Cooking with

Coconut
GET HEALTHY, LOSE WEIGHT, &
LIVE LONGER WITH COCONUT!

Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1
Recipes by Tami Monaghan, HC, AADP
 Cooking with
Coconut
GET HEALTHY, LOSE WEIGHT, &
LIVE LONGER WITH COCONUT!

Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1
Recipes by Tami Monaghan, HC, AADP

2015 Paleo Secret

 TA B L E O F CO N T E N T S

Introduction
THE Coconut............................................................................................................ 6

Fundamentals
COCONUT Milk..................................................................................................... 24

Breakfast
SPICED Coconut Strawberry Porridge with Fried Eggs......................................... 26
LEMON-THYME Mini Muffins with Fried Eggs........................................................ 27
PEAR Streusel Egg Muffins..................................................................................... 28
COCONUT Protein Pancakes................................................................................. 29

Soups
CURRIED Butternut Squash Soup............................................................................ 31
CREAMY Broccoli Soup.......................................................................................... 33

Salads
GREEN Salad with Tropical Fruit............................................................................ 36
ROASTED Beet, Bacon, & Egg Salad........................................................................ 37

3
 Vegetables
CIDER Vinaigrette Roasted Root Vegetables.......................................................... 40
ROASTED Asparagus, Mushrooms, & Prosciutto...................................................... 42

Dinner
LEMON-PORK Schnitzel......................................................................................... 44
COCONUT Curry Shrimp Stir Fry.......................................................................... 46
SALMON Burgers................................................................................................... 48
FISH with Coconut-Shallot Sauce............................................................................ 50
GREEN Chicken Curry........................................................................................... 52

Snacks & Sweets

CHIA Seed Energy Bars......................................................................................... 55
BERRY Cobbler...................................................................................................... 56
BLUEBERRY Coconut Popsicles.............................................................................. 57
DARK Chocolate Almond Bar Bites......................................................................... 58

4
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5
THE COCONUT

0. T H E C O CO N U T
COCONUT IS a nutrient-dense
super food that has been con-
sumed by populations around the
globe for thousands of years. The
fruit of the coconut palm, coconut
is abundant in vitamins, minerals,
and fiber and can be consumed
in the form of coconut water, milk,
meat, oil, and flour.
Many traditional and contempo-
rary cultures rely on the coconut
for sustenance, medicine, and
income. In addition to enjoying
the coconut palm as food and
medicine, traditional cultures
used it to make tools, eating uten-
sils, clothing, and fuel. Island soci-
eties refer to the coconut palm as
The Tree of Life due to its myriad
life-giving benefits.
Coconut palm trees can be found
in tropical areas like Southeast
Asia, Indonesia, India, Australia,
the Pacific Islands, South Ameri-
ca, Africa, the Caribbean, and the
southern parts of North America.

6
 Coconut Oil
BY FAR the most therapeutic
component, coconut oil contains
many medicinal properties. Sci-
Coconut Oil Composition
COCONUT OIL is one of the
most nourishing, healing, and
versatile oils on the planet. It is
MCFAs are especially beneficial
because they are easily absorbed
and digested without the need for
bile salts. That makes coconut oil
an excellent source of fuel and a

ence is now confirming its nu- unique in that it contains an abun-
merous health benefits, already dance (approximately 60 per-
known to traditional cultures for cent) of medium-chain fatty acids
generations. (MCFAs), which are unavailable
in such high quantities in other
Lets look at the
fats (most contain long-chain fatty
constituents of
acids).
coconut oil that
make it so MCFAs include lauric acid, capric
amazing acid, and caprylic acid, which
contain potent antimicrobial and
immune-enhancing properties.
Converted into monolaurin in the
body, lauric acid makes up about
half the MCFAs in coconut oil.
One of the components found in
human breast milk, monolau-
rin helps prevent and fight
off infections.
0. T H E C O CO N U T
great way to boost energy levels
and metabolism.
Coconut oil is 86 percent saturat-
ed fat (most being medium-chain
fats). Because it is a saturated fat,
coconut oil is highly stable and
an excellent option for cooking
at higher heats. It is also an ideal
replacement for industrial seed
vegetable oils such as canola and
soybean oil (we will discuss why
later). Coconut oil has a lengthy
shelf life of at least two years
when stored at room temperature
and doesnt require refrigeration.
Why We Need
Saturated Fats
DESPITE POPULAR belief,
saturated fats are not only good
for you but are essential to devel-
oping and maintaining a healthy
body. Saturated fats are neces-
sary for the health of your brain
and every cell in your body.

7
 Fifty percent of our brain and cell
membranes are made of saturat-
ed fat. These good fats protect the
liver from toxins, deliver energy
to the heart in times of stress, en-
hance immune function, decrease
inflammation, and are required
for healthy respiratory and endo-
crine systems.1
Wait I thought saturated fats
were bad?
MANY STILL believe the false
notion that eating foods contain-
ing saturated fat is bad because
it will increase cholesterol in
the blood, clog our arteries, and
cause heart attacks. Known as the
lipid hypothesis, this theory has
never been scientifically proven,
and many other studies show
there is no relationship between
intake of saturated fat and in-
creased risk of heart disease.2, 3
Where does this idea come
from?
THE LIPID hypothesis
emerged in the 1950s at a time
when cardiovascular disease was
on the rise and the government
and researchers were trying to
8
make sense of it all. Unheard of doing so would have proven
before the 1920s, heart attacks there was no causal relationship
had started occurring more fre- between saturated fat and heart
quently, accounting for 30 per- disease. Highly persuasive and
cent of all deaths by the 1950s.4 media-savvy, Keys managed to
0. T H E C O CO N U T
secure a position on the Ameri-
The anti-fat campaign and lipid
can Heart Associations adviso-
hypothesis recommendations to
ry board. He was instrumental
reduce saturated fat gained mo-
in getting the lipid hypothesis
mentum in the 1980s as the gov-
accepted by major health orga-
ernment attempted to combat ris-
nizations, despite research from
ing heart disease. Unfortunately,
the hypothesis
was based on
poorly execut-
ed and flawed
research stud-
ies of question-
able validity.
Performed by
Ancel Keys,
the notorious
Seven Coun-
tries Study
was among the
flawed research
studies vilify-
ing saturated
fat. It was later
found Keys had
not published
all of his data;
 many other scientists and experts The question we
disproving it. The government must ask our-
moved forward with the anti-fat selves is are
campaign and low-fat dietary we healthier be-
guidelines.5 cause of it?

0. T H E C O CO N U T
Researchers who refuted the low- The answer is a
fat guidelines believed the rise in resounding NO.
sugar and polyunsaturated vege- Heart disease re-
table seed oils as well as the re- mains the leading
duction of traditional animal fats cause of death in
in the diet were to blame for the America, while
explosion of heart disease in the other chronic
United Statesnot the saturated diseases such as
fats we had been consuming for cancer, diabetes,
generations prior to the first re- and neurodegen-
corded heart attack in the 1920s. erative conditions
continue to esca-
The consumption of polyunsatu-
late.
rated vegetable seed oils (also
known as industrial seed vegeta- We now know
ble oils) such as canola, soybean, these manufac-
cottonseed, and corn oil skyrock- tured, highly pro-
eted as we replaced traditional cessed industrial
saturated fats like butter, coconut seed vegetable oils and the large
oil, and lard. consumption of processed and To be healthy and support the
refined carbohydrates produce physiological functions of our
In an attempt to reduce fat con-
inflammation and toxic insult to bodies, we need quality fats
sumption, we ate more carbohy-
the body and are partly respon- especially saturated fats like
drates, typically in processed and
sible for the explosion of chronic coconut oil.
refined forms.
disease in this country.6

