Farro ( T riticum dicoccon ) is Italian for an ancient form of wheat
known as “emmer .” More popular in Europe than North America, farro
is a nutty-tastin g, slightly sweet, chewy whole grain. If desired, you
can sub stitute spelt or regular wheat berries in recipes that call for
farro. Farro is not suitable for gluten-free diets.Herbed Rice Pilaf
Makes 4 servings
I serve this ele gant rice dish with stir -fried entrées and saucy main
dishes s uch as Spiced Slow-Cooked Chicken (page 89) or Shrimp in
Coconut Sauce (page 88). It teams up nicely with baked chicken or fish,
and because of the vegetables, it completes a meal. 2  tbsp melted coconut oil
3  gr een onions, white and gr een parts, chopped
1 clove garlic, finely chopped
1  cup long-grain white or br own rice
2  cups chicken br oth
1  cup chopped spinach, fr esh or fr ozen
1/2 cup chopped fr esh parsley
2  tsp chopped fr esh r osemary
1. In a saucepan, heat oil over medium heat. Sauté onions for 3  minutes. Add garlic and rice and cook, stirring constantly , for 1 minute or until
rice is translucent and resembles glass. 2. A dd broth and  bring to a boil. Cover , reduce heat and simm er for 20
minutes. Stir in spinach, parsley  and rosemary , cover and simmer for 10
minutes or until the liquid has b een absorbed and rice is tender . Remove
from heat and set aside for 3 minutes. Fluf f with a fork. If you are using brown rice, increase the cooking time to 30 minutes
before adding the spinach in Step 2.Nasi Gor eng (Indonesian Fried Rice)
Makes 4 servings
This r ecipe is m uch easier to m ake if you cook the chicken and rice the
night befor e. It is essential tha t the rice be chilled befor e adding to the
stir -fry—if not , it will get sticky and clump together instea d of being
coated with the coconut oil and spice blend. 4-1/2 cups chicken br oth
1  boneless skinless chicken br east
2  cups short-grain br own rice
3  tbsp melted coconut oil
1 onion, finely chopped
1 r ed or gr een bell pepper , chopped
1  cup fr esh bean spr outs
2  cloves garlic, finely chopped, or 2
tbsp Coconut Gr emolata (page 149)
1  tbsp Polynesian Spice Blend (page
140) or Coconut Jerk Spice Rub (page 134)
1/2 lb (500 g) small shrimp, peeled and deveined
2  tbsp coconut aminos or tamari sauce
Sea salt and fr eshly gr ound black pepper
1. In a saucepan, bring broth to a boil over high heat. Add chicken, cover ,
reduce heat and simmer for 8 minutes or until chicken is cooked through
and reac hes 165 °F on a meat thermometer . Lift out chicken and  place on
a plate or cutting board (reserving pan with broth); set aside until cool
enough to handle. Shred or dice chicken, cover tightly and refrigerate
until ready to use.2. Stir rice into h ot broth. Cover and simmer for 40 minutes or  until the
liquid h as been completely absorbed and the rice is chewy-tender . Set
aside to cool and then chill for at least 30 minutes or overnight . (Recipe
may be made ahead up to this point.) 3. I n a wo k or skillet, heat oil over medium heat. Sauté onion for 5  minutes. Add bell pepper and cook, sti rring constantly , for 5 minutes or until
vegetables are tender . Add cooked, chilled rice, shredded chicken, bean
sprouts, garlic, spice blend, s hrimp and aminos and cook, stirring
constantly , for 2 minutes or until shrimp are cooked (turn p ink) and
chicken and rice are heated through. Season with salt and pepper to taste. For an authentic  fried rice dish, garnish it with a thin omelette ch opped
into strip s: After transferring the finished rice to a warm platter , crack
2 eggs into the hot wok and cook over medium-low heat, lifting the
egg while cooking and allowing any liquid to run underneath. T ransfer
the finished omelette onto a plate and cut into strips.Roasted Cauliflower Rigatoni
Makes 6 servings
Make th is a vegetarian main dish by adding 2 cups of cooked  chickpeas
or le ntils and a  1/2 cup of chopped nuts to the r oasted cau liflower in
Step 3. Make it gluten-fr ee  by using rice pasta and gluten-fr ee
br eadcrumbs. Make it any way you like, but make it often because it
could become a family favourite. 1  large head cauliflower , trimmed and cor ed
2  onions, cut into eighths
1 head garlic, cloves peeled
1 tbsp fr esh thyme leaves
3  tbsp melted coconut oil
1 tsp sea salt
3/4 lb (375 g) rigatoni or penne pasta
1 cup coconut milk
1/2 cup br eadcrumbs
3/4 cup shr edded cheddar cheese
1. Pre heat oven to 300°F . Line a rimmed baking sheet with parchment
paper . Lightly butter a 9- × 13-inch casserole dish. 2. U sing a sharp knife, quarter th e cauliflower . Cut each quarter into 1/4-
inch-thick slices and transfer to a bowl. Add onions, garlic and thyme
and mix to combine. Add oil and toss to coat. Roast in preheated oven for
about 20  minute s, stirring halfway through, until cauliflower is browned
on e dges and tender . Sprinkle w ith salt and toss to mix. Do not turn oven
of f.
3. Me anwhile, cook the pasta in a lar ge pot of boiling sal ted water
according to package instructio ns. Drain and transfer to a bowl. Addroasted c auliflower and onion mixture and milk. Stir well and transfer to
the prepared casserole dish. 4. S pread breadcr umbs evenly overtop, followed by cheese. Bake for 15
minutes or until the breadcrumbs are browned and the cheese is melted. The best  way to coat the cauliflo wer and onion with the oil in Step 2 is
to use your hand s; if the vegetab les are cool, the oil will solidify . Don’ t
worry if it does—it will melt in the oven and be evenly distributed
when you stir the vegetables halfway through cooking them. Reserve the bowl that you use to toss the cauliflower and oni ons;
you can  use it t o toss together the roasted vegetables and the cooked
rigatoni.Soba Noodles with Peanut Sauce
Makes 4 servings
I lo ve options and I try to b uild them into my r ecipes so  that they
appeal to cooks, kids and eve ryone in between. Experiment with this
dish by using differ ent kinds of vegetables or one of the tasty sauces in
Chapter 6. 8 oz soba noodles
2 carr ots, cut into 1-inch pieces
1/2 lb (250 g) gr een beans, trimmed and cut into 1-inch pieces
2 cups coarsely chopped kale or spinach, fr esh or fr ozen
1  cup fr esh bean spr outs or gr een peas
2  cups Shiitake Peanut Sauce (p age 159) or Peanut Papaya Sa uce (page
160)
4 gr een onions, white and gr een parts, sliced into 1/4-inch pieces
1. Bring a lar ge pot of salted wat er to a boil over high heat. Cook noodles
according to package instructio ns. Using tongs, transfer noodles to a
colander . Rinse under cool running water and set aside. Keep water
boiling in pot. 2. A dd carrots to  pot and cook for 1 minute. Add beans and c ook for 1
minute. Add kale and cook for 1  minute. Drain vegetables and t ransfer to
a lar ge bowl. A dd cooked noodles, bean sprouts and peanut s auce and
toss to mix well. Serve warm or at room temperature.Baked Spinach
Makes 4 servings
It is fascinating  that so many  cultur es have found a way to combine
gr een leaves with cr eam. The English make a white sauce with butter ,
onion, flour and cr eam for their stovetop cr eamed spinach. The Fr ench
version,  épinards à la crème ,  is a simple combination of double cr eam
and butter with spinach. Half a world away , acr oss all of Oceania, at every occasion and every
table—fr om hu mble to grand—the young leaves of the tar o plant ar e
either first wrapped in banan a leaves or simply mixed wi th coconut
milk and baked. This dish su bstitutes spinach (or kale) for the tar o
leaves, but it still has a tr opical flavour . 1 can (14 oz/398 mL) coconut milk
1 tbsp tahini
1/2 tsp gr ound nutmeg
1/2 tsp sea salt
1 lb (500 g) spinach (or kale), steamed and chopped
1/4 cup toasted coconut flakes, fr esh or dried
1. Preheat oven to 325°F . Lightly oil an 11- × 7-inch casserole dish. 2. In casserole dish, combine milk, tahini, nutmeg and salt. Add spinach and
toss to mix well. Bake in prehea ted oven for 20 minutes or until spinach
is tender . Sprinkle toasted coconut evenly overtop. Chopped frozen spinach (or kale) is an excellent green vegetable to
have on hand for one-pot dishes like this one. T o toast coconut: Preheat oven to 350°F . Arrange coconut in an even
layer on a rimmed baking sheet and toast, stirring once or twice, in
preheated oven for 5 to 7 minutes or until lightly brown.Br occoli with Sesame Dr essing
