The Coconut Oil Miracle (30 page)
Read The Coconut Oil Miracle Online
Authors: Bruce Fife
Clam Chowder
1
⁄
2
cup water
1 (8-ounce) bottle clam juice
1
⁄
2
cup minced yellow onion
4 cloves garlic, minced
1 stalk celery, chopped
2 cups diced potatoes
1 teaspoon salt
1
⁄
8
teaspoon white pepper
1 (14-ounce) can coconut milk
1 (8-ounce) can minced or chopped clams (do not drain)
1
⁄
4
teaspoon paprika
In a medium saucepan bring water, clam juice, onion, garlic, celery, potatoes, salt, and pepper to a boil. Reduce heat and simmer for about 20 minutes or until potatoes are tender. Add coconut milk and clams
with their liquid. Cook for about 5 minutes until heated through. Sprinkle with paprika. Contains 1 tablespoon coconut oil per serving. You may easily increase the amount of coconut oil in this dish by simply adding it.
SERVES 4
Cream of Asparagus Soup
1 pound asparagus, washed, trimmed, and cut in 1-inch pieces
1
⁄
2
cup chopped celery
1
⁄
4
cup chopped onion
1 cup water
1 (14-ounce) can coconut milk
1
1
⁄
4
teaspoon salt
1
⁄
8
teaspoon pepper
1
⁄
4
teaspoon tarragon
Simmer asparagus, celery, and onion in water for 20 minutes or until very tender. Add coconut milk. Puree, a little at a time, in a blender at low speed. Return to pan and add salt, pepper, and tarragon, stirring occasionally, until hot but not boiling. Contains 1
1
⁄
3
teaspoons coconut oil per serving.
SERVES 3
Cream of Artichoke Soup
1
⁄
2
cup chopped celery
1
⁄
4
cup chopped onion
2 cloves garlic
2 tablespoons coconut oil
2 tablespoons flour
1 cup water
1 (14-ounce) can coconut milk
1 (14-ounce) can artichoke hearts, drained and rinsed
1 teaspoon salt
1
⁄
4
teaspoon white pepper
1
⁄
4
teaspoon thyme
Sauté celery, onion, and garlic in coconut oil in a heavy saucepan over low heat until vegetables are tender. Stir in flour and cook for 2 minutes. Add water and coconut milk and bring to a boil. Reduce heat and simmer for 8 to 10 minutes. Puree half the mixture with all of the artichoke hearts in a blender; return to pan. Add remaining ingredients and heat, stirring, 2 to 3 minutes. Contains 2 tablespoons coconut oil per serving. You can increase or decrease the oil content by adjusting the amount of oil used to sauté the vegetables.
SERVES 3
Cream of Cauliflower Soup
2 cups chopped cauliflower
1
⁄
2
cup chopped celery
1
⁄
2
cup chopped onion
1 cup water
2 tablespoons butter
2 tablespoons flour
1 (14-ounce) can coconut milk
1
1
⁄
4
teaspoons salt
1
⁄
8
teaspoon black pepper
1
⁄
4
teaspoon curry powder
Simmer cauliflower, celery, and onion in water for 20 minutes or until very tender. Puree, a little at a time, in a blender at low speed. Heat butter in a saucepan over medium heat; blend in flour and cook until lightly browned, stirring frequently. Add coconut milk slowly, stirring until smooth. Mix in pureed cauliflower mixture, salt, pepper, and curry powder, and heat, stirring occasionally, until hot but not boiling. Contains 1
1
⁄
3
tablespoons coconut oil per serving.
SERVES 3
Vegetable Beef Stew
Coconut oil can easily be added to many of your favorite dishes. This recipe shows you how simple it can be.