9
Lets look at why coconut oil is one
of the healthiest oils on the planet
The Top 10
Health Benefits
of Coconut Oil
1) Enhances immunity and fights
infections.
WHEN CONSUMED, coconut
oil is broken down into medi-
um-chain fatty acids, which have
the ability to destroy or deacti-
vate potentially harmful patho-
gens in the body. The most abun-
dant MCFA in coconut oil is lauric
10
acid, a substance that has proven
antibacterial, antiviral, antifungal,
and antiparasitic effects. Coconut
oil also contains another MCFA,
caprylic acid, which offers antimi-
crobial properties and is effective
at addressing fungal infections
such as candida.7
While antibiotics only have the
ability to target bacteria, coconut
oil has the ability to kill off bacte-
ria, viruses, fungi, and parasites. It
has been shown to be effective in
destroying viruses that cause the
flu, herpes, measles, hepatitis C,
and SARS. It has also been known
to kill off bacteria such as listeria
(causes food poisoning), staph-
ylococcus, and streptococcus as
well as bacteria that cause throat
infections, urinary tract infec-
0. T H E C O CO N U T
tions, gum disease, and ulcers.
As mentioned previously, fungal/
yeast infections such as candidi-
asis, athletes foot, and ringworm
can also be killed by the constit-
uents in coconut oil. Coconut oil
can even assist in the treatment of
parasites such as tapeworms and
giardia.8
In addition to fighting off
infections, MCFAs boost
metabolism, which helps the
body repair and heal quicker.
2) Decreases risk of heart disease.
TRADITIONAL CULTURES
in areas such as Sri Lanka and
Southeast Asia consumed coco-
nuts and coconut oil as dietary
staples for millennia. While
eating their native diets, these
cultures had some of the lowest
incidences of heart disease in
the world.9 Coconut is known to
protect against heart disease and
lower blood pressure.
 According to Bruce Fife, ND, stud-
ies exist linking heart disease
with low-grade bacterial and
viral infections, which may even
be a contributing factor.10 As
Coconut oil has a satiating effect.
It helps prevent overeating, ex-
cess snacking, and overconsump-
tion of empty calories, thus aiding
in weight loss.
4) Assists with blood sugar
regulation and prevention/treatment
of diabetes.

discussed above, coconut oil is
effective in fighting many of these
infections.
Saturated fats also help reduce
levels of CRP (C-reactive pro-
tein), which is an indicator of
inflammation.11 Research shows
medium-chain fatty acids have
anti-inflammatory and antioxi-
dant properties. Inflammation
has been linked to heart disease
and may be the underlying issue
in all disease processes.12 The
anti-inflammatory and antimi-
crobial properties of coconut oil
may help protect us against the
number-one killer in the United
States: cardiovascular disease.
0. T H E C O CO N U T
Sally Fallon and Dr. Mary Enig,
ACCORDING TO the Amer-
ican Diabetes Association, 29.1
authors of Eat Fat, Lose Fat, recom-
million adults and children have
mend consuming one to two ta-
diabetes in the United States.
blespoons of coconut oil 20 min-
Type 2 diabetes is often accom-
utes before each meal to enhance
panied by devastating health
weight loss.
complications such as kidney
They recommend: failure, blindness, heart disease,
1 tbsp. if you weigh 90130 lbs. stroke, and lower-limb amputa-
tion.16 The good news is that with
1 tbsp. if you weigh 131180 lbs.
adequate nutrition and lifestyle
2 tbsp. if you weigh 180+ lbs.
NOT E: For in-depth information
about weight loss using coconut oil
and a nutrient-dense diet, check
out Eat Fat, Lose Fat by Sally Fallon
and Dr. Mary Enig.

3) Promotes weight loss.

THE CONSUMPTION of
MCFAs increases energy, boosts
metabolism, and speeds weight
loss.13, 14, 15 Eating meals contain-
ing MCFAs can accelerate your
ability to burn calories up to 24
hours after a meal.

11

choices, this disease can be pre-
vented and often reversed. Coco-
nut oil can help prevent and treat
diabetes by improving blood
sugar regulation and insulin sen-
sitivity, ultimately hindering insu-
lin resistance.17
Insulin resistance is a key culprit
in weight gain, obesity, and the
development of type 2 diabetes.
12
It results from chronically elevat-
ed blood sugar levels, typically
caused by the overconsumption
of sugar and processed/refined
carbohydrates. When sugar or
glucose levels in the blood in-
crease after a carbohydrate-rich
meal, insulin is secreted to shuttle
the glucose out of the blood-
stream and into the cells for en-
ergy. When there is consistently
too much sugar or glucose in the
bloodstream, receptor sites be-
come damaged, and insulin is no
longer able to adequately get the
glucose out of the bloodstream
0. T H E C O CO N U T
and into the cells. This leads to
insulin resistance and, as men-
tioned above, is one of the pri-
mary factors involved in weight
gain and other disease conditions
such as type 2 diabetes and pos-
sibly even Alzheimers disease.18
5) Improves digestion.
COCONUT OIL is easily di-
gested and absorbed compared
to other fats due to the high level
of MCFAs. The body requires less
energy and fewer enzymes to
digest coconut oil, making it an
excellent option for those who
have compromised digestion, are
coping with digestive disorders,
and are malnourished. Cooking
food in coconut oil also helps with
the absorption of vitamins, min-
erals, and amino acids, which are
crucial to healing and nourishing
the body.19
As mentioned previously, coco-
nut oil contains compounds that
fight off problematic pathogens. It
 destroys these harmful invaders
while promoting the growth of
good bacteria in the gut, helping
to restore healthy gut flora.
7) Improves skin and hair health.
COCONUT OIL applied topi-
cally to the skin moisturizes and
Coconut oil can be used to make
natural deodorant, sunscreen,
and other body care products. It
also works great as a nontoxic eye
make-up remover if you gently

0. T H E C O CO N U T
Taking one tablespoon of coconut nourishes without feeling greasy.
It contains vitamin E and other rub it on the eyelids and use a
oil in the morning or evening has
antioxidants that speed the skins warm wet cloth to remove it.
also been known to help keep the
bowels moving, aiding with con- recovery after abrasions, mini- Coconut oil is used worldwide to
stipation and bloating. mize wrinkles, and delay signs nourish hair and keep it vibrant
of aging. Fighting infection and and healthy. It is an excellent
6) Boosts energy levels and facilitating healing, coconut oil conditioner and can be used to
enhances athletic and physical can be effective in the treatment prevent or treat dry and damaged
of skin conditions such as acne,
performance. eczema, and psoriasis.
hair. The antimicrobial properties
of coconut oil help treat scalp
conditions such as dandruff.
COCONUT OILS medi-
um-chain fatty acids allow the
body to quickly convert coconut
oil into energy, thus boosting
metabolism. Unlike other fats,
MCFAs are absorbed by the in-
testine and quickly converted
into energy by the liver. You can
use coconut oil as a healthy way
to boost energy levels when you
need a pick-me-up. Many athletes
have been known to use coconut
oil to improve performance and
endurance.20

13
 8) Improves brain health.
A MOSTLY saturated fat, co-
conut oil provides nourishment
There has been promising re-
search circulating about the link
between coconut oil/MCFAs and
the prevention and treatment of
Alzheimers and other brain-relat-
began in 2008 when she started
giving it to her husband, Bob,
who has advanced Alzheimers
disease. While researching ways
to help her rapidly declining

for the brain. Sixty percent of our
brain is made of fat, and half of it
is saturated.21 When you restrict
saturated fat in your diet, you are
depriving your brain of the nutri-
ents it needs to function.
0. T H E C O CO N U T
ed disorders such as Parkinsons, husband, she discovered one of
ALS, multiple sclerosis, Duchenne the leading drugs for Alzheimers
muscular dys- contained MCFAs. She learned
trophy, Down coconut oil contains high amounts
syndrome, of MCFAs and thought she would
Huntingtons try supplementing his food with
disease, and it. Within weeks, her husband
autism. made significant improvement in
his cognitive ability and overall
Dr. Mary New-
function.22
port is one of
the people Based on Dr. Newports success
leading the with her husband, many oth-
charge in in- ers with Alzheimers and other
forming the brain-related conditions began
public and supplementing with coconut oil
facilitating re- or MCFAs and reported improved
search about cognitive function and quality of
how coconut oil life. Dr. Newports efforts have
and MCFAs can spurred great interest in the study
improve brain of coconut oil and medium-chain
health. triglyceride (MCT) oil and its
effects on those with Alzheimers
Mary New-
as well as disease conditions such
port, MD, is
as cancer and ALS.23
the author of
Alzheimers: What If There Was a Dr. Newport explains that Alz-
Cure? The Story of Ketones. Her heimers is a sort of diabetes of
experience with using coconut the brain in which insulin recep-
oil therapeutically for the brain tors in the brain are damaged

