The Health Benefits of Coconut

Coconut is a super-food. It is not only delicious, but it also has many health promoting properties. Here are 5 reasons to indulge in the tropical fruit.

1. In the past, coconut has gotten a bad rap due to its saturated fat intake. Saturated fat is most commonly found in animal products. But not all saturated fats are alike. While saturated fatty acids in animal products are long, coconut contains medium chain fatty acids. The size of the fatty acid is important because our bodies respond to them differently. Medium-chain fatty acids are generally considered a good source of energy that the human body finds relatively easy to metabolize. Some studies have shown that medium chain fatty acids can help in the process of excess calorie burning, and thus weight loss. A tablespoon of coconut oil in warm water 15-30 minutes before meals can promote satiety and increase metabolism, thus aiding in weight loss. Coconut adds satiety to your meal, keeping your belly feeling full and happy longer.

2. The oil is also anti-viral. Coconut contains lauric acid, which is then converted to monolaurin in the human body. Monolaurin has the ability to destroy lipid-coated viruses, such as herpes and the flu virus.

3. Coconut is a hypoallergenic food. Rarely do I see sensitivities or allergies to coconut. It is an ideal food for babies and kids, for it is rich in fat which supports brain development. It is a great substitute for those with milk allergies, adding creaminess and satisfaction to meals.

4. Coconut water is full of electrolytes- perfect for quenching your thirst and preventing dehydration. It has more potassium than a banana and 15 times the potassium than sports drinks. It is your natural sport drinks without all that added sugar or high fructose corn syrup.

5. Coconut tastes good! Eating healthy should taste good because otherwise it would not be sustainable. I am always trying to create recipes that both your body and taste buds appreciate. Here are some ways to incorporate it into your diet:

Cook with coconut oil. You can bake with it or saute your veggies with it.

Add coconut milk to smoothies. Simmer rice in it instead of water. Add it to your morning oatmeal.

Creamed Kale
Ingredients:
-1 bunch of kale, chopped (can also use spinach or collards)
-1/2 can of coconut milk
-1 tbsp dijon mustard
-1-2 tbsps rice vinegar
-1 leek
-1/2 onion
-2 cloves garlic
-oil
-salt and pepper

1. Saute garlic, onion, oil and leek in a large saucepan/stew pot. About 5-7 mins.
2. Add coconut milk, mustard, and rice vinegar.
3. Simmer on med heat, covered, about 12 mins. (Kale should be very tender and wilty).
4. Season with salt and pepper.

Add garbanzo beans and serve over a bed of brown rice for a complete meal.

Coconut Balls- These make a delicious protein-packed, sweet snack or desert.
Ingredients:
-1/2 cup dried fruit (I like dried cranberries, raisins, and dates)
-1/2 cup nut butter (I like sunflower seed butter or almond butter)
-1/4 cup sesame seeds
-1/4 cup almonds
-1/4 cup pumpkin seeds or sunflower seeds
-1/4 cup dried coconut flakes (set aside for later)

In a food processor, combine all of the ingredients except for the coconut until it has formed a paste-like consistency. Form into tbsp-size balls and roll in coconut to coat. Store in tupper-ware or freeze.

Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Coconut Whipped Cream
This is to die for! A great dairy-free addition to pumpkin pie.
Ingredients:
-1 can full-fat coconut milk, chilled in fridge
-1 tbsp maple syrup
-2 tsps vanilla extract

Combine all ingredients in a mixing bowl. With a hand mixer, blend on high for several minutes until the consistency is whipped cream-like. (Took me approximately 10 minutes).

Sweet n' Savory Forbidden Rice
Ingredients:
-1 cup forbidden (aka black) rice
-1 can coconut milk
-1 cup veggie broth
-1/2 cup raisins
-1 tbsp ground turmeric
-1 tsp cumin
-1/2 tsp red chili flakes
-1 tsp coriander
-2 tsps fresh grated ginger
-1/2 cup raw cashews
-salt, pepper
-cilantro (optional) as garnish

In a medium saucepan, bring coconut milk and broth to a boil. Add rice and seasonings and turn heat to low. Cover. Cook for 20 minutes and then add raisins. Cook for another 20 minutes (until rice is soft). Add cashews and garnish with cilantro.

Healthy Harvest Recipes

It's FALL! This means our favorite fresh berries and tomatoes are no longer readily available. But the good news is is that they are replaced with other delicious harvest goodies, such as pumpkins, squash, yams, and sweet potatoes.

