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-   -   Cooking with coconut oil (http://www.lowcarbfriends.com/bbs/nutritional-ketosis-high-fat-low-carb/814578-cooking-coconut-oil.html)

clackley 10-11-2013 09:21 AM

Cooking with coconut oil
 
Incorporating coconut oil into your menu is a good thing but using it as a cooking oil can be hit and miss if using the virgin oil as it tastes of coconut. I thought it might be fun to share recipes in which it works well and are also N.K. friendly. Hope you will add yours as well.

Coconut Curry Chicken
This is a simple skillet meal. You can use any Thai seasoning or curry you like. There are jars of Thai curry paste on the market of various types, or you can use a powdered mixture. My favorite powder for this dish are Penzeys* Sate Seasoning mix, which is really yummy.
Cook Time: 10 minutes
Ingredients:
2 tbsp coconut oil
1 lb. skinless chicken breasts or thighs, cut in bite-sized pieces
1/2 medium onion (optional, but I like it), chopped
1 medium red Bell pepper, chopped
12 oz. fresh or frozen green beans
1 can coconut milk (can use light or regular)
Thai spices ( I use 2 tbsp. of prepared curry powder)
Preparation:

1) Heat coconut oil in pan over med low heat.
2) Chop onion, and add.
3) Chop pepper and add. Stir. Cook until onion is getting soft, if it isn't already.
4) While that is cooking, chop the chicken.
5) Add the spices (including the salt). The amount will depend upon the spice. For example, with Penzey's Sate' Seasoning, I use about 4 t, but for a hot paste, more like 2 t. It just depends upon how spicy the blend is and how spicy you like your food. Stir until the you start to smell the spices.
6) Add the chicken. Stir until almost cooked through.
7) Add the coconut milk. (Note: this makes a fairly soupy curry. If you want it thicker, just add maybe 2/3 of the can.) Bring it to a boil, and simmer for 3 to 5 minutes.

MerryKate 10-11-2013 10:41 AM

That sounds really good, Cathy! I also do a thai stir-fry using CO (sort of a natural pairing), and I use a green curry paste to get the right flavor. Trader Joe's Basil Pesto sausages are great with this, as are scrambled eggs (just don't cook the eggs directly in the CO...somehow, it doesn't taste right).

One of my favorite meals is cabbage stir-fried in CO, served with bratwurst. I never cared for cooked cabbage before I tried this, but I've found the CO gives the cabbage a silky texture and a wonderful flavor. It makes a good basis for all kinds of stir-fry variations. Most veggies are great cooked in CO, btw, so if someone is looking for a non-sweet way to add CO to their diet, this is highly recommended.

MerryKate 10-11-2013 10:44 AM

Thai Stir Fry II
 
This is a quick & easy thai stir fry, high in protein and low in carbs. Using PB2 instead of peanut butter keeps the carbs low and the mess to a minimum.

Ingredients:
2 eggs
2 oz. ham
1-1/2 cups chopped cabbage
1 TB coconut oil
1 TB butter
1 tsp green curry paste
2 tsp PB2 (powdered peanut butter; can sub regular PB, but the carbs are higher)
1/4 c. chicken broth

Melt 1 TB of coconut oil in a pan over medium heat. Add chopped cabbage and saute for 5 minutes. Add chicken broth, 1/4 cup water, PB2 and the green curry paste; allow to simmer for another 5 minutes. Meanwhile chop the ham and sauté dry in another pan; add to cabbage mixture. Cover and allow to simmer while you scramble the 2 eggs in 1/2 TB butter. Finally add eggs to stir fry and cook for 1 minute, uncovered, to incorporate. If the sauce is too thin, you can thicken it with 1/4 tsp glucomannan (add to 1/8 c. cold water in a separate dish and mix well; add slurry to hot dish and stir well to incorporate).

Carbs per serving: 11 carbs - 5 fiber = 6 net carbs

clackley 10-15-2013 12:38 PM

2 Attachment(s)
Thai Stir fry looks really good! How many servings does the recipe make?

Coconut shrimp is pretty easy and delicious as well. I take large uncooked shrimp with the tail on and dip in a beaten egg, roll in a combo of crushed pork rinds and flaked coconut and then fry in coconut oil. Serve with a red chili sauce.