14
 from too much insulin secretion.
Excess insulin is produced in
response to excessive sugar and
refined carbohydrates. Chronical-
ly elevated insulin levels lead to
damage of insulin receptors and
the inability of the brain to access
glucose, which is its primary fuel
substrate. This lack of glucose or
fuel for the brain leads to a lack
of nourishment in the brain and
subsequently results in neuro-
degenerative conditions such as
Alzheimers.24
Even though the brain cannot
adequately access glucose
in these neurodegenerative
conditions, it can function off an
alternative fuel sourceketones.
Some say ketones are a superior
source of energy for the brain.
According to Bruce Fife, ND,
making ketones available to your
brain is like filling your tank with
high-performance gas. Coconut
oil is ketogenic, meaning it
produces ketones from its MCFAs.
Ketones give the brain the fuel
needed to function and for brain
cells to regenerate, restoring
mental function. This accounts for
the successful use of coconut oil
and medium-chain triglyceride
15
oil in brain-related conditions
such as Alzheimers.25
For details, see Alzheimers: What
If There was a Cure? The Story of
Ketones.
Dr. Newport recently released a
new book titled The Coconut Oil
and Low-Carb Solution for Alz-
heimers, Parkinsons, and Other
Diseases.
9) May prevent bone loss and
osteoporosis.
OSTEOPOROSIS IS a disease
process in which bones become
weak and brittle, increasing the
likelihood of fracture. Evidence
indicates that coconut oil may be
an excellent tool for preventing
bone loss and osteoporosis. Free
radical damage and oxidative
0. T H E C O CO N U T
stress have been linked to the
development of osteoporosis.
Coconut oils antioxidant proper-
ties may help in the treatment and
prevention of this condition while
also improving the absorption of
nutrients and minerals such as
calcium and magnesium, which
are crucial to the formation and
health of our bones.26
10) Improves thyroid and
hormone function.
THE HEALTHY fats found in
coconut oil nourish the thyroid
gland and support overall hor-
mone balance. Hypothyroidism is
characterized by a low metabolic
rate. Symptoms include weight
gain, fatigue, dry skin, hair loss,
and lack of mental clarity.
Coconut oil has a thermogenic
effect, which means it can raise
body temperature. This combined
with its ability to boost metabo-
lism may improve thyroid func-
 tion.27 Dr. Bruce Fife recommends
coconut oil to improve the effi-
ciency of the thyroid and recom-
mends three tablespoons per day
or one tablespoon per meal.28
Here is yet one more
compelling reason to use
coconut oil (and not those
cheap, toxic oils)
YOU NOW have 10 awesome
reasons to consume coconut oil
frequently in your diet. If you
use healthy fats like coconut oil
instead of toxic industrial seed
vegetable oils, fake butters, and
hydrogenated oils, you will be
doing your health and body an
invaluable service!
The overconsumption of indus-
trial seed vegetable oils actually
increases your risk of heart dis-
ease and creates inflammation,
toxicity, and disease in the body.
According to Ray Peat, PhDa
physiologist who studies
hormones and dietary fats
polyunsaturated fatty acids
(PUFAs) in vegetable seed oils
cause cancer, diabetes, obesity,
aging, thrombosis, arthritis, and
immunodeficiencies.29
16
Oils/fats to avoid:
canola
soybean
cottonseed
corn
safflower
sunflower
margarine
butter substitutes
hydrogenated or partially hydroge-
nated oils (check labels)
trans fats
These oils should be avoided at
all costs. By replacing them with
coconut oil, you avoid their neg-
ative effects and provide your
body with the many health-pro-
moting, infection-fighting, and
disease-preventing effects coco-
nut oil offers.
What should I look
for when purchasing
coconut oil?
AS WITH any food, quality mat-
ters! The source of the oil and
how it is processed makes a huge
difference in whether its good
for you or possibly even harmful.
When purchasing coconut oil, pay
attention to the following tips.
Look for these words when
choosing your coconut oil:
organic, unrefined, and
extra-virgin.
0. T H E C O CO N U T
Avoid the words
hydrogenated, refined
(bleached and deodorized),
and super-heated.
Refined coconut oil is typically
derived from desiccated coconut
rather than fresh, and bleaching
and deodorizing agents are often
used for palatability. Some re-
fined coconut oil is hydrogenated,
which turns it into a harmful sub-
stance for your body. Steer clear
of this type of coconut oil!
Recommended Brands
Nutiva
Artisana
Coconut oil and coconut products
are available at many health food
and grocery stores.
 Howdo I enjoy the
benefits of coconut oil?
COCONUT OIL is versatile
and can be used in place of vege-
table oils, butter, or margarine in
most recipes.
Here are a few ways to
incorporate coconut oil into
your diet:
Cook meat, eggs, and veggies in it.
Add coconut oil to smoothies.
Eat it straight with a spoon.
Melt into hot water, tea, or broth.
Add it to soups, chili, or sauces.
Pour it over veggies like you would
butter or olive oil.
Make your own salad dressing with
half coconut oil and half olive oil.
17
Other Coconut
Products
COCONUT MILK. Coconut
milk is made by combining co-
conut meat and water. You can
purchase it in a can or make it
fresh. The benefits of consuming
fresh coconut milk include a fi-
nal product that contains more
vitamins, enzymes, and nutrients
without any additives compared
to its canned counterpart. Co-
conut milk does not contain any
lactose and makes a great sub-
stitute for milk. You can use it in
coffee, soups, and smoothies. You
can even make coconut milk ice
cream as well as using it in other
recipes that call for milk.
Recommended Brand
Native Forest
NOT E: See page 24 on making
your own coconut milk.
COCONUT WATER. The liq-
uid or juice inside the coconut,
coconut water is considered the
life blood of the coconut. It has
similar electrolyte composition
0. T H E C O CO N U T
to blood plasma and is an excel-
lent substance for preventing and
treating dehydration.
You can purchase an actual co-
conut, open it, and drink the
water or buy a coconut water
product. When purchasing, seek
out coconut water that is raw and
unheated to enjoy the maximum
nutrients.
Recommended Brands
Harmless Harvest (raw)
Zico

COCONUT FLAKES. Coco-
nut flakes are a good source of
coconut oil and fiber from the
coconut meat (15 grams of oil and
3 grams of fiber in cup). Seek
out unsweetened coconut flakes
with no added ingredients. They
can be eaten as a snack, added
to trail mix, or used as a topping
for various dishes. As previously
mentioned, you can use coconut
flakes to make your own coconut
milk.
Recommended Brand
Woodstock
COCONUT FLOUR. Coconut
flour is made from finely ground,
dried coconut meat. It contains
small amounts of coconut oil and
18
with sea salt. It makes a great and
comparable alternative to soy
sauce, tastes good, and is natural-
ly gluten-free.
0. T H E C O CO N U T
Recommended Brand
Coconut Secret
COCONUT YOGURT AND
KEFIR. These are excellent for
improving your immunity, diges-
tive tracts
gut flora,
and over-
is an excellent source of fiber. all health.
Coconut flour is a great alterna- Yogurt
tive to gluten-containing flours and kefir
and can be used in cooking and combine
baking for improved overall the health
health. An excellent choice for di- benefits
abetics, it is low in carbohydrates of coconut
compared to other flours, helps with those
balance blood sugar, and aids offered by
in digestive health. You cannot fermented foods/beverages and
directly substitute it for wheat or probiotics. Although it takes ef-
white flour, however, so seek out fort, you can make your own from
recipes specifically containing actual coconuts. You can also pur-
coconut flour. chase these products from quality
Recommended Brand sources.
Coconut Secret Recommended Brands
Body Ecology (kefir)
COCONUT AMINOS. Coco-
nut Aminos is made from natural- Cocokefir (yogurt and kefir)
ly aged coconut sap combined
 0. T H E C O CO N U T
To Better
Healthand
Beyond!
IF YOURE looking to opti-
mize your health and longevity,
incorporating coconut and co-
conut oil in conjunction with a
nutrient-dense diet is a must! To
take your health to the next level,
check out the Paleo Secret 30-
Day Challenge. This guide will
help you learn which other foods
to include in your eating plan and
which to avoid to help you thrive!

