Nutrition and Nutrients Archives | Page 2 of 7

Coconut Oil Giveaway Update

December 30, 2009

I hope everyone had a wonderful holiday!

I’m still visiting with family so posts will resume later this week. I have an important update regarding the coconut oil giveaway though and I wanted to be sure to spread the word.

The contest is open to both U.S. and Canada residents! So all my readers from Canada, feel free to enter. Just head to the original post to follow the instructions and comment there. I’m so excited that I could make this contest a tiny bit more international. I hope I can offer more worldwide giveaways in the future.

Happy New Year! I’ll be back soon!

Coconut Oil Christmas Giveaway!

December 26, 2009

Several months ago I delved into my own research about coconut oil. I shared my findings in a post with the determination to start using more virgin coconut oil in my day-to-day cooking. I searched for it when I was in Brazil only finding small quantities that were actually more expensive there than what I could get in the States.

Weird, right? With all those coconuts growing everywhere.

After getting settled back in the US I knew I had to find a source. After reading Nina Planck’s Real Food: What to Eat and then taking a trip to Southeast Asia my interest in the company Tropical Traditions began to grow. I applied to be considered to review a sample and they quickly replied offering me a 32 oz jar of their Gold Label Virgin Coconut Oil. A few squeals escaped after reading that email. I won’t lie; I was incredibly excited to give this coconut oil a try.

I think a lot of it has to do with our recent trip. Although we didn’t go to the Philippines, we were able to witness some small scale agriculture during our travels to areas nearby. In case you don’t know much about Tropical Traditions they sell wet-milled, virgin coconut oil from small organic farms in the Philippines. They also sell many other coconut products including a coconut peanut butter that will likely make its way into my first order.

In my last post I said I likely wouldn’t become a person who takes coconut oil by the spoonful for medicinal purposes (some cultures do this), but I have to tell you, I love taking little tastes of the oil straight from the jar. Ever know any of those people who could eat butter straight from the stick? (I know it makes me cringe, too.) Well, I couldn’t do it with butter, but this coconut oil is an entirely different story.

Last summer, I used coconut oil on my cinnamon toast and it turned out great, but with this time I wanted to do a bit more cooking with it. Mainly to see how easily I could incorporate it.

I was invited to check on the recipes on the company’s website and I did. The first recipe to catch my eye was for no-bake cookies. For some reason, my mom always called these California Cookies in our house, not sure why. Regardless, we grew up with them as almost a staple as far as the occasional treat goes.

Of course, they have a ton of refined sugar so I rarely make them anymore. I was thrilled to find this recipe that uses honey or maple syrup (I actually used both), and of course coconut oil instead of butter. I also used a natural peanut butter.

The coconut oil works great in them and the flavor wasn’t overwhelming, the cocoa flavor actually comes out more. I wasn’t thrilled with the sweetening combo. I used both because I didn’t want a distinct maple or honey flavor. I will be honest and say they aren’t as great as the original with sugar, but that’s not to say they aren’t good. We are enjoying them and the new twist on flavors as well as the fewer refined ingredients.

On the recipe list there was also one for coconut chicken. It immediately reminded me of the simple version I often make that uses butter. I posted about it a little while back. So I ground about 1 ½ cups of whole wheat bread crumbs, ½ cup unsweetened coconut, salt, and pepper in the food processor. Next I melted about 3 tbsp of coconut oil. I tossed 2 chicken breasts (cut into pieces) in the coconut oil (make sure the chicken isn’t too cold or the oil will solidify). Then I coated the chicken in the crumbs and coconut. After 20 minutes in a 400 degree F oven it was all done.

I was so pleased with how it turned out. My husband even commented on how tender the chicken was. The coconut oil really improves this fave, super quick meal.

So, as if you had any doubt, coconut oil will now become a staple in my kitchen. I do have to admit that I won’t be using it with wild abandon because it is a pricey product. However, having it around to use more often is worth the price for me especially when you are supporting small scale, sustainable agriculture, not to mention the health benefits. Oh, and the flavor. Okay, you get the picture.

Or do you?