Makes 4 servings
Easy and delicious, this stir -fry can be enjoyed hot as a side dish or
served a t r oom temperatur e as a salad. The Sesame Dr ess ing adds a
nuttiness to the overall dish that both tames and complements the
br occoli. 2 tbsp melted coconut oil
1-1/2 lb (750 g) br occoli, cut into
2-inch spears
1 onion, cut into quarters
1  cup Sesame Dr essing (page 153)
2  tbsp sesame seeds, for garnish (optional)
1. I n a ski llet or wok, heat oil over medium heat. Add broccoli and onion
and cook , stirring frequently , for 1 minute. Add sesame dressing , stir well
and bring to a simmer . Cook, stirring frequently , for 3 to 5 m inutes or
until broccoli is tender -crisp. Garnish with sesame seeds (if using).Cashew V egetable Ragout
Makes 4 servings
For a hearty ve getarian meal, serve this ragout with Coconut Polenta
(page 111) or any of the rice r ecipes in this chapter . 2 tbsp melted coconut oil
1  onion, chopped
2  cloves garlic, finely chopped
1  tbsp fr esh thyme leaves
2  carr ots, cut into 1-inch pieces
1 leek, white and gr een parts, sliced
1 sweet potato, cut into 1-inch cubes
1 can (28 oz/796 mL) diced tomatoes and juices
1 can (5.4 oz/160 mL) coconut cr eam
1 cup coarsely chopped spinach, fr esh or fr ozen
1/4 cup cashew butter
1/4 cup r oasted salted cashew pieces
1. I n a wo k or skillet, heat oil over medium heat. Sauté onion for 5  minutes. Add gar lic and thyme and cook, stirring constantly , for 1 minute. Add
carrots, leek and sweet potato and cook, stirring constantly , for 30
seconds or until vegetables are well mixed. 2. Add  tom atoes and juices and bring to a boil. Reduce heat and simmer for
15 minu tes or until vegetables are tender . Add cream and spinach and
cook for  1 minute or until spin ach is wilted. Stir in cashew butter and
cashews and heat through.If ca shew butter is not available, you can substitute an equal am ount of
peanut butter .Chard and Chickpeas
Makes 4 servings
Easy-peasy , as they say—so ea sy I tend to make this often. So metimes if
I’m hom e alone at dinner , this  is all I pr epar e because it’ s q uite filling. Blanching gr eens and crucifer ous vegetables (such as spinach, kale,
br occoli, cauliflower and Brussels spr outs) destr oys the goitr ogens that,
when eaten raw , can put str ess on the thyr oid, so don’t skip Step 1. 1-1/2 lb (750 g) Swiss chard
2 tbsp melted coconut oil
1 onion, chopped
4 cloves garlic, finely chopped
1/4 cup chopped pistachio nuts
1 can (19 oz/540 mL) chickpeas, rinsed and drained
1/4 cup fr eshly squeezed lemon juice
1. In a pot of salted boiling water , blanch Swiss chard for 4 to 5 minutes or
until ten der . Dra in and rinse un der cold running water . Pat dry , coarsely
chop and set aside. 2. I n a ski llet, hea t oil over medium heat. Sauté onion for 5 minutes. Add
garlic and nuts and cook, stirring constantly , for 1 minute. T urn heat of f
and add cooked Swiss chard, chickpeas and lemon juice. T os s well to
combine.Cheesy Baked Eggplant
Makes 4 servings
T oss an d bake, use one dish an d r elax. What could be easie r? This is a
gr eat vegetable side dish that when teamed up with a grain dish makes
a complete light meal (like many of the r ecipes in this section). 1 eggplant, cut into 1-inch cubes
1 onion, cut into quarters
1 cup Honey Lime Coconut Dr essing (page 146)
1 cup grated Asiago cheese
1. Preheat oven to 375°F . Lightly oil an 11- × 7-inch casserole dish. 2. In prepared ca sserole dish, toss eggplant, onion and dressing . Bake in
preheated oven for 45 minutes. Stir and sprinkle with cheese. Bake for 15
minutes or until eggplant is tender and cheese is bubbly .Coconut Polenta
Makes 12 squar es
I en joy the cr isp textur e of grilled polenta with stir -fried seasonal
vegetables, esp ecially the Gr een Shiitake Stir -Fry (page 113) and the
Seasonal V egetable Biryani (page 87). If you ar e in a hurry , you can
save time and omit the grilling in Step 4. 1 cup cornmeal
1 cup corn kernels, fr esh or fr ozen
1/2 cup coconut chips or flakes, fr esh or dried
1/2 cup grated Asiago cheese
1. Lightly oil a 9- × 13-inch baking dish. 2. In a sa ucepan, bring 4 cups of salted water to a boil over high heat. Reduce heat to low and gradu ally whisk in cornmeal. Cook, stirring
often, fo r 10 minutes. Add corn and coconut and cook, stirring often, for
5 to  10 minutes or until polenta is thick enough to mound on  a spoon. Remove from heat and stir in cheese. 3. Spread polenta in prepared bak ing dish. Put aside to allow the polenta to
set, about 30 minutes. 4. Usi ng a sharp knife, cut into 12 squares. Grill on oiled grill  pan over
medium-high heat, turning once, for 5 minutes or until crispy and hot.Gr een Shiitake Stir -Fry
Makes 4 servings
If food is indeed medicine, as I believe, this dish tops the list of
superfoods. Sh iitake mushr ooms have incr edible canc er -fighting
components, an d the garlic a nd coconut oil simply compound their
amazing pr operties. 3 tbsp melted coconut oil
2 cloves garlic, finely chopped
1 tbsp finely chopped candied ginger or gingerr oot
1/2 lb (250 g) fr esh shiitake mushr ooms, stemmed and thinly sliced
1  lb (5 00 g) fr esh asparagus or gr een beans, cut diagonally in to 2-inch
pieces
1/3 cup chicken br oth
2  tbsp coconut aminos or tamari sauce
1  tbsp coconut nectar or honey
2  cups baby spinach leaves
1 sheet toasted nori, thinly sliced (optional)
1. I n a wok or skil let, heat oil ove r medium heat. Add garlic and ginger and
cook, stirring constantly , for 1 m inute or until fragrant but not browned. Add mushroom s and cook, stirring frequently , for 2 minutes or until
beginning to brown. Add asparagus and cook, stirring constantly , for 3
minutes or until tender -crisp. 2. Add  bro th, aminos and nectar and bring to a boil. Add spinach and cook,
stirring frequently , for 30 seconds or until spinach wilts. Using  a slotted
spoon, transfer vegetables to a warmed serving dish and set aside. 3. B oil liquid in wok for 3 to 5 minutes or until reduced an d slightly
thickened. Pour over vegetables and garnish with nori (if using).Nori ( Poryphyra ) i s the Japanes e name for an edible seaweed that is
pressed into very thin sheets and dried. It is most often used for rolling
sushi. Nori sheets may be purchased from most well-stocked grocery
stores and specialty food stores. T o t oast nori: U sing tongs, hold individual sheets over a flam e or
very hot  elemen t for about 30 seconds or until crisp or toasted. Y ou
can use kitchen scissors to cut t oasted nori sheets into very thin  strips
for garnishing vegetable or pasta dishes.Island V egetable Sauté
Makes 4 servings
Let this dish w hisk you away to a private cove in the tr opics. Don’t be
put off by the long list of ingr edients: once you trim an d chop the
vegetables, it takes less than 15 minutes to stir -fry them into a perfect
accompaniment to any of the main dishes in this chapter . So chop and
stir and dr eam a little as th e essence of pur e coconut w afts lightly
ar ound you. 2 tbsp melted coconut oil
1  onion, chopped
2  cloves garlic, finely chopped
1 tbsp Polynesian Spice Blend (page
140) or Garam Masala Spice Blend (page 137)
1 eggplant, diced
1 gr een apple, peeled and diced
1 mango, diced
1 small zucchini, diced
1  cup gr een or yellow beans, cut into
1-inch pieces
2  large tomatoes, coarsely chopped
2 tbsp fr eshly squeezed lemon juice
1 tbsp coconut aminos or tamari sauce
1/4 cup grated fr esh coconut or shr edded unsweetened fr esh or dried
coconut
1. I n a wo k or skillet, heat oil over medium heat. Sauté onion for 5  minutes. Add garlic and spice blend and  cook, stirring constantly , for 1 minute.Add eggplant, apple, mango, zucchini and beans and cook , stirring
constantly , for 5 minutes or until vegetables and fruit are tender -crisp. 2. Add tomatoes, lemon juice and  aminos and cook, stirring frequently , for
3 m inutes or until tomatoes h ave released their juices. Stir in grated
coconut and heat through. It’ s best to use freshly grated coconut in this recipe, but if you  don’ t
have fresh coconut on hand, soa k dried shredded unsweetened coconut
in 1 /4 cup wate r while you prepare the vegetables. Drain (sav ing the
soaking water for other recipes) and add reconstituted coconut in Step
2.Thr ee Bean Stir -Fry