Chad & Brenda

Walding, DP T

19
 References
1) MARY Enig and Sally Fallon,
Eat Fat, Lose Fat (New York: Hud-
son Street Press, 2005), 45.
2) PATTY W. Siri-Tarino, Qi Sun,
Frank B. Hu, and Ronald M. Krauss,
Meta-Analysis of Prospective
Cohort Studies Evaluating the
Association of Saturated Fat with
Cardiovascular Disease, http://
ajcn.nutrition.org/content/
early/2010/01/13ajcn.2009.
27725.abstract.
3) G.D. Lawrence, Dietary Fats
and Health: Dietary Recommen-
dations in the Context of Sci-
entific Evidence, Advances in
Nutrition 4, no. 3 (2013): 294302,
doi: 10.3945/an.113.003657,
http://ncbi.nlm.nih.gov/
pubmed/23674795.
4) MARY Enig and Sally Fallon,
Eat Fat, Lose Fat (New York: Hud-
son Street Press, 2005), 45.
5) STEPHEN T. Sinatra MD, Bev-
erly B. Teter, Jonny Bowden, Mark
C. Houston, and Miguel A. Marti-
nez-Gonzalez, The Saturated Fat,
20
Cholesterol, and Statin Controver-
sy: A Commentary, The Journal of
10) BRUCE Fife, Coconut Oil
and Heart Disease, http://
the American College of Nutrition coconutresearchcenter.org/
33, no. 1 (2014): 7988, http:// article10132.htm.
tandfonline.com/doi/full/
0. T H E C O CO N U T
11) MARY Enig and Sally Fallon,
10.1080/07315724.2014.878633.
Eat Fat, Lose Fat (New York: Hud-
6) C.J. Puotinen, Are Polyun- son Street Press, 2005).
saturated Oils Really Healthy?
12) IBID.
Well Being Journal 21, no. 6 (2012),
13) M.L. Assuno, H. S. Ferrei-
https://wellbeingjournal.com/
ra, A.F. dos Santos, C.R. Cabral Jr.,
vol-21-no-6-november-
T.M. Florncio, Effects of Dietary
december-2012-2.
Coconut Oil on the Biochemical
7) M. Takahashi, S. Inoue, K. Ha-
and Anthropometric Profiles of
yama, K. Ninomiya, S. Abe, Inhi-
Women Presenting Abdominal
bition of Candida Mycelia Growth
Obesity, Lipids 44, no. 7 (2009):
by a Medium Chain Fatty Acids,
593601, doi: 10.1007/s11745-
Capric Acid in Vitro and Its Ther-
009-3306-6, http://ncbi.nlm.nih.
apeutic Efficacy in Murine Oral
gov/pubmed/?term=19437058.
Candidiasis, Medical Mycology
14) M. Kasai, N. Nosaka, H. Maki,
Journal 53, no. 4 (2012): 25561,
S. Negishi, T. Aoyama, M. Na-
PMID: 23257726, http://ncbi.nlm.
kamura, Y Suzuki, H. Tsuji, H. Uto,
nih.gov/pubmed/23257726.
M. Okazaki, K. Kondo, Effect of
8) COCONUT Research Center,
Dietary Medium- and Long-Chain
http://coconutresearchcenter.
Triacylglycerols (MLCT) on Ac-
org/index.htm.
cumulation of Body Fat in Healthy
9) BRUCE Fife, Heart Disease Humans, Asia Pacific Journal of
Absent in Coconut-Eating Popu- Clinical Nutrition 12, no. 2 (2003):
lation, Well-Being Journal 20, no. 15160, PMID: 12810404, http://
1 (2011). ncbi.nlm.nih.gov/pubmed/
?term=12810404.
 15) M.P. St.-Onge, P.J. Jones,
Physiological Effects of Medi-
um-Chain Triglycerides: Potential
Agents in the Prevention of Obe-
sity, Journal of Nutrition 132, no. 3
(2002).
16) NATIONAL Diabetes Statis-
tics Report, 2014, National Center
for Chronic Disease Prevention
and Health Promotion, http://
cdc.gov/diabetes/pubs/
statsreport14/national-
diabetes-report-web.pdf.
21
17) BRUCE Fife, Coconut Oil,
Cholesterol, and Blood Sugar,
Well Being Journal 19, no. 5 (2010).
18) FERNANDA G. De Felice,
Mychael V. Lourenco, Sergio
T. Ferreira, How Does Brain
Insulin Resistance Develop in
Alzheimers Disease?, Alz-
heimers & Dementia 10, no. 1
(2014): S26S32, doi: 10.1016/j.
jalz.2013.12.004, http://
sciencedirect.com/science/
article/pii/S155252601302918X.
19) BRUCE Fife, Coconut
Oil and Medium Chain Tri-
glycerides, http://
coconutresearchcenter.org/
article10612.htm.
0. T H E C O CO N U T
20) IBID.
21) MARY Enig and Sally Fallon,
Eat Fat, Lose Fat (New York: Hud-
son Street Press, 2005).
22) MARY Newport, What If
There Was a Cure for Alzheimers
Disease and No One Knew? A Case
Study by Dr. Mary Newport, July
22, 2008, http://coconutketones.
com/whatifcure.pdf.
23) IBID.
24) FERNANDA G. De Felice,
Mychael V. Lourenco, Sergio
T. Ferreira, How Does Brain
Insulin Resistance Develop in
Alzheimers Disease?, Alz-
heimers & Dementia 10, no. 1
(2014): S26S32, doi: 10.1016/j.
jalz.2013.12.004, http://science-
direct.com/science/article/pii/
S155252601302918X.
25) BRUCE Fife, Coconut Oil
and Alzheimers Disease, Well
Being Journal 20, no. 4 (2011).
 26) ZIL Hayatullina, Norliza
Muhammad, Norazlina Mo-
hamed, and Ima-Nirwana Soe-
laiman, Virgin Coconut Oil
Supplementation Prevents Bone
Loss in Osteoporosis Rat Mod-
el, PMCID: PMC3457741, doi:
10.1155/2012/237236, http://
ncbi.nlm.nih.gov/pmc/
articles/PMC3457741.
22
27) MARY Enig and Sally Fallon,
Eat Fat, Lose Fat (New York: Hud-
son Street Press, 2005), 63.
https://wellbeingjournal.com/
28) BRUCE Fife, The Fat That
Can Make You Thin, Well Being
Journal 19, no. 2 (2010).
29) C.J. Puotinen, Are Polyun-
saturated Oils Really Healthy?
Well Being Journal 21, no. 6 (2012),
vol-21-no-6-november-
0. T H E C O CO N U T
december-2012-2.
 Fundamentals

1
23
COCONUT Milk

1. FU N DA M E N TA LS
by Tami Monaghan 4. I F YOU A DD the water in
batches, put the coconut
SERVINGS: 4
you strained back into the
PREP TIME: 5 MINUTES
blender, add remaining
COOK TIME: 10 MINUTES
water, and repeat.
GF DF

5. FL AVOR OP T I ONS :
INGREDIENTS A DD after coconut has
4 C U P S WAT E R
been strained out: half
12 CUPS UNSWEETENED SHREDDED COCONUT
teaspoon vanilla extract,

DIRECTIONS half cup fresh or frozen

strawberries, or two
1 . HEAT WAT ER BUT dont boil. It should
teaspoons cocoa powder
be hot but not scalding.
plus half teaspoon vanilla.
2. P LACE COCONUT IN a high-
6. DRI NK I M M E DI AT E LY
powered blender like a Vitamix and
OR store in the fridge.
add water. If you cant fit all the water at once, add it in two batches. Blend on
Consume within 3 to
high for several minutes until thick and creamy.
4 days. Separation is
3 . P O U R TH RO U G H A mesh colander to remove most of the coconut, then normaljust give it a good
squeeze through a towel or several thicknesses of cheesecloth to strain shake.
remaining coconut pieces.