Want to try some virgin coconut oil of your own?

Well, I was trying to plan out when to tell you. I figure Christmas is as good of a time as any for a giveaway, especially one that will help jumpstart your healthy habits in the New Year.

Tropical Traditions has graciously agreed to give away a 32 oz jar of their Gold Label Virgin Coconut oil to one of you, my readers, free of charge!

Okay, so here is how to enter and increase your chances.

The contest is open to U.S. and Canada residents because the company will be shipping directly to you. (An apology to my international readers.)

I should mention I’m big on following instructions too (I know such a stickler). So to be fair to those who do follow them, if you don’t, your entry won’t be counted.

First instruction – Tell me each of these things in a separate comment. I subscribed, I tweeted, I followed = 3 comments = 3 entries. I know, a lot of work, but I’ll be using a random number generator to choose the winner so if you want each entry counted it will need to be in a separate comment.

You need to subscribe to the Tropical Traditions Newsletter. Leave me a comment below telling me you did AND I would love it if you would include in this comment why you want to try the oil.
Get a bonus entry for Tweeting the giveaway and tell me here with your Twitter username. I’m @lori1329 by the way.
Get a bonus entry for becoming a Follower (that little Google gadget on the side) and tell me here, or remind me that you already follow me.

Okay, that’s enough rules. Given it is the holiday season and you all need a break from the computer, I will wait to pick the winner until January 2nd, 2010. The contest will end at 11:59 pm EST on January 1st, 2010.

Ready to have a Happy and Healthy New Year with Tropical Traditions Virgin Coconut Oil? I’m really excited to share this great product so send on the entries!

PS. If you don’t win and want to place your order, be sure to check out the Referral Program. You can get a copy of Virgin Coconut Oil by Brian and Marianita Shilhavy free with your first order. If you’d like to refer me with your order, just drop me a note and I’ll send you my number.

Disclaimer: Tropical Traditions provided me with a free sample of this product to review, and I was under no obligation to review it if I so chose. Nor was I under any obligation to write a positive review or sponsor a product giveaway in return for the free product.

Sesame Flax Seed Crackers

September 10, 2009

When I first set out on this journey to reduce and eliminate packaged, processed foods from my diet I knew there would initially be things I missed. One item that I wasn’t expecting to miss so much, however, is crackers.

It is amazing how many things they pair nicely with which you don’t realize until you are trying not to eat them. I love spreads and fancy little appetizer crackers and while I’ve been trying to buy whole wheat versions, I know they still have lots of additives and preservatives that aren’t good for me.

A few months ago Healthy Ashley shared a flaxseed cracker recipe and it has been on my list to make ever since. I finally got around to trying them yesterday and I am happy to announce that they turned out wonderfully! Packaged crackers are getting kicked to the curb along with the once addiction-inducing diet soda.

I changed the recipe in a few ways. First I used whole wheat flour instead of the refined flour called for in the original recipe. I only had ground flaxseed so I doubled up on that instead of adding both the ground and whole. I also had some sesame seeds so I thought they would make a nice addition. Then, instead of squares I cut them out in a circle shape using a drinking glass.
The crackers are crisp with a slightly nutty flavor from the seeds. They are perfect for topping with cheeses and veggies for a tasty snack or appetizer.

Sesame Flax Seed Crackers
Adapted from HealthCastle.com & Flax Council of Canada

½ cup ground flax seed
1 ½ cups whole wheat flour
½ tsp baking powder
½ tsp salt
2 tbsp sesame seeds
4 tsp butter, softened
½ cup skim milk

In a bowl, combine the flax seed, flour, baking powder, salt and sesame seeds. Add in the butter and stir or mix until the mixture is crumbly. Pour in the milk and form into a round ball of dough. Wrap in plastic wrap and refrigerate for 10 minutes.

Preheat the oven to 325 degrees F. Remove dough from the fridge and divide into four pieces working with one at a time. Roll the dough out onto a floured surface or between two sheets of plastic wrap. Roll until very thin about 1/8 to 1/16 of an inch. Cut into squares or circles and transfer to an ungreased baking sheet. Bake for 20 minutes, or until browned and crisp. Makes about 24 2-inch circle crackers.