1
⁄
4
cup coconut oil
1 pound beef, cut into bite-size pieces
1
⁄
2
onion, chopped
2 carrots, chopped
3 cups water
1
⁄
2
cup tomato sauce
2 medium potatoes, chopped
*
1 cup green beans
1 tablespoon chopped cilantro
Salt and pepper
Heat coconut oil in a large saucepan over medium heat. Add beef and lightly brown. Add onion and carrots and cook, stirring frequently, until tender. Add water, tomato sauce, potatoes, and green beans; cover and simmer for 20 minutes or until potatoes and green beans are tender. Add cilantro and salt and pepper to taste and cook 1 additional minute. Contains 1 tablespoon coconut oil per serving. You may adjust the oil content by using more or less oil to sauté the beef.
SERVES 4
Chicken Salad
3 cups diced cooked chicken
1 cup diced celery
1
⁄
4
cup minced Bermuda or Spanish onion
1
⁄
4
cup minced bell pepper
2 tablespoons pimiento
3
⁄
4
cup Coconut Mayonnaise (
here
)
2 tablespoons lemon juice
1
⁄
4
teaspoon salt
1
⁄
8
teaspoon black pepper
Paprika
Mix all ingredients together except paprika, cover, and chill briefly before serving. Garnish with paprika before serving. Contains 1 tablespoon coconut oil per serving.
SERVES 6
Egg Salad
12 hard-boiled eggs, chilled, coarsely chopped
1 tablespoon minced yellow onion
1
⁄
2
cup minced celery
1 tablespoon minced parsley
1 teaspoon salt
1
⁄
8
teaspoon black pepper
1
⁄
3
cup Coconut Mayonnaise (
here
)
Mix all ingredients together. Stir well and serve on a bed of lettuce or sliced tomatoes, or as a sandwich spread. Contains
3
⁄
4
tablespoon coconut oil per serving.
SERVES 4
Tuna Salad
2 (7-ounce) cans tuna, drained and flaked
1
⁄
2
cup minced Bermuda onion
Juice of
1
⁄
2
lemon
1
⁄
2
cup Coconut Mayonnaise (
here
)
2 tablespoons chopped cilantro
1
⁄
2
teaspoon dried dill
Dash of salt
1
⁄
8
teaspoon black pepper
Mix all ingredients together. Serve on a bed of lettuce leaves or sliced tomatoes, or as a sandwich spread. Contains 1 tablespoon coconut oil per serving.
SERVES 4
Curried Shrimp Salad
1
⁄
3
cup Coconut Mayonnaise (
here
)
3 tablespoons sour cream
1 teaspoon curry powder
1 teaspoon lemon juice
2 scallions, minced
1
⁄
8
teaspoon black pepper
1 pound shrimp, cooked and shelled
Mixed lettuce leaves
Mix all ingredients together except lettuce. Serve on a bed of mixed lettuce leaves. Contains
3
⁄
4
tablespoon coconut oil per serving.
SERVES 4
Chicken Oriental
1
⁄
4
cup coconut oil
1 medium onion, chopped
3 cloves garlic, chopped
1
⁄
2
bell pepper, chopped
1
⁄
2
head broccoli, sliced
1 pound chicken, cut in bite-size pieces
8 ounces mushrooms, sliced
2 cups bean sprouts
1 teaspoon ground ginger
1 teaspoon salt
3 tablespoons cornstarch
1
1
⁄
2
cups chicken broth or water
1
⁄
4
cup tamari sauce
1
⁄
2
cup sliced almonds, toasted
Heat coconut oil in large skillet over medium heat. Add onion, garlic, bell pepper, and broccoli and sauté until tender. Add chicken, mushrooms, bean sprouts, ginger, and salt; cover and cook, stirring occasionally, for about 3 minutes. Mix cornstarch into chicken broth and add to skillet, stirring constantly, until thick and bubbly. Remove from heat. Stir in tamari sauce. Serve topped with toasted almonds. Contains 1 tablespoon coconut oil per serving.