24
 Breakfast

2
25
SPICED COCONUT STRAWBERRY
PORRIDGE WITH
Fried Eggs
by Tami Monaghan saucepan and heat on
medium until banana melts

2 . B R EA K FA S T
SERVINGS: 4
into a creamy texture, fully
PREP TIME: 5 MINUTES
incorporated with the milk.
COOK TIME: 10 MINUTES
Stir frequently for a few
GF DF
minutes.
INGREDIENTS 2. A DD C H I A GE L ,
8 EGGS, FRIED IN COCONUT OIL
cinnamon, ginger, vanilla,
3 T B S P. C H I A S E E D S M I X E D W I T H C U P
and salt. Continue cooking
P L U S 1 T B S P. W A T E R ( S E T A S I D E T O L E T G E L )
1 CUP COCONUT FLOUR
until you get a porridge-
2 T B S P. C O C O N U T F L A K E S ( O P T I O N A L F O R T E X T U R E ) like texture, stirring
1 CUP COCONUT MILK constantly. Stop while its
2 RIPE BANANAS, SLICED THIN still creamyyou dont
2 T S P. C I N N A M O N
want it to get dry!
T O 1 T S P. G R O U N D G I N G E R
2 T S P. VA N I L L A 3. TOP W I T H S L I C E D
PINCH SALT
strawberries and enjoy two
S L I C E D S T R AW B E R R I E S
fried eggs on the side per

DIRECTIONS serving.

1 . P L ACE CO C O N U T F LO U R , flakes, coconut milk, and banana in small

26
LEMON-THYME MINI MUFFINS WITH

Fried Eggs
by Tami Monaghan 3. I N A S M A L L E R bowl,
whisk together 2 eggs, oil,

2 . B R EA K FA S T
SERVINGS: 6
lemon juice, and honey.
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES 4. B L E ND W E T
GF DF I NGRE DI E NT S into dry.
Fold in thyme and lemon
INGREDIENTS zest.
2 EGGS
CUP COCONUT FLOUR 5. S C OOP B AT T E R 1
2 T B S P. C O C O N U T O I L tablespoon at a time into
1 T B S P. F R E S H T H Y M E , C H O P P E D greased mini-muffin tins.
1 T B S P. L E M O N Z E S T
2 T B S P. L E M O N J U I C E ( A B O U T 1 L E M O N ) 6. B A K E 10 TO 14 minutes
CUP HONEY until golden and an
2 EGGS
inserted toothpick comes
T S P. B A K I N G S O D A
out clean. Cool in tins for

DIRECTIONS 30 minutes, then remove.

1 . P RE H E AT OVEN TO 350 F. 7. S E RV E W I T H T WO eggs

fried in coconut oil per
2 . I N A M E DI UM bowl, combine coconut flour and baking soda.
serving.

27
 Muffins
PEAR STREUSEL EGG

by Tami Monaghan 3. A L L OW M I X T URE TO

cool before combining

2 . B R EA K FA S T
SERVINGS: 6 (2 MUFFINS PER SERVING)
with the egg mixture.
PREP TIME: 10 MINUTES
COOK TIME: 40 MINUTES 4. I N A M E DI UM -S I Z E D
GF DF mixing bowl, whisk eggs,
coconut milk, coconut
INGREDIENTS flour, teaspoon of
4 P E A R S , C H O P P E D I N T O - I N C H P I E C E S ( A P P R OX I M A T E LY 2 C U P S )
cinnamon, and baking
3 T B S P. W A R M W A T E R
soda until well-combined.
2 T S P. C I N N A M O N , D I V I D E D I N T O 1 A N D T S P. P O R T I O N S
1 T B S P. C O C O N U T O I L , M E L T E D
Add cooled pears and
9 EGGS walnuts, reserving cup
3 T B S P. C O C O N U T M I L K of walnuts for garnish.
1 T B S P. C O C O N U T F L O U R
T S P. B A K I N G S O D A 5. S P OON C UP egg and
C U P WA L N U T S, C H O P P E D ( O P T I O NA L ) pear mixture into each
parchment-lined muffin
DIRECTIONS tin cup. Gently spoon 1
1 . P RE H E AT OVEN TO 350F. teaspoon of remaining
mixture onto the top of
2 . I N A M E DI UM skillet, saut pears, water, 1 teaspoons of cinnamon, and
each muffin. Bake for 40
coconut oil until the pears are the consistency of chunky applesauce.
minutes.

28
 Pancakes
COCONUT PROTEIN

by Tami Monaghan 3. A DD T H E C OC ONUT

flour and mix well, about

2 . B R EA K FA S T
SERVINGS: 4
1 minute. Batter should be
PREP TIME: 5 MINUTES
thick. If it is too thin, add a
COOK TIME: 20 MINUTES
little more coconut flour.
GF DF

4. L OW E R H E AT TO
INGREDIENTS medium-low and add a
8 EGGS
small amount of coconut
CUP MELTED COCONUT OIL
oil to the heated pan.
CUP COCONUT FLOUR (PLUS A LITTLE MORE)
1 T B S P. C I N N A M O N
Pour batter into 4-inch
1 T S P. VA N I L L A diameter pancakes. Cook
PINCH SEA SALT about 3 minutes per side.
F R E S H F R U I T, 1 0 0 % M A P L E S Y R U P, O R A L M O N D B U T T E R Make sure they are set
and golden brown before
DIRECTIONS
flipping. Makes 8 four-inch
1 . HEAT A LA RGE skillet over medium heat. pancakes.

2 . P LACE EGGS, MELT ED coconut oil, 5. S E RV E W I T H FRE S H

cinnamon, vanilla, and salt in a high-powered fruit, pure maple syrup, or
blender. Blend until combined. almond butter.

29
 Soups

3
30
CURRIED BUTTERNUT SQUASH
Soup
by Tami Monaghan 2. C UT S QUA S H I N half
and remove the insides.
SERVINGS: 46
PREP TIME: 10 MINUTES 3. P L AC E I N A large
COOK TIME: 45 MINUTES baking dish with enough
GF DF water to cover the bottom.

3. S O U P S
Roast for approximately
INGREDIENTS 45 minutes or until you can
2 LBS. BUTTERNUT SQUASH, CUBED (OPTION TO BUY IT PRE-CUBED) pierce the skin with a fork.
1 T S P. C O C O N U T O I L
1 T S P. R E D C U R R Y PA S T E
4. I N A S M A L L saucepan,
1 T S P. C U M I N add the curry paste and
1 C A N F U L L - FA T C O C O N U T M I L K cumin over medium-low
1 T B S P. F R E S H G I N G E R , C H O P P E D heat and stir until fragrant,
1 C U P P E P I T A S , T OA S T E D
about 4 minutes. Add
4 LIMES, JUICED AND ZESTED (ZEST SKINS BEFORE
coconut milk and ginger;
SQUEEZING THE JUICE OUT)
3 T B S P. F R E S H C I L A N T R O ( O P T I O N A L ) bring to a boil over high
heat.

DIRECTIONS continues on next page

1. P REH EAT OV EN TO 375F.

31
CURRIED BUTTERNUT SQUASH
continued
5. AD J UST HEAT TO
maintain a simmer, stirring
frequently until reduced to
about cup, around 13 to
Soup
7. SERV E H OT A S a side
dish or keep in the fridge
up to 3 days as a dip.
Option to serve with fresh
cilantro.

3. S O U P S
15 minutes.

6. AD D THE PEPITAS to a
high-powered blender or
food processor and blend
until finely ground. Add
the squash, coconut milk
mixture, lime zest, and lime
juice and process until
combined.