Makes 4 servings
Bean spr outs ar e a simple but superior nutrition sour ce because they
contain the elements a person needs to gr ow and be healthy: enzymes,
pr otein, antioxidants, vitamins and minerals. The pr ocess of spr outing
incr eases the amount of B vitamins (including folate), vitamin C, fibr e
and essential amino acids in the grains. 2 tbsp melted coconut oil
2 leeks, white and light gr een parts, coarsely chopped
1/4 tsp r ed pepper flakes
1 cup sliced gr een beans
1  cup sliced yellow beans
2  cups fr esh bean spr outs
1/4 cup toasted coconut flakes, fr esh or dried
2 tbsp r oasted salted peanuts or cashews, crushed
1. I n a wo k or skillet, heat coconut oil over medium heat. Sauté leeks and
red pepp er flake s for 5 minutes . Add green and yellow beans and cook,
stirring constant ly , for 5 minutes or until vegetables are tender -c risp. Stir
in be an sprouts and cook, stirring frequently , for 1 minute or un til heated
through. Stir in coconut flakes and peanuts and heat through. Fresh lo ng bean s ( V igna unguiculata,  subspecies sesquipedalis ), often
called Chinese long beans, are delicious in this dish. Y ou can find them
at well-s tocked grocery stores and Asian markets. T rim and slice them
into 1-inch pieces as you would regular green or yellow beans. Sprouts are easy to digest, and they add a bit of crunch to stir -fry
dishes like this o ne. For variety , look for interesting, dif ferent-co loured
sprouts such as broccoli, sunflower or spelt sprouts.Potato-Stuffed Acorn Squash
Makes 4 servings
This is a pr etty  substantial side dish. If you add a cup or two of cooked
lentils o r legum es (dried peas or beans) for pr otein, it makes a gr eat
entrée a nd a beautiful addition to the buffet table at Thanksgiving and
Christmas. 2 acorn squash
2 tbsp melted coconut oil
1  small onion, chopped
2  cloves garlic, finely chopped
1 tbsp Garam Masala Spice Blend (page 137)
3  cups chopped fr esh spinach
1 cup grated sweet potato
1 cup cooked chickpeas, rinsed and drained
1/4 cup chopped macadamia nuts or almonds
3 tbsp unsweetened coconut flakes, fr esh or dried
1. Pre heat oven to 350°F . Line a rimmed baking sheet with parchment
paper . 2. Cut squash in half lengthwise. Scoop out and discard seeds. Arrange on
prepared baking sheet, cut sides up. 3. In a skillet, heat oil. Sauté on ion for 5 minutes. Add garlic and spice
blend and cook, stirring frequently , for 1 minute. T ransfer to a bowl. 4. Add spinach, potato, chickpeas, nuts and coconut flakes and mix well. Spoon equal amounts into squas h. Bake in preheated oven for 45 minutes
or until squash is tender -crisp.5
A p p e t i z e r s  &  S n a c k s
Apple W alnut Salsa
Chicken Satay with Peanut Sauce
Coconut Caponata
Coconut Shrimp
Coconut Mango Salsa
T oasted Coconut Chips
V egetable Rice Stacks
T urkish Koftas with Peanut Sauce
Banana Coconut DipApple W alnut Salsa
Makes 1-1/2 cups
I’m not a big fan of cilantr o. The truth is, I detest it. So I’m always
making unique  salsas that ar e devoid of the only herb I c an’t stand. This is my new favourite, and it’ s certainly unique: it’ s cooked when
most ar e raw; it contains apples and walnuts; and the sweet and sour
essence of the c oconut vinegar  and sugar boost the flavours  into a new
stratospher e. I use it to garnish all sorts of dishes, including Bean and
Nut Loaf (page 73) and One- Pot Pork and V egetable Bake (page 84). Y ou can add as much chopped fr esh cilantr o as you like! 2 tbsp melted coconut oil
1 onion, coarsely chopped
1  orange or r ed bell pepper , coarsely chopped
4 cloves garlic, finely chopped
2  apples, peeled and coarsely chopped
1 tbsp Madras Curry Spice Blend (page 139)
1/4 cup coconut vinegar
1/4 cup coconut sugar crystals
1 tsp sea salt
1/2 cup coarsely chopped walnuts
1. I n a saucepan, h eat oil over med ium heat. Sauté onion and bell pepper for
5 minut es. Add garlic, apples and curry spice blend. Cook, stirring
frequently , for 5 minutes. Stir in  vinegar , sugar crystals and salt. Simmer ,
stirring occasion ally , for 15 min utes or until apples and bell pepper are
very soft and most of the liquid has evaporated. Set aside to cool. 2. Add chopped walnuts and stir to combine well. T ransfer to an airtight
container and store in the refrigerator for up to 1 week.Chicken Satay with Peanut Sauce
Makes 8 servings
This sat ay is exceptionally tas ty and easy to pr epar e. I often double or
triple the r ecipe and serve them at r oom temperatur e for cocktail
parties or with pr e-dinner drinks. They’r e always a hit. 2 skinless boneless chicken br easts
2 cups Peanut Papaya Sauce (page 160) or Shiitake Peanut Sauce (page
159), divided
1. Preheat barbeque or broiler to high. 2. Using a meat pounder or rollin g pin, pound chicken between 2  sheets of
parchment pape r until flattened to less than 1/2 inch. Cut ea ch breast
lengthwise into 4 strips and transfer to a shallow dish. Drizzle with 1 cup
of peanut sauce. Cover and refrigerate for at least 1 hour or overnight. 3. Thread each strip of chicken onto an oiled skewer . Grill, basting with
marinade, for 3 m inutes on each side or until cooked through an d chicken
reaches 165°F on a meat therm ometer . Discard marinade. Serve with
remaining 1 cup peanut sauce. Y ou can use wooden skewers, but metal cooks the chicken faster because it
conducts heat. Soak wooden skewers for at least 30 minutes before using.Coconut Caponata
Makes 3 cups
Caponata is a traditional Italian dish featuring eggplant, garlic and
tomatoes, often served with antipasti or as a r elish. T oasted almonds
and coconut give this version an Oceanic flair . Use it as an
accompaniment for cooked meat, poultry and fish, as a sauce for
cooked rice or pasta, or on  toasted br ead slices for a Polynesian
bruschetta. Basil makes a gr eat garnish. 3 tbsp melted coconut oil
1 onion, chopped
3 cloves garlic, minced
1 small eggplant, diced
3 tomatoes, peeled and chopped
1-1/4 cups Coconut Gr emolata (page 149)
1/2 cup chopped pitted black olives (optional)
1. I n a saucepan, h eat oil over med ium heat. Sauté onion for 5 minutes. Add
garlic an d eggplant and cook, s tirring frequently , for 3 minutes or until
eggplant begins  to turn golden brown. Add tomatoes and cook , stirring
occasionally , for 15 minutes or until eggplant is soft, the liquid from the
tomatoes has been reduced a nd the mixture has thickened. Stir in
gremolata and olives (if using) and heat through. Coconut Shrimp
Makes 16 to 20 shrimp
Because coconu t shrimp is one of my favourite r estaurant a ppetizers, I
wanted to find an easy way to  make these tasty morsels with out a deep
fryer . This r ecipe looks a bit mor e complicated than it actually is. Kids
love an assemb ly-type dish because it gets them involved in the kitchen,
so t urn them loose! Y ou can do this with 1/4-inch slices of carr ot,
squash, sweet potato or sweet bell peppers. 1  lb (500 g) large cooked peeled  shrimp, tail on (about 16 to 20 shrimp,
deveined)
1/2 cup white wine
2  tbsp coconut aminos or tamari sauce
2/3 cup cornstar ch
2 large eggs
1 cup unsweetened coconut flakes, fr esh or dried
1/4 cup melted coconut oil
1. Using a knife, make 2 or 3 small incisions on the inside of each shrimp to
prevent them from curling once cooked. Rinse, drain and pat dry . 2. I n a bo wl, com bine wine and aminos. Add shrimp, stir to coa t well and
set aside, stirring occasionally , for 30 minutes. 3. Meanw hile, set up an assembl y line to coat and fry the shri mp: Place
cornstarch in a r esealable bag. In a small bowl, beat eggs. Spread  coconut
flakes over the bottom of a shallow plate. 4. Drain shrimp (discard marinade). T ransfer to a bowl. 5. Heat oil in a lar ge, deep skillet over medium heat. T oss 3 to 6 shrimp in
cornstarch to coat well (number of shrimp you coat and cook at one time
depends on how many you ca n fit in your skillet without touching).W orking one at a time, holding shrimp by the tail, coat with egg first and
then dre dge in coconut flakes. D rop prepared shrimp into skillet, spacing
well apart from each other , and fry for about 1 minute or until coating on
the botto m turns  golden. T urn shrimp over and fry for 30 seconds or until
coating is golden. 6. U sing tongs, transfer cooked shrimp to a shallow dish lined w ith paper
