Coconut oil is rich in nuts, slightly sweet, and high in saturated fat, but can be reasonably healthy. It is mainly used as an edible oil or as a substitute for various ingredients in low temperature baking.
If you haven’t ridden the Coconut Oil Express yet, or are looking for a new way to enjoy it, learn how coconut oil is a healthy choice, tips on buying and storing coconut oil, and easy ways Read it and I’ll cook it.
How to make coconut oil
There are two types of coconut oil. It is unrefined and refined.
Unrefined coconut oil
Unrefined coconut oil is made from cold, raw coconut meat. This is coconut fruit – also known as nuts, seeds, or dolpe if you really want to acquire the skill – and will not be exposed to heat. Therefore, the oil retains more flavor and nutrients from coconut.
Sophisticated coconut oil
Sophisticated coconut oil comes from the processing of dried coconut meat (called copla) and is often bleached and deodorized. This removes impurities, but also many of the flavor, aroma and nutritional benefits of coconut.
Some refined coconut oils are also hydrogenated, a process that adds hydrogen molecules to unsaturated bonds. This changes the structure of the fatty acid, increasing the melting and smoke points, making it more solid at room temperature. However, it also turns unsaturated fats (healthy fats) into saturated fats (low healthy fats).
How coconut oil helps you lose weight
I mentioned before how coconut oil helps people lose weight and maintain a healthy weight. But can fats, especially fats that are more saturated than other fats like butter, do this? Simple answer: Not all fat is created equal.
According to BSC’s Kris Gunnars, “Unrefined coconut oil is high in extremely healthy fatty acids called medium chain triglycerides (MCTs), which have many benefits for the body and brain.”
Although only a few studies have suggested that MCTs may reduce abdominal fat and increase HDL cholesterol, a “good” cholesterol.
“MCT oil increases energy consumption because it requires the body to use and cannot be stored,” says Dr. Heli J. Roy, adjunct professor at the University of Connecticut.
How to cook with coconut oil
It is important to note that unrefined coconut oil has a smoke point of 350 degrees Fahrenheit, and the smoke point of extra virgin olive oil can vary from 400 to 350 degrees (depending on the quality) .
If you’re cooking your food in a healthy way (i.e. not fried food), this should not be a problem in general. That said, if you notice that your coconut oil is smoking uncontrollably, or if it turns dark gray or black, I recommend throwing it over and trying it again.
If you are using a portion that modifies the feeding plan container, one tablespoon of extra virgin coconut oil equals one piece of oil and nut butter.
10 Ways to Use Coconut Oil
If you want to incorporate coconut oil into your cooking, use these tips for inspiration.
1. Stir the vegetables
Heat 1-2 teaspoons of coconut oil in a large skillet or saute pan over medium-high heat. Add the vegetables (do not overcrowd the pot) and cook until tender.
2. Pan Fly Fish
Heat 1 teaspoon of coconut oil for each fillet over medium high heat. Place fish fillets in a pot to save seasons if necessary. After a few minutes, gently flip it over (fish type and size times vary), season the other side, and cook for a few more minutes.
3. Scramble eggs
Heat 1 teaspoon of coconut oil in a frying pan over low and medium heat. Pour the whipped eggs into a pot and cook for about 30 seconds. Using a rubber spatula, gently move the eggs from one side of the bread to the other. Cook to your liking for your liking.
4. Drizzle on baked potatoes
Bake potatoes at 425 degrees Fahrenheit for 55-60 minutes. Drizzle 1 teaspoon of melted coconut oil on top of the potato. You can taste the oil with cinnamon and maple syrup for herbs and spices or sweet, freshly baked potatoes.
5. Grease Cooking Utensils and Bakeware
Coat a baking pan or waffle iron using melted coconut oil.
6. Flavored soup and stew
Many Thai soups already require coconut oil, but you can add this flavor booster to almost any soup to make it richer.
7. Make a dressing and marinade
Mix the melted coconut oil with your favorite herbs, fruit juices, spices, vinegar or natural sweeteners and whisk until combined. Coconut oil-based dressings solidify at low temperatures, so they stick to small batches.
8. Pop popcorn
Heat a large pot over medium heat and add 2-2 teaspoons of coconut oil. Once the oil has melted, put some tester kernels in the pan. Once these kernels have pop, add half of the popcorn kernel and cover it.
Once they start popping, make sure the popcorn doesn’t burn and gently shake the bread back and forth. When pop slows to pop every few seconds, remove the pan from the heat and let it cool and enjoy.
9. Add to smoothie
Pour slowly melted coconut oil into the blender with your favorite fruits, vegetables, nuts, seeds, and shade rogyne (you can also add a scoop of solid coconut oil if the blender is strong enough). Coconut oil is rich in smoothies with frozen ingredients.
10. Exchange butter for baked goods
Coconut oil is a plant-based alternative to common baking fats such as butter, shortening, margarine and vegetable oils. It is common to substitute a 1:1 ratio, but if the coconut flavor is too noticeable depending on your preference, it is slightly less likely to be used.
Coconut oil storage and shopping tips
Ready to dive into the benefits of coconut oil? Here are some considerations to keep in mind.
Choose unrefined coconut oil
Virgin, unrefined coconut oil helps you enjoy more of the aforementioned benefits.
I’ll buy a lot
To save a small amount, buy coconut oil in bulk. Coconut oil has a shelf life of approximately 2 years. If your favorite brand is on sale, scoop up some jars at once. If you are a member of a warehouse club, invest in bulk jars that can cut costs by half compared to the average grocery store.
Don’t forget that coconut oil is pure oil/fat. Therefore, make sure to use it sparingly.
Keep away from sunlight and heat
Coconut oil melts at about 76 degrees Fahrenheit, so it is solid under its temperature and the liquid above it. It is safe to store in the pantry as a liquid or solid. There is no need to refrigerate. However, store coconut oil in a cool place from direct sunlight (i.e. not just above or next to the Stove top).