32
CREAMY BROCCOLI
Soup
by Tami Monaghan DIRECTIONS
SERVINGS: 4 1. H E AT C OC ONUT OI L
PREP TIME: 10 MINUTES in a large soup pot over
COOK TIME: 20 MINUTES medium heat. Stir in garlic,
GF DF shallot, and ginger.

3. S O U P S
2. A DD B ROC C OL I
INGREDIENTS A ND greens. Add just
3 C U P S F R E S H B R O C C O L I , R O U G H LY C H O P P E D
enough water to cover
3 C U P S K A L E , C H O P P E D A N D PA C K E D
the vegetables; you can
2 C L OV E S G A R L I C , C H O P P E D
1 S H A L L O T, D I C E D
always thin the soup later if
1 INCH FRESH GINGER, PEELED AND CHOPPED needed.
2 T B S P. E A C H C H O P P E D F R E S H PA R S L E Y, C I L A N T R O,
3. B RI NG TO A high
AND MINT
1 CAN COCONUT MILK simmer. Cover pot and
1 T B S P. C O C O N U T O I L reduce heat to a medium
SEA SALT AND PEPPER TO TASTE simmer. Cook until
F R E S H WAT E R A S N E E D E D
broccoli and greens are
tender, about 15 minutes.

continues on next page

33
CREAMY BROCCOLI
Soup
continued
4. AD D THE CHO PPED
parsley, cilantro, and mint.
Season with sea salt and
fresh pepper to taste.

3. S O U P S
5. R E M OVE PO T F RO M
the heat. Use an immersion
blender to puree the soup.

6. R E T U R N PO T TO the
stove and add in the
coconut milk. Stir and heat
through gently.

34
 Salads

4
35
GREEN SALAD WITH
Tropical Fruit
by Tami Monaghan 1 LARGE HEAD BOSTON
LETTUCE, TORN
SERVINGS: 4 CUP UNSWEETENED

4. S A LA D S
PREP TIME: 15 MINUTES T OA S T E D C O C O N U T C H I P S

COOK TIME: 0 MINUTES

GF DF
DIRECTIONS
1. P RE PA RE T H E
INGREDIENTS V I NA I GRE T T E and

Lime-Mint Vinaigrette
place aside.

CUP OLIVE OIL 2. C OM B I NE T H E

2 T B S P. L I M E J U I C E P RE PA RE D fruit and
2 T B S P. F R E S H M I N T, C H O P P E D 3 tablespoons of the
SEA SALT AND PEPPER TO TASTE
vinaigrette. Toss to coat.
Salad 3. A RRA NGE L E T T UC E
2 L A R G E G R A P E F R U I T, P E E L E D A N D C H O P P E D
ON separate plates and
1 P I N E A P P L E , P E E L E D, C O R E D, A N D C U T
top with fruit mixture
INTO 1-INCH PIECES
O N E 1 4 . - O Z C A N H E A R T S O F PA L M ,
and coconut. Add more
DRAINED AND SLICED dressing if desired.
2 FIRM, RIPE BANANAS, SLICED

36
ROASTED BEET, BACON, &
Egg Salad
by Tami Monaghan DIRECTIONS
SERVINGS: 4 1. P RE H E AT OV E N TO

4. S A LA D S
PREP TIME: 20 MINUTES 425F.
COOK TIME: 40 MINUTES
2. I N A L A RGE skillet, add
GF DF
bacon and fry until desired
INGREDIENTS crispness is reached.

8 SLICES THICK BACON 3. W H I L E B AC ON I S

4 HARD-BOILED EGGS, QUARTERED
cooking, clean and dice
1 LBS. GOLDEN BEETS, DICED
beets into small bites.
C U P T OA S T E D M A R C O N A A L M O N D S ,
R O U G H LY C H O P P E D Remove bacon from skillet
1 T B S P. H O N E Y and place on a plate
1 T B S P. S H E R R Y V I N E G A R layered with paper towels.
1 S M A L L S H A L L O T, M I N C E D
3 T B S P. C O C O N U T O I L 4. P L AC E B E E T S ON a
1 W H I T E O N I O N , F I N E LY S L I C E D baking dish lined with
CUP POMEGRANATE SEEDS parchment paper, drizzle
GREENS OF CHOICE
with bacon fat, and bake
40 minutes or until done.

continues on next page

37
ROASTED BEET, BACON, &
continued
5. B R I NG A PO T of water
Egg Salad
7. TOSS B EET S,
P OMEGRA NAT E, onion,
and dressing together in a

4. S A LA D S
to a boil over high heat. large bowl.
Reduce the heat to low,
8. SERV E OV ER GREENS
add eggs, and cook 7 to 8
of choice. Garnish with
minutes. Drain, cool in ice
boiled eggs and bacon.
water, and peel.

6. CO M BINE ALMO ND S,
H O N EY, vinegar, and
shallots in a medium bowl.
While whisking constantly,
slowly drizzle in coconut
oil. Season dressing to
taste with salt and pepper.

38
 Vegetables

5
39
 5. V E G E TA B L E S
CIDER VINAIGRETTE
ROASTED ROOT
by Tami Monaghan
Vegetables DIRECTIONS
SERVINGS: 4 1. P RE H E AT T H E OV E N to
PREP TIME: 20 MINUTES 450F.
COOK TIME: 40 MINUTES
2. I N A L A RGE bowl, mix
GF DF
together the cider vinegar,
INGREDIENTS oil, and honey. Add
3 M E D I U M G O L D E N B E E T S , P E E L E D A N D T H I C K LY S L I C E D prepared vegetables to the
3 MEDIUM CARROTS, PEELED AND SLICED LENGTHWISE INTO bowl and toss to combine.
2-INCH LONG PIECES
3. L I NE T WO L A RGE
2 MEDIUM SWEET POTATOES, SLICED LENGTHWISE INTO
2-INCH LONG PIECES roasting pans with
3 M E D I U M PA R S N I P S , P E E L E D A N D S L I C E D L E N G T H W I S E I N T O parchment paper. Spread
2 - I N C H L O N G P I E C E S ( T O U G H W O O DY C O R E R E M OV E D ) the root vegetables out
1 L A R G E R E D O N I O N , T H I C K LY S L I C E D
over the pans in a single
CUP CIDER VINEGAR
layer and pour remaining
CUP COCONUT OIL
2 T B S P. H O N E Y vinaigrette over the root
1 T S P. T H Y M E , D R Y O R F R E S H vegetables in the pans.

continues on next page

40
 5. V E G E TA B L E S
CIDER VINAIGRETTE
ROASTED ROOT
continued
Vegetables
4. ROA ST F O R 4 0 minutes,
turning the pans and
swapping bottom and top
rack positions halfway
through cooking.

5. CO OK U N TIL THE
vegetables are well-
browned and caramelized
around the edges.

6. R E M OVE F RO M OVEN
and gently loosen the
root vegetables from the
foil with a wooden spoon.
Sprinkle with thyme and
season to taste.

41
 5. V E G E TA B L E S
ROASTED ASPARAGUS,
MUSHROOMS, &
by Tami Monaghan
Prosciutto 2. TOS S A S PA RAGUS,
M US H ROOM S,
SERVINGS: 4
prosciutto, and oil together
PREP TIME: 10 MINUTES
in a large rimmed baking
COOK TIME: 25 MINUTES
sheet lined with parchment
GF DF
paper.
INGREDIENTS 3. ROA S T, S T I RRI NG
1 B U N C H A S PA R A G U S , T R I M M E D A N D C U T I N T O T H I R D S ONC E , until the
1 S M A L L C O N T A I N E R B A B Y B E L L A M U S H R O O M S , H A LV E D
vegetables are tender and
3 S L I C E S P R O S C I U T T O, S L I C E D T H I N A N D C U T I N T O
-INCH STRIPS
browned, 20 to 25 minutes.
1 T B S P. C O C O N U T O I L
4. T RA NS FE R TO A
1 T B S P. S H E R R Y V I N E G A R
serving bowl and drizzle
SALT AND PEPPER TO TASTE
with sherry vinegar.
DIRECTIONS
1. P REH EAT OV EN TO 425F.