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Happy 7th Birthday to our baby girl, Macy Mae! A couple more months and she’ll be sitting on my lap at the computer once again.

Apple, Carrot and Pear Crisp

September 2, 2009

Some vegetables go surprisingly well with desserts. Of course, this isn’t anything new with all the zucchini breads and carrot cakes out there. So when I wanted to put together an apple crisp and had an extra couple carrots hanging out in the fridge, I thought, why not?

I’ve been trying to decide if adding veggies to desserts makes me feel better about eating them. Actually, I don’t think it does, but I am in agreement that an extra serving of vegetables here or there, whether sweet or not, can’t hurt.

Aside from their beautiful orange color, carrots are of course known for their vitamin A content which has long been associated with healthy vision. In addition, the antioxidant activity of the carotenoids protects the heart and may reduce the risk of cancer.

I always remember a conversation I had once with my grandma. She developed macular degeneration which caused her to lose much of her vision late in her life. When discussing dinner once, carrots came up. She said, “Oh yes, carrots are great for your eyes. I’ve eaten them all my life!” And then she burst out with laughter at her own joke. Ah, as Grandparent’s Day approaches I’m reminded of how much I miss her.

The carrots turned out to be a great addition to the crumble. I sautéed them in a little butter to soften them just a bit and added cinnamon to flavor them even more. They added a slightly crunchy texture and a mildly sweet flavor that complimented the apples and pears well.

I used mascavo sugar (unrefined cane sugar) for this dessert; however, I did use a table spoon of white flour for thickening. Anyone have any suggestions for a thickening agent that isn’t refined? The whole wheat flour I use isn’t so great at thickening, but perhaps something else would work.

Apple, Carrot and Pear Crisp

1 tsp. butter
¾ cup carrot, shredded
2 tsp. cinnamon, divided
2 pears, sliced
2 apples, sliced
½ cup mascavo sugar
1 tbsp. flour

Topping:
½ cup oats
¾ cup mascavo sugar
¾ cup whole wheat flour
¼ cup walnuts, chopped
¼ tsp baking soda
½ cup butter

Heat the butter in a skillet and add the shredded carrot. Stir in 1 tsp. of cinnamon and cook the carrots for about five minutes. Set aside.

Preheat the oven to 375 degrees F. In a large bowl, combine the pears, apples, sugar, flour and the remaining 1 tsp. of cinnamon. Mix well to coat the fruit. Into a greased baking dish, layer the apples and pears with the carrots, filling the dish.

In a smaller bowl mix the topping ingredients except for the butter. Cut the butter into the mixture and combine with a with a fork or pastry blender until the butter is evenly distributed. Sprinkle the topping over the fruit and bake for 45 to 60 minutes, or until crisp on top and bubbly.

Nutty Grain Beer Bread

July 29, 2009

Oats, wheat berries, ground flaxseed, sesame seeds and walnuts. These are a few of the things I had sitting around the apartment that were begging to be used. When I stopped by the supermarket on Monday and walked past the beer aisle I caught a glimpse of what all these ingredients had the potential to become – whole grain beer bread!

Much of the dark beer here in Brazil is Malzbier. It’s very low alcohol and some compare it more to root beer than traditional beer. I used to enjoy it when we first arrived, but it is rather sweet. I can’t even think of anything that equates to it in the US. It can be enjoyable as a dessert, but lately I’ve found that it’s just too sweet for my preferences. However, I have learned it is a great addition to beer bread.

Hungry for a nutty, grainy bread to complement my breakfast, and as a base for my overconsumption of goiaba (guava) fruit jam I decided it was time to use of my stash of ingredients and see what would happen.

I did a quick search for a beer bread to guide me and found Peanut Butter Boy’s Whole Grain Beer Bread. This got me off to a good start.

I used mascavo sugar (unrefined cane sugar) and cut back on it a bit due to the sweetness of the beer. Then I soaked my steel cut oats and wheat berries for a ½ hour. Threw everything together and let ‘er bake.

