BeautyHack editor Yulia Kozoliy talks about her relationship with the popular healthy lifestyle product and shares five options for using it in the kitchen.
Products like coconut oil have always seemed crazy complicated to me: it’s not immediately clear how to use them, what dishes to add them to, and whether they can even be baked, fried, or frozen. But it's definitely worth a try because coconut oil contains lauric acid, which has an antibacterial effect on the body. And saturated fats (in this case, medium chain triglycerides) lower cholesterol levels. Coconut oil can be safely cooked at high temperatures - it does not form carcinogens. The main thing is to look for unrefined coconut oil on store shelves (it retains all the beneficial properties) and store it in the refrigerator.
I followed a simple path: I got a jar of coconut oil and began adding it to oatmeal; in combination with honey, it gives a sweetish taste and dense texture. And over time, I mastered more complex recipes.
Coffee with milk for true coffee lovers
Products used:
- coffee (preferably organic);
- 1-2 tsp. coconut oil;
- vanilla extract, peppermint;
- coconut, brown sugar;
- gelatin, honey
Cooking process:
- Carefully pour the coffee into the blender.
- Add coconut oil and any other spices.
- Mix thoroughly.
Pumpkin bread
In winter, frozen pumpkin more than replaces fresh pumpkin. For example, when you desperately need spicy pumpkin puree soup or want to experiment with homemade baking.
You will need:
350 g premium wheat flour 2 tsp. baking powder 1 tsp. ground cinnamon 1 tsp. ground ginger 1 tsp. salt ¼ tsp. ground black pepper ¼ tsp. ground nutmeg ⅛ tsp. ground cloves 2 large eggs 1 cup pumpkin, cut into pieces 100 g brown sugar ½ cup lightly cooled coconut oil 2 tbsp. l. pumpkin seeds 2 tbsp. l. unsweetened coconut flakes 1 tbsp. l. granulated sugar
Let's get started
Preheat the oven to 175°C. Mix flour, baking powder, cinnamon, ginger, salt, allspice, nutmeg, cloves. Chop the pumpkin and beat with the eggs, brown sugar and coconut oil until smooth. Mix the resulting mixtures and place on parchment in a baking dish. Sprinkle the future bread with pumpkin seeds, coconut flakes and sugar. Bake the bread until golden brown, about 60 minutes. Remove the finished dish from the oven and let it cool. The good thing about this bread is that it can be stored for three days at room temperature, tightly wrapped in paper.
Flavored coconut popcorn
Products used:
- 450 g popcorn;
- 1.5 tbsp. l. coconut oil;
- sea salt.
Cooking process:
- Heat a large saucepan over medium heat.
- Season the popcorn kernels with coconut oil.
- Shake the pan every 10 seconds.
- Season the finished popcorn with sea salt.
How to make lump butter? Simple recipe
Products used:
- 180 g coconut oil;
- 50 g honey;
- vanilla extract.
Cooking process:
- Mix all ingredients together in a food processor or mixer.
- Use a kitchen spatula to scrape off all the coconut oil from the sides of the container.
- Place the mixture in a Ziploc bag.
- Chill mixture slightly for 8-11 minutes.
- Cut off the edge of the bag and squeeze out neat drops onto the parchment.
- Chill in the refrigerator or freezer and store homemade butter in an airtight container.
Effective oil against viruses
Coconut oil is one of the most effective preventive agents in the fight against bacterial and viral infections. Easily digestible lauric acid is converted into monolaurin, which gives coconut oil antiviral, antimicrobial and antibacterial properties to kill bacteria, fungi and viruses. And capric acid mixes with bacterial enzymes in the body and turns into monocaprin, a serious antimicrobial powerhouse that also has detrimental effects on harmful bacteria. In addition, coconut oil can be used as a base for mixing with natural essential oils to protect against viral and bacterial infections
. It can be mixed with a few drops of tea tree oil, or lemon, lavender, cinnamon and applied to the nasolabial fold. Thus, viruses and bacteria in the inhaled air will be disarmed. And by applying coconut oil with a cotton swab to the nasal mucosa, you can also create a protective invisible film, which will additionally protect against the penetration of dangerous viruses and bacteria.
Gourmet dish: chips with coconut oil
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Products used:
- packaging of corn tortillas;
- 170 ml coconut oil.
Cooking processes:
- Preheat the oven to 200 degrees.
- Use a pizza cutter or a clean pair of scissors to cut thin flatbreads.
- Arrange neat pieces on parchment.
- Gently pour the melted coconut oil over the tortillas.
- Place the cookies in the oven and bake for 6-8 minutes.