42
 Dinner

6
43
LEMON PORK
Schnitzel
by Tami Monaghan DIRECTIONS
SERVINGS: 4 1. I N A L A RGE skillet on
PREP TIME: 10 MINUTES medium-high heat, add

6. D I N N E R
COOK TIME: 25 MINUTES bacon and caraway seeds.
GF DF Cook, stirring frequently,
until golden, about 10
INGREDIENTS minutes.
4 PORK LOINS, POUNDED THIN
1 T B S P. C O C O N U T O I L 2. A DD CA B B AGE A ND
6 S L I C E S B AC O N, C H O P P E D apple and cook, stirring
1 T S P. C A R A W A Y S E E D S frequently. Add vinegar
1 SMALL CABBAGE, CORED AND SHREDDED
and maple syrup, stirring
1 RED APPLE, CHOPPED INTO -INCH
to combine. Cover and
CHUNKS
CUP APPLE CIDER VINEGAR reduce heat to medium-
2 T B S P. C O C O N U T F L O U R low. Cook until cabbage is
2 T B S P. 1 0 0 % M A P L E S Y R U P tender, about 30 minutes.
1 EGG
1 L E M O N, Z E S T E D continues on next page
CUP ALMOND MEAL

44
LEMON PORK
continued 4. DI P P ORK I NTO the
3. M E A NWHILE, IN A
shallow dish, add coconut
flour. In a separate dish,
whisk the egg; in a third
dish, add the almond meal
and lemon zest.
45
Schnitzel
5. H EAT A L A RGE cast-
coconut flour, turning iron skillet over medium-
to coat both sides and high and melt the coconut
6. D I N N E R
shaking off the excess. Dip oil. Cook the loins about
into egg mixture and then 10 to 14 minutes, turning
into the almond meal. once. Use a splashguard.
6. SERV E W I T H CA B B AGE
mixture.
 Stir-Fry
COCONUT CURRY SHRIMP

by Tami Monaghan 3. A DD C OC ONUT M I L K ,

coconut flakes, and red
SERVINGS: 4
curry to a high-powered
PREP TIME: 10 MINUTES

6. D I N N E R
blender. Blend on high for
COOK TIME: 20 MINUTES
1 minute.
GF DF

4. I N A L A RGE wok or
INGREDIENTS skillet, add mixture with
1 L B S . S H R I M P, D E T A I L E D
the shrimp and cook over
1 L A R G E B O K C H OY ( O R 2 S M A L L ) , C H O P P E D, I N C L U D I N G L E AV E S
medium-high heat about 5
3 BELL PEPPERS
1 LB. SNAP PEAS minutes.
1 CUP COCONUT MILK
5. A DD P E P P E RS A ND
1 CUP UNSWEETENED COCONUT FLAKES
4 T B S P. R E D C U R R Y PA S T E
peas and simmer for 5
1 LARGE ZUCCHINI minutes. Add the bok choy
COCONUT FLAKES and simmer for another
2 minutes. Add coconut
DIRECTIONS flakes on top if desired.
1. CLEA N A ND P REP shrimp.
continues on next page
2. DICE P EP P ERS A ND bok
choy into large pieces.

46
 Stir-Fry
COCONUT CURRY SHRIMP

continued
6. U S I NG A S PIR ALIZER ,

6. D I N N E R
create long noodles from
the zucchini. Set aside on
paper towel to soak up
excess liquid.

7. S E RVE MIX TU R E OVER

the zucchini noodles.

47
SALMON Burgers
by Tami Monaghan 2. C OM B I NE ONI ON,
GA RL I C, mustard,
SERVINGS: 4
coconut flour, sea salt,
PREP TIME: 10 MINUTES

6. D I N N E R
pepper, and eggs in a
COOK TIME: 15 MINUTES
small mixing bowl. Add
GF DF
salmon and mix together
until the salmon is fully
INGREDIENTS
incorporated.
1 L B. C O O K E D W I L D S A L M O N, M A S H E D U P ( O P T I O N TO BU Y CA N N E D )
R E D O N I O N , F I N E LY C H O P P E D 3. FORM T H E M I X T URE
2 L A R G E C L OV E S G A R L I C , P R E S S E D O R F I N E LY C H O P P E D into patties. When the pan
1 T B S P. S T O N E G R O U N D M U S T A R D
and oil are hot, cook the
2 EGGS
patties until well-browned
SEA SALT AND PEPPER TO TASTE
2 T B S P. C O C O N U T F L O U R on one side before
C U P C O C O N U T O I L F O R PA N - F R Y I N G attempting to flip them.
1 L E M O N, J U I C E D A N D Z E S T E D F O R G A R N I S H If you try to flip them too
GREENS OF CHOICE
early, they may break.

DIRECTIONS continues on next page

1. P REH EAT A SMA LL cast-iron
skillet or medium saut pan with
coconut oil.

48
SALMON Burgers
continued 5. REMOV E S A L M ON
CA KES from the pan and
4. B ROWN T H E SECOND serve warm.

6. D I N N E R
side. Each side will take
6. SERV E OV E R S A L A D
several minutes to brown.
greens or alongside any
green vegetable.

49
 Sauce
FISH WITH COCONUT-SHALLOT

by Tami Monaghan 2. S E T A S I DE ON paper

towel to soak up excess
SERVINGS: 4
liquid.
PREP TIME: 20 MINUTES

6.
2. D I N N E R
COOK TIME: 15 MINUTES 3. P OS I T I ON RAC K I N
GF DF upper third of oven and
preheat on the high broiler
INGREDIENTS setting. Line a baking
1 LBS. MAHI-MAHI OR RED SNAPPER
sheet with foil.
3 C L OV E S G A R L I C , M I N C E D
2 T B S P. C O C O N U T O I L 4. M A S H GA RL I C W I T H
2 T B S P. F R E S H T H Y M E ( O R 2 T S P. D R I E D ) a dash of salt to create a
1 S H A L L O T, D I C E D
paste. Combine with 1
1 CUP COCONUT MILK
tablespoon melted coconut
C U P U N S W E E T E N E D T OA S T E D C O C O N U T C H I P S
2 ENGLISH CUCUMBERS, PEELED oil, thyme, and pepper to
taste.
DIRECTIONS
5. P L AC E T H E FI S H on the
1. USING A J ULIENNE peeler or baking dish and spread
spiralizer, create long noodles the paste on top.
from the peeled cucumbers.

N O T E : If using a julienne peeler, run it lengthwise until you reach the core, then make a
continues on next page
quarter-turn and repeat all the way around.

50

FISH WITH COCONUT-SHALLOT
continued
6. H E AT THE R EMAINING
1 tablespoon of coconut oil
in a medium skillet over
medium heat.
7. AD D SHALLO TS AN D
cook, stirring for a minute.
DID YOU KNOW WILD SEAFOOD
IS A TOP SUSTAINABLE PROTEIN
CHOICE? GET SOME HERE.
51
8. A DD COCONUT MI LK,
increase heat to medium-
high and bring to a
simmer. Reduce heat to
medium-low and simmer
until liquid has reduced to
3
4 cup, about 6 minutes.
Sauce
9. MEA NW H I L E , B ROI L
T H E fish until just cooked
through, about 6 to 8
6.
2. D I N N E R
minutes.
10. LAYER T H E NOODL E S
and fish, topping with
sauce.
GREEN CHICKEN
Curry
by Tami Monaghan DIRECTIONS
SERVINGS: 4 1. H E AT OI L I N a large
PREP TIME: 15 MINUTES skillet over medium-

6. D I N N E R
COOK TIME: 25 MINUTES high heat. Add chicken
GF DF and scallions and cook,
stirring, until the chicken
INGREDIENTS is no longer pink, 4 to 5
1 LB. BONELESS, SKINLESS CHICKEN THIGHS, TRIMMED AND
minutes. Transfer to a plate
CUT INTO BITE-SIZED PIECES
with a slotted spoon to
2 T B S P. C O C O N U T O I L
1 BUNCH SCALLIONS, SLICED keep the oil in the pan.
1 M E D I U M S W E E T P O T A T O, C U T I N T O - I N C H C U B E S
1 C A N F U L L - FA T C O C O N U T M I L K
continues on next page
2 T B S P. T H A I G R E E N , R E D, O R Y E L L OW C U R R Y PA S T E
1 T B S P. F I S H S A U C E
1 L A R G E B O K C H OY, D I C E D
1 C U P H A LV E D G R E E N B E A N S
1 T B S P. L I M E J U I C E
FRESH BASIL

52
GREEN CHICKEN
Curry
continued 3. REDUCE H EAT TO 4. RET URN C H I C K E N
medium, cover, and A ND cook for another
2. AD D SWEET PO TATO cook, stirring until the minute or two. Remove

6. D I N N E R
to the pan and cook, vegetables are tender, from heat and stir in basil
stirring for 2 minutes. Add about 5 to 7 minutes. and lime juice.
coconut milk, curry paste,
fish sauce, bok choy, and
green beans. Bring to a
simmer.

