Healthy Coconut Fat Recipes

What a long break we’ve taken from doing recipes!  But Dustin does seem to get some interesting topics going here, so never a dull moment on this site!  We do plan to address your requests from awhile back regarding what you’d like to see here, including the new recipe ideas, etc.  But ever since Tracy, Dustin’s nutritionist, did those articles on soy products, the thyroid, coconut oil, etc., some of my basic dietary understandings have been upended big time–anybody with me on that one??  I felt like we should delete all my past postings of recipes, for starters!   Then I had the further eye-opening experience of hanging with her at your awesome Farmer’s Market at your capitol this summer–what an education, believe me; she knows so many of the vendors and exactly how their product is raised/grown, etc.  She really does need to do Farmer’s Market tours, just like Dustin’s grocery tours!

The coconut oil got me quite excited-I have lots of books from the library and have been trying out recipes, etc., plus being in touch with Tracie with all she has researched and learned with her clients.  Tracie will be writing a blog post next week on coconut oil but I thought in the meantime I would share some recipes.

Here is a quick story before I share the recipes……now that we have been REALLY reading labels, we have discovered that soybeans have truly invaded the planet-even my vit. E capsule has soybean oil in it-yikes!  The other day I was at a natural foods store with my friend Kristy and she picked up some mayo–we read the label and of course there was our friend the soybean oil; after cautiously telling her about it and coconut oil (who wants to be the person who is always telling you how bad that food is that you are about to buy?!), I got home fast and emailed her a recipe from my Bruce Fife book for coconut mayonnaise… her request.
Here it is:


1 egg
1 T. apple cider vinegar
1/2 T. prepared mustard
1/4 t. paprika
1/4 t. salt
1 1/4 c. melted coconut oil

Blend the first 5 ingred. plus 1/4 c. of the coc. oil for 60 seconds. While machine is running, pour in the remaining oil very slowly in a fine, steady stream. Each T. of the mayo with have about 1/2 T. coc. oil.
If you have been using coc. oil, you will know that this will harden in the fridge; just let it sit at room temperature half an hr. or so to soften. They recommend using this within several days and say that the texture is best when freshly made. Makes 1 1/2 cups.
Okay, gotta’ tell you that I have yet to experiment with this or any dressings, so feel free to share your experiences!


1/4 c. coc. oil
1/4 c. extra virgin olive oil
3 T. water
1/4 c. apple cider vinegar
1/2 t. salt
1/8 t. black pepper

Shake all ingred. in a jar and let stand for 1 hr. before refrigerating.
The oil will harden in the fridge, but let sit out or place jar in hot water for a few minutes; because of the olive oil in this recipe, it should not harden on your cold salad. Makes 1 cup.

The following recipe that uses the unsweetened grated coconut is in the Coconut Cures book and is part of one of the purges. I tried this recipe simply because I fell in love with Puerto Rican macaroons when I lived there-in fact, we had lots of coconut products all around us; at roadside stands you could stop for agua de coco, sipped through a straw right from the freshly picked coconut.


2 egg whites at room temp.
dash of seasalt
1/2 t. vanilla
2/3 c. sugar
1 c. shredded or grated unsw. coconut

Beat the first 3 ingred. til soft peaks form. Gradually add sugar, beating til stiff. Fold in coconut. Use a well greased cookie sheet and bake at 325 degrees for 20 min.. Let cool 1 min. then remove before they stick like glue to the pan! Mine still stuck horribly, so next time I will try parchment paper or grease a lot heavier. I haven’t experimented with the sugar in this recipe-just used some organic cane sugar-but may try some stevia and agave.

I just talked to Tracy and she has made these macaroons using only agave, so here is her recipe:

Coconut Macaroons
– 6 egg whites
– ¼ teaspoon sea salt
– ½ cup agave nectar or honey
– 1 tablespoon vanilla extract
– 3 cups shredded coconut

1. In a mixing bowl whisk egg whites and salt until stiff.

2. Fold in agave, vanilla and coconut.

3. Drop batter onto a parchment lined baking sheet, one rounded tablespoonful at a time.

4. Pinch each macaroon at the top (like a kiss).

5. Bake at 350°F for 10-15 minutes, until lightly browned.

One more thing, I use coc. oil exclusively now for cooking, just keep the temp. down a bit so it doesn’t smoke; and I throw in a T. in my smoothies or hot tea….am trying to get in the recommended 3-4 T. daily.

Would love for some feedback from those of you who have hung around in the coconut groves more than I have! And if you have any knowledge about refined vs. virgin coc. oil, let’s have it! It goes against all we have had ingrained in us, to even consider refined anything to be better, eh?? A little side benefit is that a gallon of refined oil can be purchased online for $24, includ. shipping! We all know what we pay for the virgin stuff!

Keep eating~healthy! 🙂

Dustin’s Mom~Joy

30 Healthy Snacks, 21 Healthy SnacksChocolate Chip CookiesChocolate Tofu PiePureed Vegetables, Roasted VeggiesQuinoaChickenOmeletPizzaGuacamoleHummusCarrot Soup Campfire Food Protein Bars 7 Day Meal Plan

I want to hear from you!  How have you used coconut oil?