towel. U sing a mesh skimmer or slotted metal spoon, skim of f and
discard the browned bits from the oil. Repeat Step 5 until all of the
shrimp have been cooked. Y ou can marinate the shrimp for up to 2 hours in the refrigerator before
coating a nd cook ing them, but d o not marinate for longer or the texture
will begin to break down. It is easier to use fresh cooked shrimp, but you can purchase frozen
cooked shrimp and thaw them overnight in the refrigerator . Be sure to
rinse the thawed shrimp under cool running water , then drain and pat
dry before marinating in Step 2. If using  uncooked shrimp, increase the amount of oil so that it
covers the shrimp while they c ook. Shrimp are done when the y turn
bright pink. CAUTION:  I f the am ount of cooking oil is increased, you must use
a deep pot or de ep fryer to cook the shrimp in order to avoid serious
splattering and burns.Coconut Mango Salsa
Makes 3-1/2 cups
This salsa is big  and bold and gr eat with grilled fish or seafo od, chicken
or pork . The clear tastes of m ango and coconut ar e enhanced by the
shallot and cilantr o (I added f lat-leaf parsley as an option for cilantr o-
haters, like me). 3 ripe mangoes, diced
1 shallot, finely chopped
1  cup fr eshly grated coconut or r econstituted dried unsweetened
coconut flakes
1/4 cup chopped fr esh cilantr o or flat-leaf parsley
2  tbsp fr eshly squeezed lemon juice
2 tbsp coconut nectar
1 tbsp melted coconut oil
1. In a bo wl, combine mangoes, shallot, grated coconut, cilantro, lemon
juice, nectar and oil and toss to mix well. Store in an airtight container in
the refrigerator for up to 6 hours. Because it is raw , this healthy salsa is best served as soon as it’ s made. The liquids do t end to separate upon standing. If this happens , strain
using a fine-mesh sieve. It’ s b est to use freshly grated coconut in this recipe, but if you d on’ t
have fresh coconut on hand, soa k dried shredded unsweetened coconut
in 1 /4 cup wate r while you prepare the vegetables. Drain (sav ing the
soaking water for other recipes).T oasted Coconut Chips
Makes 2 cups
Kids lov e these tasty snacking chips. Moms and dads love them because
they ar en’t deep-fried and they don’t have all sorts of chemicals added. Everybody win s with these sim ple bites. Y ou can mix them with toasted
nuts for a twist. 1/2 lb (250 g) fr esh coconut meat
1 tsp Polynesian Spice Blend (page 140) or Garam Masala Spice
Blend (page 137)
Sea salt (optional)
1. Preheat oven to 325°F . 2. Using a mandolin or vegetable peeler , slice coconut meat into wafer -thin,
2-inch-long strip s. Arrange in a single layer on a rimmed baking sheet. Sprinkle with spice blend and season with salt (if using). 3. Bak e in  preheated oven, stirring occasionally , for 7 to 10 minut es or until
coconut is crisp and golden brow n. Set aside to cool. Store in a n airtight
container at room temperature for up to 3 days or in the refrigerator for
up to 5 days. This is one of th ose recipes that depend on your stove to determine the
correct c ooking time. I work wi th a convection oven that cooks much
faster th an a regular oven, so ch eck the coconut often and write  down
the time that is optimal for you. This rec ipe works best using fr esh coconut meat—see page 12 for
directions on extracting fresh c oconut from the shell. If you have to
use drie d coconut, look for w ide chips or flakes, but decrease the
cooking time and watch carefully so that the coconut does not burn.For a really healthy snack, toss 1 cup shredded kale with 1 tbsp
melted coconut oil and the co conut strips before spreading on the
baking sheet. Proceed with the rest of the instructions. V egetable Rice Stacks
Makes 4 servings
W ant a stunnin g opener for a  special dinner? This is it! It’ s delicious,
healthy , easy to pr epar e, with  no fussing over plating, yet it makes a
fabulous visual  statement. Add even mor e inter est by garnishing with
fr eshly grated flakes of coconut or sprigs of fr esh thyme or or egano. 2 tbsp grated cr eamed coconut
1/4 cup coconut water or plain water
2 tbsp melted coconut oil
2  cloves garlic, finely chopped
1 tbsp finely chopped gingerr oot
3  cups shr edded gr een cabbage
3 cups shr edded r ed cabbage
3 cups chopped or shr edded bok choy
1/2 cup coconut water or chicken br oth
3 tbsp butter
3 tbsp chopped raisins
Sea salt and fr eshly gr ound black pepper
Eight 3- × 3-inch rice wonton wrappers or fr esh pasta sheets
Sea salt and fr eshly gr ound black pepper
1. In a bo wl, com bine creamed coconut and 1/4 cup coconut water . Set
aside. 2. In a ski llet or wok, heat oil over  medium heat. Sauté garlic and ginger for
1 t o 2 m inutes or until soft. Add green and red cabbage and bok  choy and
stir to coat well. Add 1/2 cup coconut water and bring to a boil. Add
creamed coconu t mixture. Reduce heat to low and simmer , stirringoccasionally , for  15 minutes or until cabbage is tender -crisp and most of
the liquid has evaporated. Stir in butter and raisins. Season to taste with
salt and pepper . 3. Me anwhile, bring a pot of s alted water to a boil. Add the wonton
wrappers and cook according to  package instructions. Using a colander ,
rinse with cool running water and drain well. 4. T o serv e, spoon  2 heaping table spoons of the cabbage mixture onto each
of 4  serv ing pla tes. T op with a wonton wrapper . Spoon 2 tablespoons of
cabbage over each wrapper . Place 1 more wonton wrapper on each
serving and top with a final layer of cabbage. Creamed coconu t is available in the baking ingredients section o f well-
stocked superm arkets (see page 14 for more information o n this
versatile product). Y ou can find fr esh, pre-rolled sheets of pasta in the refriger ated
section of most supermarkets. I f you need to cut the sheets d own to
size, cook them first (in Step 3) and cut them after they cool.T urkish Koftas with Peanut Sauce
Makes 4 appetizer servings
Once yo u make  these spicy m orsels, you’ll see how easy th ey ar e. The
skewers make them a gr eat fin ger food for parties, but you can also r oll
them and bake them as m eatballs. Serve with peanut  sauce, as
suggested her e, or Banana Coconut Dip (page 132). 1/4 lb (125 g) gr ound turkey or chicken
1/4 lb (125 g) gr ound lean lamb
2 gr een onions, white and gr een parts, finely chopped
1 clove garlic, minced
1 tbsp Garam Masala Spice Blend (page 137)
1/4 tsp gr ound cayenne pepper
1 tbsp chopped fr esh mint
Pinch of sea salt
1 cup Peanut Papaya Sauce (page 160)
or Shiitake Peanut Sauce (page 159)
1. Set an oven rack to the highest position and turn oven to broil. 2. In a bowl, co mbine turkey , lamb, green onions, garlic, sp ice blend,
cayenne, mint and salt. Using your hands, mix well. Divide mixture into
8 even portions and shape each into a small egg-shaped ball. Thread 2
balls on to each skewer and press each ball gently to form an elongated
1/2- to 3/4-inch flattened disc. T ransfer to a platter , cover tightly and chill
for a t least 30 minutes or up to 48 hours. Bring to room tem perature
before cooking. 3. Broil the koftas , turning once o r twice, for 5 to 8 minutes or until cooked
through and koftas reach 160°F on a meat thermometer . Serve with
peanut sauce.Y ou can use w ooden skewers or toothpicks for grilling, but I
recommend that you invest in a set of stainless steel entrée- and
cocktail-size skewers. Metal skewers do not require pre-soaking and
transfer heat more uniformly than wood. Ground meat tends to slip around on an oiled skewer , so for  this
recipe, do not oil the skewers. Banana Coconut Dip
Makes 1 cup
Coconut and banana combine to make this r efr eshing dip. Serve with
nachos and crudités. It also d oubles as a tr opical accompaniment to
grilled fish and chicken. 2 tbsp melted coconut oil
2 shallots, finely chopped
2 cloves garlic, minced
2 tsp Polynesian Spice Blend (page 140) or Garam Masala Spice
Blend (page 137)
1  tbsp finely chopped gingerr oot
1/4 cup fr eshly squeezed orange juice
2  tbsp fr eshly squeezed lemon juice
1  can (5.4 oz/160 mL) coconut cr eam
2  bananas, cut into 1-inch chunks
Shallots ( Allium ascalonicum ) a re edible bulb s with a thin paper -like
outer sk in similar to onions. S hallots are smaller than onions and
separate into cloves like garlic when peeled (in recipes, the sum of
these “c loves” is considered a head or shallot). Shallots are sweeter
