Category Archives: Blog
Oatmeal Banana Muffins
These are absolutely delish! They are low in calories and healthy, so if your craving a snack then this is a great choice. There are only a few ingredients, and it’s something you probably already have in your kitchen.
Ingredients:
- 2 Bananas
- 1/2 Cups Blueberries
- 1 teaspoon vanilla essence
- 1/4 teaspoon Cinnamon
- 2 tbsp Extra Virgin Organic Coconut Oil
- 2 Cups Oatmeal
- 1/2 Cup Coconut Flakes
- 1 tbsp Flax seeds
1. Preheat the oven to 350F/175C.
2. Mash the bananas then add the blueberries, vanilla, cinnamon and coconut oil.
3. Now mix together the rest of the ingredients.
4. Put the mixture in muffin forms or paper. Whatever you like best.
5. Place them in the oven for 15-20 minutes.
You can choose to add whatever berries you like, or some nuts if that’s what your craving. I chose blueberries because they are my favorite! These aren’t too sweet, but you can add some pitted dates instead of blueberries, or some stevia (but not to much). You can even add some chocolate but then again it wouldn’t be as healthy đ
TIP: This is a great quick snack for the kids!
Enjoy!
Adding Coconut Oil To Your Diet
We posted an article about the benefits of coconut oil and what it does for your body, but we’ve had some questions about how to use it in food and how they can still eat it without tasting it at all.
You should try to consume 2 tbsp of coconut oil every day, organic virgin is better for cooking and organic extra virgin is great when eating it raw like with your smoothies and coffee. We’ve asked and looked around and there are so many simple ways of adding this to your diet!
Coconut Oil has the closest consistency to butter. It is smooth in room temperature, however after you’ve opened the container it will turn liquid at 24C/75.2F. So don’t freak out if it all of a sudden is clear as water. It goes solid (hard) when cooled, and turns liquid when heated. It has a pleasant sweet, mellow taste that adds just a slight unassuming flavor to foods without overpowering other tastes in the dish!
Add it to your coffee or Tea!
If you’re a regular coffee/tea drinker, you might want to just add a teaspoon of coconut oil each time, or if you really like the taste of coconuts, go ahead and add the whole amount with your breakfast coffee/tea.
Smoothies, Shakes & Juices:
So simple, just mix it with the other ingredients and enjoy.
Cooking:
Coconut oil is great for cooking! You can use it for basically anything, you can even use it as a substitute for butter when your baking/cooking (1:1 ratio). You can add it to any recipe, like: cookies, bread, chocolate, cakes, the list is endless 
The coconut oil will keep your baked goods fresher for longer and even make them more moist and richer in taste. Try it on your toast, you’ll be pleasantly surprised.
Other:
You can add it to your oatmeal, yoghurts, sauces, I can go on forever, but you really just need to use your imagination and get creative. Start by trying it with your favorite food. You never know you might end up having your own recipe to share with your friends and the rest of the world.
Don’t like the taste of coconut:
If you don’t like Coconut oil, that’s OK! Like I mentioned earlier, Coconut Oil doesn’t have a dominating taste. Now, if you really want to reduce the flavor there are a few ways of doing exactly that! If you’re making a smoothie for example, you can use all kinds of citrus fruits. They are really over powering so much so that you wont taste it at all, especially if you use lemons or lime. You can also use bananas, ginger, mint leaves the list goes on. Just pick something you know has a strong flavor. If you have super taste buds, I’d recommend you use a little less than 2 tbsp, start off with 1 tbsp and work from there. If you start adding this to your diet every day your palate will change and you’ll get so used to it that you wont even taste it anymore or better yet end up loving it and wanting more!
If you’d like to use it as a substitute for butter on your bread, bagels or anything in that category, I recommend you go the same way as earlier, choose something that overpowers the coconut, like peanut butter or jam (organic).
If you use it when baking just use half and half of coconut oil, and butter, preferably without salt & dairy to stay on the healthier path. However you’ve still come a long way even if you go with your regular choice of butter, because half of it will be coconut oil
Coconut Milk Whipped Cream:
You should also try coconut milk, it’s really magical! You can use it as whipped cream. If you’ve bought coconut milk, you’ve probably noticed that there’s usually some liquid and there’s a solid white part, that’s what you’d want to use. Separate the liquid from the white milk, and add it to your mixer and stir it until you can see it getting the same consistency as whipped cream. It usually doesn’t take more than 2-4 minutes, depending on your mixer. You should add some vanilla to taste.
