barley flakes ½ cup (90 g) chopped pitted dates

Combine the coconut flakes, oats, quinoa flakes, barley flakes, dates, blueberries, pumpkin seeds, almonds, and cinnamon in a large bowl. Fold together to thoroughly mix. Store in an airtight container. To serve, top with the coconut milk. Yield: 15 (½-cup, or 45 g) servings

½ cup (80 g) dried blueberries (or dried fruit of preference) ½ cup (32 g) raw pumpkin seeds ½ cup (55 g) slivered or sliced raw almonds 1 tablespoon (7 g) ground cinnamon 1 cup (235 ml) unsweetened coconut milk from a carton

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Oatmeal with Flaxseeds, Cinnamon & Coconut Milk Oats are a good source of soluble fiber and are a whole grain known for heart-healthy benefits such as helping to reduce cholesterol and improving overall gastrointestinal health. Recent research suggests that cinnamon helps to lower and manage blood sugar levels, and flaxseeds contain heart-healthy omega-3 fatty acids. This meal is comforting, satisfying, and definitely good for the heart! ½ cup (40 g) steel-cut or quick-cooking rolled oats 1 tablespoon (7 g) ground flaxseeds 1 tablespoon (7 g) sliced raw almonds 1 teaspoon ground cinnamon 1 teaspoon unsweetened shredded coconut

Prepare the oats according to the package directions. At the end of cooking, stir in the flaxseeds, almonds, cinnamon, and shredded coconut. Pour the chilled coconut milk over the hot cereal and serve immediately. Yield: Serves 1

1 cup (235 ml) cold unsweetened coconut milk from a carton

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Avocado Egg White Breakfast Sandwich With whole-grain toast, cholesterol-free egg whites, and nourishing and satisfying avocado, this is a quick meal that is sure to delight! The secret is cooking your eggs with coconut oil, as well as using coconut butter for your toast for an added dose of flavor, heart health, and satisfaction. 2 teaspoons organic, raw, unrefined coconut oil 3 egg whites (preferably organic, free-range) 2 slices whole wheat, sprouted, or millet bread 2 tablespoons (20 g) mashed avocado ½ cup (27 g) microgreens Kosher salt and freshly ground black pepper, to taste

Melt the coconut oil in a small skillet over medium heat. Add the egg whites to the pan and let cook. Lift the edges of the eggs as they cook to let uncooked egg fill the empty space to evenly cook into an omelet. Fold, flip, and let the egg white omelet cook completely. Meanwhile, toast the bread. Spread each slice of toast with 1 tablespoon (10 g) of the avocado. Place the egg white omelet on top of one side of avocado toast, add the microgreens, season with salt and pepper, and then top with the other slice of avocado toast to complete your sandwich. Serve immediately. Yield: Serves 1

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Mango, Coconut & Kale Salad This salad is light, refreshing, simple to prepare, and has some unexpected flavors, such as toasted cashews. Salads can easily go from healthy to disaster depending on the type of toppings and salad dressing you use. This salad, however, is one that you can feel good about, that is good for your heart, and that tastes great too. 4 cups (268 g) finely chopped curly kale, thick stems trimmed Juice of ½ lime 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted Kosher salt, to taste 1 small mango ¼ cup (36 g) raw cashews Freshly ground black pepper, to taste

Place the kale in a large bowl and add the lime juice and coconut oil. Season with salt. Use clean hands to “scrunch” the dressing thoroughly with the kale. This will soften the leaves, allowing the dressing to absorb into the leaves. Peel, pit, and chop the mango and add to the salad. In a small dry skillet over medium heat, toast the cashews until slightly warm and browned, about 5 minutes. Add the toasted cashews to the salad and toss. Season with pepper. Divide evenly among salad plates and serve. Yield: Serves 4

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Avocado, Tempeh & Sprout Pocket with Coconut-Tahini Dipping Sauce This quick meal is low in calories compared to the average fastfood burger or sandwich, making it excellent for those trying to lose weight as part of their heart-healthy diet and lifestyle. This meal also contains a yummy tahini dipping sauce with our favorite heart-healthy ingredient: coconut. Coconut-Tahini Dipping Sauce: ⅓ to ½ cup (80 to 120 ml) canned coconut milk ¼ cup (60 g) tahini Juice of ½ lime 1 teaspoon Bragg’s Liquid Aminos ½ teaspoon pure maple syrup ½ teaspoon organic raw unrefined coconut oil 2 cloves garlic, minced 1½ teaspoons grated fresh ginger

Pocket Sandwich:

To make the dipping sauce: In a medium-size bowl, whisk together all of the ingredients for the dipping sauce. To make the sandwich: Heat the coconut oil in a small stovetop skillet over medium heat. Add the tempeh slices and cook evenly on each side until beginning to brown, about 2 minutes per side. Open up the pita pocket halves so you can begin placing ingredients inside. Spread the avocado inside each pita half first, then add the mustard, tempeh, and sprouts.

1 teaspoon organic, raw, unrefined coconut oil

Place a dollop of dipping sauce on each pita pocket, or serve it on the side as a dip for each bite.

2 ounces (55 g) tempeh, sliced ¼ inch thick

Yield: Serves 1

1 small whole wheat, spelt, or gluten-free pita pocket, cut in half ½ avocado, pitted, peeled, and mashed 1 tablespoon (11 g) Dijon mustard ½ cup (44 g) broccoli sprouts

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Cedar-Planked Salmon with Sweet Tangy Marinade & Coconut Black Rice Salmon is a decadently delicious fish that contains heart-healthy omega-3 fatty acids. Baking your fish is always a healthy option, and this marinade is sure to satisfy you without any harmful ingredients! Cedar planks are available where grilling supplies are sold, as well as in specialty grocers. 1 cedar plank for cooking

Add the salmon to the bowl and let marinate for 10 to 20 minutes.

⅓ cup (80 ml) pure maple syrup 2 teaspoons Bragg’s Liquid Aminos Juice of 1 large lime 1 teaspoon Dijon mustard 1½ pounds (690 g) organic wild salmon fillet 1 cup (235 ml) low-sodium vegetable broth 1 cup (235 ml) canned coconut milk 1 cup (190 g) black rice Kosher salt and freshly ground black pepper, to taste

Meanwhile, preheat the oven to 500°F (250°C, or gas mark 10). In a medium-size saucepan, bring the vegetable broth and coconut milk to a boil, and then add the black rice. Lower to a simmer, cover, and simmer until the liquid is absorbed, about 20 minutes, stirring occasionally. To cook the fish, transfer the salmon to the cedar plank with the skin side down. Drizzle the remaining marinade over the salmon and season with salt and pepper.

Soak the plank in water for 4 hours. Remove from the water and put it on a baking sheet.

Bake for 12 to 15 minutes, until the salmon is cooked evenly and flakes easily yet is still moist.

In a medium-size bowl, combine the maple syrup, liquid aminos, lime juice, and mustard to create a marinade.

Divide the rice among serving plates, arrange the salmon on top, and serve. Yield: Serves 4

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Coconut Curry with Chickpeas & Cauliflower Cauliflower is one of the cruciferous vegetables, which are known to help reduce the risk of cancer. This dish is comforting and filling, yet it’s full of flavor and yummy good-for-you ingredients. Brown rice provides fiber and B vitamins, which you do not find in white rice. Coconut milk provides the body with medium-chain triglycerides, a type of saturated fat that is easy to digest. The coconut milk also helps this dish seem creamy and decadent. 1½ cups (355 ml) water 1 cup (190 g) brown rice 2 teaspoons organic, raw, unrefined coconut oil 1 small yellow onion, minced 1 carrot, thinly sliced 1 small head cauliflower, chopped into florets (about 3 cups, or 300 g) 1 cup (235 ml) low-sodium vegetable broth 2 tablespoons (13 g) curry powder or paste, or to taste 1½ cups cooked or 1 can (15 ounces, or 428 g) chickpeas, drained and rinsed 1 can (13½ ounces, or 400 ml) coconut milk Kosher salt and freshly ground black pepper, to taste

In a medium-size pot over high heat, bring the 1½ cups (355 ml) water to a boil. Add the brown rice, reduce the heat to a simmer, cover, and let simmer for 30 to 40 minutes, stirring occasionally. Meanwhile, heat the coconut oil in a large saucepan over medium heat. Add the onion and cook for about 5 minutes or until translucent in color. Add the carrot, cauliflower, vegetable broth, and curry powder, and cook for about 10 minutes. Stir in the chickpeas, and coconut milk, and season with salt and pepper. Cook together for another 10 minutes, until the curry mixture thickens and the vegetables are soft. Serve the hot curry over the cooked brown rice. Yield: Serves 4 to 6

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Sweet Potato Fries Baking is always a healthier cooking method than frying. Instead of being deep-fried in animal fat, these fries are baked in coconut oil. They are simple to make and help you enjoy yummy food like French fries while following a heart-healthy diet. 1 medium-size sweet potato 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted Kosher salt and freshly ground black pepper, to taste

Preheat the oven to 425°F (220°C, or gas mark 7). Slice the sweet potato into long skinny matchsticks. Place on a baking sheet and evenly coat with the coconut oil, tossing to combine and then spreading out in a single layer. Season with salt and pepper. Bake for 15 to 20 minutes, until crispy and crunchy. Serve immediately. Yield: Serves 2

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Edamame Spinach Pastry Bites These fun pastry pillows are the perfect healthy dish to bring to a party. They contain spinach, carrots, and edamame, as well as nourishing coconut oil. 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted, plus more for the baking sheet

Preheat the oven to 375°F (190°C, or gas mark 5). Grease a baking sheet with coconut oil.

1 cup (170 g) frozen shelled edamame

In a medium-size saucepan over medium heat, combine the frozen edamame with just enough water to cover and bring to a boil. Reduce the heat to a simmer and cook for about 3 minutes.

1 cup (30 g) spinach leaves ½ cup (55 g) grated carrots ¼ cup (60 ml) water Kosher salt and freshly ground black pepper, to taste 7 sheets phyllo dough, thawed and cut into 2-inch (5 cm) squares

Drain, dry, and place in a food processor or blender. Add the spinach, carrots, the ¼ cup (60 ml) water, and the coconut oil, and season with salt and pepper. Pulse the ingredients until a thick mixture forms. Spread the phyllo squares on a work surface. Add 1 tablespoon (20 g) of filling to each phyllo dough square, then fold over and press the edges together to create a triangle. Brush the edges with water to seal. Place the phyllo pillows on the prepared baking sheet. Bake for 5 minutes on each side or until golden brown. Serve hot. Yield: Serves 8 to 10

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Savory Avocado, Coconut & Lime Ice Cream with Dark Chocolate & Cherries Ice cream while watching your weight or following a heart-healthy diet? Yes! When you make this dish, you can have your dessert and eat it too. A little bit of this rich ice cream goes a long way. It’s savory more than it is sweet and contains no animal dairy; rather, it is made from heart-healthy avocado and coconut! 2 medium-size avocados, pitted and peeled 1 can (13½ ounces, or 400 ml) light coconut milk ½ cup (120 ml) pure maple syrup Juice of ½ lime Dark chocolate chips, for serving Fresh cherries, pitted, for serving

Place the avocados, coconut milk, maple syrup, and lime juice in a high-speed blender or food processor and blend until smooth. Pour the mixture into an 8 × 11-inch (20 × 28 cm) baking dish, and spread evenly. Then place in the freezer to set for 4 to 5 hours. Use an ice cream scoop to dish up individual servings. Sprinkle with dark chocolate chips and place a cherry on top! Yield: Serves 6 to 8

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Coconut, Hazelnut & Blueberry Macaroons These treats contain antioxidant-rich blueberries; omega-3 fatty acid–rich flaxseeds; oats, which are a great source of soluble fiber; and our superfood coconut. Sweetened and held together with pure maple syrup, this dessert is full of vitamins and minerals that support overall health, heart health, and your sweet tooth! 6 egg whites (preferably organic, free-range) ½ cup (120 ml) pure maple syrup 1 tablespoon (15 ml) pure vanilla extract 2 cups (170 g) unsweetened shredded coconut 1 cup (80 g) steel-cut or quick-cooking rolled oats

Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking sheet with parchment paper. In a medium-size bowl, whisk together the egg whites until stiff. Blend in the maple syrup, vanilla, coconut, oats, ground flaxseeds, and salt. Fold in the hazelnuts and blueberries. Drop the batter onto the prepared baking sheet in rounded tablespoonfuls.

¼ cup (28 g) ground flaxseeds Pinch of kosher salt ¼ cup (29 g) chopped hazelnuts (or chopped nut of preference)

Bake for 10 to 15 minutes, until toasted and lightly browned. Let cool on a rack.

¼ cup (40 g) dried blueberries (or dried fruit of preference)

Store in the refrigerator for up to 1 week.

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Sparkling Coconut, Chia & Lime Fresca Stay hydrated and help the body flush out toxins that can affect your overall health and specifically your heart health. This beverage provides an added dose of heart-healthy nutrients with chia seeds, a good source of omega-3 fatty acids; honey, which is a natural sweetener containing an added boost of vitamins and minerals; and coconut milk, providing the body with energyboosting medium-chain triglycerides. What’s more, lime is a natural antibiotic, helping to fight infection and keep the body in top shape! ½ cup (120 ml) coconut water ½ cup (120 ml) sparkling water or club soda Juice of ½ lime 1 tablespoon (20 g) local, raw honey 1 tablespoon (12.5 g) chia seeds

Place all of the ingredients together in a high-speed blender, and blend for 20 seconds. Serve immediately, or refrigerate until ready to serve. The longer the chia has time to sit in the fresca, the more it will thicken the beverage. Yield: Serves 1

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Coconut Cacao Truffles This dessert is raw, which helps keep the nutritional value of each nutrient high and mighty (in a good way!). Cacao is rich in hearthealthy flavonols, which help to improve blood circulation (if necessary, you may substitute unsweetened natural cocoa powder for the raw cacao powder). Creamy coconut butter and raw nuts contain the antioxidant vitamin E. Antioxidants are important for helping to reduce aging and damage from free radicals, which can affect heart health. These truffles are one of my absolute favorite desserts, because they are quick to make, delicious, and satisfy any chocolate lover’s chocolate craving! ¾ cup (180 g) raw unsweetened raw cacao powder  2 cups (290 g) raw almonds  ¼ cup (36 g) raw cashews ½ cup (120 ml) pure maple syrup ¼ cup (60 ml) water 1 heaping tablespoon (14 g) organic, raw, unrefined coconut oil Pinch of kosher salt

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In a food processor or high-speed blender, combine all of the ingredients and blend until you have a thick batter. Roll into small balls about 1 inch (2.5 cm) in diameter and place on a plate. Cover and keep in the freezer until ready to eat. The truffles will keep for up to 2 weeks in the freezer and are best served chilled. Yield: 8 to 10 truffles

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Heart-Healthy Trail Mix Need a healthy but quick snack? Trail mix is a great snack for anyone wanting to eat healthy, and it is specifically great for those eating to improve their heart health. Nuts contain a variety of vitamins and minerals. For example, almonds provide the body with antioxidant vitamin E. Pistachios are the lowest-fat nut, and cranberries and coconut give the body a boost of energy without a sugar rush. 1 cup (145 g) shelled raw pistachios 1 cup (145 g) raw almonds ½ cup (80 g) unsweetened dried cranberries ½ cup (43 g) unsweetened shredded coconut

Place all of the ingredients in a mediumsize bowl and mix together with your hands or a spoon. Store in an airtight container. Yield: Serves 4

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C H A P TER 3

Health Benefits: Coconut for a Healthy Weight What if I told you that coconut can help with weight loss and improve thyroid function, boost satiety and digestion, and improve overall gastrointestinal health? It is true! All of these health benefits are wrapped up into this superfood that we love. Throughout this chapter you will learn how coconut helps promote a healthy weight, and you’ll also find practical tips and tasty coconut recipes to help support that.

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Can a Superfood Support Weight Loss? Weight loss, at its core, requires burning more calories than we consume. However, with today’s Standard American Diet (SAD), lifestyle stressors, common sedentary habits, toxic environments, and ease of medicinal supplementing, there are many factors that can affect a person’s ability to lose weight safely. The foods we eat become the cells of our body, so nutrition plays a key role in weight loss, as well as in developing healthy lifestyle changes. So the question is, can a particular food, such as coconut, support goals of weight loss or weight maintenance? The answer is yes! All foods are made up of molecules. The makeup of these molecules is what differentiates nutrients from one another, making each nutrient either a macronutrient (carbohydrate, lipid fat, or protein) or a micronutrient (vitamins and minerals). Take that a step further and we then have different types of each macronutrient and micronutrient. For example, lipids can be polyunsaturated fats, monounsaturated fats, saturated fats, or hydrogenated oils (trans fats). Carbohydrates can be simple or complex molecules derived from sugars, such as glucose, sucrose, fructose, or lactose. Amino acids are the building blocks that make up what we know as protein. Currently, there are more than 500 amino acids known to man. Twenty-two of these are considered standard amino acids, and nine of these are considered essential amino acids, meaning that the body cannot synthesize them on its own; therefore, we must consume these amino acids from our food for proper cell growth and health. Our body digests, uses, and stores each of these nutrients and molecules differently. Therefore, since each nutrient we consume is different and each food contains multiple nutrients, each will have a different effect on the body. Some nutrients will have more health-benefiting properties than others, while others will have no health-benefiting properties at all, particularly nutrients that have been manipulated or chemically altered, or those that are “nutrient fraud,” such as man-made nutrients.

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Superfoods contain an abundance of health-benefiting properties for the body. Superfoods can help prevent illness, restore health, and may even cure the body of disease and other unwelcoming body ailments. Coconut is just one of the amazing superfoods we have available to us that can help with help with weight loss and weight maintenance.

Coconut Fat Is Ideal for a Healthy Weight and Metabolism The particular molecular structure in coconut that makes it so ideal for weight loss is a humble little lipid known as a medium-chain triglyceride (MCT). Triglycerides (fats) are made of carbon and hydrogen bonds. The length of the chain is dependent on the number of carbons in the chain. The 12-carbon MCT is a type of saturated fat that commonly gets a bad rap due to our general belief that saturated fats are not good for our health. However, MCTs affect the body very differently than other fatty molecules. MCTs are easily absorbed and are a preferred energy source for the body, as long as excessive calories are not consumed, so that the body uses MCTs as energy rather than for fat storage. Many research studies show that individuals who have diets rich in MCTs have a higher thermogenic (fat-burning) rate within the body. In fact, it has been established for a long time in scientific literature that LCTs (long-chain triglycerides) promote fat storage in the body, while MCTs promote thermogenesis. This means that coconut can help stimulate the metabolism, making coconut’s MCTs supportive for weight-loss efforts. For example, a study published in the American Journal of Clinical Nutrition tested the result of coconut MCT consumption versus LCT consumption on body fat, metabolic rate, and thermogenic rate in rats. The researchers’ conclusion: “Overfeeding MCT diet results in decreased body fat related to increased metabolic rate and thermogenesis.” Coconut’s MCTs also provide nearly 10 percent fewer calories per gram than LCTs. MCTs provide about 8.3 calories per gram, while LCTs provide about 9 calories per gram.

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Avoid Fat-Free Diets for Optimal Weight Loss Coconut is a high-fat food. Often people are afraid that simply by consuming more fat, they may become fatter. Yet there is no scientific research that supports this fear. On the contrary, healthy fats such as those found in coconut can actually help you suppress your appetite, boost your metabolism, and ultimately lose weight. The fat-free and low-fat craze of the 1980s left many people fearful of consuming fat as part of a healthy diet. However, weight loss is dependent on many factors. Dieting and eliminating entire food groups, such as fat, for the sake of weight loss is actually counterproductive. Placing restrictions on yourself will only cause you to feel deprived and grumpy, and it will increase your chances of regaining the weight as soon as you end your diet by eating the same foods you had previously abandoned. Our body needs fat in order to function, survive, and optimally thrive. Fat is essential for hormonal communication, brain function, and protecting our organs, among other things. If you are eating a low-fat or fat-free diet, you may run into some major health problems, such as:

• Dry skin, acne, or skin disorders such as eczema, psoriasis, or rosacea • Constipation • Weight gain • Low energy levels • Brittle hair and hair loss • Poor nail growth • Deterioration of liver and kidneys • Depression • Inability to sleep • Depressed immune system • Digestion problems, inflammation, and bloating • Allergies • Low libido • Tingling in arms and legs

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According to a study in the American Journal of Clinical Nutrition, a healthy average percentage of body fat for a woman age twenty to thirty-nine is 21 to 32 percent, and for a woman age forty to fifty-nine, it is 23 to 33 percent. For men ages twenty to thirty-nine, a healthy average percentage of body fat is 8 to 19 percent, and from ages forty to fifty-nine it is 11 to 21 percent. Fitness enthusiasts and athletes can and will often have a lower percentage of body fat. However, fat is essential for basic physical, physiological, and reproductive health for both male and females. So abandon your food-fat fears! It’s time to start eating fat again, getting healthy from the inside out, and looking fabulous.

