Learn the health benefits of coconut oil and the many uses for coconut oil as one of leading experts in all things coconut, Dr. Bruce Fife of the Coconut Research Center joins Kellie. There are an amazing number of coconut oil benefits and coconut oil uses. Increase your metabolism immediately by adding coconut oil to your diet. Learn about oil pulling, using coconut oil as a sun block, insect repellent and much more.
Quinoa is good in so many forms – including as a cereal. This can be a great breakfast, lunch or snack. Quinoa cereal can be reheated, so make extra and you’ll have food ready in minutes.
Obviously this time of year I can’t get fresh blueberries. So, when I start the quinoa I measure out the blueberries and cover them with hot water. Drain and add to the cereal for a great antioxidant hit with your quinoa.For lunches or dinners I usually recommend cooking quinoa in broth for the best flavor. For cereals I recommend cooking quinoa in coconut milk for the creamiest cereal – definitely wonderful at breakfast. The extra fat in coconut milk will also make you feel fuller and slow the absorption so you stay satisfied longer. Also, these are just recommended toppings, feel free to use any of your favorite nuts, seeds, fruits, etc.
Some may ask, why the protein powder when quinoa is already a good, full protein source by itself. I eat this as my breakfast meal usually and it’s critical to start your breakfast off with a higher protein source. This will give you sustained energy throughout the day, regulate your blood sugar, and stave off food cravings. The extra protein powder accomplishes this while adding a creamier texture to the cereal.
Quinoa Cereal Ingredients:
- 1/2 cup quinoa
- 1 cup coconut milk
- protein powder
- Quinoa Toppings
- 1/2 cup blueberries
- 2 TBS pumpkin seeds, chopped or whole
- 2 TBS chopped almonds or walnuts
- 1/2 cup coconut milk or other milk alternative
- 1 tsp honey
Quinoa Cereal Directions
- Placed well-rinsed quinoa and coconut milk in a saucepan and bring to a boil.
- Turn the heat to low and simmer for 15-18 minutes.
- Stir in a scoop of protein powder.
- Cover, remove from heat and let stand 5 minutes.
- Divide quinoa between two bowls, adding one-half of the rolled oats on top.
- Top each bowl with half of the blueberries, pumpkin seeds and nuts.
- Serve with milk and honey.
Halibut is a tender fish that you don’t want to over cook or it becomes chewy. With this recipe a quick sear and then finishing in the oven will give you a moist halibut with delicious flavor. The extra “sauce” in the pan is a wonderful finishing touch that will wilt the spinach enough to increase iron absorption.
- 1 lb fresh halibut
- 2 Tbs coconut oil
- Juice of one lemon
- Sea salt
- Fresh ground pepper
- 2 sprigs fresh thyme
- 2 cloves garlic
- Baby spinach leaves
- Preheat oven to 450 degrees.
- Peel and crush garlic cloves.
- Pat the halibut dry and cut into four pieces.
- Rub a little lemon juice on halibut, sprinkle with sea salt and fresh ground pepper.
- Heat coconut oil in large skillet until very hot but not smoking.
- Sear halibut, about a minute on each side.
- Add thyme and garlic cloves. Place skillet in oven for until halibut is cooked through, about four minutes.
- Add remaining lemon juice to pan and swirl to infuse flavors.
- Serve halibut on bed of baby spinach leaves. Drizzle pan dripping “sauce” over plate. If there isn’t enough sauce left, add a little olive oil and swirl around pan.
Thorough discussion of health benefits of using coconut in the various forms.
Includes directions for making Coconut Shrimp.
- 24 medium shrimp
- ¼ tsp white pepper
- ½ tsp Herbamare or fine sea salt
- ¼ tsp garlic powder
- touch cayenne
- touch smoked paprika
- ¼ tsp Chinese five spice (optional)
- 1 egg, beaten
- ¼ cup shredded coconut
- ¾ cup coconut flour
- Preheat oven to 425 degrees.
- In a small bowl, mix together pepper, Herbamare, garlic powder, cayenne, smoked paprika, and five spice if using.
- Add shrimp and stir to distribute seasoning.
- Put the flour, beaten egg, and shredded coconut in three different bowls.
- Individually dip the shrimp in the egg first, then the flour, then the egg again. Then dip in coconut to cover.
- Place shrimp on greased baking sheet. Bake for 15 minutes or until golden brown and crisp.
- Cut the lime into wedges.
- Garnish shrimp with lime wedges and sriracha.
A healthy snack that uses chocolate? You bet!
Learn how to make a nutritious snack or dessert because we all need a little treat.
- ¼ cup milk or milk alternative
- ¼ cup coconut oil
- ½ cup coconut sugar
- ¼ cup natural nut butter
- 2 Tbsp unsweetened cocoa powder
- ½ tsp vanilla
- 1 ½ cups gluten free rolled oats
- ½ cup dried unsweetened shredded coconut
- ½ cup almond meal
- Mix milk, coconut oil, coconut sugar, nut butter, and cocoa powder in a small saucepan over medium heat. Stir frequently until melted and well mixed.
- Remove from heat. Add vanilla. Mix.
- While sauce is melting, mix oats, coconut, and almond meal in a large bowl.
- Pour cocoa mixture over the dry mix and mix well with a fork until well combined.
- Form into loose balls with a tablespoon onto parchment paper. Refrigerate for 30-60 minutes until firm.