Hope this helps, and good luck! If you’ve got any tips or a recipe, comment and share so we can all enjoy it as much as you do
Orange & Berry Smoothie
This smoothie is really easy and only has 4 ingredients. It’s quite thick so if you want it to be a but thinner you can add some water or almond milk.
Ingredients:
(serves 2, 202 calories each glass.)
- 2 Oranges
- 1 Cup fresh Strawberries
- 1 Cup fresh Blueberries
- 1 tbls organic extra virgin coconut oil
- 4 ice cubes
Cut oranges and strawberries into chunks and mix all ingredients in a blender. The coconut oil is very good for you, read all the benefits of the Coconut oil here. Remember choose Organic, it doesnât contain any artificial ingredients. If you would like to add an additional super ingredient you could add some Flax seeds
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10 Facts About Coconut Oil
Coconut oil is one of the few foods that can be classified as a âsuperfood.â
Its unique combination of fatty acids can have profound positive effects on health.
This includes fat loss, better brain function and various other amazing benefits.
Here are the top 10 health benefits of coconut oil that have been experimentally confirmed in human studies.
1. Coconut Oil Contains a Unique Combination of Fatty Acids With Powerful Medicinal Properties
Coconut oil has been demonized in the past because it contains saturated fat. In fact, coconut oil is one of the richest sources of saturated fat known to man, with almost 90% of the fatty acids in it being saturated.
However, new data is showing that saturated fats are harmless. Many massive studies that include hundreds of thousands of people prove that the whole âartery-cloggingâ idea was a myth.
Additionally, coconut oil doesnât contain your average run-of-the-mill saturated fats like you would find in cheese or steak.
No, they contain so-called Medium Chain Triglycerides (MCTs) â which are fatty acids of a medium length.
Most of the fatty acids in the diet are so-called long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.
They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimerâs.
Bottom Line: Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on several brain disorders.
2. Populations That Eat a LOT of Coconut Are Among The Healthiest People on The Planet
Coconut is kind of an âexoticâ food in the Western world, primarily consumed by health conscious people.
However, in some parts of the world, coconut is a dietary staple that people have thrived on for many generations.
The best example of such a population is the Tokelauans, which live in the South Pacific.
They eat over 60% of their calories from coconuts and are the biggest consumers of saturated fat in the world.
These people are in excellent health, with no evidence of heart disease.
Another example of a population that eats a lot of coconut and remains in excellent health is the Kitavans.
Bottom Line: Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut.
3. Coconut Oil Can Increase Your Energy Expenditure, Helping You Burn More Fat
Obesity is currently one of the biggest health problems in the world.
While some people think obesity is only a matter of calories, others (myself included) believe that the sources of those calories are critical too.
It is a fact that different foods affect our bodies and hormones in different ways. In this regard, a calorie is NOT a calorie.
The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats.
One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day.
Bottom Line: The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term.
4. The Lauric Acid in Coconut Oil Can Kill Bacteria, Viruses and Fungi, Helping to Stave Off Infections
Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid.
When coconut oil is enzymatically digested, it also forms a monoglyceride called monolaurin.
Both lauric acid and monolaurin can kill harmful pathogens like bacteria, viruses and fungi.
For example, these substances have been shown to kill the bacteria Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans.
Bottom Line: The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.
5. Coconut Oil Can Kill Your Hunger, Making You Eat Less Without Even Trying
One interesting feature of coconut oil is that it can reduce your hunger.
This may be related to the way the fatty acids in it are metabolized, because ketone bodies can have an appetite reducing effect.
In one study, varying amounts of medium and long chain triglycerides were fed to 6 healthy men.
The men eating the most MCTs ate 256 fewer calories per day, on average.
Another study in 14 healthy men discovered that those who ate the most MCTs at breakfast ate significantly fewer calories at lunch.
These studies were small and only done for a short period of time. If this effect were to persist over the long term, it could have a dramatic influence on body weight over a period of several years.
Bottom Line: The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.
6. The Fatty Acids in Coconut Oil Are Turned into Ketones, Which Can Reduce Seizures
A so-called ketogenic (very low carb, very high fat) diet is currrently being studied to treat various disorders.
The best known therapeutic application of this diet is treating drug-resistant epilepsy in children.
This diet involves eating very little carbohydrates and large amounts of fat, leading to greatly increased concentrations of ketone bodies in the blood.
