Posted by Rachel Ornstein Packer on Jul.23, 2010

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In this third and final article of the Coconut Oil series, I thought I would leave you with a few easy, creative recipes to incorporate this beneficial oil into your diet.  The good thing about these recipes is that they help ease you into coconut oil use and have very little prep time.  Some of you have experienced adverse reactions such as dizziness, or even nausea.  Perhaps, you may have tried too much, too soon.  The first time I tried a full tablespoon, I was nauseous for the entire day.  I have found that smaller amounts like a few teaspoons at each meal worked much better for me.

Coconola

This is the tastiest granola I have made thus far. The only problem with it is that it is so addictive you will want to eat the whole thing.  It is loaded with fiber, from the whole-wheat matzah (which also gives it a great crunch) and oatmeal, in addition to the dried fruit and nuts of your choice. The coconut oil gives it a delicious overall rich flavor and the honey brings a touch of sweetness. It is clean, tasty and it even holds up to milk as a cereal. I prefer it as a topping for my Greek yogurt.   Like most granola, however, it is caloric so keep your servings small. Enjoy!

Ingredients

• 2 cups whole wheat matzah (approximately 4 boards broken into small pieces)
• 2 cups old fashioned oatmeal (not the instant kind)
• 1/2 cup coconut oil (melted)
• 1/4 cup honey
• 2 tsp. cinnamon
• 1/2 cup cranberries
• 1/2 cup raisins

Instructions

Preheat oven to 350. 

Line a baking sheet with parchment paper or grease the baking pan well with spray if you don’t have the paper

. In a large bowl, break the whole-wheat matzah into small pieces. Combine with the old-fashioned oatmeal (rolled oats) and mix.

In a separate bowl combine the coconut oil, honey, and cinnamon and mix together

. Pour the wet ingredients onto the matzah/oatmeal and coat thoroughly.

Pour the granola mixture out onto the baking sheet. Try to get it all to lay flat.

 Bake for 15-20 minutes (depends on how dark you like it, I usually go for 15-17 minutes) 

You must stir this quite frequently as it tends to burn from the honey. Stir every 4-5 minutes (especially in the beginning) 

Remove and cool completely.

Add the dried fruit /nuts of your choice.

This granola is not very sweet which is why I like it, however if you like yours sweeter be careful as additional honey can increase burning.

Preparation Time: 10-minute prep time 
Cooking Time: 15-20 minutes

Coconut Vinaigrette-Serves 1

Ingredients

• 2 tsp. coconut oil
• 1-2 tsp balsamic vinegar (depends on how tangy you like it.  You can also replace the vinegar with 2 tsp. of lime for a nice, citrusy kick)
• 1/4 tsp. agave nectar
• Pinch Kosher salt/pepper
• 1/4 tsp. Rosemary

Directions
Measure out ingredients into a heat-safe bowl
Warm until oil is liquid
Mix ingredients and pour over salad

Cocotilla

This is a great little snack

Ingredients

• 1 whole-wheat tortilla
• 1 tsp. coconut oil
• 1 tsp. Sucanat
• 1/4  tsp. cinnamon

Directions
Spread the oil evenly onto the tortilla and sprinkle with sugar and cinnamon.
Toast in toaster oven until tortilla is slightly brown.
You will want to turn the tortilla around halfway through the toasting so it doesn’t burn.

The Perfect Post-Workout Shake

I am always looking for a tasty and satisfying post-workout shake and this one is definitely it.  This recipe does not include coconut oil, rather, coconut water.  The health benefits of coconut water are wonderful, but they are not the same as the oil. Coconut water is the liquid taken from unripe coconuts.  It is the purest liquid second only to water.  It contains electrolytes and potassium making it a prime choice for athletes since it helps to replenish fluids and minerals.  You can find coconut water in any health food store and even in some major food chains as well.

Tropical Coco Shake

Ingredients

• 1/4 cup orange juice
• 3/4 cup coconut water
• 1/2 cup frozen fruit of your choice (I prefer a tropical blend of strawberry, pineapple, mango and banana)
• 1 scoop vanilla protein powder (I use Bluebonnet because they use no artificial sweeteners).
• Ice

Blend all these ingredients in a blender until smooth

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Posted under Food Facts, Food, Nutrition & Recipes.