A definite winner. I’ll be making this one again and again. However, I would suggest soaking the grains a bit longer, perhaps 45 minutes, because there were still some rather hard bites to be found. I guess you could choose to sprout them as well, but I didn’t go that far. Also, any dark beer will do.

Fresh from the oven or toasted with jam the bread is full of crunchy texture with the mild sweetness of the dark beer. Hearty, healthy and filling – exactly what I was going for.

Nutty Grain Beer Bread

Adapted from Peanut Butter Boy’s Whole Grain Beer Bread

3 cups whole wheat flour
1 T mascavo sugar
1 T baking powder
1 t salt
2 T sesame seeds
¼ cup chopped walnuts
2 T ground flaxseed
1/3 cup steel cut oats (soaked and drained)
1/3 cup wheat berries (soaked and drained)
1 can (350 ml beer)

Preheat the oven to 375 degrees F and grease a 9 x 5 inch loaf pan. In a large bowl, gently mix together the flour, sugar, baking powder and salt. Stir in the sesame seeds and flaxseed. Next pour in the oats and wheat berries. It is fine if a bit of the soaking liquid goes in to add moisture. Mix well and then begin pouring in the beer a little at time as you stir until the can is empty. Then stir until the dough is well combined.

Pour into your baking pan, spread evenly and bake for 45 min to 1 hr. Once browned and baked through, remove from the oven and cool on a wire rack for about 10 minutes. De-pan and enjoy!

A Match Made in Heaven – Avocados and Bananas

July 21, 2009

This post dates back to 2009 when we were still living in southern Brazil. It is where I learned about eating avocado as a sweet fruit and not a savory ingredient. I was taught how to combine avocados and bananas to make fruit salads and shakes. It was long before the avocado-in-everything craze hit the U.S.

I think I’ve mentioned before that around here avocados are eaten as a fruit; sweet, not savory like in many other cultures. You won’t find it on sandwiches, in salads or as a salty condiment such as guacamole. Now I still love to enjoy my avocados the old fashioned way, as I refer to it. However, I’ve been really open to the idea of eating them sweet.

At my husband’s office a popular snack is to take fresh avocado slices, sprinkle sugar on them and eat them as I would apple or peach slices. Other Brazilians have told me they cut it open sprinkle sugar on it, drizzle it with lime juice, and eat it with a spoon. I’ve tried it with just the sugar and you know what? It isn’t half bad.

When I posted about this new-to-me food phenomenon on my ex-pat blog I got a lot of responses about avocados and bananas. Soon after that I went to my favorite little vegetarian buffet down the road and one dish on the salad bar was a bowl of cut up avocados and bananas together.

Banana and Avocado Salad at a Vegetarian Lunch Buffet in Maringa-PR, Brazil

Nani, a Brazilian ex-pat living in Arizona, once commented on my blog that her dad was famous for his Vitamina de Banana e Abacate (banana and avocado vitamin). A smoothie of sorts made with avocado, banana, milk and sugar.

As interested as I was in this drink, it took me a long time to get around to trying it. In fact, I bought an avocado at the market last week and until last night it had been staring at me each time I opened the fridge door. Finally, last night after my run I gave it a try.

Oh my! I have no idea why I waited so long!

I have never had anything so creamy, sweet and slightly buttery. Words simply can’t do it justice. It is the ultimate of healthy, filling drinks. If you don’t like avocado, don’t worry. There is something that happens to the flavor once it is mixed with the banana. Honestly, I’m not sure I would identify it as avocado if I didn’t know it was in there. The best part is that it is full of potassium, monounsaturated fat, vitamin E, protein and calcium!

I froze my slices of banana first because I wanted the drink to be really cold and have a little texture. I also did not add any sugar. The banana was sweet enough. Finally, I used skim milk in my version.

Banana Avocado Vitamin | A shake recipe shared with me when we lived in southern Brazil.