For some reason, this diet can dramatically reduce the rate of seizures in epileptic children, even those who havenât had success with multiple different types of drugs.
Because the MCTs in coconut oil get shipped to the liver and turned into ketone bodies, they are often used in epileptic patients to induce ketosis while allowing for a bit more carbs in the diet.
Bottom Line: The MCTs in coconut oil can increase blood concentration of ketone bodies, which can help reduce seizures in epileptic children.
7. Coconut Oil Can Improve Blood Cholesterol Levels and May Lower Your Risk of Heart Disease
Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought.
Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype.
In one study in 40 women, coconut oil reduced Total and LDL cholesterol while increasing HDL compared to soybean oil.
There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status.
This improvement in cardiovascular risk factors should theoretically lead to a reduced risk of heart disease over the long term.
Bottom Line: Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.
8. Coconut Oil Can Protect Hair Against Damage, Moisturize Skin and Function as Sunscreen
Coconut oil can serve various purposes that have nothing to do with eating it.
Many people are using it for cosmetic purposes and to improve the health and appearance of their skin and hair.
Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin.
Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sunâs ultraviolet rays.
Another application is using it like mouthwash in a process called oil pulling, which can kill some of the harmful bacteria in the mouth, improve dental health and reduce bad breath.
Bottom Line: Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.
9. The Fatty Acids in Coconut Oil Can Boost Brain Function in Alzheimerâs Patients
Alzheimerâs disease is the most common cause of dementia worldwide and occurs primarily in elderly individuals.
In Alzheimerâs patients, there appears to be a reduced ability to use glucose for energy in certain parts of the brain.
Ketone bodies can supply energy for the brain and researchers have speculated that ketones can provide an alternative energy source for these malfunctioning cells and reduce symptoms of Alzheimerâs.
In one 2006 study, consumption of medium chain triglycerides lead to an immediate improvement in brain function in patients with milder forms of Alzheimerâs.
Other studies support these findings and medium chain triglycerides are being intensively studied as potential therapeutic agents in Alzheimerâs disease.
Bottom Line: Studies show that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain cells of Alzheimerâs patients and relieving symptoms.
10. Coconut Oil Can Help You Lose Fat, Especially The Dangerous Fat in Your Abdominal Cavity
Given that coconut oil can reduce appetite and increase fat burning, it makes sense that it can also help you lose weight.
Coconut oil appears to be especially effective in reducing abdominal fat, which lodges in the abdominal cavity and around organs.
This is the most dangerous fat of all and is highly associated with many Western diseases.
Waist circumference is easily measured and is a great marker for the amount of fat in the abdominal cavity.
A study in 40 women with abdominal obesity, supplementing with 30 mL (1 ounce) of coconut oil per day lead to a significant reduction in both BMI and waist circumference in a period of 12 weeks.
Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce) of coconut oil per day.
This number may not seem too impressive on the surface, but be aware that these people arenât adding exercise or restricting calories. Theyâre losing significant amounts of abdominal fat simply by adding coconut oil to their diet.
11. Anything Else?
If you want to enjoy the immense health benefits of coconut oil, then make sure to choose organic, virgin coconut oil⌠NOT the refined stuff.
This is really just the tip of the iceberg. People are using coconut oil for all sorts of things with incredible success.
Feel free to add to the list in the comments!
With permission from http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
Citrus & Beetroot Juice
Citrus & Beetroot Juice
The great thing with having a Juicer is that you can mix any fruit or vegetable together and really get creative in the kitchen! It’s so quick that if a juice isn’t as good as you thought it would be, you’re literally just 1 minute away from creating a new one or adding a new fruit could make a big difference, making the end result taste delicious! Warning, after trying a juicer you will get addicted to juicing!! đ
They say 5 a day, this juice will give you all that in one drink! It makes 1 liter (4 cups) so there’s enough for everyone! You can store the juice in the fridge for 7 hours, or the juice will lose it’s nutrients. You already have a juicer so you can make a new one later, that’s whats so great!
You’ll need:
- 2 Navel Oranges
- 1 Mandarin Orange
- 1 Pear
- 1 Apple
- 1/3 Beetroot
- 1/2 Lemon
All you have to do is wash the fruits, peel the navel and mandarin oranges, everything else can go with the peel on. Put the apple first and end with the beetroot and just watch your drink turn wine red, drop some ice cubes in so it’s nice and cool. You’ll really taste the lemon and I promise you this will taste so much better than the lemonade you buy at your local grocery store.