Coconut Supports Healthy Thyroid Function Thyroid dysfunction has become an epidemic in the United States and is a major contributor to obesity. Your thyroid, which is one of your largest endocrine glands, plays an enormous role in the health and rate of your metabolism, increasing it or slowing it down. A slow metabolism is associated with a higher body weight. Weight loss can be very difficult for those who suffer with low thyroid function, or hypothyroidism, because a low-functioning thyroid yields a lower metabolic rate. Coconut’s MCTs boost the body’s metabolic rate, helping with weight control. This makes coconut a fantastic staple for those who suffer from low thyroid function. Fats can either positively or negatively affect your thyroid. The long-chain fatty acids in vegetable oils can easily become rancid from air, light, and heat, therefore behaving like free radicals and toxins within the body. A toxic body is not a healthy body, nor does it support a healthy thyroid. However, the fat in coconut, which is predominately saturated fat, is highly stable. Stable fats do not damage the body with free radical and oxidative stress. Coconut also contains vitamins that support a healthy thyroid, such as zinc, B vitamins, vitamin C, and vitamin E. You can improve your thyroid health, boost energy, and help with weight loss by incorporating 2 to 3 tablespoons (28 to 45 g) of unrefined coconut oil into your daily diet.

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Coconut for Satiety Satiety or satiation is the state of feeling full and content after a meal. There are many factors that affect our body’s ability to be nutritionally satisfied. However, certain foods, such as coconut, can promote a greater sense of satiety than others. Lipids, as well as proteins, are more complex molecules in comparison with carbohydrates and therefore take longer to digest. When we consume either of these macronutrients, they help create a sense of fullness and satiety, which is important for weight loss and maintenance. You can’t lose weight if you are always hungry and searching for snacks! Coconut, being a high-fat food rich in MCTs, helps the body stay full and satisfied longer. Coconut is also a high-fiber food, particularly in insoluble fiber. The body cannot metabolize fiber, and therefore fiber delays gastric emptying (food moving from your stomach to your intestines), which keeps you feeling full longer. Have you ever felt satisfied and full when eating pretzels? Probably not, or if so, you had to eat a lot of pretzels, and you more likely felt bloated and thirsty rather than energized and nourished. This is because pretzels, like most processed snack foods, are low in fiber and nutritionally empty. However, when we consume whole foods, the satiety hormone leptin sends a signal to our brains that we are actually nourishing our bodies, that our stomachs are full and we can stop eating. When we nourish our bodies with foods that have a high nutritional value, we are often satisfied with less in quantity. Coconut, a high-fiber, nutrient-rich superfood, is ideal for satiation. Coconut’s MCTs have also been shown to suppress appetite. In a 14-day study published by the U.S. National Library of Medicine and National Institutes of Health, six healthy males were allowed to follow one of three diets: a low MCT diet, a medium MCT diet, and a high MCT diet. The study result was that those

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who followed a high MCT diet had an overall significantly lower caloric intake. The researchers noted that substituting MCTs for other fats in the diet “can limit the excess energy intakes and weight gain produced by high-fat, energy-dense diets.” Coconut is also rich in nutrients vital for overall health, such as zinc, potassium, magnesium, selenium, and copper. Although the macronutrients—protein, fat, and carbohydrates—are often the stars of our diet, it is the micronutrients— vitamins and minerals—that are commonly forgotten. These nutrients are key players for total health and hormone function, as well as for achieving and maintaining healthy weight.

Coconut for Better Digestion and Detoxification to Support a Healthy Weight Coconut contains fiber, vitamins, and minerals that are supportive of a healthy gastrointestinal tract, better bowel movements, and detoxification. The body has three main ways of detoxification: through our stool, urine, and skin. A healthy gastrointestinal tract is vital for an overall healthy weight and healthy life. When we do not properly excrete waste that our bodies cannot digest or use, the unwanted sludge sits within us, and the toxins and unhealthy fats can often become reabsorbed into the bloodstream, which can cause a plethora of hormonal and health problems. There are many factors contributing to a good poop, but a key factor is a proper intake ratio of insoluble and soluble fiber. All of this is to say that if you are not regularly pooping, chances are in the short term that you are frustrated, feel like crap (ha!), and are having weight problems, particularly around your midsection. You most likely also feel tired and sluggish and have frequent headaches. Long-term, improper bowel health can eventually develop into diverticulitis, irritable bowel syndrome, and even colon cancer.

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High-Fiber Foods Such as Coconut Can Help Lower Body Weight Coconut is fantastic for a healthy belly and an overall healthy body. It is a great source of insoluble fiber; approximately 93 percent of coconut’s fiber is insoluble fiber, while 7 percent is soluble fiber. The United States Department of Agriculture states that there are 4.6 grams of fiber in 1 ounce of dried unsweetened coconut and 5.3 grams of fiber in 1 cup (235 ml) of coconut milk. Soluble fibers, as I like to remember them, are the fibers that “soak up water” to create bulk in your stool. Soluble fibers are gelatinous, forming a gel within your intestines. This gel helps absorb and capture toxins, cholesterol, and other unwanted health saboteurs. Good food sources of soluble fibers include oatmeal and the pectin of fruits. Insoluble fibers are the “in and out” stool movers. They are the roughage that helps push bulky stool out of your system. If you predominately eat one type of fiber over the other, you will get out of balance, and you are most likely going to run into bowel problems such as constipation, gas, bloating, diarrhea, and can’t-button-my-jeans syndrome, to name a few. Good food sources of insoluble fibers include nuts, legumes, and the skins and strands of vegetables. While we do need a good ratio of insoluble to soluble fiber, the Standard American Diet (SAD) is commonly lacking in insoluble fiber as compared with soluble fiber. On average, as a nation we need to increase our insoluble fiber consumption. The recommended fiber intake for adults is 25 to 35 grams per day, or 14 grams per 1,000 calories consumed. Coconut is such a delicious and easy way to boost bowel health, manage weight, and prevent the body from developing discomfort and disease that can arise from a lack of fiber.

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Coconut’s Energy-Boosting MCTs Are Ideal for Athletes and Diabetics Medium-chain triglycerides, the type of saturated fat in coconut, are ideal for athletes or diabetics who follow a higher-protein, lower-carbohydrate diet. Carbohydrates are essentially converted to sugar within the body, therefore providing a quick burst of energy. On a low-carbohydrate diet, one of the body’s main sources of energy, carbohydrate, is limited, and therefore energy is limited. MCTs are an excellent dietary addition because they behave in the body like a carbohydrate, providing energy, yet they do not affect insulin levels and the body’s blood glucose levels in the ways that sugars from carbohydrates do. If you are an athlete, or a diabetic, or if you are trying to lose weight without losing your mind, begin incorporating organic unrefined coconut into your daily diet. For example, coconut butter is a wonderful swap in place of cow’s milk butter on toast, or for using in place of other vegetable oils in stir-fries. Using organic unrefined coconut can help the body achieve a healthy weight and support optimal energy levels without relying on a high-carbohydrate diet.

Coconut Sugar Is a Sweet Alternative for Weight Control Many people who want to lose weight wonder, “What sugar alternatives are best to use?” Coconut sugar is a great replacement for white granulated table sugar. Coconut sugar is a low-glycemic food, with a glycemic index number of 35 (any food under 55 is considered a lower-glycemic food). Coconut sugar also provides a boost of vitamins and minerals that white granulated sugar does not. For example, coconut sugar contains iron, zinc, calcium, and potassium, along with polyphenols and antioxidants that also provide health benefits. Sugar is most commonly combined with other foods, such as in a cookie or a cake. Consuming sugar with other ingredients will affect the body’s overall glycemic response. For example, baking a cake with a low-glycemic sugar such

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as coconut sugar but also using bleached white flour will not help to make a healthy or low-glycemic cake. Instead, the ideal situation would be to use all lower-glycemic foods paired together, such as baking with coconut sugar and coconut flour or whole wheat flour. This would help one to create a sweet treat that still provides some nutritional value. All in all, sugar is still not a health food or a food we should increase in our daily diet. Sugar, even coconut sugar, should be consumed sparingly. However, you can think of coconut sugar in the same way as other healthy sweet alternatives such as honey or pure maple syrup. All of these sweeteners provide a touch of sweetness with a boost of vitamins and minerals. It’s important to know these ingredients exist and how to use them, because in real life we do have special occasions such as birthdays and holidays. You can still keep on track to achieving your health and weight goals while enjoying a sweet treat every now and again. Simply choose to bake with coconut sugar and other low-glycemic ingredients that are also organic and minimally processed, to help keep everyone’s health, weight, and blood sugar levels happy.

A Summary of the Superfood for Heart Health Below is a summary of the chapter, listing some of the wonderful benefits coconut contributes for a healthy weight. • Coconut’s MCTs boost the body’s metabolic rate, helping with weight.

This makes coconut a fantastic staple for those who suffer from low thyroid function. • Coconut, being a high-fat food rich in MCTs, helps the body stay full and

satisfied longer. • Coconut’s MCTs provide about 10 percent fewer calories than long-chain

fatty acids, LCTs. MCTs provide about 8.3 calories per gram, while LCTs provide about 9 calories per gram.

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• Coconut is rich in nutrients vital for overall health, such as zinc, potas-

sium, magnesium, selenium, and copper. • On a low-carbohydrate diet, one of the body’s main sources of energy,

carbohydrate, is limited, and therefore energy is limited. MCTs found in coconut are an excellent dietary addition because they behave in the body like a carbohydrate, yet do not affect insulin levels and the body’s blood glucose levels in the way that sugars from carbohydrates do. • Coconut sugar, with a glycemic index of 35, does not spike blood sugar

levels as high compared with glucose or white table sugar, which has a glycemic index of about 60. This is important because chronically high blood sugar levels put immense stress on the body and can escalate into diabetes.

Practical Steps to Start Using Coconut for Healthy Weight Loss It is very important that you consume real, unsweetened, organic coconut. Do not think that a coconut candy bar or sugar-coated shredded coconut for baking is the healthy coconut I am talking about incorporating into your diet for a healthy weight. Here are a few simple ways to incorporate coconut into your diet for a healthy weight: • Swap out your lower-quality cooking oils, such as vegetable oil in clear

plastic bottles, for coconut oil. Because coconut oil has a high saturated fat content, it has a higher smoke point than other oils, which means that it is less affected nutritionally by heat-induced damage. • Use coconut oil when you need to turn up the heat, such as when

stir-frying or baking.

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• Use coconut butter on your bread or toast instead of spreads that contain

long-chain fatty acids such as butter or trans fats such as margarines, which are slow to digest and prone to being stored within the body. • Another easy way to begin using coconut is to use coconut milk, fresh

or from a carton, in your morning coffee or tea instead of cream or cow’s milk. Because coconut milk has a high fat content, it has a creamy texture that makes it an excellent transition for those who are in love with their coffee-and-cream routine but also want to lose weight and be healthier. • Coconut milk from a carton is great on cereal, in smoothies, and even to

drink on its own. • Make sure to consume the recommended fiber intake; for adults this is

25 to 35 grams per day or 14 grams per 1,000 calories consumed. You can boost your daily fiber intake by adding unsweetened shredded coconut to your morning oatmeal or cereal, homemade trail mix, and salads. • Use coconut sugar in place of white granulated sugar for baking when

life calls for some sweet treats. For more information on how to select and purchase coconut, see chapter 7.

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R ECIPES AT A GLANCE

Coconut Recipes for a Healthy Weight • Apple

“Cupcakes”

• Happy

Tummy Smoothie

• Blueberry • Tropical • Peachy

• K ale

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Coconut Breakfast Muffins

Black Bean Burgers

Coconut Refresher

• Coconut • Warm

68

69

70

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Banana Four-Ingredient Bars

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Spinach & Toasty Pine Nut Salad

Chips

• Butternut • Skinny

74

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Squash & Black Bean Burritos

Waldorf Salad Sandwiches

• Coconut-Lime

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Tilapia with Greens

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• Creamy

Coconut Caesar Salad Dressing

• Coconut

Oil & Balsamic Vinegar Dressing

• Coconut-Buttered • Roasted

Popcorn

83 84

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Coconut Curry Maple Nuts

85

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Apple “Cupcakes”

B

Looking for a fast snack? These little delights are packed with protein from apple butter, healthy fat from the almond butter and coconut flakes, and antioxidants. They are simple enough for kids and delicious enough for the kid in all of us! They are great as dessert or a snack or even for breakfast.

D th ba he bo

1 medium-size apple

Slice the apple in half.

2 tablespoons (32 g) almond butter

Spread the top of each apple half with the almond butter.

3t un

Unsweetened shredded coconut, dried currants, dark chocolate chips, and chopped nuts, as desired for topping

1½ (o

Sprinkle with coconut, currants, chocolate chips, and nuts. Serve immediately.

¼

1c or

Yield: Serves 1

¾ ro

½

Happy Tummy Smoothie

¼

½

1t

Smoothies can make a great meal, but they are also an excellent way to add some cool excitement to a hot afternoon in the summertime. This refresher combines tummy-soothing mint, nutrition-packed watermelon, and delicious coconut water.

½

1¼ m

½

3t 1 cup (150 g) cubed watermelon 1 cup (235 ml) coconut water 2 fresh mint leaves

1l

¾

½ co

Yield: Serves 1

3 or 4 ice cubes

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Add all of the ingredients to a high-speed blender and blend until combined. Serve immediately.

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Blueberry Coconut Breakfast Muffins Don’t have time to prepare that power-packed bowl of oatmeal in the morning? This muffin makes a great alternative. Blueberries, banana, and pure maple syrup all offer quick energy. Cinnamon helps your circulatory system, delivering nutrients throughout your body, while oats, chia, and the healthy fats from coconut fill you up. 3 tablespoons (42 g) organic, raw, unrefined coconut oil, divided 1½ tablespoons (19 g) ground chia seeds (or flaxseeds) ¼ cup (60 ml) water 1 cup (125 g) whole-grain, quinoa, spelt, or coconut flour ¾ cup (60 g) steel-cut or quick-cooking rolled oats ½ teaspoon ground cinnamon ¼ teaspoon kosher salt

Preheat the oven to 325°F (170°C, or gas mark 3). Grease a 12-cup muffin pan with 1 tablespoon (14 g) of the coconut oil and set aside. In a small bowl, mix the ground chia seeds with the ¼ cup (60 ml) water. In a large bowl, mix the chia seed mixture, flour, oats, cinnamon, salt, chopped almonds, baking soda, and baking powder and set aside. In a medium-size bowl, mix the remaining coconut butter, almond milk, maple syrup, almond butter, and banana. Add the wet ingredients to the dry ingredients, and stir to blend.

½ cup (55 g) chopped raw almonds 1 teaspoon baking soda ½ teaspoon baking powder 1¼ cups (285 ml) unsweetened almond milk or coconut milk from a carton ½ cup (120 ml) pure maple syrup

Fold in the blueberries. Spoon the batter into the prepared muffin pan. Sprinkle the tops with the shredded coconut, and bake for 25 minutes, or until the muffin tops are lightly golden and a toothpick inserted into the center of a muffin comes out clean.

3 tablespoons (48 g) almond butter 1 large banana, mashed ¾ cup (112 g) blueberries ½ cup (43 g) unsweetened shredded coconut

Yield: 12 muffins

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Tropical Black Bean Burgers Let’s be honest—sometimes you just have to have a burger. Next time the craving hits, reach for one of these. Beans are one of nature’s perfect foods, because they contain carbohydrates and protein and are nutritionally dense. There is a little prep work to this recipe, but it’s worth it! Grill the pineapple slices along with the burgers. Serve them with the Sweet Potato Fries on page 45. 2½ tablespoons (18 g) ground flaxseeds

1 teaspoon ground cumin

½ cup (120 ml) warm water

1 teaspoon fresh oregano leaves

1½ teaspoons organic, raw, unrefined coconut oil, plus more for the buns

Kosher salt and freshly ground black pepper, to taste

½ cup (80 g) diced onion

6 sprouted whole wheat burger buns

1 large clove garlic, minced

Barbecue sauce, for serving

1½ cups (75 g) fresh whole wheat bread crumbs (process 3 pieces bread in the food processer until fine crumbs form)

6 slices fresh pineapple

1 cup (158 g) brown rice flour or quinoa flour

6 slices avocado Mixed greens, for serving

Preheat the oven to 350°F (180°C, or gas mark 4).

1 cup (110 g) grated carrots 1 cup (172 g) cooked black beans, coarsely mashed ½ cup (72 g) raw sunflower seeds ⅓ cup (36 g) chopped raw almonds 1 tablespoon (15 ml) Bragg’s Liquid Aminos ¼ cup (15 g) finely chopped fresh Italian parsley

Place the ground flaxseeds and warm water together in a small bowl and set aside for at least 10 minutes. In a medium-size skillet over medium heat, melt the coconut oil and sauté the onions and garlic until the onions are translucent and caramelized, 7 to 8 minutes.

1 teaspoon chili powder

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In a large bowl, stir together the bread crumbs, flour, carrots, black beans, sunflower seeds, almonds, and liquid aminos. When evenly combined, add in the parsley, chili powder, cumin, and oregano. Season with salt and pepper, and evenly mix the spices throughout the burger batter, using clean hands or a large spoon. Using your hands, shape the mixture into 6 tightly packed patties and place on a baking sheet.

Prepare a medium-low fire in a gas or charcoal grill. Place the baking sheet in the oven and prebake the patties for about 15 minutes. Cook the patties on the grill until crispy and golden, 4 to 6 minutes per side. Butter each bun with coconut oil. Add a patty, dollop on a little barbecue sauce, and top with the pineapple, avocado, and mixed greens. Yield: Serves 6

Peachy Coconut Refresher This refresher can hold its own against any bottled energy drink. Peaches are full of lycopene and lutein, phytochemicals that help prevent heart disease and cancer, and here they are blended with potassium-rich banana, antioxidant-rich coconut water, and another superfood, chia seeds, which boost energy and are high in fiber to help you stay full longer. 1 cup fresh or frozen sliced peaches (170 g fresh or 250 g frozen) 1 medium-size banana

Add all of the ingredients to a high-speed blender and blend until combined. Serve immediately.

1 cup (235 ml) coconut water

Yield: Serves 1

1 tablespoon (12.5 g) chia seeds 3 or 4 ice cubes

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Coconut Banana Four-Ingredient Bars Bars are an excellent way to take nutrition on the go, and homemade bars are delicious and affordable. Try out this recipe, and then experiment with your own healthy ingredients to put a personal twist on your bars! Just remember to keep things balanced, like this bar, with carbs (banana and dates), protein (walnuts), and a healthy fat (coconut butter). Dates, the all-star of this bar, not only help hold the bar together but also are a very alkaline food, which helps balance the acidity in our bodies. They also contain a special fiber called beta-D-glucan, which helps keep our blood sugar levels even and decreases our body’s absorption of cholesterol. 1 cup (80 g) dried banana chips 1 cup (178 g) chopped pitted dates 2 tablespoons (28 g) raw coconut butter 1 cup (100 g) raw walnuts

In a food processor, blend the banana chips, chopped dates, and coconut butter and pulse for 1 to 2 minutes, until blended. Transfer the “batter” to a bowl. Add the walnuts to the food processor, and pulse until chopped. Add the walnuts to the bowl with the dates and bananas, and fold all of the ingredients together evenly.

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Place the batter on a piece of plastic wrap laid over a cutting board and cover with another piece of plastic wrap. Use a rolling pin to flatten the batter into a ⅓-inch (1 cm) thick square. Chill the batter in the refrigerator for at least 1 hour. Unwrap the chilled bars and cut into 8 large bars or 16 small squares. To store the bars, wrap in plastic wrap or waxed paper and keep in an airtight container in the refrigerator or freezer. Yield: 8 large bars or 16 small squares

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Warm Spinach & Toasty Pine Nut Salad You’ve heard it said before that the more naturally colorful your food is, the healthier it is. This is true, and spinach is among the darkest of leafy greens out there. It’s rich in carotenes, folic acid, manganese, magnesium, iron, lutein, vitamins C, K, B1, B2, B6, and E…and the list does not end there. This salad combines spinach with heart-healthy tomatoes, free radical–killing coconut oil, and pine nuts, which contain nutrients that lower blood pressure and improve blood flow. It will help keep your heartbeat strong for a long time! 2 teaspoons organic, raw, unrefined coconut oil 2 cups (60 g) spinach leaves 2 tablespoons (18 g) pine nuts 1 cup (150 g) cherry tomatoes, sliced 1 to 2 tablespoons (15 to 28 ml) Coconut Oil & Balsamic Vinegar Dressing (page 84) or balsamic vinaigrette of choice

Melt 1 teaspoon of the coconut oil in a medium-size skillet over medium heat. Add the spinach and cook until it wilts. Add the remaining coconut oil to a small skillet over medium heat. Add the pine nuts and stir to make sure the oil coats the nuts evenly. Toast the nuts lightly, being careful not to burn them. Place the spinach on a serving plate and top with the cherry tomatoes and toasted pine nuts. Drizzle the salad dressing on top and serve immediately. Yield: Serves 1

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Kale Chips Kale chips are easy to make and help satisfy the craving to munch! They are low in calories and full of flavor. Baking these chips with coconut oil provides an added nutritional benefit. 1 large bunch kale 2 tablespoons (28 g) organic, raw, unrefined coconut oil, melted ½ teaspoon kosher salt

Preheat the oven to 375ºF (190°C, or gas mark 5). Remove the thick kale stems by grabbing hold of the leaves and then “zipping” them off the stem. Cut or tear the leaves into bite-size pieces. Dry the kale in a salad spinner or on a clean kitchen towel. It’s important to dry the leaves completely before cooking. Arrange on a baking sheet and drizzle with the coconut oil. Sprinkle with the salt and toss to evenly coat the kale. Spread out into an even layer. Bake for 8 to 10 minutes, until the chips have shrunk slightly and are crisp and darker in color. Watch carefully, as kale can burn quickly. Serve warm. Yield: Serves 2

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Butternut Squash & Black Bean Burritos Black beans are as nutritious as they are delicious, serving up the one-two punch of being both a carbohydrate and a protein, while butternut squash brings high levels of carotene to the fight. Carotene has shown to help protect against cancer, heart disease, and type 2 diabetes. Healthy and delicious—that’s how this burrito rolls. 1 medium-size butternut squash, peeled and cubed

Preheat the oven to 425°F (220°C, or gas mark 7).

