Add chopped nuts, seeds, berries and
tree fruit, as desired.Roasted V egetable Frittata
Makes 4 to 6 servings
If you’r e havin g company for the weekend, this is a gr eat brunch or
br eakfast dish that you can make the night befor e. Y ou can use almost
any veg etable you have in the fridge or fr eezer and it will turn out
fabulously . Coc onut milk gives the frittata an exotic taste and brings
out the flavours of the vegetables. 1 onion, cut into quarters
1 r ed bell pepper , cut into 2-inch pieces
1 small eggplant, cut into 1-inch cubes
1  leek, white and light gr een parts, cut into 1-inch pieces
2  tbsp melted coconut oil
6 large eggs
1/3 cup coconut milk
1/2 cup shr edded cheddar cheese
3  slices stale whole wheat br ead, cut into 1-inch cubes
1  tbsp chopped fr esh basil
2  tsp fr esh thyme leaves
Sea salt and fr eshly gr ound black pepper
1. Preheat oven to 375°F . Lightly oil a 9-inch square baking dish. 2. In prepared bak ing dish, combine onion, red pepper , eggplant  and leek. Add oil and toss to coat well. R oast in preheated oven for 25 minutes or
until vegetables are tender and slightly charred at the edges. Set baking
dish aside to cool. Do not turn of f oven. 3. Me anwhile, in a bowl, beat tog ether eggs and milk. Add chee se, bread,
basil, th yme and salt and peppe r . Pour over roasted vegetables. (Mixturemay be prepared up to this point and refrigerated several hours ahead of
time or overnight. Return to room temperature before baking.) 4. Bake in preheated oven for 25 t o 30 minutes or until lightly browned and
set. Set aside to  cool for 10 minutes before cutting. Serve warm or at
room temperature. Fr ozen Br eakfast Smoothie
Makes 6 fr ozen pops
The fibr e fr om  the fruit and r olled oats combined with the coconut oil
in th is smoothie will keep yo u feeling full all morning, ca rrying you
thr ough to lunchtime or beyo nd. As a fr ozen tr eat, it makes a fast,
healthy snack—perfect morning, noon or night as a grab-and-go option
kids can easily get for themselves. 1 cup chilled pur e coconut water
1 cup vanilla-flavour ed Gr eek-style yogurt
1  cup fr ozen mango chunks
2  tbsp grated orange rind
2 oranges, separated into segments, seeds r emoved
1 tbsp large-flake r olled oats
1 to 3 tbsp softened coconut oil
1. I n a ble nder , co mbine coconut water , yogurt, mango, orange rind, orange
segments, rolled oats and oil. Secure lid and blend until smooth. Spoon
into frozen pop containers and freeze for at least 4 hours or overnight. Frozen mango chunks make this smoothie or frozen pop very thick,
but you can use  fresh mango, i f desired. T ry 1 cup frozen berries in
place of the mango. Y ou can substitute instant oats for the lar g e-flake
rolled oats. 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.Gr een Energy Smoothie
Makes 1 to 2 servings
Coconut milk gives a touch of sweetness and takes the bitter edge off
the gr eens in this delicious smoothie. I pr efer to use fr ozen gr eens in
smoothies for their convenien ce. Note that some raw gr eens such as
kale and spinach can interfe r e with thyr oid function, so it’ s always
good to steam or blanch them befor e you eat them. 1-1/2 cups coconut milk
2 tbsp sunflower seeds
1 to 2 tbsp softened coconut oil
1  tbsp chia seeds or gr ound flaxseeds
2  cups chopped spinach or kale, fr esh or fr ozen
2 ripe pears, cor ed and quarter ed
1. In a blender , combine milk, sunflower seeds, oil, chia seeds, spinach and
pears. Secure lid and blend until smooth. Chia seeds ( Salvia hispanica ) are a g reat so urce of healthy omega-3
fats and fibre. When soaked in  liquid, they turn thick and gel -like—
perfect in smoothies. 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.Strawberry Day Starter Smoothie
Makes 1 to 2 servings
Smoothies ar e a fantastic vehic le for getting your hit of coconut oil. T ry
to add 1 or 2 ta blespoons of coconut oil to all of your smoothies—it acts
as a wick to dr aw out and bur n fats that ar e stor ed in your body . This
is my tr opical spin on the ba sic California smoothie that started the
whole smoothie craze: orange juice, banana and strawberries. 1 cup coconut milk
1/4 cup orange juice
1/4 cup thick or strained plain yogurt
1 or 2 tbsp softened coconut oil
1 cup strawberries, fr esh or fr ozen
1 orange, separated into segments
1 banana, cut into 1-inch pieces
1. In a ble nder , combine milk, ora nge juice, yogurt, oil, strawberries, orange
and banana. 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.3
L u n c h
Salads
Br occo-Cauliflower Salad with Honey Lime Coconut Dr essing
Cherry Quinoa Salad
Citrus Cabbage Salad with Orange Coconut Dr essing
Curried Coconut Lettuce W raps
Mango Chicken Salad
Lettuce W edges with Coconut Blue Cheese Dr essing
Roasted Beet and Pineapple Salad with Honey Lime Coconut Dr essing
Southwestern Cauliflower and Potato Salad
Soups and Stews
Asian Gr eens Soup
Fish Chowder
Ginger ed Carr ot Squash Soup
Thr ee Bean Chili
Cr eamy Asparagus Soup
Spiced Lamb and Peanut Stew