Banana and Avocado Vitamin

One ripe avocado, peeled and pitted
1 ripe banana, sliced (frozen if desired)
Milk<

I used an immersion blender and a glass because that is all I have, but a blender would work well too. Blend the avocado and banana well. Slowly add a little milk at a time until you reach your desired consistency. I added about a cup. Pour it in a glass and your ready to enjoy!

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Or you could get involved in some of this Ice Cream Social action being hosted by Tangeled Noodle, Savor the Thyme and Scotty Snacks!

I turned the banana and avocado vitamin into Avocado Banana ice cream for my entry. I don’t have an ice cream maker on hand right now so I made via freezin’ and stirrin’ in my freezer. The fat in the avocado keeps it nice and creamy and a sprinkle of cinnamon on the top adds even more flavor. This might just be the most nutrient-dense ice cream out there!

Walnut Pesto: A Recipe for Healthy Bones

July 15, 2009

I had never used fresh herbs in cooking until I was in college. Doesn’t that seem crazy? We had plenty of fresh fruits and veggies growing up, but herbs just weren’t a focus around our house. When I was in college I had to take a food service class one summer which involved cooking for a small restaurant in our department. The chef had an herb garden behind the building where we collected some fresh herbs before each class.

It was a big discovery for me and since then I’ve grown my own herbs when possible or buy them fresh when I can find them. I even love herbs so much that on my last family visit to the US my brother set up his AeroGarden to grow some herbs for use in my cooking. When I got there it looked like this.

When I left it looked like this. These little things are pretty amazing.

It took me forever to find fresh basil in Brazil, mostly because I had no idea what the name was. It is called manjericão in Portuguese, by the way. Its availability isn’t consistent, but when I find it I always grab some. I love the smell. Basil is tied with rosemary for me regarding my favorite herb scent.

Of course, I am also interested in the nutritional value of basil and herbs in general. It turns out that oils in basil have anti-bacterial properties and it is packed with vitamin K (3). In addition to its role in blood clotting, more recent research has linked vitamin K to bone health indicating that it plays a role in the development of bone mineral density and in decreased risk for bone fracture(1).

In addition, more research has confirmed that if you want these bone health benefits, skip the supplements (2). The benefit is seen when consuming more vegetables and legumes, not vitamin K1 supplements. Of course this makes me very happy. I think we all know I am in favor of food not pills.

There are two main things I use my basil for – one is margarita pizza and the other is pesto. My first experience with pesto involved dried basil and garlic, which is good, but not at all the same as using the fresh herbs.

This is one of my favorite types of pesto using basil and walnuts. It is a modified version of the type we used to make in the bread store I once worked in. The ingredient amounts are very general, just tossing in this or that until you get the preferred consistency. I use it for pasta, pizza sauce, in scrambled eggs and of course spread across a warm slice of bread.

Walnut Pesto

1 bunch fresh basil, about 1 cup loosely packed leaves
2 cloves fresh garlic
2 handfuls chopped walnuts, about 1/3 cup
2 tablespoons parmesan cheese, freshly grated
Salt and pepper to taste
Olive oil

In a food processor (or in a tall mixing glass if you plan to use an immersion blender like I did) combine the basil and garlic and process about 15-30 seconds until things are roughly chopped. Add the walnuts, cheese and about a tablespoon of olive oil.

Process as you add in a little olive oil at a time. Continue until all ingredients are combined and nuts are ground. Continue to add olive oil until you reach your desired consistency. I like mine a little thick so it is spreadable, but if you want to use it as a dressing, add more. Taste and sprinkle with salt and pepper as desired. Makes about 1 to 1 ½ cups of pesto.

References and more on the health benefits of basil:

1. Pearson, Debra A., Bone Health and Osteoporosis: The Role of Vitamin K and Potential Antagonism by Anticoagulants. Nutrition in Clinical Practice. 2007; 22(5): 517-544.
2. Shea, M., Booth, S.L. An Update On The Role Of Vitamin K In Skeletal Health. Nutrition Reviews. 2008; 66:549-557.
3. World’s Healthiest Foods: Basil

Zucchini Quiche with Whole Wheat Crust

July 9, 2009

There was a time when the egg yolk rarely made it into my diet. I hastily followed the crowd when this food made the spotlight for being high in cholesterol. The truth is I enjoy egg whites just as much as the whole egg. I also tend to enjoy just eating the white and not the yolk when eggs are hard boiled.

