Coconut oil is rich, nutty and slightly sweet and high in saturated fatIt can be healthy in moderation. It is mainly used as Base oil Or as a replacement for a number of ingredients when baking with a low heat.
If you are not yet on board the coconut oil express – or if you are looking for new opportunities to enjoy it, cook with it.
How coconut oil is made
There are two types of coconut oil: not refined and sophisticated.
Not sophisticated coconut oil
Non -refined coconut oil is produced by cold drastes raw coconut meat. This means coconut fruit – also as known as Nut, seed or drupe If you really want to become technically – never will be exposed to heat. Therefore, the oil keeps more taste and nutrients from the coconut.
Refined coconut oil
Refined coconut oil comes from Processing dried coconut meat (Called Copra) and is often bleached and deodorized. This removes contamination, but also a large part of the coconut taste, aroma and the nutritional advantage.
Some refined coconut oils are also hydrated, a process that adds hydrogen molecules to its unsaturated bonds. This changes the structure of fatty acid to increase its melting and smoke point, which makes it firmer at room temperature. However, It turns too Unsaturated fats (Healthy fat) in saturated fats (less healthy fat).
How coconut oil could help to lose weight
We have already mentioned how coconut oil can People help to lose weight and help to maintain A healthy weight. But how can fat – especially a higher saturated fat than other fats like butter – do that? The short answer: not all fats are created equally.
According to Kris Gunnars, BSC, “is not sophisticated coconut oil in very healthy fatty acids, which are referred to as medium -chain triglycerides (MCTS), high that have numerous advantages for your body and brain.”
While research is slim, some studies indicate that MCTS can reduce the belly fat and Increase the HDL cholesterol levelAlso known as “good” cholesterol.
“Mc -oils Increase energy consumption Since they need to be used by the body and cannot be kept, ”says Dr. Heli J. Roy, Adjunct Professor at the University of Connecticut.
How to cook with coconut oil
It is important to consider olive oilwhich can vary between 400 and 350 degrees (depending on the quality).
If you cook your food in a healthy way (that is, it does not fry it), this should generally not be a problem. However, if you notice that your coconut oil smokes uncontrollably – or when it becomes dark gray or black – it is a good idea to throw it and start from the front.
If you use them Perfect dining tanks1 teaspoon of extra coconut oil corresponds to 1 teaspoon oils and nut butter.
10 options for using coconut oil
If you want to include coconut oil in your kitchen, use these tips for inspiration.
1. Sautéé vegetables
Heat one or two teaspoons of coconut oil over medium to high heat in a large pan or a frying pan. Add vegetables (avoid Overfilling the pan) and cook until it is soft.
2. Pan-Bry-Fisch
Heat a teaspoon of coconut oil per fillet over medium to high heat. Place the fish fillet in the pan and season as you like. Turn over carefully after a few minutes (the cooking time differs for The type and the size of the fish), season the other side and cook for more minutes.
3. Crawling eggs
Heat a teaspoon of coconut oil in a pan over low heat. Pour the eggs into the pan and let it boil for about 30 seconds. Use a rubber spatula to gently move the eggs from one side of the pan to the other. Cook to your preferred train.
4. Drizzle over baked potatoes
Bake potatoes at 425 degrees for 55 to 60 minutes. Drizzle a teaspoon of melted coconut oil over potatoes. You can season the oil with herbs and spices or with cinnamon and maple syrup for sweet baked potatoes.
5. Cooking dishes and baked goods fat
Use melted coconut oil to coat a baking pan or a waffle iron.
6. Taste soups and stews
Many Thai soups already require coconut oil, but they can add almost any soup for additional wealth to this taste guard.
7. Make associations and marinades
Mix melted coconut oil with your favorite herbs, fruit juices, spices, edible or natural sweeteners and whisk them until they are combined. Stay with small batches, as a dressing on coconut oil -based is strengthened at lower temperatures.
8. Pop popcorn
Heat a large pot over medium heat and add one or two teaspoons of coconut oil. As soon as the oil melts, put a few testers in the pan. As soon as these grains pop, add half a cup of popcorn kernels and cover them.
As soon as you start popping, carefully shake the pan back and forth to prevent the popcorn before burning. Take the pan from the stove when the popping slows down every few seconds into a pop, let it cool and enjoy.
9. Add to smoothies
Pour slowly melted coconut oil into a blender with your favorite fruits, vegetables, nuts, seeds and Shakeology (You can also add a ball of solid coconut oil if your mixer is powerful enough). The coconut oil will thicken smoothies with frozen ingredients in the set.
10. Replace butter in baked goods
Coconut oil is a great replacement for herbal base for mutual baking fats such as butter, shortening, margarine and herbal oil. It is common to replace a ratio of 1: 1, but you can use a little less if the coconut taste is too pronounced for your taste.
Tips for storing and shopping for coconut oil
Ready to go into the advantages of coconut oil? Here are some considerations that you should consider.
Choose not sophisticated coconut oil
Jungfrau, non -refined coconut oil helps you to use more of the advantages mentioned above.
Buy in large quantities
To save a small dough, buy your coconut oil. Coconut oil has a shelf life of about two years. When your favorite brand is sold, collect a few glasses. If you are a member of a Warehouse Club, invest in a bulk goods that can reduce the costs compared to the average grocery store to half.
Remember that coconut oil is pure oil/fat. So use it economical.
Keep it away from sunlight and heat
Coconut oil melts at about 76 degrees, so that it is firm under this temperature and liquid. It is okay to keep a liquid or festivals in your pantry, and it does not have to be cooled. But store coconut oil in a cool place of direct sunlight (i.e. not directly above or next to your stove).