and milder than most cooking onions and are often preferred over
onions i n sauce  and dip recipes . If you don’ t have shallots, you can
substitute 1/4 cup finely chop ped sweet onion (such as V id alia or
Spanish onion) or yellow cooki ng onion. Here are some of the shallot
varieties I have found at farmers’ markets in the fall. 1. In a saucepan, heat oil over medium heat. Sauté shallot and g arlic for 3
minutes. Add spice blend and g inger and cook, stirring constantly , for 1minute or until onions are soft. Add orange juice, lemon juice and cream
and brin g to a boil. Add bananas, reduce heat and simmer , stirring
frequently , for 15 minutes or until sauce has thickened. Longer and usually without separate cloves, banana shallots (at left)
are e asy to slice  using a mandol in or food processor . Y ellow sha llot (at
right) is probabl y the most com mon. Y ou will find it in grocery stores
and supermarke ts, but support local growers in the fall, whe n their
crops are abundant. Almost as c ommon as the yellow shallot are  many
dif ferent red varieties, including  this one (in middle), which is called
Prisma.6
S p i c e  B l e n d s ,  S a u c e s  &  D r e s s i n g s
Spice Blends
Coconut Jerk Spice Rub
Garam Masala Spice Blend
Hot Spice Paste
Madras Curry Spice Blend
Polynesian Spice Blend
T andoori Spice Blend
V ietnamese Five-Spice Blend
Sauces and Dr essings
Coconut Dr essing
Coconut Blue Cheese Dr essing
Honey Lime Coconut Dr essing
Hot Spiced Coconut Sauce
Coconut Gr emolata
Coconut T omato Sauce
Orange Coconut Dr essing
Sesame Dr essing
Sweet and Sour Pineapple Sauce
Coconut Garlic MayonnaiseCoconut Y ogurt Mayonnaise
Shiitake Peanut Sauce
Peanut Papaya SauceCoconut Jerk Spice Rub
Makes 1/2 cup
Chipotle chile pepper and T ellicherry pepper corns give this typically
Jamaican spice  blend zing. Us e it sparingly at first and add mor e once
your taste buds adapt to the heat. 2 tbsp T ellicherry pepper corns
1  star anise
1/4 cup coconut sugar crystals
2  tbsp sea salt
1 tbsp gr ound chipotle chile pepper
1 tbsp gr ound cinnamon
1 tbsp gr ound allspice
1. Using a mortar and pestle or small electric grinder , pound or grind
peppercorns and star anise to a coarse or fine powder as desired. 2. I n a bo wl, com bine sugar crystals, salt, chipotle, cinnamon, allspice and
ground p eppercorns and anise. T ransfer to an airtight glass jar with a lid,
label and store in a cool, dark, dry place for up to 3 months. T ellicherry peppercorns have a rich, mature flavour because they are
left on the vine to develop. Chipotle chiles ( Capsicum ) are hot chile peppers (usually jalapenos)
that are smoked to give them a distinct flavour . Glass is best for storing spices and spice blends. If you can’ t find
dark-coloured glass jars, use clear glass and wrap a piece of paper
around the jar to block the light (use it as a label).Garam Masala Spice Blend
Makes 1/2 cup
This pleasing, complex blend of flavours is naturally sweetened by the
cinnamon, star  anise and nutm eg, and the cardamom seeds add a nice
zip. It’ s  not hot-spicy , but it does impart a rich, addictive flavour to
dishes. I usually use 1 tablespoon of garam masala in r ecipes that call
for it, but you can start with 1  or 2 teaspoons and gradually add mor e
as your taste buds adjust to the pur e, fr esh spices. 4 cloves
One 3-inch stick cinnamon, crushed
1 star anise, crushed
1  nutmeg, crushed
4 tbsp coriander seeds
2  tbsp cumin seeds
1 tbsp black pepper corns
1 tsp cardamom seeds
1. I n a small dry s killet or spice wok, combine cloves, cinnamon, star anise,
nutmeg, corian der , cumin, peppercorns and cardamom. T o ast over
medium heat, stirring frequent ly , for 3 to 4 minutes or unt il lightly
browned and fragrant. W atch ca refully and remove from the heat just as
the seeds begin to pop or the s pices will smoke and burn. Se t aside to
cool. 2. Usi ng a  mortar and pestle or small electric grinder , pound or  grind the
toasted spices to your desired c onsistency . T ransfer to an airtight glass
jar , label and store in a cool, dark, dry place for up to 3 months. Crush whole spices with a mortar and pestle or using a rolling pin.Hot Spice Paste
Makes 1/3 cup
This spi ce blend is one of the h ottest in this chapter , so start by cooking
with small amounts and add mor e as your taste buds adapt. 4 cloves garlic
2 fr esh or dried cayenne peppers
One 1/2-inch piece peeled gingerr oot
One 1/2-inch piece peeled fr esh turmeric or 1 tbsp dried turmeric
One 1/2-inch piece peeled fr esh galangal (optional)
1 to 2 tbsp softened coconut oil
1 tbsp coconut sugar crystals
1 tsp sea salt
1. U sing a mortar and pestle or sm all electric food processor , pound or chop
garlic, cayenne, ginger , turmeric and galangal (if using) to a paste. Add 1
tbsp oil,  sugar crystals and salt a nd blend to a soft paste, adding more oil
as n ecessary to keep the paste moist. Store in an airtight glass or
porcelain container in the refrigerator for up to 10 days. Spice pa stes are both easy to make and easy to add to recipes, but they
must be stored i n the refrigerator and they do not keep as long a s dried
spice blends. Y ou can turn any o f the spice blends in this chapter into a
paste by blending them with soft or melted coconut oil. Galangal ( Alpina galanga ) a nd turmeric ( Cur cuma longa ) are the
edible ro ots of plants in the ging er family . Galangal is hotter an d more
peppery in taste than ginger . T u rmeric is slightly smaller in diameter
than gingerroot and the flesh is  bright orange. Fresh turmeric adds a
slight ci trus flavour along with bitter warmth. Y ou can find the freshroots of  both galangal and turmeric in the spring and fall at  Asian
markets. Stock up and freeze them for use later in the seasons.Madras Curry Spice Blend
Makes 1/2 cup
Curry is a blend of spices, not just one spice, and everyone who makes
their own has a secr et curry combination. Feel fr ee to experiment with
the spices and a mounts used in this r ecipe to make it yours. The heat in
this curry blend comes fr om th e mustard, pepper corns and chiles—and
the fr esher they ar e, the hotter they will be. If you like the flavour but
not the heat, r educe the amounts of those spices in this blend to suit
your taste. 2 tbsp fenugr eek seeds
2 tbsp coriander seeds
1 tbsp allspice berries
1 tbsp mustard seeds
1  tsp black pepper corns
One 4-inch stick cinnamon, crushed
10 cardamom pods
5 dried chiles
10 dried curry leaves (optional)
2  tbsp gr ound turmeric
1. In a small, dr y skillet or sp ice wok, combine fenugreek, coriander ,
allspice, mustard, peppercorns, cinnamon, cardamom and chil es. T oast
over me dium he at, stirring frequently , for 3 to 4 minutes or un til lightly
browned and fragrant. W atch ca refully and remove from the heat just as
the seeds begin to pop or the s pices will smoke and burn. Se t aside to
cool. 2. Using a mortar and pestle or small electric grinder , pound or grind
toasted spices with curry leaves (if using) until coarsely or finely ground,as desire d. Mix  in turmeric. T r ansfer to an airtight glass jar , label and
store in a cool, dark, dry place for up to 3 months. Fenugreek ( T rigonella foenum-graecum ), a plan t in the legume family ,
is the one spice closely associa ted with the flavour of curry , so it is
almost always included in curry  blends. However , the herb kn own as
“curry plant” ( Helichrysum italicum ), which exudes a faint odour of
curry in the leaves, is often confused with curry spice blend, which, if
authentically Indian, does not contain it. If you don’ t grow your own and can’ t find dried curry leaves,
simply omit them; they are not essential.Polynesian Spice Blend
Makes 1/2 cup
Coconut sugar  and toasted coconut flakes combine with sweet spices
for a spicy-sweet “island” blend. The nice thing about this combination
is that it works in both sweet a nd savoury dishes. It will r ound out your
spice cabinet nicely . 1/4 cup toasted coconut flakes, fr esh or dried
1/4 cup coconut sugar crystals
1 tbsp gr ound cinnamon
1 tsp gr ound allspice
1 tsp sea salt
1/2 tsp gr ound cloves
1. Using a mortar and pestle or small electric grinder , pound or grind
toasted coconut until coarsely or finely ground, as desired. T ra nsfer to a
