How (and why) you should cook with coconut oil

Coconut oil is rich, walnut and slightly sweet, and although it is tall saturated fatIt can be healthy in moderation. Mostly used as a cooking oil Or as a replacement for a number of ingredients when baking with low heat.

If you are not yet on board Express coconut oil – or if you are looking for new ways to enjoy it – read to learn why coconut oil can be a healthy option, tips for buying and storing coconut oil and easy ways to cook with it.

How coconut oil is formed

There are two types of coconut oil: unrefined and refined.

Unrefined coconut oil

UNRAFINED Coconut oil is produced by raw coconut meat with cold pressure. That means coconut fruit – also known as a walnut, seed or drupe If you really want to get into the technique – never undergo heat. The oil therefore retains more taste and nutrients from coconut.

Refined coconut oil

Refined coconut oil comes from processing of dried coconut meat (called Copra) and is often bleached and deodorized. This removes dirt, but also removes most of the benefits of coconut, smell and nutritional benefits.

Some refined coconut oils are also a hydrogenated, process that adds hydrogen molecules to their unsaturated bonds. This changes the structure of fatty acid to increase its melting and smoke point, making it stronger at the room temperature. However, Turns around too unsaturated fats (healthy fat) to saturated fats (less healthy fats).

How can coconut oil help you lose weight

We have already mentioned how coconut oil can help people lose weight and to help maintain healthy weight. But how can fat – especially one higher in saturated fat than other fats such as butter – can? Short Answer: Not all fats are formed equivalent.

According to Kris Gunnars, BSC, “unrefined coconut oil is high in very healthy fatty acids called middle chain triglycerides (MCT) that have numerous advantages for your body and brain.”

While research is slim, some studies suggest that MCT can reduce abdominal fat and Increase cholesterol hdlaka “good” cholesterol.

“MCT oil.” increase energy expenditure Because they must be used by the body and cannot be stored, ”says Dr. Heli J. Roy, RD, Professor at the University of Connecticut.

How to cook with coconut oil

It is important to note that unrefined coconut oil has a smoke point 350 degrees Fahrenheit, slightly lower than the extra virgin olive oilwhich may vary from 400 degrees to 350 degrees (depending on its quality).

If you cook your food in a healthy way (ie not deep frying), it should not be a generally problem. This means that if you notice that your coconut oil is smoking uncontrollably – or if it changes dark gray or black – it is good to throw it and start again.

If you use Repair of portion repair of container catering plans1 teaspoon of extra virgin coconut oil is equal to 1 teaspoon of oils and walnut butter.

10 ways to use coconut oil

If you want to include coconut oil into cooking, use these inspiration tips.

1. Sauteé vegetables

Heat one or two teaspoons of coconut oil to a medium -high temperature in a large pan or pan. Add vegetables (avoid pelvis) and cook in the offer.

2. Pan-Fry Fish

Heat one teaspoon of coconut oil on a medium -high temperature fillet. Place the fillet fish in the pan and add salt as needed. Flip gently after a few minutes (cooking time varies type And the size of the fish), taste the other side and cook for a few more minutes.

3. Scramble eggs

Heat one teaspoon of coconut oil in a pan for low -law heat. Pour the eggs on the pan and cook for about 30 seconds. Use a rubber spatula to gently move eggs from one side of the pan to the other. Cook on your preferred gift.

4. Dripped baked potatoes

Bake potatoes at 425 degrees Fahrenheit for 55 to 60 minutes. Drip one teaspoon of molten coconut oil over potatoes. You can taste the oil with herbs and spices or cinnamon and maple syrup for sweet baked potatoes.

5. Lubricate dishes and baking

Use molten coconut oil to coat a baking pan or waffle iron.

6. The taste of soup and stewed meat

Many Thai soups already require coconut oil, but you can add this taste booster to almost any soup for greater richness.

7. Create bandages and marinades

Mix the molten coconut oil with your favorite herbs, fruit juices, spices, vinegar or natural sweepers and whisk until they combine. Stick with small batches because a coconut oil bandage solidifies at lower temperatures.

8. Popcorn

Heat the large pot to a medium high temperature and add one to two teaspoons of coconut oil. When the oil is melted, place several tester cores in the pan. Once these cores appear, add half a cup of popcorn core and cover.

As soon as they start to appear, shake the pelvis back and forth to prevent popcorn burning. Remove the pan from the heat when the hug slows down to pop every few seconds, allow to cool and enjoy.

9. Add to Smoothies

Slowly pour molten coconut oil into a blender with your favorite fruit, vegetarians, nuts, seeds and Shakeology (If your blender is strong enough) you can also add a hill of solid coconut oil). Coconut oil thickens smoothies with frozen ingredients as set.

10. Replace the butter in baked goods

Coconut oil is great, vegetable replacement for normal baking fats such as butter, shortening, margarine and vegetable oil. It is common to replace a 1: 1 ratio, but you can use a little less if the coconut taste is too pronounced for your idea.

Tips for storage and shopping of coconut oil

Are you ready to dive into the benefits of coconut oil? Here are some considerations to keep in mind.

Select unrefected coconut oil

A virgin, unrefined coconut oil will help you benefit from the more above.

In bulk

If you want to save a small dough, buy coconut oil in bulk. Coconut oil has a shelf life of about two years. If your favorite brand is sold, you will accumulate a few glasses at the same time. If you are a member of the Warehouse Club, invest in a mass container that can reduce costs by half compared to average grocery trade.

Just remember that coconut oil is pure oil/fat, so don’t forget to use it sparingly.

Keep it from sunlight and heating

Coconut oil melts about 76 degrees Fahrenheita, so it is solid under temperature and liquid above it. It is okay to store as a liquid or solid in your pantry and may not be cooled. But store coconut oil in a cool place from direct sunlight (ie not directly above or next to your inlet).