  1. Louise Brown says

    Dustin’s Mom,

    It has been two weeks since I have started using virgin coconut oil. Each morning I have one teaspoon. I have found that I am about 1/2″ smaller. I don’t have a scale but I do use a tape measure. My Energy level and consistent weight loss is difficult for me as I have hypothyroidism and I am not quite on the right amount of medicine yet; however, I really think the coconut oil has increased my energy. I have it used in cooking and its wonderful. Thank you for the suggestions in your article!

  2. Great post Joy and nice to have you back…

  3. joy thanks for the article on coconut oil.. where can I buy it at other than online???

    I also checked out your hummus recipie and your guacomole recipie… going to ask my husband to make me some hummus today as I have really been wanting it… ( I would make it myself but am currently on crutches and only 1 week post surgery… ) thanks again.. look forward to “hearing’ more from you.


  4. I’m on Day 3 of Tracie’s Week 1 Meal Plan for Weight Loss (bonus from joining Fit Moms for Life; thanks Dustin!) and my only complaint about the coconut oil is sometimes I’d rather not taste it. I bought the Spectrum brand. Has anyone compared different brands for the taste?
    Also, is it okay to melt in the microwave, or does that mess with the molecules in a bad way?

  5. Thanks for the good comments!

    Michelle, I think most natural food stores carry some form of it by now….although for some reason Trader Joes doesn’t yet; I have called them and requested it, so maybe they just need a lot of requests. Walmart has it in their vitamin section. If you live in the Madison area, maybe someone could blog where they find it there. While your husband is at it with that hummus recipe, maybe he’d like to experiment with using some coconut oil instead of the olive oil-after you find some-! 🙂 I have to try that yet myself–would probably need to let it sit out a bit before using, to soften the oil from being in the fridge.

    Sue, the refined does not have an odor or taste-very bland. I think Spectrum carries the refined.
    Without any scientific data on the subject, as a rule I do not put my coconut oil in the microwave, ever. I keep a spray bottle on my gas range and the heat from the pilot keeps it liquified. If I want my jar of coconut oil melted, I just put that on the stove top too, or put it into a pan of hot water. I also keep a spray bottle of the oil in the bathroom and put it into a sinkful of hot water before using it; with colder weather coming, I may go back to just a small container instead and just take a little of the harden oil out for facial use, etc.

  6. Thanks for your response, Joy. The Spectrum that I bought definitely tastes very coconut-y. I’ll experiment with other brands if I ever finish this jar…Heh. What do you use it for in the bathroom???

  7. I use it as an over-all body lotion-some recommend it for
    a dry scalp as well. If you like the smell of it, you could
    use up what you have on your body and buy some refined that has no taste for cooking :).

  8. Hi Dustin

    I’m looking for Traci’s article but am linked to your Mom’s article from last week.

  9. I am also not being directed to the right link. Really wanting to know more about this coconut oil benefit..

  10. Jennifer O says

    Where did you find it online for that inexpensive? That seems to be a great deal. I would love the site if you don’t mind sharing. Can you substitute it as butter in baking as well?


  11. Jennifer, here is the company: Ph.# 1-800-456-7923

    However, I find their website very frustrating to find products. I’d recommend going to Tracy’s site; she has a direct link to the company and their refined coc. oil-takes a second to get there:, then click onto resources, then favorites, and there it is, picture, ordering link, etc.
    Also, just the other day I discovered LouAna brand of coc. oil at Walmart, the refined (tasteless) version, just above their crisco; the 31 oz. jar was only $5! (I had only seen the virgin kind with their vitamins before). I called the company and they SAID they did not use chemicals in the processing; Ray Peat says he has found the Glory Bee coc. oil to be the best. So have fun choosing for yourself:)! Dustin is going to see if your new Super Walmart has this refined coc. oil.

    Yes, you can substitute the coc. oil for butter in your recipes; the other evening I just made my usual cornbread recipe using all coc. oil instead of the veg. oil–also made it gluten free by substituting sorgham flour for the w.w. flour-we loved it! Next I am going to make our favorite Sierra Nuggets (country style choc. chip cookies) using all coc. oil-will let you know if this DOES NOT work, for some reason!
    Have fun experimenting!

  12. angela johnson says

    I have been using coconut oil for about 2 years now. I love it ! Its the only oil I use in anything that calls for oil or butter. I use it in my tea, oatmeal, sweet potatoes, you name it, I use coconut oil in it.
    I only use the virgin organic one which I have been o buying online from Tropical Traditions. Its not cheep, but they do have specials from time to time.
    Oh, I must mention that I have been also using it on my skin, hair and for that amount of time as a deodorant. In the hot summer, at the gym or whatever, it works!! I think thats great!
    They only thing I wonder about , and have inquired about at many sites and forums, is the calories. I am on a weight reduction program, so I have cut down on the amount of fats I am using. Although everyone says that you wont gain weight using it, but, I have found that I have a problem loosing when I use too much. So, for now, I use less, but again, that is the only oil I use. Yes, I love coconut oil.
    There is so much info online about the benefits of using it, and yet, some peep still wont believe its good to use . Im just glad I found out about it and glad I found this site too.

    • Angela,

      I am so glad you use coconut oil! I would use about 2 tablespoons a day, you are right, CC oil is a medium chain fatty acid which gets used as energy instead of being stored as fat. I would shoot for around 1500 calories per day with about 4 days of exercising.

      Thanks for reading!



  1. […] week my mom did a great job talking about different ways to use coconut oil. Coconut oil is something that I am very excited about as of late and didn’t know too much […]

Speak Your Mind