4 teaspoons (18 g) organic, raw, unrefined coconut oil, divided

Place the butternut squash on a large baking sheet and evenly coat with 2 teaspoons of the coconut oil. Sprinkle with a touch of salt and black pepper. Use your hands to toss and make sure the squash is evenly coated. Roast for 45 minutes or until tender.

1 teaspoon kosher salt, plus as needed Freshly ground black pepper, to taste ½ cup (190 g) short-grain brown rice 1 cup (235 ml) water 1 cup (160 g) chopped yellow onion 2 cloves garlic, minced 2 teaspoons ground cumin, or to taste ¼ teaspoon cayenne pepper, or to taste 1 red bell pepper, chopped 2 cups (344 g) cooked black beans, drained 4 brown rice tortilla wraps Toppings: sliced avocado, salsa, shredded lettuce, fresh cilantro

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Meanwhile, add the brown rice and the 1 cup (235 ml) water to a saucepan. Bring to a boil and then reduce the heat to low. Stir the rice, cover, and simmer for about 30 minutes or until tender. Watch closely during the last 10 minutes of cooking, adding more water if it begins to stick to the pot. Fluff with a fork. In a large skillet over medium-low heat, heat the remaining coconut oil and add the onion and minced garlic. Cook for about 5 minutes, stirring frequently. Then add the 1 teaspoon salt, cumin, and cayenne and stir well. Adjust the heat to low, add the chopped red pepper, black beans, and cooked brown rice, and sauté for another 8 to 10 minutes.

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Add 1½ cups (307 g) of the cooked butternut squash, cubed, to the skillet and stir well. Mash the mixture with a fork if some pieces are large.

Divide the filling mixture among the tortillas. Add the desired toppings. Roll up the wraps and serve immediately. Yield: Serves 4

Skinny Waldorf Salad Sandwiches This is not your grandma’s Waldorf. This recipe is flavor packed but lighter in calories than the traditional version. Served with healthy sprouted-grain bread or crackers, it’s a deliciously filling meal. 2 tablespoons (28 g) organic, raw, unrefined coconut oil

Heat the coconut oil in a medium-size skillet over medium heat.

1 medium-size organic chicken breast

Dice the chicken breast and add to the skillet. Cook the chicken thoroughly, about 5 minutes. Let cool.

½ stalk celery ½ cup (75 g) seedless red grapes ⅓ avocado, pitted and peeled 2 tablespoons (14 g) slivered raw almonds 4 pieces whole-grain Wasa Crispbread or healthy bread of choice

Slice the celery stalk into small pieces. Cut the grapes in half. Combine the celery and grapes in a medium-size bowl. Dice the avocado and add to the bowl. Add the chicken and almonds and mix together, coating everything with the avocado. For each serving, layer one cracker with the salad mixture and top with a second cracker. Yield: Serves 2

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Coconut-Lime Tilapia with Greens Tilapia is a flaky-textured white fish, and serving it over a bed of arugula or other greens (try kale, romaine, or spring mix greens) makes for a dish that is light on calories but heavy on flavor. Perfect for a warm summer evening meal! Zest of 3 limes

In a shallow bowl, combine the lime zest, garlic, salt, pepper, and 1 tablespoon (15 ml) of the melted coconut oil.

4 cloves garlic, minced ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 2 tablespoons (28 g) organic, raw, unrefined coconut oil, melted, divided 4 organic tilapia fillets (3 to 4 ounces, or 85 to 115 g, each) 8 cups (160 g) fresh arugula or other greens of choice ¼ cup (60 ml) fresh lime juice 2 tablespoons (28 ml) Coconut Oil & Balsamic Vinegar Dressing (recipe on page 84) 4 lime wedges

Add the tilapia fillets to the bowl and evenly cover them with the mixture on both sides. Place the fillets, two at a time, in a medium-size skillet over medium-high heat and cook for 3 to 4 minutes per side, until golden brown and lightly crisp. While the tilapia is cooking, toss the arugula in a large bowl with the remaining melted coconut oil and the lime juice. Arrange the arugula on serving plates and drizzle with the dressing. Add a tilapia fillet to each plate on top of the greens. Add a wedge of lime for garnish, and enjoy! Yield: Serves 4

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Creamy Coconut Caesar Salad Dressing Think that creamy salad dressings are a no-go when it comes to watching your weight? Try this recipe out. Not only is it delicious and similar in appearance and texture to Caesar dressing, but it’s also full of fiber and protein thanks to the white beans, which provide the creamy texture. This dressing can also be drizzled over brown rice or buckwheat noodles or dolloped over a bowl of cooked rice and beans. ½ cup (91 g) cooked white beans ¼ cup (60 ml) canned coconut milk 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted 1 tablespoon (15 ml) fresh lemon juice 1 tablespoon (15 ml) apple cider vinegar

Add all of the ingredients to a high-speed blender, and blend until creamy and smooth. Transfer to a glass jar, such as a mason jar. Store in the refrigerator, and serve chilled. Yield: 1 cup (235 ml)

2 teaspoons chia seeds ¼ teaspoon kosher salt ¼ teaspoon dried dill ⅛ teaspoon onion powder ⅛ teaspoon garlic powder

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Coconut Oil & Balsamic Vinegar Dressing This salad dressing is easy to make and void of any artificial additives, common in many commercial salad dressings. Use this simple dressing on green salads, as a marinade for chicken or fish, or to add a touch of flavor to cooked rice or quinoa. ¾ cup (167 g) organic, raw, unrefined coconut oil, melted ¾ cup (175 ml) balsamic vinegar

Combine all of the ingredients in a glass jar, tighten the lid, and shake to blend. Store in the refrigerator, and serve chilled.

1 clove garlic, crushed

Yield: 2 cups (475 ml)

2 teaspoons Dijon mustard ½ teaspoon dried oregano Salt and pepper, to taste

Coconut-Buttered Popcorn Popcorn is a quick and low-calorie snack. Popping corn with coconut oil adds a layer of healthy fat, unexpected flavor, and pure delight! 2 tablespoons (28 g) organic, raw, unrefined coconut oil, melted ½ cup (100 g) popcorn kernels ½ teaspoon kosher salt

Add the coconut oil and popcorn kernels to a deep medium-size pot, stir to coat the kernels with the oil, and cover.

Turn the heat to medium. When the first kernel pops, begin slowly shaking or moving the pot back and forth on the burner as the remaining kernels pop. This will keep the popcorn from sticking to the bottom of the pot and burning. When you hear the popping slowing down, take the pot off the stovetop. Pour the popcorn into a bowl, sprinkle with salt, and serve. Yield: 16 cups (250 g)

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Roasted Coconut Curry Maple Nuts These nuts are great for snacking, for taking on a road trip, for serving at a party, or to make as a gift for friends! They are full of flavor and seem decadent, but in fact they are full of nutrient-rich ingredients that help you keep your health and weight on track. 1 tablespoon (14 g) organic, raw, unrefined coconut oil 1 cup (145 g) raw mixed nuts (such as almonds, cashews, and pecans) 2 tablespoons (28 ml) pure maple syrup 1 tablespoon (13 g) coconut sugar ¼ teaspoon ground ginger

Preheat the oven to 300°F (150°C, or gas mark 2) and grease a 9 × 13-inch (23 × 33 cm) baking dish with the coconut oil. Place the nuts in a bowl and drizzle the maple syrup over the nuts, stirring to coat. Evenly sprinkle the coconut sugar, ginger, and curry power over the nuts and stir to coat.

¼ teaspoon curry powder

Spread the nuts in the prepared baking dish and bake for 10 to 15 minutes or until toasted and the sugar is browned. Let cool before serving. Yield: 1 cup (145 g)

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C H A P TER 4

Health Benefits: Coconut for Immunity Tropical oils, such as coconut oil, are one of the best-kept secrets when it comes to boosting your immune system and preventing sickness. Numerous research studies have shown that consuming a diet rich in plant-based superfoods, such as coconut, can assist in killing parasites, harmful bacteria, and even viruses such as the flu, herpes, measles, and hepatitis C! In this chapter, I discuss how coconut’s antibacterial and antimicrobial properties can help boost your immune system to help prevent sickness and disease. We will explore research studies that support coconut as a powerful tool in helping the body truly be healthy. With practical tips for integrating coconut into your daily routine and immunity-boosting recipes, this chapter will show you that coconut is an extremely delicious and economical way to stay healthy!

Flu Fighter Juice, page 108

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The Germ-Fighting Coconut Research studies are continuously finding positive results when it comes to integrating coconut into the diet to support a healthy immune system. The following list highlights of few of the immunity-boosting benefits we can achieve by consuming coconut. These claims were compiled by the Coconut Research Center and are summarizations from a variety of medical research studies.

Coconut’s Immunity-Boosting Benefits • Coconut can kill bacteria that cause ulcers, throat infections, urinary tract infections, gum disease, cavities, pneumonia, gonorrhea, and other diseases. • Coconut can have a positive effect on viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. • Coconut can kill fungi and yeasts that cause candidiasis, ringworm, athlete’s foot, thrush, diaper rash, and other infections. • Coconut can expel or kill tapeworms, lice, giardia, and other parasites. • Coconut can reduce problems associated with malabsorption syndrome and cystic fibrosis. • Coconut can reduce inflammation. • Coconut can support and aid immune system function. • Coconut can help to protect the body from harmful free radicals that promote premature aging and degenerative disease. • Coconut does not deplete the body’s antioxidant reserves like other oils do. • Coconut can improve utilization of essential fatty acids and protects them from oxidation. • Coconut can reduce symptoms associated with psoriasis, eczema, and dermatitis.

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Lauric Acid: A Superhero Against Infections Coconut oil is approximately 92 percent saturated fat, with more than two-thirds of that fat coming from medium-chain triglycerides. Lauric acid is the primary component of those MCTs and is the specific nutrient that provides the body with immunity-boosting health benefits. Lauric acid is converted to monolaurin in the body, a mighty monoglyceride that can destroy viruses (such as HIV, herpes, cytomegalovirus, and influenza) as well as pathogenic bacteria (such as Helicobacter pylori, a major cause of peptic ulcers). Lauric acid is a unique nutrient in the plant world. It is so uncommon that one of the only other places lauric acid is found is in human breast milk. Breast milk is immensely nourishing, providing strong antibacterial and anti-infectious benefits to prepare a growing baby to take on the elements of the world. What if we had this superhero nutrient thriving in us on a daily basis, helping to fight off germs, bacteria, and viruses? The beauty is that we can have it! The resource? Coconut! Coconut is our best source of lauric acid. It is even increasingly being used in hospitals and for patient care to treat AIDS and candidiasis. The National Cancer Institute conducted a survey of 50 countries, which included Thailand, a country whose cuisine is rich in coconut, and Thailand had the lowest rate of cancer of the countries surveyed! In his book The Coconut Oil Miracle, Bruce Fife, C.N., N.D., states, “Laboratory tests have shown that the MCFAs (medium-chain fatty acids) found in coconut oil are effective in destroying viruses that cause influenza, measles, herpes, mononucleosis hepatitis C, and AIDS; bacteria that can cause stomach ulcers, throat infections, pneumonia, sinusitis, urinary tract infections, meningitis, gonorrhea, and toxic shock syndrome; fungi and yeast that lead to ringworm, candidiasis, and thrush; and parasites that can cause intestinal infections such as giardiasis.” It appears that coconut is not only a yummy ingredient to cook with but is also an amazing superfood for optimal health! To achieve the greatest benefits, choose extra-virgin coconut oil that is organic, raw, and unrefined. Organic unsweetened dried coconut and organic coconut milk are also great choices.

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Coconut Water to Rehydrate, Revive, and Flush Out Toxins Water is a crucial nutritional element for life. It also helps keep our metabolism optimally functioning and helps to flush out dietary and environmental toxins through our stool, urine, and skin. When we are dehydrated, our body’s natural ability to detoxify is hindered. In the short term, dehydration will leave you feeling mentally foggy, sluggish, run down, and thirsty. Over time, a toxic body can be vulnerable to sickness and degenerative diseases. You may have heard that when you get sick, it’s important to make sure you drink more fluids. This is because fluids help flush toxins from our body. How much water should you consume in a day? The general recommendation is to drink half your body weight in ounces per day. For example, Sally Smith weighs 150 pounds, so she should be drinking 75 ounces (2.2 L) of water per day minimum. If you drink a lot of coffee, live in a hot climate, or exercise, your daily hydration needs will increase above these minimum intake needs. You should consult with your doctor or a registered dietitian to determine your individual daily hydration needs. When you reach for a glass of liquid replenishment, the best way to achieve optimal health, hydration, and immunity benefits with every sip is to make sure your beverage has a little something extra special. Introducing—ta-da —coconut water! Coconut water is nature’s vitamin water. It contains calcium and potassium. Potassium is important because, according to the Journal of Clinical Hypertension, individuals with low potassium levels often have higher blood pressure. Chronic high blood pressure is stressful to the body, and stress is one of the most dangerous health saboteurs around! People in cultures where coconut water is consumed on a regular basis have lesser incidence of diseases and health ailments. In this chapter, you will find some delicious ways to incorporate coconut water into your daily routine.

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Coconut water also contains less sugar and sodium than most commercial vitamin or electrolyte sports beverages. The USDA estimates that approximately 25 percent of the calories consumed by the average American comes from added sugars, most of which is in the form of high-fructose corn syrup. According to the American Journal of Clinical Nutrition, sugar can suppress your immune system and impair your defenses against infectious disease. So stay clear of sugar-filled beverages to quench your thirst and instead reach for immunity-enhancing, hydrating, and detoxifying coconut water.

Coconut to Prevent the Common Cold and Influenza Feeling a little under the weather? The common cold and influenza are both viruses that affect the upper respiratory tract. Fatigue, headaches, sore throat, cough, aches, chills, fever—these symptoms are all too familiar to those who have experienced either the cold or the flu at some time in their life. Did you know that, according to the National Center for Complementary and Alternative Medicine (NCCAM), there are actually more than 200 different types of viruses that cause colds? No wonder it is so difficult to cure the cold! Similarly, there are many different viruses that can cause the flu. So once the cold or flu sickness has taken hold of your body, the best thing you can do is try to speed up your recovery and lessen your symptoms. Ideally, we would be preventive with how we take care of ourselves, so that we don’t get sick in the first place. One of the best ways to prevent getting the cold or flu is by consuming foods that support the immune system. Foods rich in antioxidants such as vitamin C include coconut, broccoli, red bell peppers, and sweet potatoes. Many spices can also boost the immune system, such as ginger, cinnamon, and turmeric. Echinacea tea helps boost white blood cell count within the body. White blood cells help fight viruses, infections, and other bad guys trying to bring you down. Coconut is very versatile, which makes it easier to implement into your diet right away. Coconut also contains the antioxidant vitamins E and C and, unique to the coconut, lauric acid. One of the easiest ways to help keep from getting sick is

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to consume or use melted coconut oil on a daily basis. A general consumption recommendation is to consume or use 3 to 4 tablespoons (45 to 60 ml) per day. This will provide your body with coconut’s immunity-boosting superhero lauric acid. Daily coconut consumption will help your body build up your immunity so that you will have a higher tolerance to toxins, viruses, and bacteria. If you are already suffering from the symptoms of the common cold, begin using coconut every day to help alleviate symptoms and speed up the recovery process. You can drink coconut water, coconut milk, add coconut butter to your toast, and even rub coconut oil on your body as hydrating moisturizer!

Coconut for AIDS (HIV) Prevention and Treatment According to the World Health Organization (WHO) and the Joint United Nations Programme, as of 2010 approximately 34 million people worldwide were infected and living with human immunodeficiency virus (HIV), which causes AIDS. HIV attacks the body and weakens the immune system, which can open the door for further sickness and decline in health. It is actually the secondary infections that attack the weakened bodies of HIV victims that cause them the most pain, discomfort, and even death. Most HIV patients are taking a regular cocktail of medications such as antibiotics and antiviral and antifungal agents to prevent further infection or illness. Adverse reactions from all of these medications can be toxic and uncomfortable. Other common symptoms associated with HIV and AIDS include chronic diarrhea, fat malabsorption, malnutrition, and weight loss. Dr. Conrad Dayrit, one of the six cofounders and a president of the Philippine Heart Association, a president of the Federation of Asian Scientific Academies and Societies, and president of the Philippine National Academy of Science and Technology, was the first to conduct a clinical study using coconut on HIV-infected individuals. In his study, HIV patients were given 3 tablespoons (45 ml) of coconut oil or monolaurin (a coconut oil dietary supplement) daily. The study subjects were not given any other antibiotic or antiviral medications as part of their treatment. Six months later, the results showed that 60 percent of the participants showed signs of great

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overall health improvement, including a higher CD4 count (measure of white blood cells) and a lowered viral load (measure of severity of a viral infection). Although drug therapy can help slow the progression of AIDS, it is not always an option considering the high medical costs that come with regular medicinal reliance. Whether one is taking medication or not, coconut is a wonderful natural supplement to incorporate into the diet to strengthen the immune system and nourish the body. One of the reasons why coconut oil is such a wonderful natural dietary supplement for those with HIV/AIDS is that coconut’s MCTs have actually been scientifically shown to kill the viruses associated with HIV! Coconut’s MCTs also can kill a number of other viruses, such as herpes, hepatitis C, and measles. Coconut oil is rich in antioxidant vitamins such as C and E, which further help to protect and prevent the body from illness.

Coconut’s Immunity-Boosting and Antioxidant Nutrients Fight Against Cancer Cancer is the second leading cause of death in the world, with heart disease being the number one cause. There are many different types of cancer, and it’s estimated that one out of every three people alive today will develop some type of cancer in their lifetime. Our immune system and the white blood cells in our immune system are designed to fight the germs, toxins, and viruses that enter our body on a daily basis. However, when the level of exposure to toxins is greater than the immune system can keep up with, the body becomes stressed, and that is when cancerous cells can grow rapidly, faster than white blood cells can do their job at killing them. Lauric acid, a powerhouse nutrient in coconut, has immense antimicrobial and antibacterial properties, which help to support the immune system. Cytokinins, a powerful nutrient in coconut water, also provide anticarcinogenic, as well as antiaging properties. Coconut milk also contains the nutrient kinetin riboside.

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According a study in The Journal of Clinical Investigations, kinetin riboside has been shown to curb the growth of multiple myelomas (skin cancer) and is thought to potentially inhibit the growth of many other types of cancers, such as prostate, colon, parathyroid adenoma, certain lymphomas, and breast cancer. Therefore, coconut can help kill bacteria, toxins, and germs that can weaken your immune system, which in turns weakens the body, allowing cancer to develop and thrive. Coconut can help improve the health of your body and boost your immune system so that cancer does not have a chance. A study at Loma Linda University funded by the National Cancer Institute reported that vegans have lower rates of cancer than both meat eaters and vegetarians. This is due in no small part to consumption of higher amounts of antioxidant-rich plant foods and no consumption of animal foods. What is even more fascinating is the work completed by Dr. Dean Ornish and Nobel Peace Prize winner Dr. Elizabeth Blackburn. They found that “a vegan diet caused more than 500 genes to change within the body in only months, turning on genes that prevent disease and turning off genes that cause breast cancer, heart disease, prostate cancer, and other illnesses.” Coconut is a plant-based food that supports a vegan lifestyle and is an excellent alternative to animal fats.

Coconut and Caprylic Acid for Healing Candidiasis, Yeast Infections, and Dandruff Candida is genus of single-cell fungi that can cause yeast infections. It is the most common fungal microorganism in healthy individuals and also the most common fungi found in individuals with compromised immune systems. If you have ever had a yeast infection, or dandruff from a dry itchy scalp, or your baby has had a bad diaper rash, or perhaps you’ve experienced oral thrush, you know what Candida is. Its growth can be centralized, such as with a yeast infection in the vagina, resulting in mild discomfort, or it can be widespread throughout

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the body, such as a skin infection, affecting many cells of the body. Candida is usually harmless, especially if topical. However, if candidiasis infection enters systemic circulation, the results could be harmful, even deadly. So how can coconut help reduce yeast infections, dandruff, and diaper rash? Caprylic acid, another type of medium-chain triglyceride found in coconut, also has antibacterial and antifungal properties, helping to prevent fungi such as candida from manifesting and negatively affecting the body. John P. Trowbridge, MD, author of The Yeast Syndrome and president of the American College for the Advancement of Medicine, suggests that caprylic acid, which is naturally occurring in coconut, is effective at fighting candida infections. Because of its true benefits, caprylic acid is becoming a popular supplement for treating candida. However, you could just eat coconut, since coconut naturally contains caprylic acid. Try some of the many yummy recipes in this chapter to boost your immune system. Your taste buds and your white blood cells will thank you!

Coconut: A Summary of the Superfood for Immune System Health Below is a summary of the chapter, listing some of the wonderful benefits coconut contributes toward a healthy immune system. • Coconut water is nature’s vitamin water. Coconut water also contains less

sugar and sodium than most commercial vitamin or electrolyte sports beverages. • Coconut oil is such a wonderful natural dietary supplement for those with

HIV/AIDS because coconut’s MCTs have actually been scientifically shown to have positive effects on viruses associated with HIV. • Lauric acid, a powerhouse nutrient in coconut, has immense antimicrobial

and antibacterial properties, which help to support the immune system.