bowl an d add sugar crystals, c innamon, allspice, salt and cloves. Mix
well. T ra nsfer to  an airtight glass jar , label and store in a cool, dark, dry
place for up to 3 months.I use cinnamon as a sweet flavouring in both sweet and savoury dishes. It imparts an aro matic “island” taste to dishes. My favourite ground or
stick cinnamon is premium V ietnamese cinnamon, but Cinnamomum
zeylanicum  ( shown at right in the photograph) comes a close second. It
is much sweeter than the common Cinnamomum cassia  (shown at left
in the photograph), with a pure, never -bitter cinnamon flavour . Y ou can find V ietnamese cinnamon at fine spice stores or online. T andoori Spice Blend
Makes 3/4 cup
The smokey paprika is the wi ld card in this blend, giving it an exotic
flavour that is hard to iden tify , while ginger , cayenne pepper and
mustard pr ovide the heat. Use this blend with caution to start, then
adapt it to your tastes in futur e dishes. 3 tbsp smokey paprika
2 tbsp gr ound ginger
2 tbsp gr ound turmeric
1 tbsp gr ound cayenne pepper
1 tbsp gr ound coriander
1 tbsp gr ound cumin
1 tbsp gr ound mustard
1 tbsp sea salt
1/2 tsp gr ound cloves
1. In a bow l, combine paprika, gin ger , turmeric, cayenne, coriander , cumin,
mustard, salt and cloves. Mix w ell. T ransfer to an airtight, dark -coloured
glass jar , label and store in a cool, dry place for up to 3 months.V ietnamese Five-Spice Blend
Makes 1/2 cup
If you ar e wondering about the name of this blend because you have
counted the ingr edients and come up with six, not five, y ou need to
know that I don’t count coconut sugar as a spice. This blend is differ ent
fr om the traditional Chinese five-spice blend because of its  sweetness,
which comes fr om the cocon ut sugar as well as the star anise and
V ietnamese cinnamon. 2 tbsp gr ound coriander
2 tbsp gr ound star anise
2 tbsp coconut sugar crystals
2 tbsp gr ound V ietnamese cinnamon
1 tbsp gr ound fennel seeds
1 tbsp sea salt
1. I n a bowl, combine coriander , star anise, sugar crystals, cinnamon, fennel
and salt. Mix w ell. T ransfer to an airtight, dark-coloured glass  jar , label
and store in a cool, dry place for up to 3 months. Y ou can find V ietnamese cinnamon at fine spice stores or online.Coconut Dr essing
Makes about 1-1/2 cups
Pur e coconut flavour explode s in this easy-to-make dr essing. I find it
works best with fruit and summer gr eens, but it sur e is nice to drift
back to the tr opics in the middle of winter with just a shake of a jar . 1  cup coconut milk
1/4 cup unsweetened shr edded coconut, fr esh or dried
3 tbsp melted coconut oil
2  tbsp coconut vinegar
1 tbsp Dijon mustard
1. I n a jar , combin e milk, shredded coconut, oil, vinegar and mu stard. Cap
and shak e well to emulsify . Use immediately or cover and store in the
refrigerator for up to 3 days. Bring to room temperature before using.Coconut Blue Cheese Dr essing
Makes about 2 cups
The amount of coconut cr eam  or milk called for in the r ecipe tends to
make a thinner  dr essing that can be drizzled over lettuce wedges and
used as a sauce for barbequed chicken, vegetables or steaks. If you
pr efer a  thicker dr essing, simply r educe the amount of coconut cr eam
or milk. 2 oz blue cheese such as Stilton
Juice of 1/2 lemon
2 tbsp softened coconut oil
2/3 cup coconut cr eam or coconut milk
1 tsp coconut aminos or tamari sauce
1. In a bowl, mash the cheese using a fork. Stir in lemon juice and oil. Add
the cream and aminos and mash until small pieces of the ch eese are
distributed in the dressing. Use immediately or cover and sto re in the
refrigerator for up to 3 days. Bring to room temperature before using.Honey Lime Coconut Dr essing
Makes 1 cup
A tart-sweet and brilliantly crafted dr essing. 1/3 cup fr eshly squeezed lime juice
1/4 cup coconut nectar or liquid honey
3 tbsp melted coconut oil
1 tbsp toasted sesame oil
1 tbsp tahini
1 tbsp tamari or soy sauce
1 tbsp coconut vinegar
1/4 tsp grated fr esh gingerr oot
1. In a jar , comb ine lime juice, nectar , coconut oil, sesame o il, tahini,
tamari, vinegar and ginger . Shake well to emulsify . Use immediately or
cover an d store  in the refrigerator for up to 6 days. Bring to room
temperature and shake well before using. T ahini is a paste  made from ground sesame seeds. Depending on the
brand, it may ha ve oil floating on the top, which is easy to stir back
into the paste before measuring . Y ou may need to mash the ta hini it
with a fork b efore shaking the ingredients in order to get it
incorporated evenly in the dressing.Hot Spiced Coconut Sauce
Makes 1-1/2 cups
The spice paste used in this r ecipe is hot and slightly sweet, m aking this
a versat ile sauce for pasta or rice, vegetables or cooked meats, chicken
or fi sh. Depending on your tol erance for spicy-hot seasoning , add mor e
or less of the paste, to taste, or use 1 tbsp of any one of the m ilder spice
blends found in this chapter . 3 tbsp melted coconut oil
1  small onion or 2 shallots, finely chopped
2  tbsp coconut flour
2 tbsp Hot Spice Paste (page 138)
or 1 tsp hot sauce
1 can (14 oz/398 mL) coconut milk
1. In a saucepan, heat oil over m edium heat. Add onion and cook, stirring
constantly , for 2 minutes. Add flour and spice paste and cook, stirring
constantly , for 1 or 2 minutes  or until fragrant and lightly browned. Whisk in milk and cook, stirring constantly , for 3 minutes or until sauce
has thickened. Use immediately or cover and refrigerate for up to 3 days.Coconut Gr emolata
Makes 1 cup
Gr emolata is a savoury mixtu r e of parsley and garlic that  is used to
garnish slow-cooked veal or lamb and fish as well as soup and other
vegetable dishe s. My version is nutty and slightly sweeter b ecause I’ve
r eplaced the garlic with cocon ut. If desir ed, you can add finely chopped
fr esh garlic to make it savoury . 1/2 cup chopped fr esh parsley
1/4 cup toasted sliver ed almonds, coarsely chopped
1/4 cup toasted, coconut flakes, fr esh or dried
1 tsp sea salt
1. I n a bow l, combine parsley , alm onds, coconut flakes and salt. T oss to mix
well. Sto re in an airtight contain er in the refrigerator for up to 2  weeks or
freeze fo r up to 1 month. Use as a garnish for soup, stew , s alads and
vegetable dishes. I use  a mezzalun a (above) to chop fresh herbs. The all-in-one, st ainless
steel han dles on this one are easy to keep clean and do not harbour
bacteria as do wooden handles. T o toast  nuts or seeds, in a dr y skillet or saucepan, heat nu ts over
medium-high heat, stirring frequently , for 2 to 3 minutes …
… or until golden brown. Remo ve from heat, transfer to a bowl and let
cool. Do  not let the nuts cool i n the hot pan or they will continue to
brown.T o t oast coconut: Preheat oven to 350°F . Arrange coconut in a n even
layer on a rimmed baking sheet and toast, stirring once or twice, for 5
to 7 minutes or until lightly brown.Coconut T omato Sauce
Makes about 3 cups
Once you make your own tomato sauce, you’ll find it hard to use a
commer cial one—the flavour is just that good. In the summer and early
fall, when fr esh, ripe, home-gr own or local tomatoes ar e abu ndant, you
will be able to quarter them a nd r emove the skin easily using a paring
knife. In  the winter , use 1 can  (28 oz/796 mL) of diced tomatoes and
their juices in place of the fr esh tomatoes. 2  tbsp melted coconut oil
1 onion, chopped
3  to 4 cloves garlic, finely chopped
1 tbsp Polynesian Spice Blend (page 140) or Garam Masala
Spice Blend (page 137)
6 tomatoes, peeled and chopped
1 can (5.4 oz/160 mL) coconut cr eam
10 fr esh basil leaves, chopped
1 tbsp chopped fr esh or egano
1/2 tsp sea salt
1. I n a ski llet, hea t oil over medium heat. Sauté onion for 5 minutes. Add
garlic an d spice blend and cook, stirring frequently , for 2 minutes or until
garlic is soft. Add tomatoes and  cream and bring to a boil. Reduce heat
and simmer for 10 minutes or until reduced. Add basil, oregano and salt
and cook , stirrin g, for 1 minute or until heated through. Use imm ediately
or cover and refrigerate for up to 3 days.Using the tip o f a paring knife , core and then make an “x” on the
bottom o f each tomato. Drop the tomatoes into boiling water and boil
for 1 minute. Using a  slotted spoon, lift the tomatoes out of the boiling wa ter and
plunge into a bowl of ice water . Let cool, drain and slip the skins of f.