However, I disliked that nagging voice in my head telling me that I shouldn’t be enjoying the whole egg on rare occasions. Fortunately, as seems to be happening with a lot of foods previously labeled unhealthy, the nutrition news changed and eggs came back as being a food now known for its healthy attributes which outweigh any nutritional shortcomings.

I gradually started eating the whole egg again and said good bye to that nagging voice. I knew my great grandfather couldn’t have been all wrong considering he lived into his 90s and ate almost a dozen fresh from the farm eggs a day.

The main thing that got my attention concerning health and the egg was choline. Egg yolks are one of the richest sources of choline, which is part of the B vitamin family. The most important benefit for me being that it is necessary for brain health.

I have eggs often and many times I will include one yolk and multiple egg whites when I just want the protein, but don’t want a lot of calories. The whole egg has about 70 while the white has about 17. That way I can still benefit from the choline and have a filling meal with a lot of protein.

One of the best ways to use whole eggs is in a quiche. I have always enjoyed quiche with its buttery crust and airy texture. You can also fill it with all kinds of vegetables and flavorful cheeses which is a huge bonus.

Earlier this week I had a zucchini that needed to be used up so I decided shredding it for a quiche would be a great way to enjoy it. I also had some smoked provolone cheese which is one of the better cheeses I find here and offers so much flavor to many of the things I make from pizza to a green salad.

But what about the crust? I wanted something partially healthy, but still rich and buttery. I haven’t had access to a rolling pin for two years. It is tucked away in a storage unit in the US, so I’ve become a big fan of pat-in- the-pan crusts. I decided to take the one I regularly use from the Joy of Cooking and make it whole wheat.

It turned out great! Still buttery, but with a crumbly texture and a flavor that really paired nicely with the eggs, veggies and cheese. In fact, I think I am going to attempt at making a sweet version of it soon for a pie adding some spices such as cinnamon and nutmeg.

Zucchini Quiche with Whole Wheat Crust

1 ½ cups whole wheat flour
½ tsp salt
½ cup butter, softened
Milk

¼ cup onion, finely chopped
¾ cup zucchini, shredded
1/3 cup smoked provolone, shredded
4 eggs
1 tbsp flour
1 cup of milk
½ tsp salt
¼ tsp black pepper
½ tsp cumin
½ tsp hot paprika

Preheat the oven to 350 degrees F. In a bowl mix together whole wheat flour and salt, cut in the butter and mix with a fork or pastry blender until butter is incorporated and dough is crumbly. Slowly add milk, one tablespoon at a time until the mixture forms a dry, yet cohesive dough. Press the dough evenly into bottom and sides of a deep, 9 inch pie pan.

Sprinkle the onion, zucchini and cheese evenly over the crust and set aside.

In a bowl or in a blender combine the eggs, flour and milk. Mix well with a whisk or in the blender. Add the remaining seasonings and whisk or blend again until the mixture is somewhat frothy. Pour the mixture over the vegetables and cheese in the pie crust. If your pan is not deep enough you may want to cut back on the milk to make less egg mixture. Leave at least a ¼ inch of crust visible around the edge.

Bake for about 45 minutes to an hour. The egg will rise a bit and the top should be slightly browned and the center set. Allow to cool for five minutes, slice and serve. Makes six to eight servings.

Curious About Coconut Oil

June 24, 2009

I’ve gladly embraced the coconut since I’ve been living in Brazil. As you can imagine it shows up in a lot of places around here. Those green coconuts with the tops chopped off and a straw inserted which most people seek out on their vacations, I now have access to everyday after my workouts at the park.

It’s a different world for me and while I was not a lover of coconut as a kid, it has grown on me quite rapidly in the past few years. Readily available as it may be, I will admit that it has been with reservation that I’ve generous added all forms of this food into my cooking.