Jenn11 10-15-2013 07:56 PM

Ways to ingest Coconut Oil
 
Aside from using coconut oil to cook my eggs in the mornings.

I also, rub it on my body because I heard it absorbs that way,

and when I am trying to up my fat intake I will take some solid pieces and rub them in my gums on the sides of my mouth. It helps reduce cravings and I don't really get hungry when I use it. Its a great dieting tool.

-- merrykate that cabbage sounds good I'm going to try some tomorrow since I like cabbage ;D

clackley 10-16-2013 06:17 AM

I use it for oil pulling.

clackley 10-16-2013 11:57 AM

Another recipe that uses lots of c.o......

Egg Foo Young Recipe
Makes 3 omelet | Prep Time: 10 Minutes | Cook Time: 10 Minutes
Ingredients:
3 large eggs, at room temperature
2 oz bean sprouts
2 oz ground pork
4 medium-sized shrimp, peeled and cut into small pieces
1 scallion, cut into small rings Or green onions
1/2 teaspoon sesame oil
1 teaspoon Shaoxing wine, optional
1 teaspoon oyster sauce*
2 teaspoons soy sauce
3 dashes white pepper
3 tablespoons coconut oil
Method:
Crack the eggs into a bowl, beat with a fork. Add the rest of the ingredients into the egg mixture, stir to combine well. Make sure the oyster sauce is fully dissolved in the egg mixture.
Heat up a wok or a pan on high heat. Add the oil. When the oil is fully heated, ladle the egg mixture into the pan. Make sure that you keep the diameter of the omelet to about 4-5 inches wide. Use a pair of chopsticks to transfer the beansprouts and other ingredients to the middle of the omelet. The omelet should be thicker in the center. Let the omelet set, for about 3 minutes before flipping it over. Fry the omelet until both sides are golden brown and nicely puffed up. Repeat the same and use the remaining egg mixture to make a total of 3 omelets.
Per serving.. 328 Cal 4g carb 1 g fiber 23 fat 15g protein

*Oyster sauce is made by combining equal parts peanut butter, fish sauce and soy sauce (fermented without wheat) and a drop or 2 of liquid sucralose.

lowcarbella 10-16-2013 04:37 PM

I am originally from South India,from Kerala,which means 'Land of Coconuts'.
We traditionally use coconut oil and freshly ground coconut and freshly made milk for almost all recipes from breakfast to dinner and snacks.
I have tons of recipes in cookbooks plus from memory handed down from family.
Of course not all of them are low carb or NK,but they can be converted with a few tweaks.
Here is one I have successfully used in weight loss:
all measurements approximate.
1 whole cabbage -finely shredded(I use food processor)
mustard seeds-1 tsp
coconut oil-2-3 large tablespoons
shredded coconut-preferably fresh or frozen-about a cup
turmeric-1/4 tsp
salt
chilli powder-1tsp or as needed
garlic-few pods finely crushed
ginger-small piece finely grated
pepper ground-1/4 tsp
heat a large wok or pan.Add oil.
When oil is hot add mustard seeds.Once they splatter,add cabbage and all other ingredients,mix well and close lid.On medium heat wait for cabbage to become soft.now add the grated coconut and cook more.Once cooked through,add more oil and keep stirring at high heat(roast) for a few minutes.
very yummy and it is usually eaten with rice or tortillas.
I eat them with my beef fry roasted in coconut oil.

nill4me 10-18-2013 07:44 AM

Quote:

Originally Posted by clackley (Post 16644479)
Thai Stir fry looks really good! How many servings does the recipe make?

Coconut shrimp is pretty easy and delicious as well. I take large uncooked shrimp with the tail on and dip in a beaten egg, roll in a combo of crushed pork rinds and flaked coconut and then fry in coconut oil. Serve with a red chili sauce.