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• Coconut milk contains the nutrient kinetin riboside, which has been shown

to curb the growth of multiple myelomas (skin cancer) and is thought to potentially inhibit the growth of many other types of cancers. • Caprylic acid, naturally found in coconut, has antibacterial and antifungal

properties, helping to prevent fungi such as candida from manifesting and negatively affecting the body.

Practical Steps to Start Using Coconut for a Healthy Immune System Eat a diet rich in plant-based foods, such as vegetables, fruits, nuts, seeds, legumes, and whole grains. These foods are naturally higher in antioxidants than animal-based foods such as meat, poultry, milk, and cheese. • Use coconut butter in place of dairy butter or margarine on your toast. • Use coconut milk in place of dairy milk or cream in your coffee or tea. • Use coconut oil as a natural immunity-boosting, antiaging moisturizer

on your skin. • Add coconut water or milk to your morning smoothies. • Use coconut water in place of commercial sports drinks, which may con-

tain artificial dyes, sugars, or additives that are harmful to your health and immunity. • Add organic unsweetened shredded coconut to salads and baked goods

for a boost of powerful antioxidants.

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R ECIPES AT A GLANCE

Coconut Recipes for a Healthy Immune System • Immunity

Smoothie

• Grapefruit

with Coconut Sugar

• Stomach • Carrot,

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Soother Smoothie

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Coconut & Cashew Smoothie

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• Sparkling

Creamy Coconut Elixir with Lime

• Turmeric

& Ginger Whipped Sweet Potatoes

• Tropical • F lu

Enzyme Salad

Fighter Juice

• Coconut

• Tropical

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106

108

Kale Cleanser

• Echinacea,

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Coconut & Honey Tea

Immunity Juice

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110

• Breakfast

Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries 111

• Creamy

Green Tea

• Creamy

Coconut, Carrot & Apple Soup

• Strawberry-Banana • Homemade

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Coconut Lemonade

Vitamin Water

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115

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Immunity Smoothie  This smoothie is refreshing and contains one of nature’s natural antibiotics: lime. Lime helps fight infection and keep the body healthy and in top shape. Raspberries and banana provide more immunity-supporting vitamins such as vitamins C and E. Coconut water hydrates the body and flushes out toxins as well as providing natural electrolytes. 1 cup fresh or frozen raspberries (125 g fresh or 250 g frozen) 1 medium-size banana

Add all of the ingredients to a highspeed blender and blend to combine until smooth. Serve immediately.

½ lime, peeled

Yield: Serves 1

1 cup (235 ml) coconut water 3 or 4 ice cubes

Grapefruit with Coconut Sugar Grapefruits are a great quick snack or breakfast item. Citrus fruits contain immunity-boosting vitamin C, and coconut sugar adds a touch of sweetness with an added dose of vitamins and minerals such as iron, calcium, potassium, and zinc. 1 large pink grapefruit

Slice the grapefruit in half. Sprinkle the coconut sugar on top of each grapefruit half. Serve immediately.

1 teaspoon coconut sugar

Yield: Serves 1

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Stomach Soother Smoothie When you don’t feel well, sometimes you lose your appetite. This recipe contains ginger, a powerful stomach-soothing ingredient. Ginger helps aid in digestion and blood circulation around the gastrointestinal tract. This recipe also contains banana, which is a gentle food for the stomach and easy to digest. Blended with coconut milk and blueberries for added vitamin C and a touch of sweetness, this smoothie soothes and satisfies! 1 cup fresh or frozen blueberries (145 g fresh or 155 g frozen) 1 medium-size banana 1 cup (235 ml) unsweetened coconut milk from a carton

Add all of the ingredients to a blender and blend to combine until smooth. Serve immediately. Yield: Serves 1

1 teaspoon grated fresh ginger 3 or 4 ice cubes

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Carrot, Coconut & Cashew Smoothie This is a fun and creamy smoothie, almost so good that it could be dessert! Carrot juice is high in vitamin A and B vitamins, as well as minerals such as calcium, copper, magnesium, potassium, and iron. As we know, an optimal daily intake of vitamins and minerals is key for supporting a healthy immune system. ¼ cup (36 g) raw cashews ½ cup (120 ml) water 1 cup (235 ml) fresh carrot juice ½ cup (120 ml) unsweetened coconut milk from a carton

To soak the cashews, combine the cashews with the ½ cup water in a tightly sealed container, and place in the refrigerator for at least 5 hours, or preferably overnight.

¼ teaspoon pure vanilla extract

Once the cashews have soaked, add all of the ingredients to a blender and blend to combine until smooth. Serve immediately.

3 or 4 ice cubes

Yield: Serves 1

1 tablespoon (15 ml) pure maple syrup 1 teaspoon ground cinnamon

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Sparkling Creamy Coconut Elixir with Lime Staying hydrated when you are sick, and to keep the body from becoming sick, is so important! Optimal hydration helps the body flush out toxins. This sparkling elixir provides the body with hydration, as well as immunity-boosting ingredients such as lime and honey, a natural sweetener with an added boost of vitamins and minerals. 1 cup (235 ml) sparkling water or club soda ¼ cup (60 ml) coconut cream or canned coconut milk

Add all of the ingredients to a highspeed blender and blend to combine until smooth. Serve immediately. Yield: Serves 1

Juice of ½ lime 1 tablespoon (20 g) local, raw, honey or to taste 3 or 4 ice cubes

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Turmeric & Ginger Whipped Sweet Potatoes Comfort food is perfect when you feel under the weather. Enjoy this yummy and comforting side dish and be on your way to getting well! Sweet potatoes are high in vitamins A and C. Turmeric, sometimes referred to as a “super spice,” with research suggesting it can help reduce physical pain, is a powerful antioxidant and contains vitamins and minerals such as B vitamins, iron, and manganese. 2 tablespoons (28 g) organic, raw, unrefined coconut oil, divided 2 medium-size sweet potatoes, peeled and chopped 1 small onion, chopped ½ teaspoon ground turmeric ½ teaspoon grated fresh ginger Kosher salt and freshly ground black pepper, to taste

Preheat the oven to 425°F (220°C, or gas mark 7). Grease a baking sheet with 1 tablespoon (14 g) of the coconut oil. Arrange the chopped sweet potatoes in a single layer on the baking sheet. Roast for 20 to 25 minutes, until soft. Meanwhile, heat the remaining coconut oil in a medium-size skillet over low heat. Add the onion and sauté until caramelized. Place the sweet potatoes in a high-speed blender or food processor and add the onions, turmeric, and ginger. Season with salt and pepper and purée until smooth. Serve hot. Yield: Serves 2

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Tropical Enzyme Salad This salad is simple to prepare, refreshing, and high in vitamins. Papaya, pineapple, mango, and lime provide an immunity-supporting dose of vitamin C. Lime also offers antibiotic and antibacterial properties. This dish is great at breakfast, lunch, or dinner, or as a snack or dessert. 1 papaya, peeled, seeded, and chopped 1 mango, peeled, pitted, and chopped 1 large avocado, pitted, peeled, and chopped Juice of ½ lime ¼ cup (21 g) unsweetened shredded coconut

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Mix the papaya, mango, and avocado together in a medium-size bowl. Drizzle the lime juice over the fruit and mix gently. Sprinkle with the shredded coconut and serve immediately. Yield: Serves 3

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Flu Fighter Juice (See photo, page 87) Juicing is an excellent way to consume high doses of raw nutrients. Drink this beverage and the flu will have no chance! Parsley has strong detoxification properties, helping rid the body of toxins. Celery is cleansing, hydrating, and fibrous. Apples contain pectin, a gelatinous fiber that binds to toxins to help excrete them. Carrots are commonly juiced into a healthy beverage due to their levels of vitamin A, B complex vitamins, calcium, copper, magnesium, potassium, and iron. Lime is a natural antibiotic and works to help fight the free radicals that can make us sick. 6 carrots, chopped

Add the carrots, celery, apple, parsley, lime juice, and coconut oil to a masticating juicer, and juice. Serve immediately over ice.

3 stalks celery 1 large apple, sliced 1 handful fresh Italian parsley

Yield: Serves 2

Juice of ½ lime 2 teaspoons organic, raw, unrefined coconut oil, melted Ice cubes, as desired

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Coconut Kale Cleanser This recipe contains ingredients that support the cleansing and detoxification process to restore and repair the body to an optimal level of health. Kale contains fiber, vitamin C, and calcium. Lemons contain phytochemicals, which help the body defend against toxins such as pollution and pesticides. Coconut water is hydrating and full of electrolytes. 1 small bunch kale 3 stalks celery 1 cup (160 g) chopped fresh pineapple ½ lemon ¼ cucumber

Add the kale, celery, pineapple, lemon, and cucumber to a masticating juicer, and juice. Pour into a large glass, add the coconut water, and stir to combine. Serve immediately. Yield: Serves 1

¼ cup (60 ml) coconut water

Echinacea, Coconut & Honey Tea Echinacea helps improve the health of white blood cells, which are the cells in the body that support a healthy and strong immune system. Blended with vitamin-packed honey and antibacterial coconut butter, this tea is nourishing, comforting, and immunity-boosting. 1 cup (235 ml) water 1 echinacea tea bag 1 tablespoon (20 g) local, raw honey 1 teaspoon organic, raw, unrefined coconut oil

Boil the water in a kettle and then pour into a mug. Add the tea bag and let steep for 3 to 5 minutes. Add honey and coconut butter and stir to blend. Serve hot. Yield: Serves 1

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Tropical Immunity Juice This is a sweet beverage that also provides the body with a huge dose of immunity-supporting nutrients. Ginger is great for digestion, provides anti-inflammatory benefits, and can help protect the body against cancer. Beets contain vitamin C, folate, manganese, and fiber. Parsley is one of the most popular herbs in the world and is a rich source of vitamins K, C, and A as well as having cleansing and detoxifying properties. With hints of pineapple and hydrating sweet coconut water, this juice will make you feel like you’re on vacation! 3 stalks celery

Add the celery, carrots, beet, cucumber, pineapple, ginger, and parsley to a masticating juicer, and juice. Pour into a large glass, add the coconut water, and stir to combine. Serve immediately.

3 large carrots 1 small beet, peeled ¼ cucumber 2 cups (320 g) chopped fresh pineapple 1 tablespoon (8 g) grated fresh ginger

Yield: Serves 2

A pinch of fresh Italian parsley ½ cup (120 ml) coconut water

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Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries Eating a healthy breakfast can help us make healthier dietary choices all day long. When we don’t feel in top form, it’s easy to reach for comfort foods, which are often more comforting than they are nourishing. So start your day off right with a meal that is both comforting and nourishing. This high-fiber breakfast quinoa features antioxidant-rich blueberries, vitamin-packed coconut sugar, and creamy coconut milk. 1 cup (173 g) yellow quinoa 2 cups (475 ml) water 1 tablespoon (14 g) organic, raw, unrefined coconut oil 2 tablespoons (8 g) raw pumpkin seeds Pinch of Celtic or Himalayan sea salt ½ cup (120 ml) unsweetened coconut milk from a carton 1 tablespoon (13 g) coconut sugar ½ cup (75 g) blueberries

Rinse the quinoa in a fine-mesh strainer under running water. Bring the 2 cups (475 ml) water to a boil in a medium-size pot, and add the quinoa. Cook for 25 to 30 minutes, stirring occasionally, or until the liquid has absorbed into the quinoa. Meanwhile, preheat the oven to 375°F (190°C, or gas mark 5). Grease a baking sheet with the coconut oil and evenly spread out the pumpkin seeds on the baking sheet. Sprinkle with the salt. Toast the pumpkin seeds for 6 minutes, stirring them after 3 minutes. Watch carefully, because they burn easily! Heat the coconut milk in the microwave until steaming. Divide the cooked quinoa between serving bowls. Sprinkle with the coconut sugar, and top with the blueberries. Sprinkle with the toasted pumpkin seeds. Pour the hot coconut milk over the top. Serve immediately. Yield: Serves 2 Coconut for Immunit y

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Creamy Green Tea Green tea is a proven powerhouse of antioxidants. This warm tea is blended with sweet immunity-boosting honey and creamy coconut milk. This energizing, warming, and satisfying beverage is perfect to sip in the morning or afternoon. 1 cup (235 ml) water ½ cup (120 ml) unsweetened coconut milk from a carton 1 tablespoon (20 g) local, raw honey 1 green tea bag

Boil the water in a kettle. Meanwhile, heat the coconut milk and honey in a small saucepan, and then froth with a handheld milk frother until foamy. (If you don’t have one of these, whisk it vigorously with a wire whisk.) Pour the water into a large mug, add the tea bag, and let steep for 3 to 5 minutes. Top with the frothed coconut milk and serve hot. Yield: Serves 1

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Creamy Coconut, Carrot & Apple Soup When you are feeling under the weather, almost nothing tastes as good as a bowl of soup. This soup is full of vitamins and minerals from the carrots and apples. This dish also contains coconut, of course, which has antibacterial properties. With immunity-supporting spices such as nutmeg, ginger, and cloves, this dish is delicious and nourishing. 1 tablespoon (14 g) organic, raw, unrefined coconut oil 1 small yellow onion, sliced 2 cloves garlic, minced 2 tablespoons (16 g) grated fresh ginger Pinch of ground nutmeg 1 large green apple, chopped 5 cups (2½ pounds, or 1.1 kg) chopped carrots 4 cups (946 ml) low-sodium vegetable broth Pinch of Celtic or Himalayan sea salt

In a large soup pot over medium heat, heat the coconut oil. Add the onions and cook until caramelized and translucent. Add the garlic, ginger, and nutmeg, stir slightly, and let cook for 1 minute, until the flavors blend. Add the apple and carrots and cook for 2 to 3 minutes, stirring occasionally. Add the vegetable broth to the pot and bring to a boil. Lower the heat to a simmer and cook, uncovered, for 30 to 45 minutes over low heat. Let the soup cool completely before transferring to a high-speed blender. Only fill the blender halfway at a time. You may have to do multiple rounds to blend all of the soup. Return all of the soup to the pot and heat the soup again over medium-low heat.

Unsweetened shredded coconut, for garnish

Serve warm, sprinkled with sea salt and coconut flakes. Yield: Serves 4

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Strawberry-Banana Coconut Lemonade Commercial lemonade can contain high amounts of sugar, artificial flavorings, and food dyes—not to mention, it can be expensive. To keep hydrated and in support of a healthy immune system, create your own refreshing lemonade using one of nature’s best sources of vitamins—fruits. This recipe is packed with antioxidants and vitamin C from whole foods. The coconut sugar also adds a touch of sweetness with the punch of minerals, such as calcium and magnesium. 1 cup (235 ml) lemon juice or juice from 10 to 12 fresh lemons

Add coconut sugar and lemon juice to a tall, glass pitcher and stir until evenly dissolved. Wash and slices strawberries and add to the pitcher.

½ cup (100 g) coconut sugar 3 cups (705 ml) cold water 1 medium banana, sliced 1 cup (170 g) fresh strawberries, sliced 12 to 15 ice cubes

Peel and slice banana and add to the pitcher. Add water and stir again until evenly combined. Lastly, add the ice cubes. You can serve immediately, or, for optimal enjoyment, let the beverage sit in the refrigerator for 1 to 2 hours to allow the flavors to blend. When ready to enjoy, give the lemonade a stir and pour into individual glasses. Yield: Serves 6

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Homemade Vitamin Water Commercial vitamin water contains sugar, food dyes, and manmade vitamins, and it can be expensive. To keep hydrated in support of a healthy immune system, create your own homemade vitamin water using one of nature’s best sources of vitamins— fruits. This recipe is packed with vitamin C from whole foods and antioxidants. ¼ cup (37 g) blueberries 1 to 2 cups (235 to 475 ml) coconut water 8 cups (2 L) water 1 orange 1 lime

Place 1 or 2 blueberries in each section of an ice cube tray. Pour the coconut water over each section until the tray is full. Freeze the coconut-blueberry ice cubes. Fill a large pitcher with the 8 cups (2 L) water. Slice the orange and lime and add to the pitcher. Refrigerate to chill. When the ice cubes are frozen, pour the vitamin water into glasses and add a couple of coconut-blueberry ice cubes to each glass. Yield: Serves 8

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C H A P TER 5

Health Benefits: Coconut for Beauty Did you know that coconut oil has been used for centuries as a natural beauty staple? It may seem slightly odd to use the same product for both the kitchen and the bathroom, but it’s true! Coconut is versatile, costeffective, provides many antiaging and nourishing nutrients, and smells great! There are many ways you can use coconut as a healthier beauty alternative. Throughout this chapter, you will learn how coconut can help you achieve a natural glow and improve the health of your hair and nails. You will also find many fun and easy coconut beauty recipes, both for the body and for dinner!

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You Are What You Eat—and What Beauty Products You Use, Too Did you know that your skin is your body’s single largest organ? One role that your skin plays is that of protector. Imagine your skin like a screen door: It allows oxygen in, but keeps larger, harmful particles out. Your skin is also responsible for excretion of carbon dioxide, toxins, and other wastes. What we put onto our skin affects our health just as much as what we put in our body. In fact, what we put onto our skin could affect our body more. When we consume something, we digest it, and then our liver helps us to filter the nutrients to decipher if what we’ve consumed is usable for our body’s good or not. When our liver wants to get rid of an unusable nutrient or chemical, the main method of detox is through our stool, urine, and skin. Those nutrients that our liver is in favor of using for the betterment of our health are released into the bloodstream and can travel to the cells throughout our body, helping us to stay alive and well. So we have the help of the liver as a gatekeeper, managing what nutrients enter our bloodstream and what chemicals we excrete. However, what we put onto our skin seeps in and directly enters our bloodstream. The chemicals and additives that are in topical body products do not go to the liver first, they do not pass go, and they do not collect $200. They enter your bloodstream and can immediately add toxins to your body. This is scary! According to an analysis by the Environmental Working Group, the average woman in the United States uses about 12 personal care products per day, while the average man uses about 6 personal care products. Often skin care products and personal care products can be expensive, and all too often, they do not even provide the beauty results we hope for! The wonderful thing about using coconut as a beauty product is that it is inexpensive, very versatile, and contributes many beautifying benefits, such as natural antioxidants to reduce the aging process, healthy fats for strong and shiny hair, and antibacterial properties to reduce inflammation and acne, and promote glowing skin!

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Many commercial beauty products contain ingredients that are anything but beautifying or natural. Just as you would carefully read the ingredient list on any food you would consider buying and consuming, you should do the same for any body product you are considering buying and using as well. DID YOU KNOW? Did you know that your commercial skin cream could contain mercury? Symptoms of mercury poisoning include tremors, memory problems, irritability, and changes in vision or hearing. An investigation conducted by the U.S. Food and Drug Administration concluded that imported skin creams might contain toxic levels of mercury and other heavy toxic metals. “Exposure to mercury can have serious health consequences,” says Charles Lee, M.D., a senior medical advisor at the FDA. Have you heard that lipstick can contain lead? After an alert pertaining to this topic was released by the Campaign for Safe Cosmetics, the FDA tested hundreds of lipsticks and discovered that 100 percent of the lipsticks they tested were positive for lead content! “Lead is a proven neurotoxin that can cause learning, language, and behavioral problems such as lowered IQ, reduced school performance, and increased aggression. Pregnant women and young children are particularly vulnerable to lead exposure, because lead easily crosses the placenta and enters the fetal brain, where it can interfere with normal development,” according to Sean Palfrey, M.D., a professor of pediatrics and public health at Boston University and the medical director of Boston’s Lead Poisoning Prevention Program. “Since recent science suggests that there is truly no safe lead exposure for children and pregnant women, it is disturbing that manufacturers are allowed to continue to sell lead-containing lipsticks.” These are just two alarming examples of the toxicity that exists in many everyday personal care and beauty products. Using natural and organic beauty products that do not contain toxic chemicals is a wonderful beauty philosophy. So stock up on some coconut, because someone (you!) is about to get even more beautiful!

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Nature’s Most Natural and Versatile Beauty Ingredient To enhance your natural beauty, use one of nature’s best beauty products! Organic unrefined coconut contains no artificial ingredients or toxic chemicals. Coconut also contains two very important vitamins for beauty: vitamins E and C. These are two powerhouse antioxidants that support healthy skin collagen and skin elasticity and reduce the free radical damage that can cause our skin to age, produce skin spots, and discolor. When we are young, our skin elasticity is tight, smooth, and relatively healthy. As we age, having lived in the world exposed to daily chemicals, toxins, and dietary pesticides, free radical damage can escalate and break down healthy cells, transforming our young, smooth, and firm skin into wrinkly, dry, tired-looking skin. Free radical damage is a major culprit in the decline in our overall health, and also in the decline in our beauty-related health. Coconut contains antioxidants, which fight against free radical damage to slow aging and keep you looking young and glowing.

Coconut Oil for Healthy, Shiny, Gorgeous Hair If you color your hair, have an active lifestyle, or live in the sunshine, you are familiar with the damage that happens to hair from heat, sun, and chemicals. Damaged hair breaks easily, is dry, and has split ends. Instead of reaching for expensive hair creams, salon deep-conditioning treatments, or fad beauty product trends, reach for coconut! A study published in the Journal of Cosmetic Science compared different plant oils for repairing hair damage and concluded that coconut oil is the best treatment to keep hair from breaking. Coconut’s natural oils are quickly absorbed to moisturize hair as well as to provide hair with vitamins and minerals to further support healthy locks. You can easily add a teaspoon or two—a little bit goes a long way—of coconut oil to the ends of your hair, or try a homemade coconut deep conditioner (see page 128). Not only is coconut oil less expensive than fancy brand products or salon services, it is almost always chemical- and toxin-free. Look for organic raw unrefined coconut oil as your goto hair beauty staple, and watch as your dry, lackluster hair begins to transform and become shiny and healthy. People may even start asking you, “What’s your secret to such beautiful hair?”