53
 Snacks & Sweets

7
54
 7. S NAC KS & SW E E T S
CHIA SEED
Energy Bars
by Tami Monaghan 3. ROL L T H I S DOUGH
into balls or press into the
SERVINGS: 46
bottom of a glass or silicon
PREP TIME: 5 MINUTES
baking dish and cut into
MAKE TIME: 5 MINUTES
squares.
GF DF

4. B A RS CA N B E eaten
INGREDIENTS immediately in dough-
6 L A R G E M E D J O O L D A T E S ( O P T I O N T O B U Y D A T E PA S T E )
form. Best chilled in the
CUP CHIA SEEDS
fridge or freezer to give it
2 T B S P. C O C O N U T O I L
T S P. N A T U R A L VA N I L L A O R A L M O N D E X T R A C T more of a chewy texture.
O P T I O N A L A D D - I N S : S OY- F R E E D A R K C H O C O L A T E C H I P S ,
NOT E : These can be wrapped
U N S W E E T E N E D S H R E D D E D C O C O N U T, G O J I B E R R I E S
in wax or parchment paper and

DIRECTIONS packed in lunches as snacks.

1 . REMOV E T H E P IT S from the dates and

pulse the dates in a food processor or
blender until it forms a paste.

2 . I N A M E DI UM bowl, mix the date paste with the chia seeds and coconut
oil. It will form a thick dough. If it does not, add more date paste.

55
BERRYCobbler

7. S NAC KS & SW E E T S
by Tami Monaghan DIRECTIONS
SERVINGS: 46 1. P RE H E AT OV E N TO
PREP TIME: 5 MINUTES 375F.
COOK TIME: 30 MINUTES
2. GRE A S E A N 88-I NC H
GF DF
baking dish with coconut

INGREDIENTS oil. Place berries in dish.

34 CUPS ASSORTED BERRIES SUCH 3. C OM B I NE A L M OND

A S S T R AW B E R R I E S, B L AC K B E R R I E S,
BLUEBERRIES, RASPBERRIES, OR A
MIXTURE (FRESH OR FROZEN)
1 CUP ALMOND FLOUR
1 2 T B S P. C O C O N U T O I L
1 T S P. VA N I L L A
1 T B S P. H O N E Y O R 1 0 0 %
MAPLE SYRUP
FL OUR, coconut oil, and
vanilla until it makes a
crumbly topping. Sprinkle
the crumble topping over
the berries.
4. P L AC E DI S H I N oven
and cook for about 20
minutes (fresh fruit) or 30
to 40 minutes (frozen fruit).
When done, drizzle with
organic honey or maple
syrup if using.

56
 7. S NAC KS & SW E E T S
Popsicles
BLUEBERRY COCONUT

by Tami Monaghan 3. I N A S M A L L bowl, whisk

together 2 tablespoons
SERVINGS: 8
maple syrup, coconut milk,
PREP TIME: 20 MINUTES
and almond milk.
COOK TIME: 5 MINUTES
GF DF 4. FI L L P OP S I C L E M OL DS
a little over half-full of
INGREDIENTS the coconutalmond
1 CUPS BLUEBERRIES (FRESH OR FROZEN)
milk mixture. Spoon in
1 T B S P. W A T E R
blueberry mix to fill the
3 T B S P. P L U S 2 T B S P. 1 0 0 % M A P L E S Y R U P
C U P F U L L - FA T C O C O N U T M I L K
popsicle mold.
CUP ALMOND MILK
5. P L AC E M OL D I N
freezer for 1 hour. Remove
DIRECTIONS
molds and insert wooden
1. I N A SMA LL saucepot,
sticks into each popsicle
combine blueberries, water,
cavity. Return mold to
and 3 tablespoons of maple
freezer for another 4 hours
syrup.
or until ice pops are solid.
2 . B RI N G TO A boil until liquid is syrupy and thick. Remove from heat. No
need to mash the blueberriesjust leave as is.

57
 Bites

7. S NAC KS & SW E E T S
DARK CHOCOLATE ALMOND BAR

by Tami Monaghan (recipe adapted from Marin Mama Cooks) mixture to see if it holds
together by squeezing a
SERVINGS: ABOUT 30 BALLS
small amount into your
PREP TIME: 20 MINUTES
palm. If the coconut
CHILL TIME: 2 HOURS
mixture doesnt compact
GF DF
nicely, continue to process
INGREDIENTS for 1 to 2 more minutes.
1 C U P U N S W E E T E N E D S H R E D D E D C O C O N U T,
2. L I NE A S M A L L baking
L I G H T LY PA C K E D
sheet with parchment
3 T B S P. C O C O N U T O I L
2 T B S P. H O N E Y paper. Scoop out and
1 T S P. P U R E VA N I L L A E X T R A C T gently press the coconut
ALMOND SLICES OR SLIVERS mixture into a tablespoon-
PINCH SEA SALT
sized measuring spoon.
4 OUNCES BITTERSWEET
Drop the tablespoon of
CHOCOLATE, CHOPPED OR
BROKEN INTO SMALL PIECES
mixture onto the lined
I F YO U R E U S I N G A B A R baking sheet and then
(70% CACAO OR HIGHER) press and mold the balls
into a rectangular shape.
DIRECTIONS
1 . I N A F O O D processor, blend shredded coconut, coconut oil, honey, vanilla continues on next page
extract, and salt until it forms a thick paste, about 2 to 3 minutes. Test coconut

58

DARK CHOCOLATE ALMOND BAR
continued
3. PR ES S ALMO N D
S L I CES on top of the
coconut rectangles to
make an Almond Joy
or leave as is to make
a Mounds Bar. Place
coconut rectangles in
freezer for 15 to 30 minutes
or until solid.
4. O N C E CO CO N U T
B AR S are frozen, its time
to melt the chocolate. Keep
coconut bars in freezer
until youve melted your
chocolate. Place 4 ounces
of chocolate or chocolate
chips into a heatproof
bowl. Set the bowl over a
59
pan of simmering water 6. RET URN T H E
and melt the chocolate,
stirring constantly until
melted and smooth.
Immediately remove the
melted chocolate from
the heat and give it a
stir with a spatula. When
the chocolate is melted,
remove the frozen bars
7. ONCE A L L T H E bars
from freezer.
5. GENT LY I NSERT A
toothpick into a bar and
dip the bar into the melted
chocolate, making sure the
whole bar gets covered
with chocolate. Lift the
bar out with the toothpick
and tap off any excess
chocolate.
Bites
7. S NAC KS & SW E E T S
CH OCOL AT E -
COV ER E D bar to
the parchment paper
and gently remove the
toothpick from the bar.
Use another toothpick to
hold down the bar while
removing the toothpick.
have been dipped into
the chocolate, place in
freezer for a few minutes
to set. Store the bars in the
refrigerator in an airtight
container. These should
keep for several days.
Take the bars out for a few
minutes to soften before
you consume them.
 Cooking with
Coconut
GET HEALTHY, LOSE WEIGHT, &
LIVE LONGER WITH COCONUT!

Introduction by Dr. Brenda Walding, DPT, FDN & Dr. Chad Walding, DPT, SFMA, RKC, OPEXL1
Recipes by Tami Monaghan, HC, AADP