V egetable Hot PotBr occo-Cauliflower Salad with Honey Lime Coconut Dr essing
Makes 6 servings
The Ho ney Lime Coconut Dr essing on this salad r eally co mplements
and swe etens th e crucifer ous vegetables. People who don’t like Brussels
spr outs or cauliflower may be surprised. Garnish this colourful salad
with Coconut Gr emolata (pag e 94). It’ s also gr eat topped with crispy
bacon bits, toasted coconut or sesame seeds. 2 lb (1 kg) mini r ed potatoes
1 head br occoli, cut into spears
1/2 head cauliflower , cut into flor ets
8 to 10 small Brussels spr outs
1/2 cup Honey Lime Coconut Dr essing (page 146)
1/2 r ed onion, thinly sliced
1. In a lar ge saucepan, bring 4 cu ps of salted water to a boil. Add potatoes
and simmer for 10 minutes. A dd broccoli, cauliflower and Brussels
sprouts. Simmer for 6 minutes or until vegetables are tender -crisp. Drain
and rinse with cold water . 2. In a bowl, toss prepared vegetables with dressing. Add onion and stir to
combine. Both br occoli and cauliflower produce florets as they mature. T o
prepare broccoli, I usually use 2 to 3 inches of the stem and cut the
florets into halves or quarters t o make a spear shape. Cauliflower is
cored an d the florets are cut of f  the centre of the stalk, leaving only a
1/2- to 1-inch stem. If the floret is big, I cut it into halves or quarters. Y ou can prepare the dressing while the vegetables are cooking. I
always make the full cup of dressing (even though this recip e onlyuses 1/2 cup) because it co mes in handy as a substitu te for
mayonnaise, as a sauce for pasta or as a dressing for green salads. Cherry Quinoa Salad
Makes 4 servings
A few years ago, I was in Midland, Michigan, and br ought  home five
pounds of dried cherries that wer e absolutely stunning. Their brilliant
colour and sweet citrus flavour can enhance so many dishe s and work
beautifully with the quinoa,  coconut and salty cr eaminess of the
pistachios in this salad. 1  cup quinoa, rinsed and drained
2  tbsp melted coconut oil
1 onion, finely chopped
3  tbsp coconut vinegar or balsamic vinegar
1/4 cup dried cherries
1/4 cup coarsely chopped pistachio nuts
1/4 cup chopped fr esh parsley sea salt and fr eshly gr ound black pepper
1. I n a sa ucepan, bring 2 cups of  water to a boil. Add quinoa, cover and
reduce heat to low . Simmer for 15 minutes or until water has been
completely abso rbed and quinoa is tender . Fluf f with a fork, let  stand for
5 minutes and transfer to a salad bowl. Set aside. 2. Meanw hile, in a skillet, heat oil over medium heat. Sauté onion for 5
minutes or until soft. Remove from heat and stir in vinegar . 3. Add  on ion mix ture, cherries, pistachios and parsley to quinoa and toss to
combine. Season to taste with salt and pepper .Citrus Cabbage Salad with Orange Coconut Dr essing
Makes 6 servings
Her e’ s a new twist on an old favourite, the W aldorf salad. The Orange
Coconut Dr essing r eally makes this version come alive. 4 cups thinly sliced cabbage
2 cups shr edded carr ot
2 apples, finely chopped
1/2 cup coarsely chopped dates
1/2 cup coarsely chopped walnuts
1/4 cup shr edded unsweetened coconut, fr esh or dried
1 cup Orange Coconut Dr essing (page 152)
1. In a salad bowl, combine cabbage, carrot, apples, dates, walnuts and
coconut. Drizzle with dressing and toss to coat well. Y ou’ll find several interesting v arieties of cabbage at farm stan ds and
farmers’ markets. I like to use red cabbage in this recipe, but you can
experiment with Savoy , pictured left, or bok choy .Curried Coconut Lettuce W raps
Makes 8 wraps
These small lettuce packets make a neat appetizer or salad alternative
at lunch  or dinner . Y ou can m ake them up to a day ahead and keep
them, tightly cover ed, in the r efrigerator . 2 tbsp melted coconut oil
1  onion, chopped
2  cloves garlic, finely chopped
1 small jalapeno pepper , finely chopped (optional)
1 tbsp Madras Curry Spice Blend (page 139)
1/2 cup Coconut Garlic Mayonnaise (page 155), Coconut Y ogurt
Mayonnaise (page 156) or r egular mayonnaise
1/4 cup plain yogurt
1 sweet potato, cooked and diced
1/3 cup chopped almonds
1/4 cup toasted shr edded coconut, fr esh or dried
8 lettuce leaves
1. I n a ski llet, hea t oil over medium heat. Sauté onion for 5 minutes. Add
garlic, jalapeno (if using) and curry spice blend. Cook, stirring
constantly , for 2 minutes. Remove from heat and set aside to cool. 2. Me anwhile, in a lar ge bowl, co mbine mayonnaise, yogurt, swe et potato,
almonds and toasted coconut. A dd cooled onion mixture and stir well. Scoop 1 /3 cup of the filling mix ture into the centre of a lettuce leaf. Fold
the top and bottom of the lettu ce over the filling and roll into a wrap. Repeat with remaining lettuce and filling.Y ou can  substitu te a pinch to 1-1/4 tsp cayenne pepper or any fresh hot
pepper for the jalapeno. For this recipe, use long-stran d or thick flakes of sweetene d or
unsweetened coconut. (Note that sweetened coconut will toast faster