Good lord that looks good. Do you know what temp? I have a tendancy to burn flaked coconut. :dunno:

nill4me 10-18-2013 07:46 AM

I love love co.

clackley 10-18-2013 08:37 AM

Quote:

Originally Posted by nill4me (Post 16648621)
Good lord that looks good. Do you know what temp? I have a tendancy to burn flaked coconut. :dunno:

I use a cast iron pan and set it to medium.

alex_in_wonderland 10-18-2013 11:18 AM

LOVE cooking with CO. Does anyone have the Coconut Diet book? It is low(er) carb and has tons of recipes. I bought it eventually to have, but I initially checked it out from the library to see if it was any good...and it was! It was actually my first introduction to LC before I found Atkins. Can we post recipes from a copyrighted book on here? I'll share some if so! I imagine that as long as you credit the author and source its okay?

clackley 10-18-2013 12:38 PM

Don`t know the rules but it might be an encouragement to buy the book if there are good recipes and you post a few examples.

alex_in_wonderland 10-18-2013 10:23 PM

Okay, I'll dig it out and post a few of my faves...I'm sure the mods will let me know if its not okay:)

elliot 10-18-2013 11:16 PM

I guess I'm lucky in this one thing :) I coldnt stand cooking with Olive oil in atkins.
We cook ALL our food with coconut oil. Infact the place I come from is actually called Kerala - meaning 'the land of coconuts'. :D. Most of our dishes are spicy (very) and besides using coconut oil in everything, we additionally use coconut milk & grated coconut.

clackley 10-19-2013 04:58 AM

Quote:

Originally Posted by elliot (Post 16649637)
I guess I'm lucky in this one thing :) I coldnt stand cooking with Olive oil in atkins.
We cook ALL our food with coconut oil. Infact the place I come from is actually called Kerala - meaning 'the land of coconuts'. :D. Most of our dishes are spicy (very) and besides using coconut oil in everything, we additionally use coconut milk & grated coconut.

Elliot, please share a recipe. Your description of your food sounds wonderful!

lowcarbella 10-19-2013 08:51 AM

looks like everyone missed my post up there.

Elliot, so we are both from the same place.And we posted almost the same sentences!
how is NK working out for you?

clackley 10-19-2013 09:46 AM

Ha, ha, I did not miss it but have a short memory. Sorry about that. That recipe looks very good.

elliot 10-19-2013 10:55 AM

Quote:

Originally Posted by lowcarbella (Post 16649952)
looks like everyone missed my post up there.
Elliot, so we are both from the same place.And we posted almost the same sentences!
how is NK working out for you?

Oh my goodness!!:eek: I dont believe this! Finally! Finally! I found another low carber or NK-er from Kerala! :jumpjoy:
So sorry I missed your post, I just saw the recipes and scrolled down as I assumed most of the recipes would be different from what I am used to.
Lowcarbella! which part of Kerala are you from? And I see you just gave the recipe of a 'Cabbage Thoran' :D

I would like to add to others, feel free to substitute the cabbage for any other vegetables like cauliflower, carrot, beans, finely grated and cooked beef and a few others which I think Lowcarbella can point you to.
I am very bad at cooking and prefer to stay out of the kitchen unless I really have to. So my recipes are all from the internet & my mum :)

lowcarbella 10-19-2013 12:50 PM

Quote:

Originally Posted by elliot (Post 16650085)
Oh my goodness!!:eek: I dont believe this! Finally! Finally! I found another low carber or NK-er from Kerala! :jumpjoy:
So sorry I missed your post, I just saw the recipes and scrolled down as I assumed most of the recipes would be different from what I am used to.
Lowcarbella! which part of Kerala are you from? And I see you just gave the recipe of a 'Cabbage Thoran' :D

I would like to add to others, feel free to substitute the cabbage for any other vegetables like cauliflower, carrot, beans, finely grated and cooked beef and a few others which I think Lowcarbella can point you to.
I am very bad at cooking and prefer to stay out of the kitchen unless I really have to. So my recipes are all from the internet & my mum :)

you got that right,it is a recipe for cabbage thoran!!!
:D

Can you believe all that craziness for coconut on these forums?It was a learning curve for me to use it differently like in coffee,or fat bombs,and not in rice flours and rice dishes:stars:

My family still won't approve of my eating WOE even after they see all my great results.

Will pm you as I don't want to hijack the thread.


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