- Turn the tortillas over to the other side.
- Bake until the chips are lightly browned and deliciously crisp.
Benefits of MCT oil
Coconut oil
- This is
MCT oil
. What are the benefits of MCT oil?
MCT (from the English medium-chain triglycerides) are medium-chain triglycerides, which translated into popular language means vegetable fats. Once in the body, they disintegrate very quickly in the body and are more easily absorbed. Unlike others, MCT oil
goes directly to the liver and is not stored in adipose tissue.
MCT oil activates brain function, helps control weight, and also helps speed up metabolism, normalize intestinal function and improve performance. MCT oil
, that is, coconut oil, contains important and beneficial fatty acids:
- lauric acid;
- myristic acid;
- palmitic acid;
- oleic acid;
- caprylic acid;
- capric acid;
- stearic acid;
- linoleic acid.
And there are not many products on the planet that boast such an amazing variety of acids as coconut oil. Now it becomes clear why MCT
oil is useful, and why you can
buy MCT oil
.
Home fries and ketchup
Products used:
- 1 kg of potatoes;
- 260 g coconut oil;
- ketchup.
Cooking process:
- Peel the potatoes and cut into thin strips.
- Soak potato slices in warm water for 8-12 hours.
- Dry the pieces using paper towels.
- Using a large frying pan, heat the oil to 200 degrees.
- Fry the potatoes until fragrant and golden brown.
- Season with spices and serve with ketchup.
Properties and benefits of coconut oil
Despite the enormous popularity of the product, all its beneficial properties have not been fully revealed. Even now, when it would seem that any product can be decomposed into atoms and comprehensively studied, scientists continue to discover new qualities of coconut oil. Product use:
- In pharmacology for the treatment of colds, various inflammations, diseases of the heart, blood vessels, joints, skin, thyroid gland. It also reduces blood cholesterol levels. Benefits the digestive and genitourinary systems, improves brain function, and promotes weight loss.
- It is used to season salads, and coconut oil is often included in confectionery products.
- In cosmetology, it is included in creams, scrubs, lotions, masks for the face, hair and body. Due to its ability to prevent sunburn, it is widely used in the manufacture of sunscreens. Even if it is not part of a cream, lotion or mask, you can add a few drops yourself, thereby increasing the benefits of the cosmetic product.
Of course, it is worth noting that the benefit will only be if a natural product is used.
Coconut oil composition
Contains about 85% unsaturated fat. It is this fact that makes many doubt that coconut oil is beneficial for the body. However, modern science has proven that not all unsaturated fats are harmful. Coconut fruits are unique in this regard - they contain only useful components -
- capric and lauric acids, which are known for their antimicrobial properties,
- minerals,
- hyaluronic acid – a natural moisturizer,
- polyphenols and vitamins.
Coconut oil benefits for skin
Caring and healing products often include coconut palm oil. After all, it is capable of:
- heal cracks,
- eliminate peeling,
- soften rough areas of the skin.
Coconut oil relieves eczema, dermatitis, psoriasis and other ailments.
Coconut oil benefits for the body
It slows down the aging process, prevents sagging and prevents the formation of wrinkles. It is often included in massage mixtures. Coconut oil is recommended even during pregnancy and lactation; moreover, it prevents the occurrence of stretch marks on the chest and abdomen.
Benefits of coconut oil for hair
- Returns shine and silkiness to hair.
- Compensates for protein deficiency, so dullness of curls can be easily eliminated.
- With its help, you can prevent the appearance of dandruff, restore the scalp and its lipid-fat balance.
No baking! Macaroons with butter
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Products used:
- 110 g coconut oil;
- 90 ml maple syrup;
- 110 g chopped almonds;
- 80 g cocoa powder;
- 80 g coconut flakes;
- 15 g vanilla extract.
Cooking process:
- Melt coconut oil over low heat in a medium saucepan.
- Add cocoa powder, maple syrup and vanilla extract.
- Add shredded coconut and almonds to the chocolate batter.
- Mix well and let the dough cool to room temperature.
- Form cookies and place on a sheet of parchment.
- Smooth the surface of each slice with a spoon.
- Sprinkle cookies with coconut or sliced almonds.
- Leave the coconut mixture in the refrigerator.
Which coconut oil is best for frying?
Oil is divided into two types:
- Cold pressed (virgin). In this case, the coconut meat is separated from the husk, dried, and the oily substance is separated from it. The method is the most popular; it gives the finished emulsion a pleasant aroma and taste. But it is quite expensive to produce, so this oil is the most expensive.