than unsweetened coconut.) 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. Use iceber g or Boston bibb lettuce for the wraps. W ash and core the
lettuce. Separate, dry and chill the leaves in the refrigerator for 30
minutes or until crisp.Mango Chicken Salad
Makes 4 servings
Don’t b e turne d off by the number of ingr edients in this r ecipe. It’ s
r eally n ot that hard to make, especially if you cook the chic ken br east
ahead of time. 1  boneless skinless chicken br east
2  cups chicken br oth or water
1 tbsp coconut vinegar
1 tbsp coconut nectar
1 tbsp melted coconut oil
1 onion, finely chopped
1  clove garlic, minced
2  tbsp Madras Curry Spice Blend (page 139)
2 tbsp coconut flour
1/2 cup coconut milk
1/2 cup Coconut Garlic Mayonnaise (page 155), Coconut Y ogurt
Mayonnaise (page 156) or r egular mayonnaise
4 mangoes, diced
2 stalks celery , chopped
1 cup fr esh bean spr outs
sea salt and fr eshly gr ound black pepper
4 chilled lettuce leaves
1. In a saucepan, combine chicken, broth, vinegar and nectar . Bring to a boil
over hig h heat. Cover , reduce heat and gently simmer for 8 to 12 minutes
or until  chicken is cooked th rough and reaches 165°F on a meatthermometer . T r ansfer chicken to a plate and set aside to cool . Reserve
broth in the pan. 2. Meanw hile, in a skillet, heat oil over medium heat. Sauté onion for 5
minutes. Add garlic and curry s pice blend and cook, stirring fr equently ,
for 1 minute. Add flour and cook, stirring constantly , for 1 minute. Whisk
in re served chicken poaching liq uid and cook, whisking constantly , for 6
minutes or until mixture begins to thicken. Add milk and cook, stirring
frequently , for 3 minutes or until mixture is thick and creamy . Set aside to
cool. Stir in mayonnaise. 3. Me anwhile, dice or shred poached chicken breast and transfer to a lar ge
bowl. A dd mangoes, celery , bean sprouts and mayonnaise mixture and
toss to combine . Season to tast e with salt and pepper . W ash, core and
drain let tuce well. Pat dry , cover and chill in the refrigerator fo r at least
30 minu tes or up to a day in advance. T o serve, divide salad into 4 equal
portions and spoon into lettuce cups. Lar ge leaf lettuce such as Boston bibb or iceber g work best in this
recipe if  you scoop the salad int o cups. Y ou can also serve on a  bed of
mixed greens instead. For con venience, you can make the salad mixture up to 2 day s in
advance and store, tightly cover ed, in the refrigerator . Fill lettuc e cups
just before serving.Lettuce W edges with Coconut Blue Cheese Dr essing
Makes 4 servings
This sa lad is a slice of pur e, cool, crisp pleasur e—perfe ct for hot
summer days. It’ s no wonder a version of this salad was a standard in
the 1950s. After using artisan al gr eens for so long, I was pleasantly
surprised by the sweetness  of iceberg lettuce, which has been
languishing in pr oduce aisles for a long time. The r eal secr et is to chill
the lettuce well. 1 head iceberg lettuce
1 cup Coconut Blue Cheese Dr essing (page 146)
1/2 cup chopped pecans or walnuts
1/2 cup crisp bacon bits (optional)
1/2 cup chopped dried cherries or cranberries
1. W ash, core and drain lettuce well. Pat dry , cover and ch ill in the
refrigerator for at least 30 minutes or up to 1 day in advance. 2. Cut  the  lettuce into 4 equal wedges. Drizzle each wedge with  about 1/4
cup dres sing and  sprinkle with e qual amounts of pecans, bacon (if using)
and cherries. If using a lar ge head of lettuce,  you may wish to halve the he ad and
then cut 3 wedg es out of each half (instead of 2) so the wedg es are
smaller . Roasted Beet and Pineapple Salad with Honey Lime Coconut
Dr essing
Makes 4 servings
Pineapple is a surprising ingr edient her e, but it takes the dish out of the
r ealm of the ordinary . It’ s my default salad in the winter . 2 lb (1 kg) baby beets, trimmed
2 tbsp melted coconut oil
2 cups drained pineapple chunks, fr esh or canned
1/4 cup shr edded fr esh basil
1/2 cup crumbled feta cheese or soft goat cheese
1/2 cup Honey Lime Coconut Dr essing (page 146)
1. Preheat oven to 400°F . Line rimmed baking sheet with parchment paper . 2. On prepared baking sheet, toss beets with oil. Roast in preheated oven for
30 minu tes. Stir  in pineapple a nd roast for another 15 minute s or untilbeets are easily pierced with a knife. Set aside to cool. Peel beets if
required and cut into quarters. 3. In a bo wl, com bine cooked beets and pineapple, basil and fet a. Drizzle
with dressing and toss to coat well. Baby beets are s mall and tender and the skin has not yet thicke ned, so
they usually do not require much in the way of trimming. T o prepare
them for this dish, using a sharp knife, cut of f the top and the stringy
tail and scrape a way any thick skin around the top of the beet; rinse
and pat dry . If using  mature beets with thi ck, coarse skins, trim as descr ibed
above, c ut into quarters, roast, cool and either rub of f the ski n with
your fingers or use a paring knife to peel it of f.
