This Week’s Nutritious Food

While there are serious health risks associated with trans fats, there is no longer the need to be fearful of quality, unrefined fats such as non-hydrogenated coconut oil! 

Here’s why we love it:
➢  Antiviral ~ 50% of the fat in coconut is lauric acid, which is antiviral, antibacterial and destroys a wide variety of disease-laden organisms. The antiviral components of lauric acid have proven to be so strong that coconut is now being investigated as a treatment for AIDS.
➢  Metabolism ~ Not only does coconut oil not increase body fat, but a coconut oil-enriched diet decreases white fat stores. Coconut’s medium-chain fats are easily absorbed and burned, stimulating metabolic efficiency.

Easy Ways to Include Coconut in your Life

I love every part of the coconut – the milk, the water, the oil! If you’re feeling ambitious, you can even buy Young Coconuts (white smooth outer shell) in health food stores, open them safely at home and enjoy the water and coconut meat straight from the source! Google “How to Open a Young Coconut” for tips. 

➢ Coconut Milk - Sautee vegetables and whole grains in organic coconut milk
➢ Coconut Water - Often referred to as the “Fluid of Life,” drink coconut water for an excellent source of electrolytes
➢ Coconut Oil - Chop up a sweet potato into the shape of french fries; melt coconut oil, then drizzle on top and roast at 375 degrees for 30 minutes.
➢ Try these Nutritious and Delicious Recipes!

Coconut “Fried” Rice:

Serves 4

1 tblsp. Coconut Oil
1 onion, peeled and diced
2 garlic cloves, peeled and minced
1-2 eggs, beaten
1 stalk broccoli
1/4 cup green peas
2 cups cooked long grain brown rice
1-2 tsp. sesame oil
3 tablespoons wheat free soy sauce
1/3 cup water
2 scallions, minced

Make brown rice ahead of time. Heat oil in pan using Coconut Oil.  Sautee the onion, and put in the garlic. Beat an egg or two in a small dish and plop on top of onions and garlic. Mix around.  Put in wheat free soy sauce, water and sesame oil. Lower flame. Chop broccoli and put in the broccoli and peas.  Add cooked brown rice and mix together for 5 minutes.  Serve with scallions on top.

Community Recipes

The best part about being a part of a health community is sharing recipes.  The next two recipes are provided in the Nutrition Educator program at Bauman College by Ruby Jessica Ellis and Rosemarie Noone. They both include coconut and are absolutely delicious!

Savory Seasonal Coconut Bisque (by Ruby Jessica Ellis)

Ingredients
3 small delicata squash
3 medium garnet sweet potatoes
2 medium red onions
2T. dill – dried
2T turmeric powder
2 15 oz. cans coconut milk 1
1/2 c. olive oil
2t. sea salt

Directions:
*Cut ends of squash and slice lengthwise down the middle, clean out the seeds, and slice widthwise into 1/4” thick pieces. Slice sweet potatoes lengthwise down the middle, slice widthwise into 1/4” thick pieces.  Peel onions and slice into small pieces. 
*Place all ingredients into a large mixing bowl and toss until all the veggies are covered evenly with the herbs, oil, and salt. 
*Place mixture onto two baking sheets and bake at 350 degrees until caramelized and soft – about 45 minutes.
*Put baked veggies into a medium size soup pot, add two cans of coconut milk and 3-4 cups of water.  Bring mixture to a simmer.  Puree 3/4 of the liquid and veggies in a blender until smooth.  Add sea salt to taste and serve immediately.

Vegetable Coconut Curry (by Rosemarie Noone)

Ingredients:
1 cup quinoa
3 cups coconut milk and 1 cup almond milk
2 t. coconut oil
1 head cauliflower
1 head broccoli
1 cup baby carrots
2 zucchini
1/2 t. coriander seed
1/4 t. cumin seed
1 t. curry powder
1 t. turmeric
1 t. coriander
1/2 t. cumin
1/2 t. fenugreek
1/2 inch grated ginger
2 tbsp. brown rice flour

Wash all vegetables, break cauliflower and broccoli into florets, slice zucchini.  Partially steam the carrots and cauliflower.  Cook the quinoa in 2 cups of water.  Heat the coconut oil in large saucepan on medium heat, add the grated ginger, cumin seeds and coriander seeds – cook for approximately 3-4 minutes.  Mix all spices together in a bowl with the coconut milk.  Add this mixture to the saucepan, then add both the partially steamed carrots and cauliflower and the broccoli and sliced zucchini.  Simmer for 10 minutes.  Mix the rice flour with the almond milk add to the saucepan and simmer for a further 5 minutes until thickened.  Serve over cooked Quinoa. 

Questions or comments? Please leave them below. Also, let us know about your experiences with this week’s delicious tip, and offer other great ways that you incorporated coconut into your diet. Enjoy more healthful tips.

Catherine, a Holistic Health Counselor, trained at the Institute for Integrative Nutrition in association with Columbia University and is a certified Nutrition Educator from Bauman College. She works on health goals in areas such as natural weight equilibrium, food cravings, sleep, energy and digestion.

If you are interested in personalized nutrition consultations for vibrant health, Catherine offers a free initial health history session for both local and distant clients - her furthest client, so far, lives in Spain! Please .(JavaScript must be enabled to view this email address). Also, check out her other blog.