These foods are nutritional powerhouses. They are are packed with beta carotene, a deeply colored red-orange-yellow pigment that converts to Vitamin A. Due to its antioxidant and anti-inflammatory properties, beta carotene is protective against many chronic diseases, such as heart disease, cancer, and arthritis.

The antioxidant properties of squash, pumpkins and sweet potatoes promote a healthy heart. Beta carotene prevents the oxidation of cholesterol in the body. Oxidized cholesterol promotes plaque formation and increases the risk of stroke and heart disease.

Decreasing inflammation is also a "claim to fame" for these fall favorites. These foods are anti-inflammatory, thus reducing your risk of inflammatory conditions, such as arthritis and cancer. Inflammation is thought to be the root cause of many, if not all, chronic diseases. Pro-inflammatory foods include dairy products, wheat/gluten, night shade vegetables, and refined sugar. Anti-inflammatory foods include deeply colored vegetables (ie. pumpkin!) and fruit, lean meats and fish, beans, and nuts.

Here are some ways to incorporate these squash varieties and root vegetables into your diet.

PUMPKIN
Spice-kissed Pumpkin Pie
Need I say more? Everyone likes a good slice of pumpkin pie. This is Cece's favorite desert, which I think is quite appropriate due to her ginger locks. She insisted we have it for her 3rd birthday. Here is an anti-inflammatory (gluten-free, dairy-free) version that is to die for! I used gluten-free ginger snaps for an easy crust (available at Trader Joe's). Click on this link for the delicious pie recipe!

Don't forget to save the seeds and roast them for a healthy snack the whole family will enjoy! Toss with grapeseed oil, curry powder, salt, pepper and nutritional yeast.

SQUASH
Spaghetti squash is one of our favorites. Up until about a year ago, Cece didn't know that real noodles (ie. rice noodles or wheat noodles). When we serve spaghetti squash, she exclaims with joy, "NOODLES! Oh I love noodles!" Toss with pesto or marinara sauce for an easy meal.

Chickpea and Squash Casserole
*Remember to soak the chickpeas overnight and boil until tender.
Ingredients:
-2 cups fresh cooked chickpeas (or 1 can chickpeas)
-1.5 cans unsweetened coconut milk
-1/2 cup brown basmati rice
-1 cup water (to cook brown rice in)
-2 tbsps olive oil
-2 cloves garlic
-1 tbsp curry powder (or tumeric)
-1 tsp dry mustard
-1 tsp ground cumin
-1 tsp ground coriander
-1 tbsp fresh grated ginger
-1 tsp salt
-1 butternut squash, peeled and diced
-1 tart apple, diced
-1/2 cup fresh parsley

1. Preheat oven to 350 F. Lightly oil 2.5 qt casserole dish.
2. Bring 1 cup water to a boil. Add 1/2 cup rice. Let simmer for 40 minutes until soft.
2. Mix chickpeas and coconut milk in a casserole dish. Set aside.
3. Heat olive oil over med heat, add onion and garlic. Add curry powder, mustard, cumin, coriander, ginger, and salt. Saute 3-5 mins until onion is softened.
4. Transfer onion mixture to casserole and add the squash, apple, cooked rice and parsley. Stir to blend well.
5. Bake for 45 minutes or until the squash and apple are tender.

SWEET POTATOES
Sweet Potato and Coconut Dahl
Ingredients:
-1 lb. sweet potatoes, cut into 1/2 inch cubes (I leave the skins on for added fiber)
-1 cup dry lentils
-1 14 oz. can coconut milk
-2 cups water
-1 tsp grated fresh ginger root
-1 tsp. ground cinnamon
-1 tsp. tumeric
-salt and pepper

1. Put the sweet potatoes into a saucepan with the lentils, coconut milk, and water. Bring to a boil, then leave to cook gently, uncovered, for 15-20 minutes, until the sweet potato is tender and the mixture looks thick.
2. Stir in the ginger, cinnamon, tumeric, and salt and pepper. Then cook gently for a few more minutes to blend in the flavors. Can serve by itself or over rice.

*Note that the spices are added after the lentils are tender- if you add them at the beginning, they can prevent the lentils from becoming tender!

Sweet Potato Fries
Preheat oven to 400 F. Simply cut a few sweet potatoes lengthwise into strips. Place on baking sheet. Coat evenly with grapeseed oil, salt, pepper, and a pinch of nutmeg. Bake for 15 minutes. Flip. Bake for another 20 minutes.