- Hot pressed. It is obtained by cooking. With it, it is smoothly separated from other substances. Elevated temperatures destroy certain beneficial components, but the final amount of product will be higher than with the previous method.
Oil is divided into refined and unrefined:
- The first is cleaned to a minimum. As a result, it retains more valuable properties, but the ability to heat is limited. The maximum temperature is no more than 150 degrees, so the composition can be used for frying over low heat. The unrefined product retains its entire taste and aroma.
- Refined is purified as much as possible, which leads to loss of taste and smell. Cleaning allows you to preserve useful components. It can heat up to about 300 degrees, so it’s also good for frying.
Thus, the most suitable option is to buy refined cold-pressed emulsion. Can I fry in unrefined coconut oil? Yes, but only at low temperatures. In this case, the dishes will have a more pronounced aroma and taste.
It is recommended to store the product in closed, opaque packaging in the refrigerator. It will be hard in the refrigerator, so the container should allow you to easily cut off the frozen mass with a knife. The shelf life is up to two years. You can store it outside the refrigerator, but then it will be transparent and liquid.
Breakfast idea: chocolate bars
Products used:
- 130 g cocoa powder;
- 160 g coconut oil;
- 60 ml maple syrup or honey;
- 5-10 g vanilla extract.
Cooking processes:
- Heat coconut oil in a small saucepan over low heat.
- Once the butter is melted, add the remaining ingredients.
- Mix thoroughly and pour onto a sheet of parchment.
- Place the baking sheet with parchment in the refrigerator for 2-4 hours.
- Once the chocolate has hardened, cut it into pieces.
- Store in an airtight container in the refrigerator.
Crispy coconut cookies
Trendy foods come and go, but there are some lucky ones that have found a permanent place in our kitchens. Today, many are obsessed with using coconut oil in their food. Potatoes are fried with it, added to baked goods, stirred into coffee and applied to hair and skin. But how is this popularity justified?
Due to its saturated fat content, this product was long avoided. Although coconut oil in this regard differs little from its rival - olive oil. They contain about the same amount of fat: 13 grams per tablespoon. But their fat composition is very different. One tablespoon of coconut oil contains 11 grams of saturated fat, while olive oil contains only two. Fact: More than 90 percent of the fat in coconut oil is saturated.
More and more people are using coconut oil for cooking, and it's not hard to understand. This is a versatile product that works great in all types of dishes - from salads to baked goods, from stews to stir-fries. Here's the basics you need to know about buying, storing and cooking with coconut oil:
How to choose and where to store
Depending on the recipe and your personal taste, you can choose refined or unrefined. If the taste and smell of coconut irritates you, you can choose refined coconut. It has a higher smoke point (which means it can be used for cooking at higher temperatures) than its unrefined counterpart, and does not impart a distinctive taste and aroma to the dish.
It is recommended to store it in a cool place away from direct sunlight. Coconut oil has a melting point of 25°C. Therefore, in hot weather, you will notice that it becomes liquid at room temperature. Stir or shake thoroughly before use.
Coconut oil can be taken in its original form in the diet if you like the taste. For example, for weight loss, take it 20 minutes before meals to reduce appetite, feel full and eat less. But its many-sided properties are revealed in dishes.
We will introduce you to culinary tricks and at the same time give you a couple of recipes.
How to fry with coconut oil
Sauté the vegetables in a tablespoon of coconut oil and then fry until slightly crispy and caramelized in flavor. Or sauté meat and vegetables on it for a quick and satisfying lunch.
For cooking
Coconut oil has proven itself in baking. Store it at room temperature and when it's time to bake, melt or cool it. The product works great in delicate biscuits or pie with coconut flakes. To avoid disappointing results, look for proven recipes that include coconut oil as an ingredient.
Experiment with desserts. This is the best option, since you won't eat a lot of sweets. When baking, it can be used to replace other oils in a 1:1 ratio. It is also great for raw desserts because it hardens at room temperature and when refrigerated, making it an excellent emulsifier.
Crispy coconut cookies
In this recipe, butter or margarine can be successfully replaced with coconut milk and butter. The result is a melt-in-your-mouth, tender cookie. To prepare it, take:
► 2 cups flour ► 1 tbsp. l. baking powder ► 1 tsp. sugar ► 1/2 tsp. fine sea salt ► 1/2 cup solid refined coconut oil ► 3/4 cup canned coconut milk
Cooking method
Preheat the oven to 200 degrees and line a baking tray with baking paper. In a large bowl, whisk together flour, baking powder, sugar and salt. Add coconut oil to the mixture and chop with a knife until you get coarse crumbs. Add coconut milk and mix until a dough forms.