The tomatoes are now ready to be sliced or chopped.If the tomatoes are not perfectly  ripe, you will need to blanch t hem to
remove the skins. Orange Coconut Dr essing
Makes 1-1/2 cups
Citrus juices ar e gr eat in dr e ssings—as the acid, they add a brilliant
tone to the oil-a cid mix. W ith coconut in the blend, the citrus is muted,
and the  dr essin g becomes a su btle, cr eamy sauce worthy of all kinds of
raw and cooked fruit and vegetables. 1 tbsp grated orange rind
Juice of 1 orange
Juice of 1 lemon
1/2 banana, cut into chunks
1 can (5.4 oz/160 mL) coconut cr eam
3 tbsp melted coconut oil
1 tbsp tahini
1. In a blender , combine orange rind, orange juice, lemon juice, banana,
cream, oil and tahini. Blend for 30 seconds or until crea my . Use
immediately or cover and refri gerate for up to 6 days. Bring to room
temperature and stir well before using. T ahini is a paste  made from ground sesame seeds. Depending on the
brand, it may ha ve oil floating on the top, which is easy to stir back
into the paste before measuring. Y ou may need to mash the tahini with
a fork before adding it to the blender in order for it to inco rporate
evenly in the dressing.Sesame Dr essing
Makes 1 cup
I’m partial to sesame in part for its medicinal value as a sour ce of
vitamin E and coenzyme Q10 , but mostly for its nutty flavour . In this
cooked dr essing, the sesame sings. 2 tbsp melted coconut oil
2 cloves garlic, minced
1 tbsp fr eshly grated gingerr oot
1 tbsp coconut flour
1 cup chicken br oth
1 tbsp coconut aminos or tamari sauce
1 tbsp tahini
1. In a saucepan,  heat oil over medium heat. Add garlic and ginger and
cook, stirring frequently , for 2 minutes. Add flour and stir into a paste. Whisk in broth and aminos and cook, stirring frequently , fo r 3 to 5
minutes or until sauce has thickened. Remove from heat and stir in tahini. Use immediately  or cover and refrigerate for up to 6 days. Bring to room
temperature and stir well before using. T ahini is a paste  made from ground sesame seeds. Depending on the
brand, it may ha ve oil floating on the top, which is easy to stir back
into the paste before measuring. Y ou may need to mash the tahini with
a fo rk b efore adding it to the saucepan in order for it to inco rporate
evenly in the dressing.Sweet and Sour Pineapple Sauce
Makes 2 cups
For suc h a simple sauce, this a dds a tangy finish to dishes. I’ve pair ed it
with Sweet Potato Shrimp Cak es (page 90), but it is so versatile that if I
have it in the r efrigerator , I use it in many other dishes, fr o m chicken
and fish to vegetables. 2 tbsp melted coconut oil
1 onion, finely chopped
3 cloves garlic, finely chopped
1 can (14 oz/398 mL) crushed pineapple and juices
1/2 cup coconut sugar crystals
1/4 cup coconut vinegar
1 ripe banana, mashed Juice of 1 lime
1. In a saucepan, heat oil over m edium heat. Sauté onion for 5 minutes or
until sof t. Add garlic and cook, stirring frequently , for 2 minutes. Stir in
pineapple and juices, sugar cr ystals, vinegar , banana and lime juice. Bring to a boil, reduce heat and simmer for 20 to 30 minute s or until
liquid has reduced and sauce h as thickened. Use immediately  or cover
and refrigerate for up to 6 days. Bring to room temperature and  stir well
before using.Coconut Garlic Mayonnaise
Makes 1 cup
Making your own mayonnaise has definite health advantages, and once
you’ve tried the homemade version, you may never go bac k to stor e-
bought. Serve as a dip or spr ead for sandwiches or add it to r ecipes
that r equir e mayo. 1/2 cup melted coconut oil
1/2 cup avocado oil or olive oil, at r oom temperatur e
1 clove garlic
1 large egg yolk
1 large egg
1 tbsp fr eshly squeezed lemon juice
1 tbsp Dijon mustard
1 tsp sea salt
CAUTION:  This is an addit ive-free mayonnaise made with raw eggs,
which m eans that it must be refrigerated immediately after maki ng and
will only keep in the refrigerator for up to 3 days. A void using homemade mayonnaise in picnic sandwiches or salads
where refrigeration is unreliable  or in dips or sauces that will sit out at
room temperature for longer than 30 minutes. T o r educe the ri sk of bacteria fr om the shell being transferred to  the
inside, gently wash eggs in soapy water and store them in a  clean
plastic or ceramic egg keeper . 1. In a glass measuring cup or bowl, whisk together coconut oil and
avocado oil.2. In a blender , chop garlic. Add egg yolk, egg, lemon juice, mustard and
salt. Blend for 30 seconds or until the mixture reaches the consistency of
a smoot h paste. W ith the motor running, slowly pour the oil mixture
through the opening in the lid. Blend until well combined. Use
immediately or transfer to an airtight container and refrigerate fo r up to 3
days. (The mayonnaise will thicken as it chills.) For a spiced mayonnaise: In S tep 2, add 2 tsp of any of the spice
blends found in this chapter in place of or in addition to the mustard. For a Caesar -style dressing: Add 1 drained anchovy with  the
flavourings in Step 2. For a thinner s alad dressing: Whisk in 1 can (5.4 oz/160 mL)
coconut cream in Step 2.Coconut Y ogurt Mayonnaise
Makes 2-1/2 cups
Adding yogurt  to mayonnaise doubles the yield and r educes the
calories per serving. Strained yogurt is similar to Gr eek-style yogurt
and is often called “yogurt cheese” because it is thick and cr eamy ,
almost like cr eamed cheese. 1/2 cup melted coconut oil
1/2 cup avocado oil or olive oil
1 large egg yolk
1 large egg
1 tbsp coconut vinegar
1 tsp sea salt
1 can (5.4 oz/160 mL) coconut cr eam
1 cup strained plain low-fat yogurt (see Recipe Note)
CAUTION:  This is an addit ive-free mayonnaise made with raw eggs,
which m eans that it must be refrigerated immediately after maki ng and
will only keep in the refrigerator for up to 3 days. A void using homemade mayonnaise in picnic sandwiches or salads
where refrigeration is unreliable  or in dips or sauces that will sit out at
room temperature for longer than 30 minutes. T o r educe the ri sk of bacteria fr om the shell being transferred to  the
inside, gently wash eggs in soapy water and store them in a  clean
plastic or ceramic egg keeper . 1. In a glass measuring cup or bowl, whisk together coconut oil and
avocado oil.2. In a blender , combine egg yolk, egg, vinegar and salt. Ble nd for 30
seconds or until it reaches the consistency of a smooth paste. W ith the
motor running, slowly pour the prepared oil mixture through the opening
in the lid. Blend until well combined. T ransfer to a bowl. 3. W hisk in cre am. Using a spatula, fold in strained yo gurt. Use
immediately or transfer to an airtight container and refrigerate fo r up to 3
days. (The mayonnaise will thicken as it chills.) T o s train yogurt: Line a sieve w ith a double layer of cheeseclo th and
place th e sieve over a bowl. Em pty a 1-lb (500 g) container of plain
low-fat y ogurt into the sieve and place it in the refrigerator to drain for
up to 2 hours. The longer the yogurt drains, the thicker the yogurt
becomes. Reserv e the drained liq uid and use it to replace milk o r water
in smoothies, soup, stews and baked goods.Shiitake Peanut Sauce
Makes 3 cups
This pea nut sauce is very differ ent fr om most: the coconut milk makes
it light and cr eamy; the sweet spice blend tempers the peanuts; and the
shiitake mushr ooms give it body and an exotic, earthy flavour—a must
try . 2 tbsp melted coconut oil
1 onion, finely chopped
3 cloves garlic, minced
1-1/2 cups sliced shiitake mushr ooms
1 tbsp Polynesian Spice Blend (page 140) or Garam Masala Spice Blend
(page 137)
1-1/2 cups r oasted salted peanuts
1 tbsp cr eamed coconut
1/4 cup coconut milk
1. I n a saucepan, h eat oil over med ium heat. Sauté onion for 5 minutes. Add
garlic, m ushrooms and spice blend and cook, stirring frequently , for 5
minutes or until mushrooms release their liquid and are tender . Remove
pan from heat and set aside to cool. 2. In a sm all food processor or blender , combine onion-mushroom  mixture
and any pan juices, peanuts and creamed coconut and process for 30
seconds. W ith motor running, add milk through opening in the lid. Pulse
or process until you reach de sired consistency . Use immediately or
transfer to an airtight container and refrigerate for up to 3 days. I l ike to make m y own peanut sauce because I can make it s mooth,
thin, thic k or crunchy , depending on how I plan to use it. Sometimes Icoarsely chop the peanuts sep arately and add to the sauc e after
everything is blended, but you can leave them whole and add them to
the sauce at the end of Step 2. T ry usin g raw or toasted cas hews or almonds in place of the
peanuts. Peanut Papaya Sauce
Makes 2 cups
I lik e to  use crunchy-style pean ut butter to make this peanut  sauce, but
use smooth peanut butter if you pr efer . It can be a bit difficult to
combine the br oth with the p eanut butter , so use a fork or an electric
mixer , but it’ s not critical if it isn’t completely blended. 1/4 cup peanut butter
1/3 cup chicken or vegetable br oth
2 tbsp melted coconut oil
4 cloves garlic, finely chopped
4 gr een onions, white and gr een parts, finely chopped
One 1-inch piece peeled gingerr oot, finely chopped
1 tbsp Polynesian Spice Blend (page 140) or Garam Masala Spice Blend
(page 137)
1 can (5.4 oz/160 mL) coconut cr eam
2 fr esh papayas, peeled, seeded and chopped
1. In a glass measuring cup or bowl, combine peanut butter and broth. 2. In a saucepan,  heat oil over medium heat. Add garlic and o nions and