Old habits die hard and when you are in a field where the dangers of saturated fats and all associated foods has been hammered into your head for years, it takes a while to adjust to new things. Then I started to read more and more about coconut oil. It’s nothing new, actually, been around forever, like most other natural, healthy foods, I might add.

I’ve been promising this post a while and I finally feel like I’ve done enough research to present what I’ve found and the views I’ve formed. It is really, really difficult to research topics like this in my opinion. I mean, 75% of the information out there that is understandable is from a company who sells coconut oil so you know they are going to present the positives. Yes, the info may be true, but one must read and believe with caution.

So here’s the breakdown.

Coconut oil has been used for a very long time in many of the cultures who have had easy access to it, India, Thailand, etc. Well, with our “eat low fat” mantra which eventually changed to a “eat healthy fat” mantra which is slowly becoming a “everything is okay except trans fat” mantra, coconut oil got a bit of a bad rap in the US.

Now this isn’t completely unwarranted. Much of what was being analyzed was refined and hydrogenated coconut oil, not good for you. However, the good stuff, the virgin coconut oil got thrown in with it making all coconut oil, no matter the source, bad for your heart, according to health professionals and some researchers.

Well, researchers (and lots of companies selling coconut oil) are now telling us that’s not true. I have to say, at this point, I agree.

Coconut oil has a high concentration of saturated fat, but this particular fat actually has two very positive qualities when it comes to health. One, it contains lauric acid. This gives coconut anti-bacterial, anti-microbial and anti-viral properties. You can find people all over the web swearing how good it works for the immune system and as a topical ointment.

Second, coconut oil is made up of medium chain fatty acids (MCFA) which are metabolized differently by the body than other fatty acids. They are absorbed more efficiently in our gastrointestinal tract and transported directly to the liver where they are utilized for energy. Long chain fatty acids, on the other hand, are converted into chylomicrons (substances that transport fats in the body) and go through the lymph system.

The big buzz around MCFA is that research studies have shown them to be associated with weight loss. Animal and human studies show an increase in energy expenditure after consumption leading researchers to believe they hold potential for promoting weight loss (1). In addition, another study concluded that intake of MCFA oils was more effective for weight loss than olive oil (2). In response to speculation that MCFA are associated with cardiovascular disease when used with weight loss programs, yet another study determined that there was no negative effect on metabolic risk factors (3). It was added in the conclusion that a distinction should be made on fatty acid chain length when discussing the effects of saturated fat on metabolic risk factors.

Okay, take a breather. Just a little more science stuff.

There has been some research linking coconut oil to improved cholesterol, but a lot of this has been in animal studies. Of course, that is where most nutritional research starts so it is worth mentioning. One study showed that the consumption of coconut oil by laboratory rats resulted in a decrease of total cholesterol, triglycerides and LDL (4). From what I have gathered even if some professionals believe coconut oil doesn’t necessarily improve cholesterol, they do recognize that it may not exactly hurt it either. That can be viewed as a positive when it comes to fats considering all the bad publicity they’ve had in the past.

Virgin coconut oil is where it’s at when it comes to health. This name means it has been extracted from young coconuts using little to no heat and is in its most natural from. Refined coconut oils sometimes labeled as RBD (refined, bleached, deodorized) can contain chemicals used in the processing and does not have the same nutrient profile as the virgin variety. Some people go for organic. I did read in my research that this wasn’t of utmost importance because coconuts don’t need a lot of pesticides to grow, but I can’t verify the accuracy of that information. I didn’t find anything else about that in my search.

Now for my minor rant.

I do believe that foods have medicinal, healing and even miracle properties and coconut oil just might be one. However, I dislike it when foods are advertised like this. Why? Well, because that is what we do in the U.S. with fads and most fads are dishonest. The miracle cure, the potential weight loss, etc. may be true, but turning things into fads and quick fixes is where we get ourselves into trouble. I feel by doing this we are buying into the fact that health is about quick fixes and not lifestyle.

I feel that foods should be about nourishment and enjoyment and the miracles a bonus for being healthy.