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Goodbye Acne and Blemishes! Coconut has strong antibacterial properties, which can help reduce the growth of acne and bacteria buildup on the skin. Acne is caused by an infection to the sebum glands from bacteria, causing inflammation, redness and swelling, and pain. The two microbial agents naturally occurring in coconut that fight bacteria are capric acid and lauric acid. Not only do these microbial agents help to fight bacteria on the topical layer of your skin, but also they absorb into your skin, providing further assistance to fighting the root cause of acne at the sebum glands. Every skin type is different, and those who already have oily skin may be reluctant to use oil, such as coconut oil, on their already oily skin. Begin by adding a very small amount to your skin at a time, no more than a pea-size amount. Some skin types are what is known as “combination skin,” being both oily and dry at the same time, in different areas. For example, you may find that you break out on your jawline, but never on your forehead or cheeks. Your forehead and cheeks may be your dry zone, and so you could apply more coconut to this area and less to already oily areas. However, since coconut helps to reduce inflammation and bacteria, a little bit can in fact help nourish your skin and balance it out, even in the oily spots. The best way to prove that coconut is good for your skin is to try it out for yourself and see what application methods work best for you. Make sure to choose and use only organic raw unrefined coconut oil, as it is noncomedogenic, which means the oils will not clog your pores. Using processed and refined coconut oil, especially coconut oil that has been hydrogenated, can clog your pores and make your skin even worse. According to Dr. Bruce Fife, also known as “Dr. Coconut,” those who use coconut for acne or skin blemishes will experience one of two outcomes: Their acne will clear up quickly, or their acne will worsen before improving. For those whose acne worsens, this is not because coconut does not work; it is because the increased use of coconut is helping to detox your body. One of the main methods we have for releasing toxins from our body is through our skin. As you continue to use coconut, its super healing nutritional properties can result in a detox

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effect, pushing toxins out of your system and up to the surface of your skin. This “backfire” or intense acne breakout could make you want to give up on coconut, but please don’t! You will soon see an improvement. The more toxic your body is, the longer it will take for your skin to completely clear up. Your skin is such a fantastic window into the health of your body; for example, breakouts in the jaw and neckline area may be related to hormonal imbalances, while breakouts on the cheeks and forehead may be related to digestion. Breakouts are no fun, and for teenagers and adults alike, they are embarrassing. However, know that by using coconut you are moving in the right direction to take care of your health and the health of your skin. One suggestion for speeding up the detox process is to further nourish your body with foods high in antioxidants, such as organic fruits and vegetables, and plenty of water. Also try not to stress about your acne, which can make it worse! Everyone’s body is different and everyone will have a different experience using coconut, but with continued use, you will begin to see the amazing benefits of this super beauty food.

Coconut Oil as Beauty Favorite for the Famous Everyone is looking for the answer to the fountain of youth. Could it be that we all just need a little more coconut? I think so, and so do many beauticians, dermatologists, and research scientists. Coconut oil is also gaining popularity in the entertainment industry as models, actors, and famous doctors fall in love with coconut’s antiaging and beautifying benefits. Victoria’s Secret model Miranda Kerr says that coconut oil is one of the secrets to her success. She claims it is the key to her clear skin, shiny hair, and trim figure. She states, “I will not go a day without coconut oil. I personally take four tablespoons [56 g] per day, either on my salads, in my cooking, or in my cups of green tea.” Kourtney Kardashian, known for her gorgeous shiny hair, has said that she “does a hair mask once a month made out of avocado, mayonnaise, egg,

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olive oil, castor oil, and coconut oil.” Gwyneth Paltrow, famous for her healthy and organic lifestyle, claims to use coconut oil on a regular basis to moisturize her skin after a bath. On her website, goop.com, she says, “I love Epsom salt baths to detox, revive muscles, and de-puff skin. While in the bath, I use an exfoliating mitt, which stimulates skin and leaves it soft and bump free. After the bath, I slather my skin with extra-virgin organic coconut oil.” Dr. Mehmet Oz is a big supporter of coconut oil for a healthy lifestyle and has talked about it on his television show. Could it be that coconut is one of the best-kept secrets the famous use to enhance their good looks? We can at least see the theme: that those who regularly use and consume coconut are individuals who have some of the most beautiful skin and hair in the world.

Coconut: A Summary of the Superfood for Beauty Below is a summary of the chapter listing some of the wonderful benefits coconut contributes for beauty. • Coconut is inexpensive and versatile and contributes many beautify-

ing benefits, such as natural antioxidants to reduce the aging process; healthy fats for strong, shiny hair; and antibacterial properties to reduce inflammation and acne and promote glowing skin. • Using natural and organic beauty products that contain coconut, but do

not contain toxic chemicals, is the best way to achieve beautiful skin and hair. • Coconut contains vitamins C and E, two powerhouse antioxidants that

help to support healthy skin collagen and skin elasticity and reduce the free radical damage that can cause skin aging, spots, and discoloration. • Coconut’s natural oils are quickly absorbed to moisturize hair as well

provide hair with vitamins and minerals to further support healthy locks.

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• Coconut has strong antibacterial properties from capric acid and lauric

acid, which can help reduce the growth of acne and bacteria on the skin. • Coconut oil is also gaining popularity in the entertainment industry

as models, actors, and celebrity doctors tout the benefits of coconut’s antiaging and beautifying benefits.

Practical Steps to Start Using Coconut for Beauty Read the ingredient list on your personal care products. Just as you would with food, if you are not familiar or comfortable with an ingredient, do not buy or use it. • Use coconut oil as a moisturizer instead of heavy lotions with artificial

fragrances and other bothersome ingredients. • Use coconut oil as a hair conditioner. Just apply a small amount to the

ends of your hair when you are showering. • Begin incorporating coconut into your daily diet to help improve your

overall health so that you can glow from the inside out. • Drink water, or even better, drink coconut water. Water is an important

nutrient to help flush out toxins, hydrate the body, and improve skin beauty. Dehydration can lead to dry skin, so drink up! • Embrace your natural beauty! You are beautiful just the way you are and

do not need heavy layers of makeup or loads or hair care products to make you more beautiful. It is also very expensive to use an abundance of beauty products. Instead, use natural and versatile beauty products such as coconut to enhance your natural beauty.

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R ECIPES AT A GLANCE

Coconut Recipes for Beauty • Vanilla

Coconut Body Scrub

• Eczema-Be-Gone

Body Scrub

• Coconut

Deep Conditioner

• Coconut

Facial Primer

• A ntiaging • Blemish

• Sweet

Cuticle Cream

Detox Slushy

• Sweet

• Rockin’

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136 137

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& Salty Beauty Dressing

• No-Bloat

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Coconut Beauty Bars

Beauty Burritos

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Coconut Facial Mask

Bliss Smoothie

• No-Bake • R aw

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Coconut Moisturizer

• Coconut-Lemon • Beauty

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128

Control Moisturizer

• Avocado

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Beauty Juice

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(Almost) Raw Tacos

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Vanilla Coconut Body Scrub  Keep your skin smooth, silky, and smelling great with this homemade body scrub! This recipe is also very cost-effective. 1 cup (200 g) coconut sugar 1 cup (225 g) organic, raw, unrefined coconut oil, melted 10 drops pure vanilla essential oil

Place all of the ingredients in a mediumsize bowl. Using a whisk or handheld electric mixer, whip together until smooth. Store the body scrub in a glass container, such as a mason jar. To use, simply slather onto your body, rubbing it on your skin to exfoliate, and rinse well. Yield: 2 cups (425 g)

Eczema-Be-Gone Body Scrub Evening primrose has long been used to naturally treat eczema, and combined with vitamin-packed coconut sugar, it makes a perfect treatment to calm skin while scrubbing away dry, itchy dead skin cells. 1 cup (225 g) organic, raw, unrefined coconut oil, melted ¼ cup (50 g) coconut sugar 10 drops pure evening primrose essential oil

Whisk all of the ingredients together in a small bowl. Store in a glass container, such as a mason jar. To use, lather the body scrub on as needed and scrub body thoroughly. Rinse well. Yield: 1¼ cups (275 g)

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Coconut Deep Conditioner (See photo, page 117)

Deep-conditioning treatments from the salon are expensive and commonly rely on products that are full of toxic chemicals. You can deep-condition your own hair to achieve shiny, soft, and strong hair. Simply use this recipe! You will see the best results if you use it once or twice per week. 1 can (13½ ounces, or 400 ml) full-fat coconut milk 1 tablespoon (20 g) local, raw honey 1 tablespoon (14 g) organic, raw, unrefined coconut oil

Place all of the ingredients in a mediumsize bowl. Using a whisk or handheld electric, whip together until smooth. Store the conditioner in a glass container, such as a mason jar. To use, slather onto the ends of your hair, leave on for 5 minutes, and rinse well. Yield: 1 cup (235 ml)

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Coconut Facial Primer It’s a good idea to hydrate the skin with a primer before applying any makeup. If the skin is red and blotchy, it can lead us to overapply makeup to try and cover up those red patches. Instead, soothe the skin beforehand. You’ll be able to wear less makeup and have a more natural and even skin tone. Peppermint oil helps to reduce facial redness and create more even skin tone. 1 cup (225 g) organic, raw, unrefined coconut oil, melted 10 drops pure peppermint essential oil

Whisk both ingredients together in a small bowl. Store in a glass container, such as a mason jar. Use a dropper to apply 1 or 2 drops of primer to clean hands and smooth over entire face and neck. Allow primer to absorb, 3 to 4 minutes, before applying makeup. Yield: 1 cup (225 g)

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

Antiaging Coconut Moisturizer

This moisturizer is so simple and pure that it only needs two ingredients. Coconut contains vitamins that help fight the aging process, and with an added dose of vitamin E essential oil, you are sure to support a youthful glow both on the body and on the face! 1 cup (225 g) organic, raw, unrefined coconut oil, melted 1 tablespoon (15 ml) pure vitamin E essential oil

Place both ingredients in a medium-size bowl. Using a whisk or handheld electric mixer, whip together until smooth. Store the moisturizer in a glass container, such as a mason jar. Use daily. Yield: 1 cup (225 g)

Blemish Control Moisturizer This is an inexpensive and effective treatment to improve the health of your skin and reduce inflammation. Coconut provides antibacterial properties to reduce acne and blemish growth. Tea tree oil has long been used as an antiseptic and to help fight acne. 1 cup (55 g) organic, raw, unrefined coconut oil, melted 10 drops pure tea tree essential oil

Whisk both ingredients together in a small bowl. Store in a glass container, such as a mason jar. Use a tiny amount after washing your face, morning and night; a little goes a long way! Yield: 1 cup (55 g)

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Avocado Coconut Facial Mask Avoid expensive, complicated, and artificial facial treatments or masks. This treatment is simple, perfect for sensitive skin, and is extremely hydrating to help create a natural glow. Use it once a week. It’s best when prepared fresh before each treatment and used in its entirety. Wash and exfoliate the face and neck prior to application. 1 large avocado, pitted and peeled 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted 1 teaspoon local, raw honey

Place all of the ingredients in a food processor and pulse until smooth. Apply to the face and neck down to the collarbone with hands, and let sit for 10 to 15 minutes. Rinse face well with warm water and pat dry. Yield: About ½ cup (175 g)

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Coconut-Lemon Cuticle Cream We use our hands for so many things every day: washing dishes, doing laundry, preparing meals, running errands, working in the yard, typing on our computer keyboard, searching for things in our purse or bag. Your cuticles are busy and can easily become dry and cracked. This recipe is simple to make and can be applied daily to keep your cuticles strong, hydrated, and gorgeous. ¼ cup (55 g) organic, raw, unrefined coconut oil 1 teaspoon pure vitamin E essential oil 10 drops pure lemon essential oil

In a small saucepan over low heat, melt the coconut oil. Remove the pan from the heat and add the essential oils, mixing to combine. Transfer the entire mixture to a small glass container with a lid. Store the cuticle cream in the refrigerator to cool and set. Apply to cuticles as needed. Yield: ½ cup (55 g)

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Beauty Bliss Smoothie Eating foods that boost beauty helps the body glow from the inside out. This smoothie is a great quick meal or snack that is very hydrating, thanks to the creamy coconut milk and refreshing coconut water. The banana adds creaminess as well as fiber and vitamins. ½ cup (120 ml) coconut water ½ cup (120 ml) unsweetened coconut milk from a carton

Add all of the ingredients to a blender and blend until smooth. Pour into a tall glass and serve immediately.

½ frozen banana, cut into chunks

Yield: Serves 1

1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted 4 ice cubes

Sweet Detox Slushy This beverage is sweet, limy, and refreshing. Mint helps to improve digestion, lime has strong antioxidant and antibacterial properties, and watermelon is both hydrating and fibrous. This is a perfect thirst quencher to replace soda or other sugary beverages. 2 cups (300 g) chopped seedless watermelon 1 cup (235 ml) unsweetened coconut milk from a carton

Add all of the ingredients to a high-speed blender and blend until smooth. Serve immediately. Yield: Serves 1

Juice of ½ lime 3 fresh mint leaves 3 or 4 ice cubes

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No-Bake Coconut Beauty Bars Looking for a low-sugar, highly delicious, and beauty-food-rich snack or dessert? This beauty bar is perfect! It’s raw, to help lock in the most nutritional value. This recipe contains pumpkin seeds, which are high in zinc and have been associated with helping to reduce inflammation and acne. Almonds are rich in vitamin E, and with a double threat of coconut butter and coconut flakes, you will be on your way to feeling and looking nourished, satisfied, and even more gorgeous. 2½ cups (361 g) raw almonds, chopped 1 cup (85 g) unsweetened dried coconut flakes ½ cup (90 g) dried pitted dates, chopped ½ cup (32 g) raw pumpkin seeds ½ cup (170 g) local, raw honey ½ cup (112 g) organic, raw, unrefined coconut oil, melted

Add all of the ingredients to a food processor and blend until a thick batter forms. Use a spatula to scoop the batter off the sides of the food processor to help evenly blend the batter, and continue to blend. The batter should be spreadably smooth yet have small portions of ingredients visible, similar to a chunky nut butter consistency. With the spatula, evenly distribute the batter into an ungreased 9 × 13-inch (23 × 33 cm) baking dish. Cover and refrigerate for 1 to 2 hours.

1 teaspoon pure vanilla extract ½ teaspoon kosher salt ¼ teaspoon ground cinnamon

Use a sharp knife to cut into 12 bars. Wrap each bar in waxed paper and place in an airtight container. Store the bars in the refrigerator. Yield: 12 bars

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Raw Beauty Burritos What makes this dish such a beautifying meal is its content of cleansing, fibrous nutrients such as kale and cabbage leaves. It is also a raw meal, which means that its nutritional value is excellent. Parsley is a beauty food known for its cleansing properties, and avocado is creamy and decadent and contains the beautifying vitamin K, vitamin C, potassium, and folate. 2 large red cabbage leaves ½ avocado, pitted, peeled, and mashed ½ cup (33 g) baby kale leaves or shredded kale ½ cup (27 g) microgreens ½ large carrot, shredded ¼ cup (15 g) chopped fresh Italian parsley 1 tablespoon (15 ml) Sweet & Salty Beauty Dressing (page 139)

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Spread one side of each cabbage leaf with the avocado. On top of the avocado, layer the kale, microgreens, carrots, and parsley. Drizzle with the dressing and roll up the cabbage leaves to make burritos. Serve immediately. Yield: Serves 1

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Sweet & Salty Beauty Dressing Many commercial condiments, sauces, and salad dressings have long lists of ingredients that are typically not ideal for optimal health and beauty. This dressing is simple to make (though it’s best made fresh each time you want to serve it) and contains no artificial ingredients. Add this dressing to salads; drizzle it over a bowl of rice, beans, and vegetables; or use it as a dipping sauce for crudités. 2 tablespoons (20 g) mashed avocado 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted

Pulse or whisk all of the ingredients together in a food processor or small bowl.

1 teaspoon local, raw honey

Yield: About 3 tablespoons (45 ml)

Pinch of Celtic or Himalayan sea salt

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No-Bloat Beauty Juice It’s hard to feel beautiful if you are feeling bloated! Cranberries will help flush out the bloated feeling. Increasing your overall hydration also helps flush out any excess sodium that may be causing bloating. Drinking vinegar, such as apple cider vinegar, brings an abundance of health benefits, and the acetic acid can help clear up blemishes. ½ cup (120 ml) coconut water

Stir the first five ingredients together in a glass. Add ice cubes. Serve immediately.

½ cup (120 ml) unsweetened 100% cranberry juice

Yield: Serves 1

Juice of ¼ lime 1 tablespoon (15 ml) apple cider vinegar 1 tablespoon (20 g) local, raw honey Ice cubes, as needed

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Rockin’ (Almost) Raw Tacos Eating raw foods is a great way to get the most nutritional benefits, as cooking can denature nutrients and enzymes. This meal is high in nutritional value and packed with vitamin C from the sweet potatoes, protein and fiber from the beans, vitamins A and C from the carrots, and vitamin C and calcium from the kale. While this dish is not completely raw, with cooked beans, sweet potato, and taco shells, it’s an excellent baby step toward enjoying raw foods. ½ cup (55 g) chopped sweet potato 1 tablespoon (14 g) organic, raw, unrefined coconut oil, melted ½ cup (86 g) cooked black beans 2 organic corn taco shells ¼ avocado, pitted and peeled ½ cup (40 g) finely chopped baby kale ¼ cup (27 g) grated carrots ¼ cup (60 ml) pico de gallo

Preheat the oven to 425°F (220°C, or gas mark 7). Arrange the chopped sweet potato evenly on a baking sheet. Drizzle the potato pieces with the coconut oil and toss to coat evenly. Bake for 20 to 25 minutes, until soft and golden brown. Heat the beans in a small saucepan over low heat. When the sweet potatoes are cooked, put the taco shells in the oven to warm. Mash the avocado. Layer the warmed tacos with the avocado, then the sweet potatoes, and then the black beans, kale, carrots, and pico de gallo. Serve immediately. Yield: Serves 1

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C H A P TER 6

The Versatility of Coconut As a coconut grows, it passes through many edible stages providing different nutritional benefits. During the immature stage of a coconut, while it is still green, it is full of sweet, hydrating coconut water. On average, one immature coconut will contain about 1 quart (960 ml) of hydrating and nourishing water. As a coconut begins to mature, it grows a layer of “meat” on the inside. At this stage, the coconut meat is soft, white, and has a similar consistency to a softboiled egg white. The meat at this stage can easily be spooned and eaten. As we know, coconut meat is rich in medium-chain triglycerides (MCTs), which help promote immunity, weight loss, heart health, glowing skin, and strong hair. Coconut milk, which is different than coconut water, is made from the coconut meat, in a process of soaking fresh or dried coconut meat with warm water. As the coconut continues to mature and ripen, the coconut meat within the shell will become hard and thick. The coconut water inside will lose its sweetness and begin to resemble regular water. At this stage, the hard coconut meat can be dried, shredded, or used for making coconut oil. When a coconut is fully matured and ripe, it will naturally fall off the tree. After coconuts fall to the ground, they can germinate and sprout a white, sweet sponge-like ball within the innermost center of the coconut. This ball then absorbs the coconut water and coconut meat. This ball within the coconut is often called an “apple.” This “apple” can be eaten, and it is considered a delicacy.

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Although coconut water is a great source of dietary fiber and hydration, the coconut meat is the most versatile part of the coconut and can be made into coconut butter, coconut oil, and shredded or flaked coconut. Coconuts, although high in calories, are very high in nutritional value. They are an excellent source of manganese, molybdenum, and copper. Coconut is also a good source of zinc and selenium. Throughout this chapter we will explore the different forms in which coconut is available to us and highlight the health benefits associated with each. Following that are some delicious recipes that use coconut in fun and creative ways.

Coconut Meat Coconut meat is the white inner lining of a coconut. Coconut meat is soft when the coconut is immature and becomes hard when the coconut is fully ripe. Coconut meat can be used for making coconut oil, coconut butter, and dried shredded or flaked coconut. One cup (80 g) of raw coconut meat contains approximately 285 calories and 28.6 grams of fat, predominately from saturated fat. Coconut meat contains medium-chain triglycerides (MCTs), which have been shown to support a healthy heart. Dr. Janaki Gooneratne, the head of Food Technology at the Industrial Technology Institute in Sri Lanka, revealed in 2013 the results of an extensive study on coconut oil in the diet of people living in Sri Lanka, an area known as the “coconut triangle” due to its high coconut consumption. In Sri Lanka, coconut is the second most consumed food source, with rice being the first. Dr. Gooneratne believes that her extensive research is the first study of its kind and magnitude on coconut oil. She said that “despite the long-standing interest in the diet-heart hypothesis, a number of studies that directly address associations between coconut fat intake in habitual diets and risk of CHD (cardiovascular disease) are surprisingly small.” The extensive research results concluded that consumption of coconut fat (at 16.4 percent of total energy per day) had no effect on cardiovascular disease risk on the study population. She also speculated that coconut would soon be used in treating heart disease.

