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Tips for Cooking with Coconut Oil



Looking for more ways to use the superfood coconut oil? Here are some creative ways to put it to work.


The term “superfood” has been bandied about quite a bit recently. But if there is one food that truly deserves the moniker, it’s coconut.


For decades, coconut oil was maligned for its high saturated-fat content. Now, however, it’s becoming the darling of many health experts.


This is because in the past decade or so, the supposed dangers of saturated fats have been seriously called into question Meanwhile, recent research has also revealed that most of the saturated fat found in coconuts — lauric acid — is a medium-chain triglyceride (MCT), a type of fat particularly coveted for its health and fitness benefits.


“MCTs are fats that digest and absorb more rapidly” “They go directly to the liver to be utilized for energy instead of stored as fat.”


Research shows that eating MCTs helps you burn more calories, satisfy hunger more quickly, and assist in regulating weight better than the long-chain triglycerides predominant in most vegetable oils.


In studies on rats, virgin coconut oil has been shown to reduce blood serum levels of LDL cholesterol while raising HDL (“good”) cholesterol. It also appears to help blood coagulation and improve antioxidant status.


 Cooking with Coconut Oil

  • Instead of butter, fry or scramble your eggs in coconut oil, and try slathering it on toast.
  • Stir a spoonful in your oatmeal or spread on pancakes for a lower glycemic load.
  • Making your own granola? Baking treats? Swap in coconut oil instead of typical vegetable oil or shortening.
  • Whirl into smoothies for longer-lasting energy and an instant hit of cholesterol-improving lauric acid.
  • Even unrefined coconut oil has a relatively high smoke point, making it great for higher-temperature cooking, such as stir-frying or sautéing. Try cooking your dark leafy greens using coconut oil and a little sea salt.
  • Make theater-style popcorn by heating kernels in coconut oil in a heavy kettle.  Once popped, drizzle a mixture of melted coconut oil and butter over the top.
  • As an alternative to a latte or coffee with cream, in a blender combine 1 tablespoon coconut oil, 1 tablespoon unsalted grassfed butter, and 1 cup of coffee until it’s creamy and no oil is floating on the surface, about 20 to 30 seconds. Spike with vanilla or cinnamon, if desired.
  • Mash into sweet potatoes or use to cook sweet-potato fries for a rich, nutty flavor.
  • When making homemade mayo, replace half the olive oil with coconut oil. Or replace the oil in your favorite homemade salad dressing.
  • For a quick treat, melt and mix with dark chocolate to make fudge or bark. Or pour the liquid mixture over a scoop of cold ice cream. It will harden instantly, like on a classic dipped cone.
  • Eat it by the spoonful, right out of the jar — a quick supplement and snack combined.


Are you ready to be proactive about your heart health? It takes more than diet and nutrition. Schedule your free One-on-One Interview with Dr. Feyrer-Melk to take the first step to optimal wellness. Contact us at 480-941-0800 to schedule your appointment today.

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Optimal Heart Center

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