Don’ t throw away the tasty beet greens: W ash, dry and use them in
salads and recipes wherever kale or spinach is called for .Southwestern Cauliflower and Potato Salad
Makes 4 servings
T ry ma king your own spice b lends—they ar e the cornerstone of most
r ecipes. This dish is the per fect example: Coconut Jerk Spice Rub
delivers the essence of Southwestern flavour . Y ou might think smokey
chile with coconut is an unusual pairing, but it works. 2 lb (1 kg) mixed mini r ed and yellow potatoes
1/2 small head cauliflower , cut into flor ets
4 tbsp melted coconut oil, divided
1  onion, quarter ed
2  cloves garlic, finely chopped
1 r ed or orange bell pepper , coarsely chopped
1 tbsp Coconut Jerk Spice Rub (page 134)
1 tbsp whole fennel seeds
1 tsp whole cumin seeds
1/4 cup toasted sunflower seeds
1. In a saucepan, bring 6 cups wa ter to a boil over high heat. Ad d potatoes
and return to a  boil. Reduce heat and simmer for 15 minu tes. Add
cauliflower and simmer for 5 to 7 minutes or until tender . Drain  and rinse
under cool running water . Set aside. 2. In a ski llet, heat 2 tbsp oil over  medium heat. Sauté onion for 5 minutes. Add garlic, orange pepper , spice rub, fennel and cumin and cook, stirring
frequently , for 3 minutes or until peppers are tender . Add remaining oil
and potatoes, cauliflower and sunflower seeds and cook, stirring
frequently , for 3 to 5 minutes or until potatoes and cauliflower are lightly
browned. Serve warm or chilled.Asian Gr eens Soup
Makes 4 to 6 servings
On its own, w ith the gr eens and coconut milk, this is a warm and
comforting soup, but sometim es I add cooked noodles, rice or other
grains i f I have leftovers. V ie tnamese cinnamon is differ ent than the
variety we normally get in North America—its warming sweetness,
along with the coriander , is what r eally gives this soup its Asian flavour . 2  tbsp melted coconut oil
1 onion, chopped
3  cloves garlic, finely chopped
1  tbsp V ietnamese Five-Spice Blend (page 143)
3 cups chicken br oth
2  cups thinly sliced bok choy
2 cups chopped kale
1 cup fr esh snow peas, sliced lengthwise
1 can (14 oz/398 mL) coconut milk
1/4 cup chopped fr esh parsley
1. In a soup pot or lar ge saucepan, heat coconut oil over medium heat. Sauté
onion for 5 min utes or until soft. Add garlic and spice blend a nd cook,
stirring constantly , for 2 minutes or until garlic is soft. 2. Add broth and bring to a boil. Stir in bok choy , kale and snow peas and
simmer for 10 minutes. Stir in coconut milk and parsley and simmer for 2
to 3 minutes or until peas are tender -crisp.Bok cho y and baby bok choy ( Brassica rapa  sb. Pekinensis ) or other
varieties of Chinese cabbage a re all suitable for use in this h ealthy
soup. D ice, cho p or thinly slice  the tender white stems and chop or
thinly shred the leaves. Remove  and discard any tough stems and ribs
from the leaves. Snow peas ( Pisum sativum  var . saccha-ratum ), often called sugar snap
peas, are  the fresh, immature and tender peas in the pod mos t often
used in Asian dishes. A vailable most of the year , the whole pod may be
chopped or thinly sliced lengthwise and enjoyed raw or cooked  in this
recipe.Kale ( Brassica oleracea  a cephal a group ) is enjoying a well-deserved
popularity due to the vitamins A, B and C, calcium and magnesium itcontains. If you are just startin g to experiment with kale, lo ok for
young leaves—they are more tender and slightly sweeter . If using
mature kale, remove and disc ard tough stems and ribs, sta ck the
leaves, and use a sharp knife to chop or shred them. Y ou ca n find
heirloom varieties of kale at many farmers’ markets. Purple kale,
Ragged Jack and Black T uscan are my favourites.Fish Chowder
Makes 4 to 6 servings
In the summer , when tomatoe s ar e fr esh and fabulous, I coarsely chop
a co uple and toss them into this soup for added colour , taste and
goodness. If summer squash is not available, substitute equal amounts
of zucchini or leek. 3 slices side bacon, chopped
2 tbsp melted coconut oil
1  onion, chopped
2  cloves garlic, finely chopped
1  small yellow summer squash or gr een zucchini, diced
2  cans (14 oz/398 mL each) coconut milk
2-1/2 cups diced potatoes (about 2 potatoes)
2 stalks celery , diced
2 bay leaves
1 lb (500 g) whitefish, cut into 1-inch cubes
1 can (5.4 oz/160 mL) coconut cr eam
1/4 cup chopped fr esh parsley
1. In a soup pot or lar ge saucep an, cook bacon over medium-low heat,
stirring f requently , for 10 minutes or until crisp and all of the fat has been
released. Using a slotted spoon, transfer bacon to a plate lined w ith paper
towel and set aside. Drain and discard bacon fat from pot. 2. Usi ng th e same pot, heat oil ove r medium heat. Sauté onion for 5 minutes
or until soft. Add garlic and sq uash and cook, stirring frequently , for 5