sauté for 2 minu tes or until garlic is soft and slightly golden. A dd ginger
and spice blend and cook, stirring constantly , for 1 minute. Stir in
coconut cream and the peanut butter mixture and bring to a boil. Add
papayas, reduce  heat and simm er for 5 minutes or until mixture is thick
and papa yas have blended into the sauce. Use immediately or transfer to
an airtight container and refrigerate for up to 3 days. Y ou can substitute any fresh, soft-fleshed fruit—peaches, nectarines,
plums, mangoes—for the papayas or you can omit the fruit altogether .7
B e v e r a g e s
Berry Booster
Energizer Smoothie
Hawaiian Antioxidant Punch
Minted Papaya Quencher
Immune Builder
Peppermint T ea
W atermelon ElixirBerry Booster
Makes 2 drinks
Antioxidants fr om the vitam in E found in wheat germ and the
blueberries alo ng with the fa tty acids fr om the oil make this a fine
immune booster and anti-aging drink. 1/2 cup coconut water
2 tbsp melted coconut oil
1 tbsp wheat germ
1 cup blueberries, fr esh or fr ozen
1 cup sliced strawberries, fr esh or fr ozen
1. In a bl ender , combine coconut  water , oil, wheat germ, blueb erries and
strawberries. Secure lid and blend until smooth. If y ou’re new to using coconut oil, you may wish to start with 1
teaspoon of coconut oil and gra dually increase to 2 tablespoons over
time.Energizer Smoothie
Makes 2 drinks
This smoothie will keep you going thr ough the mid-morni ng or mid-
afternoon blah s. The fibr e fr om the fruit and wheat germ  combined
with the pr otein in the yogurt, peanut butter and coconut oil will give
you energy and satisfy your appetite so your mind doesn’t wander . 1/2 cup coconut water
1/2 cup yogurt
1 to 2 tbsp melted coconut oil
2 tbsp wheat germ
2 tbsp smooth peanut butter
2 tbsp coconut nectar
2 bananas, cut into chunks
1 cup fr ozen strawberries
1. In a blender , c ombine coconu t water , yogurt, oil, wheat ger m, peanut
butter , nectar , bananas and st rawberries. Secure lid and blend until
smooth. If y ou’re new to using coconut oil, you may wish to start with 1
teaspoon of coconut oil and gra dually increase to 2 tablespoons over
time. Y ou can  use plain or flavoured yogurt, but be sure to check th at it
contains active bacterial cultures.Hawaiian Antioxidant Punch
Makes 10 drinks
This is a gr eat drink to have on hand for an after -school or  after -sport
thirst quencher . 3 cups fr eshly squeezed orange juice, divided
Juice of 1 lime
4 mangoes, coarsely chopped
1 can (14 oz/398 mL) crushed pineapple and juices
4 cups chilled coconut water
2 cups crushed ice
1. In a blender , combine 1 cup orange juice, lime juice, mangoes and
pineapple with juices. Secure lid and blend until smooth. 2. T ransfe r mixtu re to a punch bowl. Stir in coconut water and remaining
orange j uice and  keep chilled u ntil ready to serve. Add ice just before
serving. T o k eep your pu nch cold longer , place all of the ingredients alon g with
the pun ch bowl in the refrige rator for an hour before serving (or
overnight).Minted Papaya Quencher
Makes 4 drinks
Mint is an antispasmodic, so it r elaxes muscles and helps to r educe
stiffness and aches after str en uous workouts. If this drink is  consumed
about an hour befor e meals, the digestive enzymes in the pineapple,
papaya and mint significantly aid digestion and keep tummies bloat-
fr ee. 1 cup coconut water
1/3 cup pineapple juice
1/2 cup crushed ice
1 tbsp fr eshly squeezed lime juice
2 papayas, flesh and seeds
1 banana, cut into chunks
5 sprigs fr esh peppermint, divided
1. In a bl ender , combine coconut water , pineapple juice, ice, lime juice,
papayas and banana. Strip the leaves from 1 sprig of peppermint and add
to th e bl ender . S ecure lid and ble nd until smooth. Divide among 4 glasses
and garnish each with a sprig of peppermint.Immune Builder
Makes 2 drinks
Fortify your defenses with this delicious drink filled with beta car otene
and vitamin C, which incr ease the pr oduction of white bloo d cells and
antibodies. By fighting germ s and r elieving str ess on the immune
system, coconut oil allows white blood cells to function mor e efficiently . When a cold or flu first thr eatens, start taking this d rink with
echinacea at least four or five times a day . 1/2 cup coconut milk
1 to 2 tbsp coconut oil
1/3 cup gr ound almonds
2 mangoes, cubed
1 cup cubed cantaloupe
1. In a blender , combine milk, oil, almonds, mangoes and ca ntaloupe. Secure lid and blend until smooth. If y ou’re new to using coconut oil, you may wish to start with 1
teaspoon of coconut oil and gra dually increase to 2 tablespoons over
time.Peppermint T ea
Makes 1 drink
This is my sum mer pick-me-u p drink. Mint is naturally uplifting, and
when blended with sweet cicely and coconut oil, the taste is delicious. 2 small sprigs fr esh peppermint
1 tbsp chopped fr esh sweet cicely or lemon balm
1 tbsp softened coconut oil
Sweet cicely ( Myrr his odorata ) is a sweet-tasting herb that lends a
mild anise flavour to tea blends. (It is well worth planting in your herb
garden.) Y ou can substitute l emon balm ( Melissa officinalis ) or
ber gamot ( Mondara didyma ) for the sweet cicely . 1. Strip the leaves from the sprigs of peppermint and combine with sweet
cicely in a mug . Pour in boiling water , stir and let steep fo r 5 to 7
minutes. Remove leaves, if desired. Stir in oil.Y ou can substitute 1 tablespoon dried peppermint for the fresh
peppermint. If you’r e new to using coconut  oil, you may wish to start wi th 1
teaspoon of coconut oil and gra dually increase to 2 tablespoons over
time. Oil and  water do not mix on their own without emulsifiers, so
coconut oil tends to float to the  top of teas. Leave the spoon i n your
cup and stir the tea each time you take a sip.W atermelon Elixir
Makes 4 drinks
This drink is mor e than a gr eat summer cooler; it’ s also full of
nutrients. W atermelon contains vitamins A, B and C and  lycopene,
which ar e essential for helping to pr otect against a gr owing list of
cancers. 1/4 cup Polynesian Spice Blend (page 140)
2 tbsp sea salt
1 lime, cut into quarters
1 watermelon, seeded and cubed (about 6 cups)
1/4 cup coconut cr eam or coconut milk
2 tbsp grated cr eamed coconut
1. In a saucer or s hallow dish, combine spice blend and salt.
_OceanofPDF.com_Coconut_24_7_-_Pat_Crocker.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Farro ( T riticum dicoccon ) is Italian for an ancient form of wheat
known as “emmer. ” More popular in Europe than North America, farro
is a nutty-tastin g, slightly sweet, chewy whole grain. If desired, you
can sub stitute spelt or regular wheat berries in recipes that call for
farro. Farro is not suitable for gluten-free diets. Herbed Rice Pilaf
Makes 4 servings
I serve this ele gant rice dish with stir -fried entrées and saucy main
dishes s uch as Spiced Slow-Cooked Chicken (page 89) or Shrimp in
Coconut Sauce (page 88). It teams up nicely with baked chicken or fish,
and because of the vegetables, it completes a meal. 2  tbsp melted coconut oil
3  gr een onions, white and gr een parts, chopped
1 clove garlic, finely chopped
1  cup long-grain white or br own rice
2  cups chicken br oth
1  cup chopped spinach, fr esh or fr ozen
1/2 cup chopped fr esh parsley
2  tsp chopped fr esh r osemary
1. In a saucepan, heat oil over medium heat. Sauté onions for 3  minutes. Add garlic and rice and cook, stirring constantly, for 1 minute or until
rice is translucent and resembles glass. 2. A dd broth and  bring to a boil. Cover, reduce heat and simm er for 20
minutes. Stir in spinach, parsley  and rosemary, cover and simmer for 10
minutes or until the liquid has b een absorbed and rice is tender. Remove
from heat and set aside for 3 minutes. Fluf f with a fork. If you are using brown rice, increase the cooking time to 30 minutes
before adding the spinach in Step 2. Nasi Gor eng (Indonesian Fried Rice)
Makes 4 servings
This r ecipe is m uch easier to m ake if you cook the chicken and rice the
night befor e. It is essential tha t the rice be chilled befor e adding to the
stir -fry—if not, it will get sticky and clump together instea d of being
coated with the coconut oil and spice blend. 4-1/2 cups chicken br oth
1  boneless skinless chicken br east
2  cups short-grain br own rice
3  tbsp melted coconut oil
1 onion, finely chopped
1 r ed or gr een bell pepper, chopped
1  cup fr esh bean spr outs
2  cloves garlic, finely chopped, or 2
tbsp Coconut Gr emolata (page 149)
1  tbsp Polynesian Spice Blend (page
140) or Coconut Jerk Spice Rub (page 134)
1/2 lb (500 g) small shrimp, peeled and deveined
2  tbsp coconut aminos or tamari sauce
Sea salt and fr eshly gr ound black pepper
1. In a saucepan, bring broth to a boil over high heat. Add chicken, cover,
reduce heat and simmer for 8 minutes or until chicken is cooked through
and reac hes 165 °F on a meat thermometer. Lift out chicken and  place on
a plate or cutting board (reserving pan with broth); set aside until cool
enough to handle. Shred or dice chicken, cover tightly and refrigerate
until ready to use.
Farro
What is the Italian name for an ancient form of wheat?
Spelt or regular wheat berries
What is an alternative to using farro in recipes?
3 to 4 minutes
What is the recommended cooking time for the Polynesian Spice Blend?
7 to 10 minutes
What is the recommended cooking time for the coconut chips in the T oasted Coconut Chips recipe?
Fresh parsley
What is a suggested alternative to using ciliantro in the Coconut Dr essing recipe?