Using a rolling pin, roll out a rectangle about 2-3 cm thick on a floured surface. Cut it into 12 squares and place on a baking sheet at a distance of 3 cm from each other to prevent the cookies from sticking together when baking. Bake until golden brown, 15 to 17 minutes. Cool slightly before serving.
To make the cookies sweeter, increase the amount of sugar to 2 tablespoons. Before baking, drizzle the cookies with coconut milk and sprinkle 1 teaspoon of powdered sugar on top.
Here are even more ways to use coconut oil in cooking:
Stew vegetables, add legumes (you can use canned beans or lentils) and spices - you get a quick, tasty dish.
Marinate the chicken in coconut oil and spices before frying or baking.
Boil bananas in coconut oil with nutmeg, ginger and cinnamon.
Make coffee with coconut oil.
You will need:
► Coffee (preferably organic). ► 1-2 teaspoons coconut oil ► Stevia (optional) ► Raw honey (optional) ► Coconut sugar (optional) ► Vanilla extract (optional) ► Peppermint extract (optional)
Choose any items from the list like a real barista to get your own unique taste.
Carefully pour the coffee into a blender, add coconut oil and other toppings to taste (such as a tablespoon of vanilla and a teaspoon of honey). Mix all the elements in a blender until they foam. Pour the finished drink into cups or thermal mugs and go for a walk.
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Products used:
- 170 g coconut oil;
- 90 ml almond oil;
- 45 ml honey;
- 5 g vanilla extract;
- chocolate chips;
- almond.
Cooking process:
- Mix the two types of oil, honey and vanilla extract together in a food processor.
- Bring the ingredients to a homogeneous consistency.
- Divide the batter evenly among the muffin tins.
- Place the molds in the refrigerator or freezer for 40-60 minutes.
- In a small saucepan, heat 1 cup chocolate chips with 1 tablespoon coconut oil.
- Melt over low heat.
- Cover the cooled cupcakes with the resulting cream.
- Refrigerate the sweet dessert for an additional 1-2 hours.
ADVANTAGES AND DISADVANTAGES
The benefits of coconut oil are as follows:
- High content of MCT acids, which do not accumulate in the form of adipose tissue, but are immediately used for energy production
- Rich in vitamins (especially vitamins E and K)
- Eating food reduces the risk of osteoporosis
- Improves skin condition
- Prevents acne
- Protects against UV exposure
- In women, reduces symptoms associated with PMS and menopause
- Helps in the development of beneficial lactic acid bacteria.
- Used for frying, does not emit carcinogens when heated and is economical to use.
- In the beauty industry, the use of this product is also wide: masks for face and hair, moisturizer for hands and feet. The composition is close to the natural fat secreted by human skin. Unlike creams, it does not contain fragrances.
As disadvantages it is worth noting:
- You should not give up consuming other oils in favor of coconut oil - this will lead to a depleted diet. Excessive consumption of coconut oil increases the risk of stroke and heart attack, and can cause diarrhea and metabolic disorders.
- Not recommended for use by people with dry skin or hair porosity.
Homemade chocolate chips
Products used:
- 220 g coconut oil;
- 190 g cocoa powder;
- 30 g honey;
- 25 g vanillin.
Cooking process:
- Gently heat all ingredients in a small saucepan over low heat.
- Mix until the ingredients are completely combined and the chocolate sauce is smooth.
- Place the resulting mixture on a baking sheet.
- Place the parchment in the refrigerator for 2-3 hours.
- Break the finished chocolate with your hands or grate it using a coarse grater.
Fried Chicken Nuggets Recipe
Products used:
- 4 chicken breasts;
- 2 egg whites;
- 90 g coconut flour;
- 30 g grated cheese;
- Coconut oil.
Cooking process:
- Cut the fillet into neat pieces.
- Melt coconut oil in a skillet over medium heat.
- Mix coconut flour, cheese, salt and pepper together in a medium bowl.
- Dip the meat slices into lightly beaten egg whites, then sprinkle with a crumbly mixture of flour and spices.
- Fry breaded meat in a frying pan for 4-6 minutes.
Thai culinary traditions: coconut chicken soup
Products used:
- 30 g coconut oil;
- 60 g grated ginger;
- 150 g Thai curry paste;
- 30 g coconut sugar;
- 415 ml coconut milk;
- 200 ml chicken broth;
- 100 g chicken breast;
- 90 ml lime juice.
Cooking processes:
- Boil oil in a large saucepan.
- Add ginger, hot paste and mix thoroughly.
- Add 1/2 cup chicken broth.