minutes. Add milk and bring to a boil. Stir in potatoes, celery  and bay
leaves. Cover , reduce heat to low and simmer for 20 minutes. Add
whitefish, reserved bacon, cream and parsley and simmer for 10 to 15
minutes or until potatoes are fork-tender and fish is cooked through
(when done, the fish will turn opaque and flake easily with a fork). Small, t ender yellow summer squash or zucchini work best in this
recipe. In p lace of whitefish, try makin g this chowder with fresh or fr ozen
snapper , cod, halibut, trout or salmon. Y ou can also add sc allops,
shrimp or crab.Ginger ed Carr ot Squash Soup
Makes 6 servings
This soup is a gr eat winter standby that’ s filling and warming (ginger is
a warming herb). 2  tbsp melted coconut oil
1 onion, chopped
1 tbsp Garam Masala Spice Blend (page 137)
1 tbsp finely chopped gingerr oot
3  cups chicken or vegetable br oth
1 carr ot, diced
1/2 butternut or acorn squash, peeled, seeded and diced
1/2 cup coconut cr eam, divided sea salt and fr eshly gr ound black
pepper
3 tbsp unsweetened coconut flakes, fr esh or dried
1. In a soup pot o r lar ge saucepan, heat oil over medium heat. Sauté onion
for 5 minutes or until soft. Add  Garam Masala Spice Blend an d ginger
and cook, stirring constantly , for  1 minute. Add broth and bring to a boil. Stir in carrot and squash. Reduc e heat and simmer for 20 minutes or until
vegetables are tender . 2. Add  cre am and , using an imm ersion blender , purée the soup. Season to
taste with salt and pepper . T o serve, garnish with toasted coconut flakes. If you don’ t have an immersion blender , use a regular blender: In 2
batches, purée the soup, adding 1/4 cup coconut cream to each batch. Return p uréed s oup to pot over medium heat and stir for 1 minute or
until heated through.Thr ee Bean Chili
Makes 6 to 8 servings
Every good cookbook needs a chili r ecipe—this is mine. I like this dish
because it’ s pr oof that you don’t need meat to have a hearty , warming
meal. Garnish the chili with shr edded cheddar cheese, Coconut
Gr emolata (pa ge 149) or chopped, toasted nuts. Serve with warm
tortillas or crusty country br ead. 2 tbsp coconut oil
1 onion, chopped
1  r ed or gr een bell pepper , chopped
2  cloves garlic, finely chopped
1 tbsp Coconut Jerk Spice Rub (page 134)
1 can (28 oz/796 mL) diced tomatoes and juices
1 can (14 oz/398 mL) coconut milk
1 tbsp coconut aminos or tamari sauce
1 can (14 oz/398 mL or 19 oz/540 mL) pinto beans, rinsed and drained
1 can (14 oz/398 mL or 19 oz/540 mL) black beans, rinsed and drained
1 can (14 oz/398 mL or 19 oz/540 mL) r ed kidney beans, rinsed and
drained
1 tbsp chopped fr esh or egano
1/4 cup chopped fr esh cilantr o or flat-leaf parsley
1. In a lar ge sauc epan or Dutch oven, heat oil over medium heat. Sauté
onion and bell p epper for 5 minutes. Add garlic and spice rub a nd cook,
stirring f requently , for 2 minutes. Add tomatoes and juices and bring to a
boil.2. Add milk, aminos, pinto beans, black beans, kidney beans and oregano. Cover , r educe heat to low an d simmer , stirring occasionally , for 20
minutes. Stir in cilantro. If de sired, you can substitute C oconut Jerk Spice Rub (page 1 34) or
store-bought Jamaican jerk spice for the Coconut Jerk Spice Rub. Y ou can use chickpeas, lentils, lima beans or white beans in this
recipe. I f you prefer a meaty chili, sauté 1/2 lb (250 g) ground c hicken
or pork with the onion in Step 1. A Dutch oven is  a lar ge cooking  pot with a lid used to simmer foods
on t op of the stove or in the oven for long periods of time. It is
traditionally made of cast iron or ceramic-coated cast iron, but
stainless steel versions are avail able. They are heavy , and the lids are
usually dimpled in order to con dense steam and return the liquids to
the pot. If you don’ t have a Dut ch oven, you can use a lar ge cast iron
skillet or a pot, with a lid, that is both flame- and oven-proof.Cr eamy Asparagus Soup
Makes 4 servings
I liv e cl ose to an asparagus farm, so when asparagus is in season, we
practically live on it. If you’r e like me and you devour asparagus when
it’ s fr esh in the spring, this soup is a gr eat way to use up the stalks, and
you can save the tips for mor e flashy stir -fry dishes. Coconu t milk is a
convenient and healthier substitute for heavy cr eam, and  its subtle
sweetness works well in savoury dishes. 1 tbsp melted coconut oil
1 onion, chopped
1 leek, white and light gr een parts, chopped
1 tbsp fr esh thyme leaves
1  potato, chopped
3 cups chicken br oth
2  lb (1 kg) fr esh asparagus, trimmed and cut into 1-inch pieces
1 can (5.4 oz/160 mL) coconut cr eam
1/2 cup toasted coconut or
Coconut Gr emolata (page 149)
1. In a soup pot o r lar ge saucepan, heat oil over medium heat. Sauté onion
and leek  for 5 minutes or until  soft. Add thyme and potato and cook,
