If you’ve read through The Exercise Coach Nutrition Playbook, you know that we are advocates of unrefined, organic coconut oil.  We add it to our green smoothies, slather it on our dry skin, and even swallow a spoonful for the yummy taste (and nutrients!).  And it seems America is catching on as well—even Costco sells giant tubs of organic, unrefined coconut oil.  Hooray!  Once avoided due to its high saturated fat content, we are now enjoying and discovering the many potential health benefits of this tropical delight.

It’s important, however, to do your research.

Some sources are calling coconut oil a miracle food, supporting that coconut oil can help with anything from Autism to Alzheimer’s.  We too, believe there will be more important uses for coconut oil emerging and eagerly await the studies.  However, according to Dr. Oz, coconut oil has “super powers.”  And still others claim that it is the next “lose weight quick” product.  While much of this is truly exciting information and absolutely worth learning about, it’s important to stick with the research we currently understand and use our common sense.  While coconuts and coconut oil are in fact “health” foods, it seems best to simply categorize them as another great tool in our “healthy-for-you” toolbox.

SO WHAT IS COCONUT OIL?

Coconut oil comes from processing copra, the dried kernel of the coconut. It is composed of approximately 92% saturated fat, 6% monounsaturated fat, and 2% polyunsaturated (want to learn more about fatty acids?).  Saturated fat has unfairly and incorrectly been touted as the culprit behind heart disease. Depending on the source, saturated fat is not necessarily a bad thing, since there are different types and sources of saturated fat. In fact, your body needs some of these good sources as shown in our blog post: The Truth About Cholesterol: Where Did We Go Wrong?

Coconut oil contains a type of saturated fat called lauric acid, which is a medium chain triglyceride (MCT). MCTs are absorbed more quickly in the body than other fats because of their chemical composition. That makes them a good source of energy that the body can use immediately (read: less potential for it to be stored as body fat).  Plus, there is good evidence indicating lauric acid may be antimicrobial, meaning it can interfere with the replication of viruses, bacteria, and some types of fungi.  That means it may help our immune systems fight off the flu and other unwanted bacterial or viral illnesses.

Unrefined, virgin organic coconut oil is also a more stable cooking oil with a high smoking point.  This means that it is safer to cook with than other oils.  Coconut oil will not “change” in the heating process and thus, won’t produce as many free radicals and/or turn into unhealthy trans-fat.  And, it is a delicious source of good fat.  Further, coconuts and coconut oil are not new; they have been consumed for thousands of years in tropical countries where traditional diets are found to be quite healthful.

Some research also shows coconut oil can:

• Stimulate thyroid function
• Improve HDL:LDL cholesterol ratios
• Improve nutrient absorption
• Boost the immune system

While the research thus far is very exciting, I’m waiting a bit on touting coconut oil or any healthy product as “miraculous.” I believe coconut oil is a good source of healthy fat in the diet that provides a variety of health benefits. Healthy fat is our friend at The Exercise Coach®, and your body needs it. So feed it well and consider adding coconut oil to your daily routine.

Contributing Writer: Alexis Delaney, Certified Exercise Coach® Trainer

HOW TO BUY, STORE, AND COOK WITH COCONUT OIL

There are a couple things to look for when purchasing coconut oil.  First, NEVER buy coconut oil (or any other food product for that matter) with the word “hydrogenated” on the label.  Hydrogenated oils have been subject to a chemical process that results in the actual chemical structure of the oil being changed—that is, hydrogenated oils have more hydrogen atoms than they are supposed to.  By increasing the number of hydrogen atoms you can change the level of “saturation” of the oil—i.e. unsaturated, polyunsaturated, saturated—which affects the consistency and stability of the oil (the more saturated, the less susceptible to degradation/becoming rancid).  Therefore, the food industry loves hydrogenation, as it lengthens the shelf life of foods.  Plus, it improves the texture of some foods, because hydrogenated oils are thicker and more solid at room temperature.

However, the problem occurs when trans fats are created in the process of hydrogenation.  Trans fats have been shown to increase the amount of LDL cholesterol (the kind you do not want too high) and decrease HDL cholesterol (the kind you want to be high), thus increasing the risk of heart disease.  While there are some natural sources of trans fats, what you want to watch out for are the synthetic ones created in food production.

