Coconuts: Delicious and Loaded with Omega 3’s!

Last month I did my Healthy Treats Class and the recipe that is always everyones favorite are the chocolate coconut macaroons (see below.) Whenever I suggest to clients or friends that, “yes”, they can have a few in the afternoon as a pick me up or after dinner they look at me with disbelief. “Really,” they ask, “won’t I gain weight?”

Coconut, like chocolate, often gets a bad rap for all of the other additives that are often in treats such as sugar, butter and sometimes even corn syrup! We are taught to believe that coconut is “high in fat” so we should avoid it. But, while coconuts are high in saturated fat it is from a vegetable origin. The fat in coconut consists of medium-chain triglycerides that not only help reduce your risk of coronary artery disease and promote healthy circulation, but they also support optimal neurological functioning.

Coconut is also loaded with Omega- 3 fatty acids, which protect against heart disease, cancerous activity, diabetes, arthritis, asthma, PMS, allergies, water retention, rough or dry skin, and dull hair. Omega 3’s help improve brain function and have been known to ward off depression and improve ADHD in children.

Coconuts are now very easy to buy and can be purchased at many local health shops and at Whole Foods. While on appearance they may be intimidating to open, it is actually quite easy if done properly. Watch this video, How to Open a Coconut, to see how.

One of my favorite ways to use a coconut is to open it up and just usecoconut water inside! Coconut Water is high in electrolytes and is an ideal drink to have after strenuous workouts! So, just open the coconut and pour the coconut water through a strainer and enjoy! Any remaining portion can be either put aside to use in one of the following recipes, placed in the refrigerator for future use (it will last approximately 3 days) or frozen!

After you pour the water out, you are left with the meat. Scoop the meat out of the inside and it can be used in one of the following recipes such as the coconut milk, pudding, or smoothie! If you have a dehydrator, you can also cut it up and dehydrate it for a delicious snack!

My new favorite after dinner treat is Coconut Bliss “Ice Cream”, which is made with coconut milk instead of dairy and soy, uses all-natural ingredients and is sweetened with agave nectar! Coconut Bliss comes in many flavors that include Chocolate Peanut Butter, Naked Coconut, Dark Chocolate, Mint Galactica, and Cappacino.

Below are some of my favorite recipes:

Coconut Milk
1-2 Thai coconuts

Open the coconuts and pour the water into a blender. Scoop out the insides and place in the blender along with the water. Blend. That’s it!

Strawberry Coconut Delight Smoothie

Box of fresh strawberries (cut up and pre-freeze them)
Coconut meat from 1 Thai coconut (save the water to drink after a run or intense workout)
Almond or Brazil nut milk
Chocolate nibs (unsweetened)
Any supplements you want to add (optional):
– Maca
– Hemp or flax seed oil

Place the strawberries and coconut meat in your blender and pour in approximately 2-3 cups of almond or Brazil nut milk. Blend until smooth. Put the chocolate nibs into the blender and blend for just a second to chop them up a bit but not entirely so that they stay like little chocolate chips. This smoothie is pure delight!

“Double Trouble” Coconut Chocolate Macaroons

1 cup unsweetened chocolate or cocoa powder
3 cups unsweetened shredded coconut
½-¾ cup agave nectar
2 tbsp coconut butter (coconut oil)
1 tsp vanilla extract
¼ tsp sea salt

Combine 1 cup of the chocolate powder and 2 cups of the coconut in a mixing bowl then add the coconut butter, agave nectar, vanilla and sea salt and mix well. Scoop balls of the mixture out with your hands and roll into balls. Place shredded coconut on a plate and roll balls in it to cover. These make a delicious and nutritious pick me up in the afternoon or an after-school treat for your children. If you do not like chocolate, these can also just be made plain by omitting the chocolate powder!

Chocolate Coconut Pudding

2 Thai coconuts
4 dried dates
1-1½ tbsps unsweetened chocolate powder
½ cup agave nectar

Place the dried dates in a cup of water and soak to soften them. Open the Thai coconuts and take the meat of both coconuts and the juice one other and blend until smooth. Add the chocolate powder and agave nectar and continue to blend. Run for approximately 2-5 minutes until smooth.

1 Comment

  • tim
    July 28th, 2014 at 7:14 am



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