stirring constantly , for 1 minute. Add broth and bring to a boil. Reduce
heat and simmer for 15 minutes. Stir in asparagus and cream and simmer
for 5 minutes or until vegetables are tender . 2. T o serve, garnish with toasted coconut. Most people assume that young , thin stalks of asparagus will be more
tender th an olde r , thicker stalks, but in fact, thicker stalks are be st. The
cellulose (the substance that makes it possible for the plant to shoot out
of th e ground an d stand straight up) is stronger—and tougher—in thin
stems than in lar ger stalks that have fleshed out.Spiced Lamb and Peanut Stew
Makes 4 to 6 servings
I l ove this comb ination of spiced lamb with coconut cr eam and peanuts. It’ s a delicious dish for a humble stew—you can use this one for
entertaining anytime. 2 tbsp melted coconut oil
2 onions, chopped
2 cloves garlic, finely chopped
1 fr esh or dried cayenne pepper , finely chopped (optional)
1 tbsp Madras Curry Spice Blend (page 139)
1-1/2 lb (750 g) boneless lamb, cut into 1-inch cubes
1  can (28 oz/796 mL) diced tomatoes and juices
4 carr ots, sliced
2  potatoes, cut into 1-inch cubes
1 can (5.4 oz/160 mL) coconut cr eam
1/4 cup coarsely chopped r oasted peanuts
1/4 cup chunky peanut butter
1. In a soup pot or  lar ge saucepan, heat oil over medium heat. Sauté onions
for 5 minutes. Add garlic, cayenne pepper (if using) and curry spice
blend an d cook , stirring constantly , until garlic is soft, 2 to 3  minutes. Add lamb and cook, stirring constantly , until evenly browned, 2 to 3
minutes. Stir in tomatoes with juices and bring to a boil. Reduc e heat to
low , cover and simmer for 50 minutes or until lamb is cooked an d tender . Add carrots and potatoes and simmer for 10 minutes or until fork-tender . 2. Add cream, peanuts and peanut butter and stir to combine. Continue to
heat until last 3 ingredients are warm.Madras Curry Spice Blend is mildly hot to my palate. If desire d, omit
the cayenne pepper and use on ly 1 tsp of the curry spice blend. Y ou
can always add more heat and spice to suit your taste.V egetable Hot Pot
Makes 4 servings
This makes for a quick meal. If your kids don’t like the veggies in the
r ecipe, you can swap them with others they pr efer . For a fun family
lunch, kids can cook their own vegetables on skewers if you have a
portable hotplate to keep the br oth simmering. 2 tbsp coconut oil
1  onion, cut into quarters
2  long, thin Japanese eggplants, cut into 1-inch cubes
2 cloves garlic, finely chopped
1  tbsp Madras Curry Spice Blend (page 139)
2  cups chicken br oth
2 parsnips, cut into 1-inch cubes
2 tbsp cr eamed coconut
1 tbsp fr eshly squeezed lime juice
1/4 cup shr edded fr esh basil or
Coconut Gr emolata (page 149)
1. In a lar ge sauc epan or Dutch oven, heat oil over medium heat. Sauté
onion an d eggpl ant for 5 minut es. Add garlic and curry spice blend and
cook, sti rring fre quently , for 2 m inutes. Add chicken broth and bring to a
boil. 2. Add parsnips, cover and reduce heat to low . Simmer , stirring
occasionally , fo r 10 minutes or until vegetables are tender . Stir in
creamed coconut, lime juice and basil and heat through. A Dutch oven is  a lar ge cookin g pot with a lid used to simmer foods
on t op of the stove or in the oven for long periods of time. It istraditionally made of cast iron or ceramic-coated cast iron, but
stainless steel versions are avail able. They are heavy , and the lids are
usually dimpled in order to con dense steam and return the liquids to
the pot. If you don’ t have a Dut ch oven, you can use a lar ge cast iron
skillet or a pot, with a lid, that is both flame- and oven-proof.4
D i n n e r
Main Dishes
Braised Beef and V egetables in Coconut Sauce
Bean and Nut Loaf
Chicken in Pineapple Boats
Citrus Glazed T urkey
Coconut Curry Chicken
Crispy Baked Fish
Mor occan Mango Chicken T agine
Lamb Curry
Mushr oom Ragout with Quinoa
One-Pot Pork and V egetable Bake
Seasonal V egetable Biryani
Shrimp in Coconut Sauce
Spiced Slow-Cooked Chicken
Sweet Potato Shrimp Cakes
Noodles and Pasta
Bahmi (Pork Noodles)
Coconut Rice
Bulgur and Lentils with Coconut Gr emolataCoconut Barley Risotto
Farr o Stir -Fry
Herbed Rice Pilaf
Nasi Gor eng (Indonesian Fried Rice)
Roasted Cauliflower Rigatoni
Soba Noodles with Peanut Sauce
V egetable Side Dishes
Baked Spinach
Br occoli with Sesame Dr essing
Cashew V egetable Ragout
Chard and Chickpeas
Cheesy Baked Eggplant
Coconut Polenta
Gr een Shiitake Stir -Fry
Island V egetable Sauté
Thr ee Bean Stir -Fry
Potato-Stuffed Acorn SquashBraised Beef and V egetables in Coconut Sauce
Makes 4 to 6 servings
Because you ar e braising, you can use a less-tender cut, but be sur e to
pound the meat to help ten derize it. The vegetables cook into the
coconut sauce and give it a rich flavour and textur e.