So having eliminated any hydrogenated oils, you will come across the terms “refined” and “unrefined” when it comes to coconut oil.  Simply put, refined oil is more processed than unrefined, as it goes through levels of deodorization and bleaching.  Refined has a less distinctive coconut taste, and is generally cheaper in price.  Unrefined oil is closer to the real plant food, and will contain more of the health benefits of the oil since it is far less processed.  It is slightly more “coconutty,” and may be more expensive (but your health is worth the price).  Having said that, if you are using the oil for more topical uses or “around the house” (read my next post), refined oil can be a good choice.  For ingestion – make it unrefined.

Finally, if you can find on the label how the oil was extracted, look for the words “expeller-pressed” or “cold-pressed.”  Coconut oil is extracted during a mechanical process that uses pressure to squeeze the oil out of the coconut meat.  Cold-pressed is a method that prevents the oil from getting too heated.  It is the ideal method since the less heat applied to a food, the more the natural nutrients will remain when it is purchased.

Summary: The best coconut oil for eating would be unrefined, organic, raw, and cold-pressed.

I am particularly a fan of the brand of coconut oil available at Trader Joe’s, and they also have a coconut oil spray that is much healthier to use than traditional cooking sprays.  For coconut oil product reviews, visit Evolving Wellness’ article comparing best and worst brands.

HOW TO STORE COCONUT OIL

Coconut oil, which is 92% saturated fat, is already a stable fat.  That is, it has a chemical structure that can stand up to higher temperatures than oils that have fewer saturated fats.  It is best stored in a cool, dry place.  At room temperature, it will store as a solid. In warmer temperatures (summer months, heated kitchen, etc.), it will store as a liquid, as it melts extremely easily.  You can leave it out on the counter at room temperature for up to two years.  However, many people prefer to refrigerate for optimal freshness.

COOKING WITH COCONUT OIL
Coconut oil can be used in place of any other cooking oil that you currently use (1:1).  In fact, because of its saturated fat content, coconut oil is safer to use at high temperatures than other oils.  It is even preferable to use it over olive oil in cooking, as olive oil contains mostly monounsaturated fats, and can become rancid more easily.  (It is best to use olive oil on cold dishes such as salads or drizzled on foods after they are cooked).

I use coconut oil when sautéing onions, roasting vegetables, frying eggs, browning meat—I basically use it for all cooking needs.  My favorite is scrambled eggs cooked in a bath of coconut oil—they are extra fluffy and delicious! It does add a slight coconut flavor to dishes, which I do not mind.  But, even if you’re not a “coconut person,” you probably wouldn’t even notice it in most dishes.

You can also add coconut oil to hot tea or coffee instead of those artificial creamers, or even take a spoonful to soothe a raspy throat.

Below are two of my favorite recipes that I like to make.  One is a curried sweet potato hash, inspired by cookbook author Sarah Fragoso, and the other is a creation all of my own, reserved for an occasional treat.

CURRIED SWEET POTATO HASH

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2 sweet potatoes (peeled and grated)

2 small zucchini (peeled and grated)

2 eggs

1/2 cup chopped onion

Dash salt and pepper

2 tablespoons curry powder

1/2  teaspoon cinnamon

4 tablespoons coconut oil

Heat the coconut oil in a skillet.  Mix the first 7 ingredients in a bowl, then pour into skillet and cook until potatoes are cooked (shouldn’t take too long with grated sweet potatoes).

I love eating this in a bowl with a fried egg on top (cooked in coconut oil of course).  The yolk oozes over the hash and creates a delightful and delicious eating experience. Yum!

DARK CHOCOLATE COCONUT TRUFFLES

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1/4 cup coconut oil

1 cup unsweetened shredded coconut

1 teaspoon vanilla extract

Dash salt

8 ounces dark chocolate

Mix the coconut oil, coconut, vanilla, and salt in a bowl.  Let harden in the fridge.  Scoop out small rounds of the mixture, then, dip in melted dark chocolate.  Place on parchment paper to cool and put back in fridge (or freezer if you want them fast!).  You can play around with this one, sprinkling some chopped pecans or walnuts on the top before they cool, or mixing in other ingredients (i.e. almond butter, mashed banana — Heck, dip anything in dark chocolate and it’s going to be really good!)  Enjoy!