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HealtH HigHligHt! Benefits of Coconut Meat Medium-Chain Triglycerides: Coconut meat is rich in heart-healthy, immunity-boosting, and beautifying medium-chain triglycerides. Manganese: One cup (80 g) of coconut meat provides 67 percent of your daily value of this trace mineral. Manganese is an important nutrient for supporting the immune system, blood sugar levels, and your nervous system. Manganese also helps your body better utilize other nutrients such as iron, thiamine, and vitamin E. Potassium: One cup (80 g) of coconut meat provides 14 percent of your recommended daily value of potassium. Potassium is an important nutrient for helping manage overall body fluid balance, supporting proper heart function and muscle integrity. Copper: One cup (80 g) of coconut meat provides 39 percent of your recommended daily value of copper. Copper is an important nutrient for optimal taste bud sensation as well as supporting your body’s ability to produce red blood cells, which help carry oxygen throughout the body. Fiber: Coconut meat is a rich source of fiber. One cup (80 g) of coconut meat contains 7.2 grams of fiber, which is more than 20 percent of the recommended daily value for adults.

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Coconut Water Coconut water is the liquid inside a fresh immature or maturing coconut. It can easily spill out when you whack open a fresh coconut and is a popular health beverage that’s increasingly packaged and bottled for mainstream consumption. One cup (235 ml) of coconut water contains 46 calories and 0.4 grams of saturated fat. One cup also contains 252 grams of sodium, which is 10.5 percent of your recommended daily sodium intake. Coconut water is an excellent liquid to use when making a smoothie. It also makes a great base when mixed with other yummy ingredients to create healthy elixirs, tonics, agua frescas, or refreshing thirst quenchers! You can also enjoy fresh coconut water on its own. It’s delicious served over ice. Coconut water is also a favorite beverage for athletes who look for natural ways to replace electrolytes lost through intense exercise. Since coconut contains a natural blend of carbohydrates, vitamins, minerals, and sodium, it is the world’s natural sports drink!

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HEALTH HIGHLIGHT! Benefits of Coconut Water Sodium: Salt is vital for life! While it’s true that too much sodium can be hazardous to your health, it is at the same time an essential nutrient for maintaining your health. Salt helps the body maintain proper fluid balance and even helps to support healthy bones. As recommended by the U.S. Department of Agriculture (USDA) and Health and Human Services (HHS), the dietary guidelines for daily sodium intake specify to “reduce sodium intake to less than 2,300 milligrams (mg) per day and further reduce intake to 1,500 mg among persons who are 51 and older, and those of any age that are African American or have hypertension, diabetes, or chronic kidney disease.” Vitamin C: One cup (235 ml) of coconut water contains approximately 10 percent, or 8 milligrams, of your recommended daily vitamin C intake. According to the Dietary Guidelines for Americans, the recommended daily intake of vitamin C is 75 to 90 milligrams per day for adult females and males. Vitamin C is an important vitamin and antioxidant that supports the body’s immune system, as well as building collagen and helping the body tissues repair in time of injury. Potassium: One cup (235 ml) of coconut water provides more than 600 milligrams of potassium, which is more than 17 percent of your recommended daily intake! Potassium is an important nutrient for stabilizing the body’s fluid balance, which contributes to muscle strength and integrity and helps your body’s cells communicate with one another. Natural Carbohydrates: Coconut water also provides about 9 grams of carbohydrate and 3 grams of fiber per 1 cup (235 ml).

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Coconut Milk Coconut milk is different from coconut water. Coconut milk is made from the meat of the coconut through a process of soaking fresh or dried coconut meat with warm water. Therefore, coconut milk will have similar nutritional benefits to coconut meat. All coconut products are not created equal, so make sure to read your ingredient lists. Buy coconut milk that does not contain any additives or preservatives and is made from virgin or unrefined coconut. Coconut milk can be purchased in shelf-stable aceptic cartons in grocery store aisles, in cartons in the refrigerated milk section, or in cans in full-fat or light versions. Coconut milk from the carton is thinner and is often used as a beverage or in smoothies, to top cereal, to add to coffee, and so forth. Canned coconut milk is more commonly used in cooking, for prepared dishes such as curries and chowders. It is important to note that these types of coconut milk are not always interchangeable. For example, if you use coconut milk from an aceptic carton in a soup recipe, the consistency of the soup will be thinner than if you were to use coconut milk from a can. Alternatively, coconut milk from a can would be much too thick to use with a bowl of cold breakfast cereal.

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HEALTH HIGHLIGHT! Benefits of Coconut Milk Healthy Fats Boost Satiety: Coconut’s rich medium-chain triglycerides (MCTs) help promote a feeling of fullness and satisfaction, helping to control hunger and appetite. Naturally Dairy-Free Milk: Are you lactose intolerant? Vegan? Moving toward a plant-based diet abundant in natural healthy goodness? You will fall in love with coconut milk! Simply use it in place of cow’s milk for your morning coffee, to pour over your cereal, to make fruit smoothies, or in place of cream for soups, sauces, chowder, or gravies. Iron: According to the Centers for Disease Control and Prevention, iron deficiency is the most prevalent nutritional deficit in the United States. Most men require 8 milligrams of iron a day, while some women require up to 18 milligrams of iron daily. One cup (235 ml) of fresh coconut milk contains 7.5 milligrams of iron. Iron is an important nutrient for brain and muscle function, is an oxygen carrier throughout the body, and is an important for optimal energy. Folate: One cup (235 ml) of canned coconut milk contains 31.6 micrograms of folate, about 8 percent of the recommended dietary intake. Folate is an important nutrient for the production and maintenance of new cells in the body, especially during times of rapid growth. This is why it is a very important nutrient for women who are pregnant or considering becoming pregnant. According the National Institutes of Health, Office of Dietary Supplements, folate can even help prevent changes in DNA that lead to cancer.

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Coconut Butter and Coconut Oil Coconut oil and coconut butter are both made from the meat of a coconut. Many recipes refer to them interchangeably, and in fact they can generally be used interchangeably, but they are slightly different. Coconut oil is made only from the oil that is extracted from the coconut meat and thus is 100 percent oil. Coconut butter is made from puréed coconut meat and has about 65 percent oil content. Both coconut oil and coconut butter are extremely versatile and easy to use. Both are solid at room temperature and become liquid when heated to just above room temperature. Coconut butter can be used in place of shortening or butter in baking, or as the butter for your toast! Both products can be found in the oil aisle at the grocery store and can be stored at room temperature in your kitchen. Always look for products labeled as organic raw unrefined coconut oil and organic raw coconut butter. In a lecture given in Vietnam in 1996, Dr. Mary Enig stated that, “The problems for coconut oil started four decades ago when researchers fed animals hydrogenated coconut oil that was purposely altered to make it completely devoid of any essential fatty acids. The animals fed the hydrogenated coconut oil (as the only fat source) naturally became essential fatty acid deficient; their serum cholesterol increased. Diets that cause an essential fatty acid deficiency always produce an increase in serum cholesterol levels as well as in increase in the atherosclerotic indices. The same effect has also been seen when other highly hydrogenated oils such as cottonseed, soybean or corn oils have been fed; so it is clearly a function of the hydrogenated products, either because the oil is essential fatty acid (EFA) deficient or because of trans fatty acids.” Coconut received a bad reputation, and that reputation stuck for a long time, leading many people to think that coconut was not a healthy fat. However, it is the hydrogenation process of coconut, or of any oil or fat for that matter, that is unhealthy and to be avoided. As you can see from all the supporting research studies and health benefits highlighted throughout this book, coconut is not a bad fat. Coconut is a superfood!

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HEALTH HIGHLIGHT! Benefits of Coconut Butter and Coconut Oil Coconut butter and coconut oil have similar health benefits to coconut meat, since both are derived from the meat of the coconut. Following are some of the health and beauty benefits you can achieve from using both coconut butter and coconut oil. Dandruff Relief: Massaging coconut oil onto a dry, itchy scalp can help relieve dandruff. Be careful, because a little bit of coconut butter goes a long way. Too much will leave your hair looking very greasy. Eye Makeup Remover: Coconut oil can easily be used to wipe away eye makeup, simultaneously providing the delicate area around your eye with its antiaging benefits! Coconut contains vitamin C, a collagen-boosting nutrient, and vitamin E, a powerful antioxidant. Pre-Sun Care: While coconut will not block the sun’s rays, coconut butter and coconut oil can help prevent the damage that can arise from too much sun with their antioxidant properties. Post-Sun Care with Natural Hydration: Too much sun? Coconut absorbs quickly and easily into the cell membranes and can provide not only hydration to sun-exposed dry skin but also a boost of vitamin C to repair and heal skin.

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Coconut Sugar Coconut sugar or coconut palm sugar comes from the coconut palm tree and is produced from the sap of cut flower buds. Coconut sugar has been used as a natural sweetener for thousands of years in regions where the coconut palm tree grows abundantly. Coconut sugar resembles brown sugar in appearance and even has a similar caramel-like flavor. It has a very high mineral content and is rich in potassium, magnesium, zinc, and iron. It also contains vitamins B1, B2, B3, and B6. In comparison with brown sugar, which is typically a highly processed product, coconut sugar has 36 times more iron, 4 times more magnesium, and more than 10 times the amount of zinc. Coconut sugar is actually considered a low-glycemic food, the opposite of white granulated sugar, which is a high-glycemic food. As quoted by the Food and Nutrition Research Institute, “The glycemic index (GI) is a method of classifying food based on the glucose response of an individual to a starchy food, e.g., white bread, or to a standard glucose solution.” The Food and Nutrition Research Institute conducted a study to test the glycemic index of coconut sugar, and the result was that it has a glycemic index of 35, and is thus classified as a low-glycemic food. Coconut sugar has been gaining popularity in the health industry and is a growing favorite with diabetics, since it will not spike blood sugar levels as would a higher-glycemic food. As you shop for coconut sugar, you will run across items labeled “coconut sugar,” “coconut palm sugar,” and “palm sugar,” and you may wonder, what is the difference? Not all palm sugars are created equal; coconut sugar and coconut palm sugar are types of palm sugar, but not all palm sugars are coconut sugars. Food product packaging can be confusing, so let me explain further. There are many different types of palm trees and coconut palm trees. If you buy palm sugar, you may end up with palm sugar that comes from the sap of the Palmyra

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palm tree, the date palm, or the sugar date palm, not sugar from a coconut palm tree. Coconut sugar and coconut palm sugar are produced from the sap of flower buds from the coconut palm tree. Although other palm sugars may sound similar, they are actually different and have differences in origin, nutritional value, and texture. Commercial palm sugars and true coconut palm sugar do not share the same glycemic index, which means that they do not share the same health benefits. To ensure you are buying real coconut palm sugar, make sure the label of your product specifies that it is made from 100 percent coconut palm or coconut sap. The following chart provides a wonderful comparison of popular sugars in relation to coconut palm sugar.

MacroNutrients (mg/100 gm)

Nitrogen (N) Phosphorous (P) Potassium (K) Calcium (Ca) Magnesium (Mg) Sodium (Na) Chlorine (Cl) Sulfur (S) Boron (B) Zinc (Zn) Manganese (Mn) Iron (Fe) Copper (Cu) Thiamine Vitamin C

Coconut Palm Sugar

Agave Syrup

202 79 1030 8 29 45 470 26 0.6 2 0.1 2 0.23 0.41 23.4

NA 7 1 1.5 1 1 NA NA NA 0.2 0.1 1 0.1 0 0.5

Honey

Maple Syrup

Brown Sugar

Refined White Sugar

NA 4 52 6 2 4 NA NA NA 0.2 0.1 0.4 0 0 0.5

NA 2 234 67 14 9 NA NA NA 4.2 3.3 1.2 0.1 0 0

10 3 65 24 7 2 16 13 0 0.2 0.2 1.26 0 0 0

0 0 2.5 6 1 1 10 2 0 0.1 0 0.1 0 0 0

source: philippine food and nutrition research institute, www.fnri.dost.gov.ph

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HEALTH HIGHLIGHT! Benefits of Coconut Sugar Iron: Iron is an important nutrient for brain and muscle function, is an oxygen carrier throughout the body, and is an important nutrient for optimal energy. Magnesium: Magnesium helps to regulate blood pressure; can treat migraines, insomnia, and depression symptoms; and helps lower the risk of coronary disease. Potassium: Potassium is an important nutrient for stabilizing the body’s fluid balance, which helps with muscle strength and integrity as well as helping your body’s cells communicate with one another. Zinc: Zinc is in an important nutrient that helps supports a healthy immune system. Low-Glycemic Food: The glycemic index of coconut sugar is 35, which makes it a low-glycemic food. Rich in Amino Acids: Coconut palm sugar contains 16 of the 20 amino acids, and it is specifically high in glutamine, an amino acid very important for metabolic function. According to the University of Maryland Medical Center, glutamine is also effective for helping with healing of wounds and injuries, the immune system, and inflammatory bowel syndrome; aiding in the treatment of HIV/AIDS patients; and even possibly aiding in the treatment of cancer.

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Coconut Flour Coconut flour is made from ground coconut meat and is a great hypoallergenic, gluten-free alternative to wheat flour and white flour. Coconut flour is also very high in fiber and low in digestible carbohydrates, making it a wonderful option for those watching their carbohydrate intake and glycemic index. Coconut flour can be used in place of any other flour by substituting 10 to 30 percent of other grain-based flours with coconut flour, for making bread, cakes, cookies, or any other baked goods. It has a long shelf life and can keep for up to a year stored in a cool, dark, dry place.

HEALTH HIGHLIGHT! Benefits of Coconut Flour High Fiber: Coconut flour has almost twice the amount of fiber as whole wheat flour. A proper intake of daily fiber helps improve gastrointestinal health, can improve bowel regularity, and can help reduce the risk of colon cancer. Gentle Impact on Blood Sugar Levels: Because coconut flour is high in fiber and low in digestible carbohydrates, it has a gentle impact on blood sugar levels, making it an ideal flour to bake with for diabetics, pre-diabetics, or those watching their carbohydrate intake. A Naturally Gluten-Free Flour: For those with celiac disease, gluten intolerance, or digestive problems, coconut flour is a great addition to the pantry. Naturally gluten-free, coconut flour can easily be used in place of other flours for pancakes, cookies, cupcakes, and breads. Excellent Gluten-Free and Natural Thickening Agent: Coconut flour is soft, airy, and quickly absorbs liquid. This makes it a wonderful ingredient and thickening agent for gravies, soups, and sauces.

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Coconut Imposters As coconut’s popularity grows, more coconut-derived products are becoming available. When you shop, ensure that you are buying true coconut options and not copycats or lower-quality products. For example, shredded coconut for baking is commonly coated with sugar. Simply read the ingredient list on the bag of shredded coconut you are considering purchasing. If you see added sugar, artificial sweeteners, or other ingredients, do not buy it. Organic unsweetened shredded coconut is the best product to buy, and if you don’t see it in the baking aisle or natural foods section of your grocery store, look for it in the bulk section of a natural foods store. Always make sure to buy and consume coconut products that are organic, natural, unsweetened, and nonhydrogenated.

How Much Coconut Do You Need? There are many options for how you can use and consume coconut to receive the recommended daily amount. It’s important to know so that you can achieve optimal health benefits from coconut’s medium-chain triglycerides (MCTs). The following examples all contain the same amount of MCTs, yet in different coconut versions and serving sizes. Make sure to stay consistent with your coconut use to truly achieve optimal health results.

Daily Coconut Serving Comparison 3 to 4 tablespoons (45 to 60 ml) organic raw unrefined coconut oil 7 ounces (196 g) fresh coconut meat (about ½ coconut) 2¾ cups (232 g) dried shredded or flaked coconut 10 ounces (285 ml) coconut milk

source: the

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R ECIPES AT A GLANCE

Coconut Recipes for Good Health • Coconut

Whipped Cream

158

• Chocolate,

Coconut & Chia Pudding

• Blueberry,

Coconut & Date Shake

• Pumpkin

Pie Coconut Smoothie

• Coconut

Mayonnaise

• Coconut

Cabbage Slaw

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162

163

164 165

• Carrot

Pizza with Arugula, Caramelized Onions & Toasted Walnuts 167

• Coconut

Bacon

• Coconut

Creamed Spinach

• Simple

168 170

Strawberry Coconut Ice Cream

• Coconut

Zucchini Bread

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173

• Homemade

Coconut Milk

• Homemade

Coconut Flour

• Homemade

Coconut Cream

174 175 176

• Homemade

Unsweetened Shredded Fresh Coconut 177

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Coconut Whipped Cream Whipped cream is never considered a health food—unless you make coconut whipped cream! You can enjoy a little sweet treat and a boost of health benefits. 1 can (13½ ounces, or 400 ml) full-fat coconut milk 1 teaspoon pure vanilla extract

Refrigerate the can of coconut milk, upside down, for several hours or overnight to chill it thoroughly. While keeping the can of coconut milk upside down, carefully open the can. Since the bottom of the can is now the “top,” the water, or liquid coconut milk, will now be at the top of the can. You’ll want to spoon out that top layer of water and save it for other recipes (it’s perfect to use in smoothies). Spoon out the remaining thick white coconut milk into a medium-size bowl. Add the vanilla extract and beat with an electric mixer using the whisk attachment until soft peaks form. Store in an airtight container in the refrigerator for up to 3 days. Serve chilled. Yield: About 2 cups (120 g)

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Chocolate, Coconut & Chia Pudding This dessert is sweet and full of texture and healthy nutrients. From our beloved superfood coconut to the chia seeds, maple syrup, and raw cacao powder, it’s a powerhouse of a pudding! You may substitute unsweetened natural cocoa powder, if necessary. 2 tablespoons (28 ml) pure maple syrup 1 to 2 teaspoons water 1 cup (235 ml) canned coconut milk 1 cup (235 ml) unsweetened vanillaflavored almond milk ¼ teaspoon ground cinnamon

Add the maple syrup and 1 teaspoon water to a medium-size bowl and whisk together to form a thin syrup. Add up to 1 additional teaspoon water, if necessary. Add the coconut milk, almond milk, and cinnamon, and whisk together.

1 tablespoon (15 g) unsweetened raw cacao powder

Add the cacao powder to the mixture and whisk together.

¼ cup (50 g) chia seeds

Last, add the chia seeds and whisk them into the pudding mixture. Refrigerate overnight or for at least 4 hours prior to serving to allow the pudding consistency to develop. Serve chilled. Yield: Serves 2

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Blueberry, Coconut & Date Shake This is so good that you will not want to share. Dates add an unexpected layer of flavor, and banana and coconut provide creamy texture and healthy vitamins and minerals. 1 cup (235 ml) unsweetened coconut milk from a carton ¼ cup (37 g) blueberries

Combine all of the ingredients in a highspeed blender and blend until smooth. Serve immediately.

4 pitted dates

Yield: Serves 1

1 medium-size banana, frozen Juice of ½ lime Pinch of kosher salt

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Pumpkin Pie Coconut Smoothie This is perfect for the fall season, but I guarantee that you will make it year-round. This smoothie is packed with fiber, rich with vitamin A, and full of flavor. It’s so good, you’d think it was a pumpkin pie milk shake. 1 cup (235 ml) unsweetened coconut milk from a carton ½ to 1 cup (120 to 235 ml) cold water (optional)

Combine all of the ingredients in a highspeed blender and blend until smooth. Serve immediately. Yield: Serves 1

1 medium-size banana ⅓ cup (82 g) pumpkin purée (not pumpkin pie mix) 2½ tablespoons (20 g) Healthy Grocery Girl Plant Protein Powder 1 tablespoon (7 g) ground flaxseeds 1 teaspoon pure maple syrup ¼ teaspoon pumpkin pie spice 3 or 4 ice cubes

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Coconut Mayonnaise Condiments can really pack in the calories, often without providing any real nutritional value. To enjoy your condiments and keep your health soaring, try this coconut mayonnaise. You can use it as a spread to make a sandwich, mix it together with tuna, or blend it into potato salad. 1 tablespoon (7 g) ground flaxseeds 3 tablespoons (45 ml) warm water 1 tablespoon (15 ml) apple cider vinegar 1½ teaspoons Dijon mustard ¼ teaspoon paprika ¼ teaspoon kosher salt 1¼ cups (280 g) organic, raw, unrefined coconut oil, melted

Make a flax egg by combining the ground flaxseeds with the warm water in a small dish; set aside for a minute or so. In a blender or food processor, blend the flax egg, apple cider vinegar, mustard, paprika, and salt. With the machine running, slowly pour ¼ cup (60 ml) of the coconut oil into the mixture. Scrape the sides of the blender or food processor if needed, and continue pouring the remaining coconut oil into the mayonnaise mixture. When fully mixed and smooth, transfer to a glass container, such as a mason jar, and store in the refrigerator for up to 1 week. The mayonnaise will harden in the fridge, but that is okay. Simply let it sit at room temperature for a couple of minutes before using. Yield: 1½ cups (340 g)

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Coconut Cabbage Slaw Here’s a quick, healthy, and filling side dish that’s perfect for summer parties, barbecues, and potlucks. Or make a meal at home by serving it alongside some protein-filled beans and a side of carbohydrate such as brown rice, quinoa, or sweet potatoes. This also tastes great topped with slivered almonds, chopped cashews, or chopped pistachios. 2 cups (180 g) finely chopped red cabbage 2 cups (180 g) finely chopped green cabbage 1 stalk celery, finely chopped 2 tablespoons (20 g) finely chopped red onion

In a large bowl, combine the cabbages, celery, onion, lime juice, and salt, and toss together until evenly combined. Add the coconut milk to the mixture, and again mix all the ingredients together.

Juice of 1 small lime

Transfer to a glass jar or bowl, cover, and refrigerate until ready to serve.