1  lb (500 g) flank steak or inside beef r ound
2  tbsp coconut flour , divided
1 tbsp coconut oil
1 onion, coarsely chopped
3  cloves garlic, finely chopped
1 eggplant, coarsely chopped
1 r ed bell pepper , coarsely chopped
3/4 cup coconut milk
1 tbsp coconut aminos or tamari sauce
1. Place steak on a lar ge sheet of parchment paper or cutting board. Sprinkle
with 1 tablespoo n of flour and, using a meat mallet, pound until about 1/2
inch thic k (or thinner than it wa s when you started). Flip and repeat with
remaining flour . Cut into 1/2-inch-wide strips. Cut the strips into 1- to 2-
inch lengths. Set aside. 2. In a flameproof tagine, Dutch oven or lar ge skillet, heat oil ove r medium
heat. Add onion and sauté for 5 minutes. Add garlic and cook, stirring
frequently , for 1 minute. Add beef strips and cook, stirring constantly , for
3 t o 4 minutes or until browned on all sides. Stir in eggplant, red pepper ,
milk and aminos. Bring to a boil. Cover , reduce heat to low an d simmer
for 2 0 m inutes o r until meat is tender and vegetables have been reduced
into the sauce. Y ou can use 2 or 3 small, thin Japanese eggplants (photograph, at left)
or 1 plump Italian eggplant (photograph, at right). T o p repare the eggplant: Using  a sharp knife, remove the top and
bottom f rom the eggplant. Partially remove the skin in alternating 1-
inch stri ps to make a striped pattern. Stand the eggplant up on its wide
end and  cut it lengthwise into 1/4-inch slices. Arrange on the cutting
board in  stacks of 3. Cut each stack lengthwise into 1/2-inch strips,
then cut across the strips to make 1/2-inch cubes. I u se my tagine for this dish, but you can use a heavy-botto med
skillet or Dutch oven as long as it has a lid. Be sure that when you turn
the h eat down to  simmer in Ste p 2, the mixture actually does simmer . Y ou may have t o check after a few minutes and adjust the hea t up or
down in order to keep the mixture simmering just under a hard boilBean and Nut Loaf
Makes 6 servings
This dish made its debut a t an annual meeting of the W omen’ s
Culinary Network in T or onto and was well-r eceived by many
discerning Canadian foodies. I t raises the question “Who needs meat?”
Obviously no one when you combine mushr ooms, cashews and coconut
milk wi th a gr eat spice blend. The loaf holds together beautifully and is
delicious served  warm or at r oom temperatur e the next day . I’m sur e it
will be just as much of a hit at your next potluck outing. 1 tbsp melted coconut oil
1  onion, chopped
2  cups chopped mushr ooms
1 tbsp Garam Masala Spice Blend (page 137)
1 to 2 dried chiles, crushed (optional)
1/4 cup coconut milk
3  large eggs
3/4 cup fr esh whole wheat br eadcrumbs
1/4 cup coconut flour
1 can (19 oz/540 mL) white beans, rinsed, drained and mashed
1-1/2 cups cashews, chopped
1/3 cup chili sauce
1. P reheat  oven to 350°F . Line an 8- × 4-inch loaf pan with p archment
paper or grease lightly with coconut oil. 2. In a ski llet, heat oil over mediu m heat. Sauté onion for 5 minutes. Stir in
mushrooms, spice blend and chile (if using). Cook, stirring fr equently ,
for 6 minutes o r until vegetables are tender . Add milk and  simmer ,stirring occasion ally , for 10 min utes or until liquid is reduced. Set aside
to cool. 3. In a lar ge bowl, beat together eggs, breadcrumbs and f lour . Add
mushroom mixture, beans and cashews and stir until mixed well. Spoon
into prep ared pa n, packing the mixture down with the back of a spoon. Make a well down the centre of the top of the mixture and pour chili
sauce into the indentation. Bake in preheated oven for 1 hour or until the
loaf begins to p ull away from the sides of the pan. Set aside for 15
minutes before lifting out of pan and slicing.Chicken in Pineapple Boats
Makes 4 servings
If y ou want dr ama, this r ecipe is a showboat, and yet it is  so easy to
pr epar e. Of course, you can u se canned pineapple chunks and serve it
on a dinner dish, but what fun would that be? 2 cups strained plain yogurt
1/4 cup shr edded coconut, fr esh or dried
1 tbsp fr eshly squeezed lime juice
1  tbsp T andoori Spice Blend (page 142)
4 boneless skinless chicken br easts, cut into 1-1/2-inch cubes (about
1-1/2 lb/750 g)
2  ripe pineapples
1/4 cup toasted sliver ed almonds
1/4 cup toasted grated coconut, fr esh or dried
1. Preheat barbeque to medium-high. Lightly oil 8 metal kebab skewers. 2. I n a lar ge bowl , combine yogurt, shredded coconut, lime juice and spice
blend. A dd chic ken and stir to  coat well. Cover and refrigera te for 30
minutes. 3. Meanwhile, using a sharp knife, cut pineapples in half through the top
leaves le ngthwise to the base. Using a paring knife, cut out the flesh,
leaving the shells intact. Set shells aside. Cut pineapple flesh into 1-1/2-
inch cubes. Thread even portions onto 4 prepared skewers. Set aside. 4. Thread even portions of the chicken onto remaining skewers. Grill for 5
