Healthy Decisions for the Love of Health

Coconut Recipes  Jan 12/2006

Coconut Smoothie

* 10-12 ice cubes
* 1 can coconut milk, or two portions homemade coconut milk
* 1-2 tablespoons protein powder (Hi-Pro 93)
* 1 tablespoon  ExtraVirgin coconut oil
* 1 tablespoon flax seeds ground as in flax seeds, ground
* 1 teaspoon pure vanilla extract
* 1/4 teaspoon almond extract
* 1/4 teaspoon stevia extract powder 

Place all ingredients in a blender and process at high speed until well combined. You may are more or less ice, depending on how cold you like a smoothie.
Homemade Coconut Milk

* 1 1/2 cups water
* 7/8 cup dry unsweetened finely grated coconut


1. In a medium-size kettle, heat the water, but do not bring it to a boil.
2. Place the coconut in a blender and add 1 cup of the hot water.
3. Blend for 2-3 minutes.
4. Place a colander in a bowl and line the colander with 4 thicknesses of cheesecloth.
5. Pour the blended coconut mixture into the cheesecloth and twist to extract the milk, letting the milk go into the bowl.
6. Return the coconut pulp to the blender and add the remaining 1/2 cup of hot water. Blend for 1-2 minutes, strain and press through the cheesecloth into the bowl.



Makes about 1 cup
Citrus-Garlic-Ginger Sauce Chicken

* 3 1/2 lb. chicken, disjointed and breasts
* de-boned or 1 chicken pre-cut
* Celtic salt, to taste
* Black pepper, freshly ground, to taste
* 3-4 tablespoons Extra Virgin Coconut Oil
* 1 tablespoon garlic, minced
* 1 tablespoon fresh ginger, peeled and minced
* 1 tablespoon lemon zest
* 1 tablespoon lime zest
* 1 cup chicken stock, preferably fresh


1. Disjoint chicken thighs and legs and de-bone breasts, reserving carcass and wings for chicken stock, if using a whole chicken, or use pre-cut chicken; reserve wings and neck for broth
2. Season chicken pieces with salt and pepper on both sides to taste.
3. Heat two tablespoons coconut oil in sauté pan over medium-high heat until shimmering.
4. Brown chicken pieces on all sides until golden brown and set aside (chicken will not be done).
5. Add garlic, ginger, and citrus zests to pan, tossing until softened and fragrant.
6. Deglaze pan with chicken stock, scraping up browned bits in pan. Return chicken to pan, cover, and simmer over low heat until chicken breasts reach 165° F (75° C) and thighs and legs reach 175° F (80° C). Remove chicken to serving platter as pieces reach target temperature.
7. After all the chicken is cooked, finish the sauce by swirling in 1-2 tablespoons virgin coconut oil. Pour sauce over chicken and reserve some to drizzle over spinach and/or wild rice.

Serve over steamed spinach or wild rice.*
*Wild rice is a grass, not a grain, and it is lower in carbs than rice. (1/4 cup cooked wild rice yields about 9 grams carbs).

Serves 4
Virgin Coconut Oil Coleslaw

* 1 cup Extra Virgin Coconut oil
* 2 tablespoon Stevia Powder (green)
* 1 teaspoon dry mustard
* 1 teaspoon celery seed
* 1 teaspoon Celtic salt
* 1 teaspoon white pepper
* 3/4 cup garlic red wine vinegar

Mix dry ingredients
Add vinegar
Slowly blend in VCO

Pour over shredded cabbage and enjoy.
Coconut Mayonnaise

* 1 whole egg
* 2 egg yolks
* 1 tablespoon Dijon mustard
* 1 tablespoon fresh lemon juice
* 1/2 teaspoon Celtic salt
* 1/4 teaspoon white pepper
* 1/2 cup  ExtraVirgin Coconut Oil (melted if solid)
* 1/2 cup extra virgin olive oil


1. Put the eggs, Dijon mustard, lemon juice, salt, and pepper into a food processor or blender: Then with the processor or blender running on low speed, start adding your oils very slowly. Start out with drops and then work up to about a 1/16-inch stream. It should take about two minutes to add the oil.
2. Continue blending until there is no free standing oil.

Makes about 1 1/2 cups
Copyright © 2005 HealthSmart Nutrition. All rights reserved.
Revised: June 23, 2007
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