Coconut oil is rich, nut and slightly sweet and, although high in saturated fats, it can be healthy in moderation. It is mainly used as cooking oil or as a substitute for a range of ingredients in low heat cooking.
If you are not yet aboard the Coco Oil Express, or if you are looking for new ways to enjoy it, keep reading to know why coconut oil can be a healthy option, tips to buy and store coconut oil and easy way to cook with he.
How coconut oil is done
There are two types of coconut oil: without refine and refined.
Unrefined coconut oil
Unfined coconut oil is made of raw coconut meat in cold pressure. This means coconut fruit, also known as a Nut, seed or dupa If you really want to be a technician, he is never subject to heat. Therefore, the oil retains more flavor and coconut nutrients.
Refined coconut oil
Refined coconut oil comes from Dry coconut meat processing (called Copra) It is often bleached and deodorized. This eliminates impurities, but also eliminates much of the coconut flavor, aroma and nutritional benefits.
Some refined coconut oils are also hydrogenated, a process that adds hydrogen molecules to their unsaturated bonds. This changes the structure of fatty acid to increase its fusion and smoke point, which makes it more solid at room temperature. However, It also turns Unsaturated fats (healthy fats) in saturated fats (less healthy fats).
How coconut oil could help you lose weight
We have mentioned before how coconut oil can Help people lose weight and help maintain a healthy weight. But how can a fat, especially a higher in saturated fats than other fats such as butter, do this? The short answer: not all fats are the same.
According to Kris Gunnars, BSC, “Non -refined coconut oil is high in very healthy fatty acids called middle chain triglycerides (MCTS), which have numerous benefits for your body and brain.”
While research is thin, some studies suggest that MCTs can reduce abdominal fat and Increase HDL cholesterolalso known as “good” cholesterol.
“MCT oils Increase energy expenditure Since they have to be used by the body and cannot be stored, ”says Dr. Heli J. Roy, RD, attached professor at the University of Connecticut.
How to cook with coconut oil
It is important to keep in mind that non -refined coconut oil has a smoke point of 350 degrees Fahrenheit, slightly lower than that of extra virgin olive oil, which can vary from 400 degrees to 350 degrees (depending on its quality).
If you are cooking your food in a healthy way (that is, not frying it), this should not generally be a problem. That said, if you notice that your coconut oil smokes without control, or if it becomes dark or black, it is a good idea to throw it and start over.
If you are using the containers of the portion feed plan, 1 teaspoon of extra virgin coconut oil is equivalent to 1 teaspoon of oils and nut butter.
10 ways to use coconut oil
If you want to incorporate coconut oil into your kitchen, use these tips for inspiration.
1. Get out the vegetables
Heat one or two teaspoons of coconut oil over medium-high heat in a large pan or sauteed pan. Add vegetables (avoid the overcrowding of the pan) and cook until they are tender.
2. Freir fish
Heat a teaspoon of coconut oil by fillet over medium-high heat. Place the fish fillet inside the pan and season as you want. Turn gently after a few minutes (the cooking time differs for the type and size of the fish), season the other side and cook for an additional minutes.
3. Walk the eggs
Heat a teaspoon of coconut oil in a pan over medium low heat. Pour beaten eggs in the pan and let cook for about 30 seconds. Use a rubber spatula to gently move the eggs from one side of the pan to the other. Cook with your favorite donation.
4. Sprinkle on baked potatoes
Bake the potatoes at 425 degrees Fahrenheit for 55 to 60 minutes. Spray a teaspoon of coconut oil melted on potatoes. You can flavor the oil with herbs and spices or with cinnamon and maple syrup for sweet baked potatoes.
5th Grease Kitchen and Oven Utensils
Use melted coconut oil to cover a pan or baking iron.
6. Soups and taste stews
Many Thai soups already require coconut oil, but you can add this reinforcement of almost any soup for more wealth.
7. Make dressings and marinades
Mix the melted coconut oil with its favorite herbs, fruit juices, spices, vinegars or natural sweeteners and beat until it is combined. Paste with small lots since a coconut oil dressing will solidify at lower temperatures.
8. Pop of corn popcorn
Heat a large pot over medium-high heat and add one to two teaspoons of coconut oil. Once the oil melts, place some tester nuclei in the pan. Once these nuclei come out, add half a cup of corn and lid popcorn.
Once they begin to explode, gently shake the pan from one place to another to prevent corn popcorn from burning. Remove the pan from the fire when the outbreak slows down to a pop every few seconds, let cool and enjoy.
9. Add to shakes
Slowly pour the coconut oil melted in a blender with its favorite fruits, vegetables, nuts, seeds and Beaten (You can also add a tablespoon of solid coconut oil if your blender is powerful enough). Coconut oil will thicke the smoothies with frozen ingredients as established.
10. Replace butter with baked products
Coconut oil is an excellent substitute for vegetable origin for common baking fat such as butter, shortening, margarine and vegetable oil. It is common to replace with a 1: 1 relationship, but you can use a little less if the coconut taste is too pronounced for your liking.
Tips on storage and purchase of coconut oil
Ready to immerse yourself in the benefits of coconut oil? Here are some considerations to take into account.
Choose without refine coconut oil
The virgin and unrefined coconut oil will help you get more benefits mentioned above.
Buy in bulk
To save a small dough, buy your coconut oil in bulk. Coconut oil has a useful life of approximately two years. If your favorite brand goes on sale, collect some bottles at the same time. If you are a Warehouse Club, invest in a bulk bottle, which can reduce the cost by half compared to the average grocery store.
Just remember that coconut oil is pure oil/fat, so be sure to use it in moderation.
Keep it away from sunlight and heat
Coconut oil melts at about 76 degrees Fahrenheit, so it is solid below that temperature and liquid above it. It is well to store it as liquid or solid in its pantry, and it is not necessary to refrigerate. But save coconut oil in a fresh place of direct sunlight (that is, not just above or next to your stove).