Contributing Writer: Alexis Delaney, Certified Exercise Coach® Trainer

Ingredients:

1/2 fresh banana

1/2 c frozen blueberries

1/3 c 100% Pomegranate Juice

1 scoop Vanilla Coach Fuel

1/2 c broccoli slaw mix

3/4 c frozen spinach

1/3 c water

Blend all together and enjoy!  You can slightly modify the amounts of each ingredient to taste.  The result is a naturally sweet and refreshing smoothie that will have your body feeling great all morning. Try it today!

More like this: Green Smoothie Recipe

*(Note: This recipe is approved for the 30-Day Metabolic Comeback Challenge provided that Almond Milk used is unsweetened.)

Related:

Green Smoothie
Super Blueberry Pomegranate Spinach Smoothie

One of the best things about Fall is all of the delicious pumpkin recipes we can enjoy.  Pumpkin pies, cakes, and breads abound during this season, but we wanted to give you some of the best healthy, whole-food pumpkin recipes you can try this year!  Let’s fuel our bodies with real foods, and feel our best while still enjoying that great pumpkin flavor!

Be sure to PIN your favorite recipes (hover over the images below), and let us know which ones you liked the best!

The Best Whole-Food Pumpkin Recipes for Fall

Sweet, Healthy Pumpkin Recipes

1. Coach’s Pumpkin Smoothie

Whip up one of these to enjoy the flavors of the season and give you energy, boost your immune system, and fuel your muscle repair and growth? Sounds like a winning combination.

2. No-Bake Pumpkin Pie Energy Bites

These little bites are the perfect snack or mini-dessert.  Featuring pumpkin, dates, cashews, and coconut, these little guys are not only delicious but also such a great, natural source of energy.

3. Pumpkin Bars

They look like brownies but don’t contain ANY chocolate!  Sweetened naturally with a little pure maple syrup, these bars combine almond butter, pumpkin, banana, eggs, and other whole-food ingredients to create pumpkin bars you will love!

4. Grain and Dairy Free Pumpkin Pie

We all love pumpkin pie this time of year.  Try this recipe for one made out of only whole-food ingredients.

5. Grain Free Pumpkin Pancakes with Bacon-Pecan topping

Need we say more?  An awesome real-food breakfast treat.

6. Homemade Chai Pumpkin Spice Latte (Dairy Free)

Enjoy this dairy-free version of a yummy fall drink made at home!

Savory, Healthy Pumpkin Recipes

1. Hearty Pumpkin Chili

A hearty vegetarian chili with the warm flavors of the season beautifully incorporated.  Add ground turkey or grass-fed beef if you have some on hand!

2. Harvest Pumpkin Soup

This soup is sure to be a winner with its combination of fresh onion, garlic, and, of course, pumpkin!

3. Pumpkin and Carrot Soup with Crispy Pancetta and Fried Sage

Impress your guests and please your taste buds with this one!

4. Roasted Pumpkin Salad

Have you ever thought of adding roasted pumpkin to a salad?  It both sounds and looks delcious!

5. Pumpkin Fries

These are supposed to be even better than butternut squash fries.  Yum!

6. Pumpkin Coconut Curry

Coconut, Curry, and Pumpkin were MFEO (made for each other).  How delicious would this be atop a bed of coconut cauliflower rice?

7. Brussels Sprouts, Pumpkin and Apple Hash

This hash includes apples which are also a fall treat.  Make as a side with dinner, then use leftovers at breakfast the next day and serve with an egg on top.

8. Curried Pumpkin and Peas

Another rich and hearty concoction that is sure to be a crowd-pleaser.

What are your favorite pumpkin recipes?  

For even more great pumpkin recipe ideas, check out the following:

Exercise Coach Seasonal Whole-Food Recipes Pinetest Page

Elana’s Pantry Pumpkin Recipes

A Whole-Food Thanksgiving Menu

Crispy-Skinned Herb Roasted Turkey

Flour-Free Turkey Gravy

Roasted Cauliflower, Bacon and Brussels Sprouts

Brown Butter Sage Mashed Sweet Potatoes

Naturally Delicious Cranberry Sauce

Greek Chopped Salad

Grain-Free and Dairy Free Pumpkin Pie