How much coconut oil to consume?
A therapeutic dosage is 3 to 4 tablespoons a day to provide enough lauric acid to build the immune system. That is a lot! So if you are interested in losing weight that may be too much.
There are five oils I use in my kitchen:
1. Extra-virgin olive oil is the best fat to use as a salad dressing. Do not use for cooking. It has a low smoke point, and heat makes it susceptible to oxidative damage. Olive oil has so many health benefits that I include a little every day when I eat my salad. You can read about its many benefits here: Olive Oil Health Benefits
2. Almond oil (refined) is more stable when it comes to cooking) has a high smoke point making it excellent for stir frying and sauteing. What I like about it is that it has a light, clean flavor that does not alter the taste of the foods I am using it to cook with.
3. Ghee is a purified form of clarified butter used as cooking oil throughout India. It has been purified of all moisture and solids so it can be used at higher temperature and is much more resistant to becoming rancid than more purified clarified butter. I use this when making curry dinners and on my occasional popcorn treat.
4. Coconut oil extra virgin:
- Is excellent for baking cookies, cakes and pies.
- Simply add a spoonful on top of your porridge.
- Use it instead of butter on your potatoes or vegetables.
- Unrefined coconut oil melts at 24-25°C (76°F) and smokes at 177°C (350°F). So, it’s not good for high-temperature frying.
- Good for lower temperature sauteing.
- Is slow to oxidize so is resistant to rancidity. It will last up to two years due to its high saturated fat content. It is best stored in solid form below 24.5°C [76°F].
5. Sesame Oil
Sesame oil It has a strong taste so I often use it in oriental dishes. High smoke point. It may be the oldest condiment on earth. It is revered in the Ayurvedic tradition as having potent medicinal powers. Read its 17 Benefits here: 17 Benefits of Sesame Oil.
Coconut oil is also great for the skin:
- Since it moisturizes skin, try it on your body and as a lip balm.
- Excellent massage oil.
- I have heard that it can be used as make-up remover. Still need to try that one myself!
Coconut oil is a fat; 1 tablespoon contains 120 calories so do not eat too much. Include just enough to get the health benefits without the extra gained fat on your body.
How to buy coconut oil:
When buying your coconut oil make sure it is organic unrefined coconut oil.
- Coconut oil that is hydrogenated becomes a trans-fat. Trans-fats have been associated with heart disease because they increase LDL cholesterol and get in the way of the body’s ability to utilize HDL. They have been shown to raise serum cholesterol levels.
- Many commercial coconut oils are refined, bleached, and deodorized, meaning they contain lots of chemicals.
Tasty Recipes with Coconut Oil
Deluxe Quinoa Pudding: (vegan & gluten free) This has so many healthy ingredients.
Cranberry Ginger Bars: I like anything with ginger, but this is a great tasting combination!
Walnut Dark Chocolate Bar: (no sugar): This is a homemade chocolate, so it is actually healthy for you!
Coconut Butter Icing: How to make a dairy free and sugar free icing? This is it!