SERVES 4
Broccoli Smothered in Coconut Chicken Sauce
1 large head broccoli, divided into florets (about 4 cups)
1
⁄
2
cup chopped green pepper
1
⁄
2
medium onion, chopped (about
1
⁄
2
cup)
1
⁄
4
cup coconut oil
1
⁄
4
cup flour
1 teaspoon salt
1
⁄
4
teaspoon pepper
1 (14-ounce) can coconut milk
1 cup water or chicken broth
1 (4-ounce) can mushroom stems and pieces, drained
3 cups chopped cooked chicken
Cook broccoli in steamer. While broccoli is cooking, sauté green pepper and onion in coconut oil over medium heat for 5 minutes; remove from heat. Blend in flour, salt, and pepper. Reduce heat to low, return pan to heat, and cook, stirring constantly, until vegetables are tender; remove from heat. Stir in coconut milk, water, mushrooms, and chicken. Bring to a boil, stirring frequently; reduce heat and simmer for about 10 minutes, until sauce thickens. Serve over hot steamed broccoli. Contains 1 tablespoon coconut oil per serving.
SERVES 4
Salmon in Coconut Cream Sauce
1 (14-ounce) can coconut milk
1 tablespoon cornstarch
1 teaspoon curry powder
1
⁄
8
teaspoon salt
1
⁄
8
teaspoon white pepper
1 to 1
1
⁄
2
pounds salmon fillets, skinned
1
⁄
2
cup chopped tomato
1
⁄
4
cup chopped fresh cilantro
Preheat oven to 350 degrees F. In a casserole dish mix coconut milk, cornstarch, curry powder, salt, and pepper. Add salmon, cover, and
bake for 1 hour. Serve salmon covered with curry cream sauce from casserole dish and topped with tomato and cilantro. The sauce goes well poured on a side dish of vegetables such as broccoli, green beans, or peas. Contains 1 tablespoon coconut oil per serving. More oil may be added if desired.
SERVES 4
Filet of Sole in Coconut Milk
1
⁄
4
cup coconut oil
1 onion, chopped
1 bell pepper, chopped
2 cups chopped cauliflower
5 cloves garlic, chopped
4 sole fillets
*
1 teaspoon cornstarch
1 teaspoon garam masala
†
1 (14-ounce) can coconut milk
Salt and pepper
Heat coconut oil in skillet. Add onion, pepper, cauliflower, and garlic and sauté until tender. Push vegetables to side of skillet and add sole. Stir cornstarch and garam masala into coconut milk and add to skillet. Cover and simmer for 10 minutes. Add salt and pepper to taste. Contains 2 tablespoons coconut oil per serving.
SERVES 4
Thai Shrimp and Noodles
8 to 10 ounces wheat or rice noodles
1
⁄
4
cup coconut oil
1 onion, chopped
1 green pepper, chopped
1 head broccoli, chopped
1 teaspoon green curry paste
*
1
⁄
2
pound shrimp, peeled, tails off
1
⁄
4
cup fish sauce
*
Salt
Cook noodles according to package directions; drain and set aside. Heat coconut oil in a skillet. Add onion, green pepper, and broccoli and sauté until tender. Add green curry paste and shrimp and continue cooking for 5 minutes or until shrimp is cooked through. Add fish sauce, remove from heat, and stir in noodles. Add salt to taste. Contains 1 tablespoon coconut oil per serving.
SERVES 4
Whole-Wheat Coconut Brownies
1
⁄
2
cup melted coconut oil
2 eggs
1 cup sugar
1 teaspoon vanilla extract
3
⁄
4
cup whole-wheat flour
1
⁄
3
cup cocoa powder
1
⁄
2
teaspoon baking powder
1
⁄
4
teaspoon salt
1
⁄
2
cup pecans, chopped
1 cup shredded or flaked coconut
Preheat oven to 350 degrees F. Blend melted coconut oil (not hot) and eggs together. Mix in sugar and vanilla and set aside. In a separate bowl mix together flour, cocoa, baking powder, and salt. Mix together wet and dry ingredients. Stir in pecans. Pour batter into a greased 8-by-8-by-2-inch baking dish. Sprinkle coconut on top and bake for 30 to 35 minutes. Cool to room temperature and cut into 16 squares. Contains
1
⁄
2
tablespoon coconut oil per square.
MAKES 16 SQUARES