So you won’t find me taking coconut oil medicinally by the teaspoonful like I have read about. Mostly because, well, that is what we do with medicine. Food can act as medicine, but I prefer to enjoy it as food. I do believe that coconut oil has health benefits and I plan to start incorporating it into my diet more when possible. Although probably not a lot considering the price, but I’m certainly not going to be avoiding it like I used to.

So far I’ve only enjoyed it as a spread on bread and I hope to eventually start cooking and baking with it more. It is only sold in small jars here and while I haven’t searched too hard I haven’t seen it in bulk.

My next step is to determine if coconut milk and grated, unsweetened coconut contain the same benefits as the oil. I’m thinking probably not since they may be processed, but if you have info on that, send it my way. I use these much more in my cooking. So far all I’ve found on it is from the About.com guide for Alternative Medicine. She states that 3 ½ tablespoons of coconut oil is equal to about 10 ounces of coconut milk when it comes to lauric acid and the milk is processed differently so the nutrient and chemical makeup is likely different as well.

Do you use coconut oil?

References
1. Papamandjaris AA, MacDougall DE and Jones PJ. Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications. Life Sci 1998;62(14):1203-15
2. St – Onge MP and Bosarge A. Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil. Am J Clin Nutr 2008 Mar;87(3):621-6
3. St – Onge MP et al. Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. J Am Coll Nutr. 2008 Oct;27(5):547-52
4. The Weston A. Price Foundation: The Latest Studies on Coconut Oil by Mary G. Enig, Ph.D.

Resources
A New Look at Coconut Oil
Coconut Research Center
Health Benefits of Coconut Oil

Blog Posts
Food Renegade
Nourishing Gourmet

This post has been submitted as part of Food Renegade’s Fight Back Fridays!

Coconut and Lime Wheat Scones

June 18, 2009

I think my love of scones has been pretty well established. I just can’t get enough of them. A donut? Eh, maybe. A bagel? Well, okay. Scones? Yes! Bring them on over. It is with these treats that I love to do my breakfast splurging.

I’ve had the coconut and lime combo on my mind lately so I decided I would give it a shot with scones. I found a few recipes online, but not quite what I was looking for. I knew I wanted to utilize the zest of the lime as well as the juice and I really wanted to use some coconut milk. On top of that I did have health on my mind, wanting to play around with a whole wheat version.

Well, this is what I got. I have to say that I taken aback a bit by my husband’s raving praises. He often thinks my food is good, but raving about how good is a new step for him. Maybe I am on to something.

Coconut and Lime Wheat Scones

1 ¾ cup whole wheat flour
2 ¼ tsp baking powder
2 tbsp mascavo sugar (unrefined cane sugar)
½ tsp salt
1 tbsp lime zest (about half from one lime)
¼ cup finely ground unsweetened coconut
¼ cup unsalted butter, cold
1/3 cup coconut milk
¼ to ½ cup milk or heavy cream

¾ cup powdered sugar
Juice of one lime
1 Tbsp lime zest

In a mixing bowl combine the flour, baking powder, sugar, salt, zest and coconut. Add the butter in small pieces. Blend with two knives or a pastry gadget until the pieces of butter are about the size of peas and evenly distributed. Add the coconut milk and combine. It will likely be dry.

Add enough milk or cream so that the dough comes to a manageable consistency, a bit drier than a bread dough, but to a point where it can be kneaded.

Turn the dough out onto a floured countertop. Knead gently to bring the dough together and shape it into a circle about ¼ to ½ inch thick. Cut into eight pieces.

Bake on a lightly greased sheet pan at 400 degrees F for 15 minutes or until the edges are slightly browned. Remove and allow to cool on a rack.

Add ½ cup powdered sugar to a small bowl. Add the juice of one lime and whisk until smooth. Whisk in the lime zest and enough of the remaining powdered sugar to reach desired consistency. It should be slightly thick, but still thin enough to drizzle and glaze.

Pour glaze over each scone and allow it to harden. Enjoy!

***If you prefer not to use powdered sugar and want to omit the glaze I would suggest adding some more sugar to the scone dough as it is not very sweet at all. The glaze is really what brings the sweet, salty, sour flavors together.