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Recipes

Southwestern Black Bean Soup

 

  • 2 tablespoons Virgin Coconut oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 6 cups water
  • 2 cups black beans, soaked over night and drained or three
  • 15-ounce cans black beans, drained
  • 1 cup fresh corn kernels, cut off the cob, or frozen corn
  • 1 4 1/2-ounce can diced green chilies or 2 tablespoons diced fresh mild green chili
  • 1/4 cup chopped cilantro
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • Pinch freshly ground pepper
  • 1 teaspoon Himalayan salt

Garnish Options

  • Chopped cilantro
  • Minced onion
  • Plain yogurt or sour cream

1. In a large soup pot or Dutch oven, melt the coconut oil. Add the onion and garlic and sauté until tender. Add the water and the beans and bring to a boil. Reduce the heat and simmer, covered, for 1 1/2 hours or until the beans are tender. (If using canned beans, simmer for 30 minutes.)

2. Stir in the corn, chilies, cilantro, tomato paste, cumin, oregano, chili powder, and black pepper, and simmer, uncovered, for 30 minutes, or until the soup is somewhat thickened. The longer it simmers, the thicker the soup will be. You may want to pour half or all the soup in a blender and puree, depending on taste. This will thicken the soup quickly and give it a nice, creamy consistency. Or, you may want to hold the corn until the soup is pureed, and then add. Add the salt at the very end and stir.

3. Pour the soup into bowls and top with your favorite garnishes.

Makes 4-6 servings.

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Veggie Scramble

 

1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender.

2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.

3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.

4. Pour eggs into the pan and scramble lightly.

Serves 1-2.

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Virgin Coconut Oil Coleslaw

 

Mix dry ingredients.

Add vinegar.

Slowly blend in Virgin Coconut Oil.

Pour over shredded cabbage and enjoy.

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Yogurt Energy Drink

 

  • 1/2 cup plain yogurt (preferably whole milk organic, can be flavored, like vanilla)
  • 1 banana, cut into 2 pieces
  • 2 eggs – raw/organic
  • 2 tablespoons Virgin Coconut Oil (melted)
  • 2 tablespoons flax seeds (ground)
  • crushed ice (optional)

Put yogurt, banana, egg yolk, flaxseeds and coconut oil in a blender. Blend it at medium speed. Put crushed ice in and blend again. Good for 2 servings.

Comments:

1. You can substitute flaxseeds with almond nuts, sesame seeds, sunflower seeds and other healthy nuts and seeds that you prefer.

2. You can also freeze this and eat it as frozen yogurt.

3. This drink is good as a quick digestive breakfast food and gives you a lot of energy in the morning that lasts until lunch.

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Hawaiian Rice Medley

 

This is a wonderful combination of flavors and textures. Serves 8 or so.

  • 4 cups water
  • 2 cups brown rice
  • 1/4 cup virgin coconut oil
  • 1/2 cup fresh mango*
  • 1/4 cup raw macadamia nuts
  • 1/4 cup fresh Italian parsley
  • 1/4 cup fresh cilantro
  • 2 tablespoons pineapple juice concentrate
  • 1/2 teaspoon salt
  • 1/3 cup toasted coconut flakes

A few hours before serving time (or a day ahead) bring water to a boil in a large pot and add rice. Cook without stirring for 40 minutes or until rice is tender. Remove from heat and stir in coconut oil and refrigerate rice until chilled.

When close to serving time, chop mango, macadamia nuts, Italian parsley, and cilantro. Mix all the chopped ingredients with rice and add pineapple juice concentrate and salt.

Turn the rice out into a serving bowl and garnish with toasted coconut flakes. Serve dish at room temperature.

*You may substitute with dried mango or papaya.

Recipe submitted by Jennifer, Pinole, CA

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Lemon-Lime Coconut Flour Cookies

 

Procedure:

Pre-heat oven at 375 degree F.

Mix coconut flour, unbleached flour, baking powder, salt and baking soda. In a mixing bowl beat the sugar, butter, lemon peel, lemon juice, lime peel, lime juice and egg. Stir in flour mixture. Continue mixing at medium speed with an electric mixer. Shape dough into 1-inch balls. Place 2 inches apart on unglazed cookie sheet. Bake 10-12 minutes or until set. Immediately remove from cookie sheet and cool in a wire rack.

Yield: 2 dozen

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Lemon Vinaigrette

 

1. In a small bowl, whisk together all the dressing ingredients except the oil.

2. Slowly drizzle in the oil, holding it several inches above the bowl and pouring in a thin, steady stream, while whisking vigorously until the mixture thickens.

Makes about 8 servings.

 

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Coconut Kefir Pancakes

 

Mix everything but the egg and leave for a couple of hours room temp so that you can culture the mix. When ready to stoke ’em up, beat in the egg. For fresh flavor add small chunks of organic apples or even banana slices…or both.

Cook in stainless or cast iron fry pan with coconut oil. Never fry too hot that it smokes like crazy. That is bad.

Spoon out silver dollar or larger size, but smooth out if you like flat pancakes.

Set out on plate and sprinkle organic maple syrup or your favorite syrup over the delicious little gems. Enjoy!

Recipe submitted by: Kathy Fitzgerald, MA, Boston

 

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