Pinch of kosher salt

Yield: Serves 5

½ cup (120 ml) full-fat canned coconut milk

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Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts This pizza is delicious and thoroughly debunks any thought that pizza is not a healthy food. If you have a homemade dough recipe that you like, by all means use it here. 2 tablespoons (28 g) organic, raw, unrefined coconut oil, divided ½ white onion, sliced ½ head cauliflower, chopped Kosher salt and freshly ground black pepper, to taste 1 cup (100 g) raw walnuts 1 tablespoon (15 ml) pure maple syrup 1 jar (2½ ounces, or 71 g) carrot baby food 1 teaspoon crushed garlic 1 disk (1 pound, or 455 g) ready-made whole wheat pizza dough 2 ounces (100 g) sliced black olives 3 baby bell peppers (preferably 1 each orange, red, and yellow), chopped 2 handfuls microgreens ½ teaspoon organic, raw, unrefined coconut oil, melted Balsamic vinegar, for drizzling Crushed red pepper flakes, to taste

Preheat the oven to 425°F (220°C, or gas mark 7). In a medium-size skillet over medium heat, add 1 tablespoon (14 g) of the coconut oil and the sliced onion. Cook, stirring occasionally, until the onion has caramelized, 15 to 20 minutes.

Rub the cauliflower with the remaining coconut oil. Sprinkle with salt and pepper and roast on a baking sheet for about 10 minutes, or until lightly brown. Drizzle the walnuts with the maple syrup, toss to coat evenly. Spread in a single layer on a baking sheet and roast until lightly toasted, about 8 minutes. Stir often, being careful they don’t burn. Put the carrot baby food in a small bowl and stir in the crushed garlic. After the cauliflower and walnuts have cooked, turn the oven temperature up to 500°F (250°C, or gas mark 10). Stretch the pizza dough to fit a nonstick 14-inch (35.5 cm) pizza pan. Bake the dough until it is golden brown, about 7 minutes. Let cool slightly. Spread the carrot sauce over the baked dough. Top with the onions, cauliflower, walnuts, black olives, and bell peppers. Bake the pizza for another 7 minutes While the pizza bakes, lightly dress the microgreens with the melted coconut oil and balsamic vinegar. Top the warm pizza with the microgreens, sprinkle with crushed red pepper flakes, and serve. Yield: Serves 2 to 4

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Coconut Bacon America loves bacon! But please try this recipe, which I created for the vegan, vegetarian, heart-healthy, weight-watching, and general healthy eater. You will love how similar it tastes to bacon. It’s perfect to add on top of a salad. 1 tablespoon (14 ml) liquid smoke 1½ teaspoons Bragg’s Liquid Aminos 1½ teaspoons pure maple syrup 1½ teaspoons water 1¾ cups (150 g) unsweetened dried coconut flakes 1½ teaspoons organic raw unrefined coconut oil

Preheat the oven to 325°F (170°C, or gas mark 3). In a medium-size bowl, combine the liquid smoke, liquid aminos, maple syrup, and the 1½ teaspoons water, blending the ingredients together evenly. Add the coconut flakes to the mixture and gently fold to combine. Grease a baking sheet with the coconut oil and evenly disperse the coconut flakes onto the baking sheet. Bake for 20 to 25 minutes. Use a spoon or spatula to flip the coconut bacon every 5 to 8 minutes to allow all sides to cook evenly. This can burn easily, so watch it carefully. Let cool, then store in an airtight container in the refrigerator for up to 3 days. Yield: 14 (2-tablespoon, or 28 g) servings

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Coconut Creamed Spinach This is a side dish that even the kids will enjoy: warm creamy spinach, made with coconut milk. Garlic, onion, salt, and pepper add layers of flavor and texture. 1 tablespoon (14 g) organic, raw, unrefined coconut oil 1 small onion, finely chopped 2 cloves garlic, finely chopped 1 pound (455 g) spinach leaves ½ cup (120 ml) canned full-fat coconut milk Pinch of kosher salt Freshly ground black pepper, to taste

Add the coconut oil to a medium-size skillet over medium heat. Add the onions and garlic and cook, stirring occasionally, until the onions have caramelized and become translucent, 15 to 20 minutes. Add the spinach to the pan, a few handfuls at a time, so the spinach cooks down. Once it has all wilted, add the coconut milk and let all the ingredients cook together for 2 to 3 minutes, stirring occasionally. Add the salt and season with pepper. Serve immediately. Yield: Serves 8

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Simple Strawberry Coconut Ice Cream This fantastic summer favorite can be made as an ice cream, as directed below, or poured into ice-pop molds. Either way, it’s dairy-free, soy-free, gluten-free, and delicious! 2 cans (13½ ounces, or 400 ml) full-fat coconut milk 1 pound (2½ cups, or 455 g) frozen strawberries ½ cup (100 g) coconut sugar 1 tablespoon (15 ml) pure vanilla extract Fresh strawberries, for serving

Combine the coconut milk, frozen strawberries, coconut sugar, and vanilla in a food processor or high-speed blender and blend until combined. Transfer to an 8- or 9-inch (20 or 23 cm) loaf pan and cover. Let the ice cream set in the freezer for at least 2 hours. When ready to serve, let the ice cream sit at room temperature for a few minutes before scooping, as it will be very solid in texture. Top with fresh strawberries. Yield: Serves 6 to 8

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Coconut Zucchini Bread Zucchini bread is a classic baked-good favorite. This version simply replaces the butter and sugar with coconut butter and coconut sugar. Now you can have your bread and eat it too. 1 to 2 teaspoons organic, raw, unrefined coconut oil 1 tablespoon (7 g) ground flaxseeds 3 tablespoons (45 ml) warm water 1½ cups (125 g) whole wheat pastry flour ¾ teaspoon baking soda

Preheat the oven to 350°F (180°C, or gas mark 4). Grease a 5 × 9-inch (13 × 23 cm) loaf pan with the coconut butter. Make your flax egg by combining the ground flaxseeds with the warm water in a small dish; set aside. In a large bowl, combine the flour, baking soda, baking powder, salt, cinnamon, and nutmeg. Set aside.

½ teaspoon baking powder ½ teaspoon kosher salt ½ teaspoon ground cinnamon

In a medium-size bowl, combine the coconut sugar, flax egg, zucchini, almond milk, and vanilla and mix well. Add the melted coconut butter, and combine.

¼ teaspoon ground nutmeg ¾ cup (150 g) coconut sugar 1½ cups (180 g) grated zucchini ⅓ to ½ cup (80 to 120 ml) unsweetened plain almond milk 1 teaspoon pure vanilla extract ⅓ cup (75 g) raw coconut butter, melted ¾ cup (62 g) unsweetened shredded coconut

Add the wet ingredients to the dry ingredients and blend to combine. Fold in the shredded coconut. Pour the batter into the prepared pan and bake for 50 to 60 minutes. If the top of the bread begins to darken too quickly, cover with aluminum foil. Cool the bread for 10 minutes before removing from the pan. Transfer to a wire rack to cool completely before serving. Store leftovers in the refrigerator, wrapped in plastic wrap. Yield: Serves 8 to 10

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Homemade Coconut Milk There are many options for buying coconut milk at the grocery store. However, if you are interested in making it yourself, this recipe is for you. This version will resemble the coconut milk in the carton that you purchase at the grocery store for pouring over cereal, and it will not be as thick as canned coconut milk. After refrigeration, a thick layer of coconut fat will settle at the top. That’s okay; you can stir it back in, or you can eat it (okay, you got me!). 3 cups (710 ml) water ¾ cup (62 g) unsweetened shredded coconut

Bring the water to a boil in a large saucepan. Meanwhile, in a high-speed blender or food processor, finely chop the shredded coconut until you have a fine consistency; however, be careful not to blend the coconut so fine that it becomes powdery or flour-like. Let the boiling water cool slightly before adding it, 1 cup (235 ml) at a time, to the food processor or blender, pulsing each time with the shredded coconut. Each blend or pulse should last for just a few seconds, then add another cup of the water. You have now created coconut milk! Store in the refrigerator for up to 1 week, and serve chilled. Yield: 4 cups (950 ml)

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Homemade Coconut Flour After making coconut milk, you can use any leftover pulp to make coconut flour for baked goods. You’ll love the soft texture, and your body will appreciate the boost of vitamins, minerals, fiber, and flavor. 1½ cups (360 ml) coconut pulp from making Homemade Coconut Milk (page 174)

Preheat the oven to 170°F (77°C, or gas mark 3) or the lowest temperature on your oven. Line a baking sheet with parchment paper. Spread the coconut pulp on the baking sheet. Dry the coconut pulp in the oven for 45 to 60 minutes. Once the coconut pulp is fully dry, transfer to a high-speed blender and blend until the pulp is fine and the consistency of flour. Store in an airtight container in a cool, dark, dry place for up to 1 year. Yield: About 1½ cups (about 185 g)

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Homemade Coconut Cream Coconut cream is a great healthy replacement in any dish that calls for regular cream. Do not use a mature coconut, as the meat will not be soft enough. Fresh young coconuts are increasingly available in large supermarkets, or look for them in Latin or Asian groceries. Make sure to store the coconut cream in the refrigerator, where it will keep for up to 1 week. 1 fresh, young coconut (about 3 pounds, or 1.4 kg)

Open the coconut (see page 181). Pour the fresh coconut water into a glass jar, such as a mason jar, and store in the refrigerator for later use (it’s great for smoothies). Use a soft spatula to separate the fresh coconut meat from the inside of the shell. Use a clockwise scooping pattern and scrape all of the soft, fresh coconut meat away from the coconut shell. Once you have finished loosening it, you will have to use your hands or a spoon to remove the coconut meat from the fresh coconut. Put the coconut meat into a food processor or high-speed blender, and blend until creamy. You now have homemade coconut cream! Store in an airtight glass container, such as a mason jar, in the refrigerator for up to 1 week. Yield: 1 cup (235 ml)

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Homemade Unsweetened Shredded Fresh Coconut Shredded coconut is so versatile. You can add it to baked goods, hot or cold cereals, homemade trail mixes, and Indian foods, or you can even just munch on it all by itself. And you can use this in any of the recipes in this book that call for unsweetened shredded coconut. Do not use a young coconut, as the meat will be too soft. 1 fresh, mature coconut (about 3 pounds, or 1.4 kg)

Open the coconut (see page 181). Pour the fresh coconut water into a glass jar, such as a mason jar, and store in the refrigerator for later use. Use a cleaver or heavy butcher knife to carefully chop the coconut into 4 or 5 pieces. Be very careful of your hand placement when cutting open or slicing fresh coconut, so as to not cut your hands or fingers. Then use a smaller knife to cut the fresh mature coconut meat from the shell. Place the coconut meat in a food processor and process until you have shreds of fresh coconut. Store the shredded fresh coconut in an airtight glass container, such as a mason jar, in the refrigerator for up to 1 week. Yield: About 1½ cups (120 g)

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C H A P TER 7

Coconut Essentials: How to Select, Prepare, and Store Coconut For many islanders, climbing up a palm tree is a common method for selecting fresh coconuts to eat. That is definitely one way to shop for coconuts! However, most of us will be shopping for coconut in the market. Although coconut is available year-round, the peak season is October through December. Packaged shredded coconut can be found in the baking isle or bulk section of most grocery stores. Look for organic, unrefined, unsweetened shredded coconut. Organic coconut sugar can be found in the baking or sugar aisle of most grocery stores, next to all the other packaged sugar options. Make sure to buy organic coconut palm sugar. Canned coconut cream and canned coconut milk can be found in either the soup aisle or the ethnic cooking aisle, and is commonly next to Thai food products. Coconut milk in a carton can be purchased either in a shelf-stable aseptic container or a regular milk carton. Shelf-stable coconut milk will be located next to all the other shelf-stable milks, usually in the cereal, breakfast, or beverage aisle. Coconut milk by the regular carton will be in the refrigerated section of the grocery store next to the other non-dairy milk and regular cow’s milk. Coconut butter and coconut oil are available in either a glass or a plastic container, and both are usually located in the oil aisle next to the vegetable oils, vinegars, and salad dressings. Fresh whole coconuts, both young and mature, are available in the produce section of the grocery store.

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What Do Virgin, Unrefined, and Cold-Pressed Mean? The processing of food can either enhance or decrease its versatility and nutritional value. This is important when considering what products and brands to buy. When you go the grocery store in search of coconut products, you may come across various coconut products labeled with different terms, such as virgin, unrefined, refined, and cold-pressed. You may ask yourself, what does it all mean and which one should I buy? Virgin coconut oil means that the oil is generally unprocessed. Unprocessed coconut oil will not have been bleached, deodorized, or refined. Therefore, you may sometimes hear it referred to as an unrefined coconut oil, and that is how I refer to it in the recipes in this book. Refined coconut oil has been bleached and deodorized with high heat. The reason manufacturers do this is to reduce the risk of contaminants and bacteria that may arise during the drying and manufacturing process. Sodium hydroxide is also often added to refined coconut oil to prolong its shelf life. Some refined coconut oils may contain partially hydrogenated oil, again to help prolong shelf life, which means that it will contain trans fats. For all of these reasons, you should avoid buying refined coconut oil. Cold-pressed coconut oil is made by a process in which the oil is mechanically pressed out of the coconut. To do this, some heat is required; however, the heat is monitored and generally does not rise above 120°F (250°C). These terms are important and helpful when you are considering what type of coconut to buy, because it ensures you are purchasing quality products.

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What Does Raw Mean? Raw refers to ingredients that are not “chemically processed, pasteurized, homogenized, genetically modified, hybridized, or otherwise compromised,” as stated by Sarma Melngailis in her book Living Raw Food. Raw food is also never heated or cooked over approximately 118°F (34°C). Melngailis goes on to say: “The basic premise behind a raw food diet is that cooking and processing foods generally decreases their digestability and vitamin and mineral density, as well as their overall health-promoting qualities.” In the recipes in this book, I call for both raw coconut oil and raw coconut but-ter. It is important to note that cold-pressed coconut oils are not always considered raw, as some of them are heated above 118°F (34°C) during processing. Be sure to read the labels and look for the terms raw, organic, and unrefined.

How to Open a Coconut Whole coconuts can be tricky to open. The best way to open a coconut is with a cleaver. You can open a young coconut or a mature coconut using the same technique. You will want to use one hand to open the top of the coconut, and keep the other hand far away, such as behind your back. Nestle the coconut in a kitchen towel to keep it stable and prevent it from rolling. You will end up making four swift chops to the top of the coconut to make a “lid” that you can open. Start with one chop, then rotate the coconut 90 degrees and make another whack. Keep doing this until you have a small square, which will be the “lid” you can remove from the top of the coconut. Again, be very careful of your hands! And be careful not to spill the yummy fresh coconut water inside! Pour the coconut water into a glass jar, such as a mason jar, to store in the refrigerator and use for smoothies. Of course, you can also drink the coconut water right away. It is refreshing and delicious.

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An alternative route for opening a fresh coconut is to find the eye of the coconut, which appears as a cluster of small brown dots. Push a screwdriver into the eye to create a hole, or use an ice pick and a hammer to create a hole within the coconut eye. Drain the coconut water from the eye into a bowl. To open up the coconut, trace a line around the middle of the coconut (for example, with chalk or a marker) and, using a heavy butcher knife or cleaver, tap the knife along the marked line, rotating the coconut until you have cut into the coconut on all sides. If you have made proper contact, the coconut should fully open after a few “whacks” with your knife and turns of the coconut. You can then continue to chop the coconut into smaller pieces so that you can use the coconut meat on the inside. A young coconut will have a soft, egg white–like coconut meat texture that you can spoon and eat. A mature coconut will have firm coconut meat, which is ideal for making homemade shredded coconut or coconut milk. Store all parts of the coconut in the fridge once you have opened it until you are ready to use or eat it.

How to Store Coconut and How Long It Keeps • Keep unsweetened shredded coconut and unsweetened coconut flakes

in the refrigerator. They will keep for 4 to 6 months opened and 6 to 12 months unopened.

• Fresh coconut water can keep for up to 4 days in the refrigerator. • Canned coconut milk or unopened shelf-stable coconut products will

keep for much longer and the time can vary, so check the expiration date on each can or container.

• A whole fresh unopened coconut, whether young or mature, can be

kept at room temperature for up to 1 week or in the refrigerator for 2 to 3 weeks. Once opened, it should still be refrigerated and consumed within a week. When coconut meat starts to turn yellow, it is getting rancid and should be discarded. 

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• Fresh, mature coconut meat should be tightly covered and refrigerated.

Cut the fresh meat from the shell and place it in an airtight container. Fill the container with water and store in the refrigerator until you are ready to use. Replace the water every few days. It will keep for 1 week in the refrigerator and about 6 months in the freezer.

• Packaged shredded, dried coconut will keep unopened for a year.

Opened, it will keep for 6 months in the pantry or other cool and dark place, 8 months in the refrigerator, and up to 1 year in the freezer.

• Purified, organic, raw, unrefined coconut oil and coconut butter can be

stored in the pantry and will keep for as long as 2 years.

The following table provides a great cheat sheet for how long different versions of coconut will last based on storage methods.

Coconut Variations and Their Shelf Life and Storage Guidelines Counter Past Date

Refrigerator Past Date

Freezer Past Date

1 week 6–12 months

2–3 weeks 6–8 months

6–8 months 8–12 months

— 2–3 months 4–6 months 1–2 years

1 week 2–3 months 6–8 months —

6–8 months 6–8 months 8–12 months —

Unopened

Fresh coconut Packaged, dried coconut Opened

Fresh coconut Homemade roasted coconut Packaged, dried coconut Coconut oil or butter

source: eat by date (www.eatbydate.com)

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FREQUENTLY ASKED QUESTIONS

Where can I buy coconut products?

Many coconut products can be found in most large supermarkets and in health food stores. Fresh coconut can also be found at Latin markets, Asian markets, and at some outdoor markets or farmers’ markets depending on region. You can also purchase coconut products, such as coconut butter, coconut oil, and shredded coconut, online through a number of retailers (see Resources, page 185). For more information on where and how to buy coconut, see chapter 7. What is the difference between coconut butter and coconut oil?

Coconut butter is the whole meat of the coconut puréed into a creamy butter. Coconut oil is just the oil, which is extracted from the meat. Coconut butter is about 65 percent coconut oil and 35 percent coconut solids. All coconut oil and butter is solid at room temperature and will melt when heated above approximately 76°F (24°C). Should coconut butter and coconut oil be stored in the refrigerator?

Coconut butter and coconut oil do not need to be refrigerated and keep in the pantry for months, or for years if unopened. See page 183 for a chart detailing further information on how long different coconut variations keep and how they can be stored. How much coconut should I eat each day?

The average recommendation for optimal health benefits from coconut is to consume or use 3 to 4 tablespoons (45 to 60 g) of coconut per day. Depending on an individual’s personal health goals, health needs, and dietary restrictions, this serving size could increase or decrease. For personal dietary care, you should be evaluated by your health care provider and see a registered dietitian before making any drastic changes to your diet.

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FAQS / RESOURCES

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Is it possible to eat too much coconut?

No significant adverse effects from consuming organic unrefined coconut have been reported in any research studies to date. You do want to avoid consuming hydrogenated coconut or any product that contains hydrogenated coconut oil. As with all food, even good foods, moderation is key, and remember that coconut is a high-fat food, even though the fats are healthy. Begin by slowly integrating coconut into your daily diet, and increase to the average daily recommendation of 3 to 4 tablespoons (45 to 60 g) for optimal health benefits. Is there anyone who should not consume coconut?

It is rare to have a coconut allergy; however, if anyone does have an adverse reaction to coconut or has tested positive for an allergic reaction, of course he or she should avoid it.