- Stir until the curry paste is completely dissolved.
- Pour out the remaining broth, season with sugar, cook for 10-15 minutes.
- Gradually add coconut milk and season with lime juice.
- Separately, fry the chicken slices in a frying pan.
- Serve coconut soup with browned chicken pieces.
CHEMICAL COMPOSITION
Coconut oil has a thick consistency and only when the temperature rises does it become more liquid. This effect is achieved thanks to a component of coconut oil - medium chain fatty acids.
Such acids are quickly absorbed by the body. These acids:
- Lauric - used to treat viral infections, colds, herpes, fungal and intestinal infections (50% content per 100 g of product);
- Oleic – protects the body during the development of heart disease, lowers blood pressure, prevents the development of obesity (11%);
- Palmitic acid - activates the synthesis of collagen, elastin and hyaluronic acid, participates in the restoration and regeneration of the skin and the absorption of calcium (10%);
- Caprylic - increases immunity, protects the body when exposed to harmful microorganisms, helps avoid addiction to antibiotics (10%);
- Myristic - stabilizes proteins, proteins of the immune system (10%);
- Linoleic acid – participates in fat and lipid metabolism, strengthens the immune system, builds muscle mass, improves the condition of hair, skin and nails;
- Stearic – protects the epidermis during temperature changes, a natural thickener;
- Capric - antimicrobial effect;
- Nylon – affects blood clotting.
| Components | Quantity (100 g) |
| Calorie content | 899 kcal |
| Fats | 99.9 g |
| Water | 0.1 g |
| Vitamins | |
| Vitamin B4, choline | 0.3 mg |
| Vitamin E, alpha tocopherol, TE | 0.7 mg |
| Vitamin K, phylloquinone | 0.5 mcg |
| Macronutrients | |
| Calcium, Ca | 2 mg |
| Phosphorus, P | 2 mg |
| Microelements | |
| Iron, Fe | 0.04 mg |
| Sterols (sterols) | |
| beta sitosterol | 100 mg |
| Saturated fatty acids | |
| Saturated fatty acids | 84.6 g |
| 6:0 Kapronovaya | 0.2 g |
| 8:0 Caprylic | 7.3 g |
| 10:0 Kaprinovaya | 6.3 g |
| 12:0 Lauric | 44.7 g |
| 14:0 Miristinovaya | 16.2 g |
| 16:0 Palmitinaya | 8 g |
| 18:0 Stearic | 1.9 g |
| Monounsaturated fatty acids | 7.8 g |
| 18:1 Oleic (omega-9) | 7.8 g |
| Polyunsaturated fatty acids | 1.8 g |
| 18:2 Linolevaya | 1.7 g |
| Omega-6 fatty acids | 1.7 g |
Vitamin B4 (Choline) – is responsible for the functioning of the nervous system and prevents its disorders, participates in the creation of a protective membrane of nerve cells.
Vitamin E is a natural antioxidant, stimulates tissue regeneration, reduces the risk of scars and scars, improves blood pressure, and maintains muscle tissue tone.
Vitamin K is responsible for blood clotting, increases bone density, and eliminates signs of skin aging.
Calcium is a macronutrient that makes up the skeleton, helps in weight loss, maintains heart muscle tone, prevents colon cancer, and controls alkaline pH levels.
Phosphorus – maintains the health of teeth and bones, is involved in muscle contraction, repairs muscles after exercise, is involved in removing waste from the kidneys, and controls energy storage in the body.
Iron - catalyzes the processes of oxygen exchange in cells, is responsible for the level of metabolism in the body, is involved in the creation of nerve impulses and the formation of conductivity, supports the functioning of the thyroid gland, helps the normal functioning of the brain, and supports the immune system.
Omega-6 fatty acids – activate metabolic processes in cells, accelerate liver detoxification, accelerate weight loss, dissolve “bad” cholesterol, and eliminate dry eyes.
Beta sitosterol – regulates cholesterol levels.
Crispy shrimps in spicy breading
Products used:
- 450 g shrimp;
- 1 egg;
- 90 g coconut flakes;
- 15 g coconut sugar;
- sea salt.
Cooking processes:
- Heat coconut oil in a small saucepan on low.
- Rinse shrimp and dry with paper towels.
- You can slice the shrimp from the tail to the tip if you want the visual appearance of the seafood to resemble a butterfly.
- Beat the egg and set aside.
- Mix coconut flakes with spices.
- Dip the shrimp in the egg, then in the spicy breading.
- Make sure the shrimp are completely coated with the spice powder.
- Fry seafood for 3-4 minutes on each side.