These are some of my favorite coconut products. The various websites may offer a variety of coconut products, so browse and shop accordingly! Artisana Organic Coconut Oil Big Tree Farm Organic Coconut Palm Sugar Bob’s Red Mill Unsweetened Shredded Coconut Bob’s Red Mill Organic Coconut Flour Coconut Secret Raw Coconut Ice Cream Dr. Bronner’s Organic Virgin Coconut Oil Hail Merry Coconut Products Harmless Harvest 100% Raw Coconut Water Luna and Larry’s Organic Coconut Bliss Navitas Naturals Organic Coconut Palm Sugar Spectrum Organics Coconut Oil Thai Kitchen Organic Canned Coconut Milk

www.spectrumorganics.com http://bigtreefarms.com www.bobsredmill.com www.bobsredmill.com www.coconutsecret.com www.drbronner.com www.hailmerry.com www.harmlessharvest.com http://coconutbliss.com http://navitasnaturals.com www.spectrumorganics.com www.thaikitchen.com

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RECIPE INDEX BY CATEGORY

Beverages • Sparkling Coconut, Chia & Lime Fresca 49 • Peachy Coconut Refresher 71 • Sparkling Creamy Coconut Elixir with Lime 103 • Flu Fighter Juice 108 • Coconut Kale Cleanser 109 • Echinacea, Coconut & Honey Tea 109 • Tropical Immunity Juice 110 • Creamy Green Tea 112 • Strawberry-Banana Coconut Lemonade 114 • Homemade Vitamin Water 115 • Sweet Detox Slushy 136 • No-Bloat Beauty Juice 140 • Blueberry, Coconut & Date Shake 162 Smoothies • Chocolate Chia Protein Smoothie 34 • Happy Tummy Smoothie 68 • Immunity Smoothie 98 • Stomach Soother Smoothie 100 • Carrot, Coconut & Cashew Smoothie 101 • Beauty Bliss Smoothie 136 • Pumpkin Pie Coconut Smoothie 163 Breakfasts • Coconut Breakfast Muesli with Coconut Milk 35 • Oatmeal with Flaxseeds, Cinnamon & Coconut Milk 36 • Avocado Egg White Breakfast Sandwich 38 • Blueberry Coconut Breakfast Muffin Cups 69 • Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries 111 • Coconut Zucchini Bread 173

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RECIPE INDEX BY CATEGORY

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Main Courses & Sides • Avocado, Tempeh & Sprout Pocket with Coconut-Tahini Dipping Sauce 40 • Cedar-Planked Salmon with Sweet Tangy Marinade & Coconut Black Rice 41 • Coconut Curry with Chickpeas & Cauliflower 42 • Sweet Potato Fries 45 • Tropical Black Bean Burgers 70 • Butternut Squash & Black Bean Burritos 78 • Skinny Waldorf Salad Sandwiches 79 • Coconut-Lime Tilapia with Greens 80 • Turmeric & Ginger Whipped Sweet Potatoes 105 • Creamy Coconut, Carrot & Apple Soup 113 • Raw Beauty Burritos 138 • Rockin’ (Almost) Raw Tacos 141 • Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts 167 • Coconut Creamed Spinach 170 Snacks • Edamame Spinach Pastry Bites 46 • Heart-Healthy Trail Mix 53 • Coconut Banana Four-Ingredient Bars 72 • Kale Chips 77 • Coconut-Buttered Popcorn 84 • Roasted Coconut Curry Maple Nuts 85 • Grapefruit with Coconut Sugar 98 • Coconut Bacon 168 Salads • Mango, Coconut & Kale Salad 39 • Warm Spinach & Toasty Pine Nut Salad 74 • Tropical Enzyme Salad 106 • Coconut Cabbage Slaw 105

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RECIPE INDEX BY CATEGORY

alm

Dressings • Coconut-Tahini Dipping Sauce 40 • Coconut Oil & Balsamic Vinegar Dressing 84 • Creamy Coconut Caesar Salad Dressing 83 • Sweet & Salty Beauty Dressing 139 • Coconut Mayonnaise 164

ap

Desserts • Savory Avocado, Coconut & Lime Ice Cream with Dark Chocolate & Cherries 47 • Coconut, Hazelnut & Blueberry Macaroons 48 • Coconut Cacao Truffles 50 • Apple “Cupcakes” 68 • No-Bake Coconut Beauty Bars 137 • Coconut Whipped Cream 158 • Chocolate, Coconut & Chia Pudding 161 • Simple Strawberry Coconut Ice Cream 171

aru

avo

Skin and Hair Care • Vanilla Coconut Body Scrub 126 • Eczema-Be-Gone Body Scrub 126 • Coconut Deep Hair Conditioner 128 • Coconut Facial Primer 129 • Antiaging Coconut Moisturizer 131 • Blemish Control Moisturizer 131 • Avocado Coconut Facial Mask 133 • Coconut-Lemon Cuticle Cream 134

ba

How-To • Homemade Coconut Milk 174 • Homemade Coconut Flour 175 • Homemade Coconut Cream 176 • Homemade Unsweetened Shredded Fresh Coconut 177

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bananas Beauty Bliss Smoothie, 136 Blueberry Coconut Breakfast Muffins, 69 Blueberry, Coconut & Date Shake, 162 Chocolate-Chia Protein Smoothie, 34 Coconut Banana Four-Ingredient Bars, 72 Immunity Smoothie, 98 Peachy Coconut Refresher, 71 Pumpkin Pie Coconut Smoothie, 163 Stomach Soother Smoothie, 100 Strawberry Banana Coconut Lemonade, 114

beans Butternut Squash & Black Bean Burritos, 78–79 Creamy Coconut Caesar Salad Dressing, 83 Rockin’ (Almost) Raw Tacos, 141 Tropical Black Bean Burgers, 70–71 beauty acne, 121–122 antioxidants and, 120 coconut oil and, 122–123 cosmetics, 118, 119, 124 hair care, 120 lead and, 119 skin, 118, 121–122 blueberries Blueberry Coconut Breakfast Muffins, 69 Blueberry, Coconut & Date Shake, 162 Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries, 111 Coconut Breakfast Muesli with Coconut Milk, 35 Coconut, Hazelnut & Blueberry Macaroons, 48 Homemade Vitamin Water, 115 Stomach Soother Smoothie, 100 cabbage Coconut Cabbage Slaw, 165 Raw Beauty Burritos, 138 carrots Carrot, Coconut & Cashew Smoothie, 101 Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 Coconut Curry with Chickpeas & Cauliflower, 42 Creamy Coconut, Carrot & Apple Soup, 113 Edamame Spinach Pastry Bites, 46 Flu Fighter Juice, 108 Raw Beauty Burritos, 138 Rockin’ (Almost) Raw Tacos, 141 Tropical Black Bean Burgers, 70–71 Tropical Immunity Juice, 110 cashews Carrot, Coconut & Cashew Smoothie, 101 Coconut Cabbage Slaw, 165 Coconut Cacao Truffles, 50 Mango, Coconut & Kale Salad, 39 Roasted Coconut Curry Maple Nuts, 85 cauliflower Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 Coconut Curry with Chickpeas & Cauliflower, 42

chia seeds Blueberry Coconut Breakfast Muffins, 69 Chocolate-Chia Protein Smoothie, 34 Chocolate, Coconut & Chia Pudding, 161 Creamy Coconut Caesar Salad Dressing, 83 Peachy Coconut Refresher, 71 Sparkling Coconut, Chia & Lime Fresca, 49 chicken. See Skinny Waldorf Salad Sandwiches, 79 chocolate Apple Cupcakes, 68 Chocolate-Chia Protein Smoothie, 34 Chocolate, Coconut & Chia Pudding, 161 Savory Avocado, Coconut & Lime Ice Cream with Dark Chocolate & Cherries, 47 coconut butter Avocado Egg White Breakfast Sandwich, 38 benefits of, 151 Blueberry Coconut Breakfast Muffins, 69 Coconut Banana Four-Ingredient Bars, 72 Coconut Zucchini Bread, 173 Echinacea, Coconut & Honey Tea, 109 introduction to, 150 purchasing, 178 raw coconut butter, 181 storage, 183, 184 coconut cream Homemade Coconut Cream, 176 purchasing, 178 Sparkling Creamy Coconut Elixir with Lime, 103 coconut flakes. See shredded coconut. coconut flour benefits of, 155 Blueberry Coconut Breakfast Muffins, 69 Homemade Coconut Flour, 175 introduction to, 155 coconut meat benefits of, 145 introduction to, 144 storage, 182, 183 coconut milk Avocado, Tempeh & Sprout Pocket with Coconut Tahini Dipping Sauce, 40 Beauty Bliss Smoothie, 136 benefits of, 149 Blueberry Coconut Breakfast Muffins, 69 Blueberry, Coconut & Date Shake, 162

INDEX

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almonds Apple Cupcakes, 68 Blueberry Coconut Breakfast Muffins, 69 Chocolate, Coconut & Chia Pudding, 161 Coconut Breakfast Muesli with Coconut Milk, 35 Coconut Cacao Truffles, 50 Coconut Zucchini Bread, 173 Heart-Healthy Trail Mix, 53 No-Bake Coconut Beauty Bars, 137 Oatmeal with Flaxseeds, Cinnamon & Coconut Milk, 36 Roasted Coconut Curry Maple Nuts, 85 Skinny Waldorf Salad Sandwiches, 79 Tropical Black Bean Burgers, 70–71 apples Apple Cupcakes, 68 Creamy Coconut, Carrot & Apple Soup, 113 Flu Fighter Juice, 108 arugula Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 Coconut-Lime Tilapia with Greens, 80 avocados Avocado Coconut Facial Mask, 133 Avocado Egg White Breakfast Sandwich, 38 Avocado, Tempeh & Sprout Pocket with Coconut Tahini Dipping Sauce, 40 Butternut Squash & Black Bean Burritos, 78–79 Raw Beauty Burritos, 138 Rockin’ (Almost) Raw Tacos, 141 Savory Avocado, Coconut & Lime Ice Cream with Dark Chocolate & Cherries, 47 Skinny Waldorf Salad Sandwiches, 79 Sweet & Salty Beauty Dressing, 139 Tropical Black Bean Burgers, 70–71 Tropical Enzyme Salad, 106

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INDEX

Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries, 111 Carrot, Coconut & Cashew Smoothie, 101 Cedar-Planked Salmon with Sweet Tangy Marinade & Coconut Black Rice, 41 Chocolate-Chia Protein Smoothie, 34 Chocolate, Coconut & Chia Pudding, 161 Coconut Breakfast Muesli with Coconut Milk, 35 Coconut Cabbage Slaw, 165 Coconut Creamed Spinach, 170 Coconut Curry with Chickpeas & Cauliflower, 42 Coconut Deep Hair Conditioner, 128 Coconut Whipped Cream, 158 Creamy Coconut Caesar Salad Dressing, 83 Creamy Green Tea, 112 Homemade Coconut Milk, 174 introduction to, 148 kinetin riboside in, 93–94 Oatmeal with Flaxseeds, Cinnamon & Coconut Milk, 36 Pumpkin Pie Coconut Smoothie, 163 purchasing, 178 Savory Avocado, Coconut & Lime Ice Cream with Dark Chocolate & Cherries, 47 Simple Strawberry Coconut Ice Cream, 171 Sparkling Creamy Coconut Elixir with Lime, 103 Stomach Soother Smoothie, 100 storage, 182 Sweet Detox Slushy, 136 coconut oil Antiaging Coconut Moisturizer, 131 Avocado Coconut Facial Mask, 133 Avocado Egg White Breakfast Sandwich, 38 Avocado, Tempeh & Sprout Pocket with Coconut Tahini Dipping Sauce, 40 beauty and, 120, 122–123 Beauty Bliss Smoothie, 136 benefits of, 151 Blemish Control Moisturizer, 131 Blueberry Coconut Breakfast Muffins, 69 Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries, 111 Butternut Squash & Black Bean Burritos, 78–79 Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 cholesterol and, 29–30

190

Coconut Bacon, 168 coconut butter compared to, 184 Coconut-Buttered Popcorn, 84 Coconut Cacao Truffles, 50 Coconut Creamed Spinach, 170 Coconut Curry with Chickpeas & Cauliflower, 42 Coconut Deep Hair Conditioner, 128 Coconut Facial Primer, 129 Coconut Lemon Cuticle Cream, 134 Coconut-Lime Tilapia with Greens, 80 Coconut Mayonnaise, 164 Coconut Oil & Balsamic Vinegar Dressing, 84 Coconut Zucchini Bread, 173 cold-pressed coconut oil, 180 cooking with, 32, 65 Creamy Coconut Caesar Salad Dressing, 83 Creamy Coconut, Carrot & Apple Soup, 113 daily consumption of, 31 early uses of, 16 Echinacea, Coconut & Honey Tea, 109 Eczema-Be-Gone Body Scrub, 126 Edamame Spinach Pastry Bites, 46 Flu Fighter Juice, 108 hair care and, 120, 128 HIV/AIDS and, 95 immune system and, 89, 92 introduction to, 150 Kale Chips, 77 Mango, Coconut & Kale Salad, 39 medium-chain fatty acids (MCTs) in, 24, 89 No-Bake Coconut Beauty Bars, 137 purchasing, 178 raw coconut oil, 181 refined coconut oil, 180 Roasted Coconut Curry Maple Nuts, 85 Rockin’ (Almost) Raw Tacos, 141 Skinny Waldorf Salad Sandwiches, 79 storage, 183, 184 Sweet Potato Fries, 45 Sweet & Salty Beauty Dressing, 139 Tropical Black Bean Burgers, 70–71 Turmeric & Ginger Whipped Sweet Potatoes, 105 Vanilla Coconut Body Scrub, 126 virgin coconut oil, 180 Warm Spinach & Toasty Pine Nut Salad, 74 coconut sugar benefits of, 154 Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries, 111 coconut palm sugar compared to, 152–153

Coconut Zucchini Bread, 173 Eczema-Be-Gone Body Scrub, 126 glycemic index, 154 Grapefruit with Coconut Sugar, 98 introduction to, 152–153 macro-nutrients, 153 Roasted Coconut Curry Maple Nuts, 85 Simple Strawberry Coconut Ice Cream, 171 Strawberry Banana Coconut Lemonade, 114 as sugar substitute, 63 Vanilla Coconut Body Scrub, 126 coconut water Beauty Bliss Smoothie, 136 benefits of, 15, 90–91, 147 Coconut Kale Cleanser, 109 cytokinins in, 93 fresh coconut water, 181 Happy Tummy Smoothie, 68 Homemade Vitamin Water, 115 Immunity Smoothie, 98 introduction to, 146 No-Bloat Beauty Juice, 140 Peachy Coconut Refresher, 71 Sparkling Coconut, Chia & Lime Fresca, 49 storage, 182 Tropical Immunity Juice, 110

he

dates Blueberry, Coconut & Date Shake, 162 Coconut Banana Four-Ingredient Bars, 72 Coconut Breakfast Muesli with Coconut Milk, 35 No-Bake Coconut Beauty Bars, 137

im

flaxseeds Blueberry Coconut Breakfast Muffins, 69 Coconut, Hazelnut & Blueberry Macaroons, 48 Coconut Mayonnaise, 164 Coconut Zucchini Bread, 173 Oatmeal with Flaxseeds, Cinnamon & Coconut Milk, 36 Pumpkin Pie Coconut Smoothie, 163 Tropical Black Bean Burgers, 70–71 greens Avocado Egg White Breakfast Sandwich, 38 Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 Coconut-Lime Tilapia with Greens, 80 Raw Beauty Burritos, 138 Tropical Black Bean Burgers, 70–71

SUPERFOODS for LIFE COCONUT

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immune system benefits of coconut on, 88 cancer, 93–94 candidiasis, 94–95 coconut oil and, 89, 92 common cold, 91–92 human immunodeficiency virus (HIV), 92–93 hydration and, 90–91 influenza, 91–92 lauric acid and, 89 yeast infections, 94–95 kale Coconut Kale Cleanser, 109 Kale Chips, 77 Mango, Coconut & Kale Salad, 39 Raw Beauty Burritos, 138 Rockin’ (Almost) Raw Tacos, 141 mangoes Mango, Coconut & Kale Salad, 39 Tropical Enzyme Salad, 106 microgreens Avocado Egg White Breakfast Sandwich, 38 Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 Raw Beauty Burritos, 138

oats Blueberry Coconut Breakfast Muffins, 69 Coconut Breakfast Muesli with Coconut Milk, 35 Coconut, Hazelnut & Blueberry Macaroons, 48 Oatmeal with Flaxseeds, Cinnamon & Coconut Milk, 36 pistachios Coconut Cabbage Slaw, 165 Heart-Healthy Trail Mix, 53 pumpkin Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries, 111 Coconut Breakfast Muesli with Coconut Milk, 35 No-Bake Coconut Beauty Bars, 137 Pumpkin Pie Coconut Smoothie, 163 quinoa Blueberry Coconut Breakfast Muffins, 69 Breakfast Quinoa with Coconut Sugar, Toasted Pumpkin Seeds & Blueberries, 111 Coconut Breakfast Muesli with Coconut Milk, 35 Tropical Black Bean Burgers, 70–71 rice Butternut Squash & Black Bean Burritos, 78–79 Cedar-Planked Salmon with Sweet Tangy Marinade & Coconut Black Rice, 41 Coconut Cabbage Slaw, 165 Coconut Curry with Chickpeas & Cauliflower, 42 Coconut Oil & Balsamic Vinegar Dressing, 84 Creamy Coconut Caesar Salad Dressing, 83 Sweet & Salty Beauty Dressing, 139 Tropical Black Bean Burgers, 70–71 salmon. See Cedar-Planked Salmon with Sweet Tangy Marinade & Coconut Black Rice, 41 shredded coconut Apple Cupcakes, 68 Blueberry Coconut Breakfast Muffins, 69 Coconut Bacon, 168 Coconut Breakfast Muesli with Coconut Milk, 35 Coconut, Hazelnut & Blueberry Macaroons, 48 Coconut Zucchini Bread, 173

Creamy Coconut, Carrot & Apple Soup, 113 Heart-Healthy Trail Mix, 53 Homemade Coconut Milk, 174 Homemade Unsweetened Shredded Fresh Coconut, 177 No-Bake Coconut Beauty Bars, 137 Oatmeal with Flaxseeds, Cinnamon & Coconut Milk, 36 purchasing, 178 storage, 182, 183 Tropical Enzyme Salad, 106 spinach Coconut Creamed Spinach, 170 Edamame Spinach Pastry Bites, 46 Warm Spinach & Toasty Pine Nut Salad, 74 squash. See Butternut Squash & Black Bean Burritos, 78–79 strawberries Simple Strawberry Coconut Ice Cream, 171 Strawberry Banana Coconut Lemonade, 114 sweet potatoes Coconut Cabbage Slaw, 165 Rockin’ (Almost) Raw Tacos, 141 Sweet Potato Fries, 45 Turmeric & Ginger Whipped Sweet Potatoes, 105

INDEX

,

heart health antioxidants, 25, 28 atherosclerosis, 26, 27, 30 cholesterol, 28–29, 29–30, 30–31 coconut oil and, 31 dyslipidemia, 21, 30 free radicals, 25, 28 gender and, 21 heart disease, 16, 17, 21, 26, 27 hydrogenated oils, 23, 32 hypertension and, 21 long-chain triglycerides (LCTs), 24 medium-chain triglycerides (MCTs), 21, 24, 27, 28, 30 monounsaturated fats, 22 obesity and, 21 oxidation, 25 plaque, 26 polyunsaturated fats, 23 saturated fats, 20, 21, 22, 24 short-chain triglycerides, 24 smoking and, 21 stress and, 25–26 toxins and, 26–27 trans fats, 23 unsaturated fats, 24 vitamin D, 27–28 vitamin E, 28 vitamin K, 28 waist-to-hip ratio, 28

tilapia. See Coconut-Lime Tilapia with Greens, 80 tomatoes. See Warm Spinach & Toasty Pine Nut Salad, 74 walnuts Carrot Pizza with Arugula, Caramelized Onions & Toasted Walnuts, 167 Coconut Banana Four-Ingredient Bars, 72 weight detoxification and, 61 digestion and, 61 fat-free diets and, 58–59 insoluble fiber and, 60, 61, 62 long-chain triglycerides (LTCs) and, 57 medium-chain triglyceride (MCTs) and, 57, 59, 60–61, 63, 64, 65 satiation and, 60–61 sugar substitutes, 63–64 superfoods and, 56–57 thyroid disfunction and, 59 zucchini. See Coconut Zucchini Bread, 173

1

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ABOUT THE AUTHOR & ACKNOWLEDGMENTS

Megan Roosevelt is a fun-loving foodie and registered and licensed dietitian known as the “Healthy Grocery Girl®.” She is a nutrition coach and consultant, spokesperson, public speaker, author, and television nutrition expert, including her monthly spot on ABC’s KATU Portland (Oregon) morning show “AM Northwest,” as well as a dynamic entrepreneur as the founder and CEO of Healthy Grocery Girl LLC. Healthy Grocery Girl offers nutrition services, resources, and products that fuel and equip busy individuals, helping them to achieve their health goals and freeing them to enjoy and live a real life, rooted in their purpose and passions. Megan is passionate about making nutrition fun and realistic. Her recipes and nutrition tips are simple, and predominately follow a whole-foods, plant-based approach. As the “Healthy Grocery Girl” her expertise is sharing healthy grocery finds that make eating healthy and living a healthy lifestyle convenient and delicious. Her mission is to help more people truly live their best life, with full health, energy and passion.

I am grateful for all the people who have helped make this book become a reality! Thank you to Quayside Publishing Group, Fair Winds Press, and to the wonderful Quayside team for choosing me to write this book, allowing my dream of becoming a published author become a reality. Thank you to my amazing husband Aaron for all your encouragement, patience, kindness, and support—and for sharing in my love of coconut! Thank you to my family: my mother, father, and brother; my large and supportive extended family of aunts, uncles, cousins, grandmother, mother-in-law, and my family-in-law. Thank you to my dear friends Tina, Kelsi, Amber, Abe, Lisa, and Crystal for your support throughout my writing. Thank you to my Healthy Grocery Girl team, especially Lisa, for your partnership, friendship, and encouragement. Thank you to all my friends in the Healthy Grocery Girl community who follow, support, and share in the joys of eating healthy and taking care of our true, beautiful, and amazing bodies! Thank you to the mentors and coaches in my life, who have guided me, passed on wisdom, and encouraged me in my professional career. Also thank you to my fellow registered dietitians, health writers, and health advocates for your work to help create a healthier world. Thank you to my clients who inspire me with your brave and meaningful journeys of restoring your health through natural and balanced eating. You all have provided encouragement, inspiration, and motivation in my life and mean more to me than I can say in words! And last, but not least, I give thanks and am humbled by God’s amazing grace for allowing me to be the vessel for which this content can flow through. I hope it reaches many and also helps many nourish their own health, and fall in love with coconut in all new and delicious ways! 192

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© 2014 Fair Winds Press Photography © 2014 Fair Winds Press First published in the USA in 2014 by Fair Winds Press, a member of Quayside Publishing Group 100 Cummings Center, Suite 406-L Beverly, MA 01915-6101 www.fairwindspress.com Visit www.QuarrySPOON.com and help us celebrate food and culture one spoonful at a time!

All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. 17 16 15 14 13

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ISBN: 978-1-61058-925-3

Digital edition published in 2014 eISBN: 978-1-61058-925-3 Library of Congress Cataloging-in-Publication Data available Cover design by Paul Burgess Book design by Kathie Alexander Book layout by Laura H. Couallier, Laura Herrmann Design Photography by Glenn Scott Photography Styling by Jessica Weatherhead Printed and bound in China

The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before beginning any new health program.

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