minutes. T urn chicken over . A dd pineapple skewers to the g rill. Grill
both chicken and pineapple for  4 to 5 minutes, turning pineapple once,
until ch icken is cooked through and reaches 165°F on a meat
thermometer .5. S lide chicken an d pineapple of f skewers into pineapple shells and garnish
with almonds and coconut. Y ou can  use wooden skewers, but metal conducts heat best so th e food
cooks faster . Grill the pineapple and chicken on separate skewers—the chicken
takes longer to cook. An outdoor barbeque works best, but you can also use a cast iron
grill pan or the oven broiler (cooking times may vary). T o strain yogurt: Line a sieve with a double layer of cheesecloth and
place over a bow l. Empty one 1 -lb (500 g) container of yogurt into the
sieve and refrigerate for 15 minutes. (Y ou can let it sit overnight, but
the s trained yogurt will measure less than the 2 cups called for  in the
recipe. The longer the yogurt d rains, the thicker it becomes.) D iscard
the liquid or use it to substitute for milk in baked goods or soup. 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.Citrus Glazed T urkey
Makes 4 servings
The sweet but tart glaze is exceptional on poultry , fish and pork. Brush
it on liberally w hile grilling the meat, but be sur e to discard any unused
portions. Glaze
Makes 2-1/4 cups
1 cup coconut nectar or liquid honey
1/2 cup fr eshly squeezed lemon juice
1/2 cup fr eshly squeezed orange juice
1/4 cup tamari or soy sauce
Rub
Makes 1/4 cup
3  tbsp Coconut Jerk Spice Rub (page 134)
1 tbsp coconut flour
4  skinless turkey thighs
(about 2 lb/1 kg)1. In a saucepan, combine necta r , lemon juice, orange juice and tamari. Bring to a boil over high heat, reduce heat and simmer for 5 minutes or
until thickened slightly . T ransfer to a lar ge bowl and set aside to cool. 2. In a small bowl, combine spice rub and coconut flour . Using yo ur hands,
rub the mixture evenly onto the turkey thighs, coating both sides. T ransfer the thighs and any loos e rub to the cooled glaze in the saucepan. Cover an d refrig erate for at leas t 30 minutes or overnight. Bring  to room
temperature before cooking. 3. Preheat barbeque to medium-high. 4. U sing tongs, tr ansfer the thighs to the preheated grill, reserving glaze. Cook, tu rning o ften and brushing with reserved glaze, for 15 minutes or
until th e turkey is cooked th rough and reaches 160°F on a meat
thermometer . If desired, you can substitute the Coconut Jerk Spice Rub w ith an
equal am ount of  Jamaican jerk spice, which you can find in th e spice
aisle of most supermarkets.Coconut Curry Chicken
Makes 4 servings
Coconut and curry ar e a dynamite flavour combination, and I use them
together a lot. In this dish, the coconut flour coating th ickens the
coconut milk in the sauce and the curry and ginger spice s give it a
world-class flavour . 2 tbsp coconut flour
1 tsp coconut sugar crystals
1  tsp sea salt
8 chicken thighs (about 2 lb/1 kg)
2  tbsp melted coconut oil
2 onions, coarsely chopped
2  cloves garlic, finely chopped
1 tbsp fr eshly grated gingerr oot
3  tbsp Madras Curry Spice Blend (page 139)
1 cup chicken br oth
1 cup coconut milk
1 banana, coarsely chopped
1 sweet potato, coarsely chopped
1 bay leaf
1. In a flat bowl o r pie plate, com bine flour , sugar crystals and salt. Dredge
thighs in the mixture to coat them. Reserve any extra flour mixture. 2. In a Dutch oven, heat oil over medium heat. Add chicken thighs and cook
for 10 minutes or until browned  well on all sides. T ransfer to a plate and
set aside.3. Drain all but 2 tablespoons of oil in the pot. Add onions and sauté for 5
minutes. Add garlic, ginger an d curry spice blend and cook , stirring
constantly , for 2 minutes or unti l onions are soft. Return reserved chicken
to the pot along with any reser ved flour mixture. Add broth a nd milk. Bring to  a boil, reduce heat to lo w and add banana, sweet potato  and bay
leaf. Cover and simmer for 25 minutes or until potato is fork-tender and
chicken is cooked through and reaches 160°F on a meat thermometer . A Dutch oven is  a lar ge cookin g pot with a lid used to simmer foods
on t op of the stove or in the oven for long periods of time. It is
traditionally made of cast iron or ceramic-coated cast iron, but
stainless steel versions are avail able. They are heavy , and the lids are
usually dimpled in order to con dense steam and return the liquids to
the pot. If you don’ t have a Dut ch oven, you can use a lar ge cast iron
skillet or a pot, with a lid, that is both flame- and oven-proof.Crispy Baked Fish
Makes 4 servings
The crispy topping on this fish, with its fr esh flavours of lemon and
coconut, will appeal to kids a nd those who don’t like the taste of fish. It’ s also gr eat on baked pasta dishes, r oasted vegetables and casser oles. One 1-lb (500 g) fillet of tr out, whitefish or salmon
1/2 lemon
Crispy T opping
1/3 cup whole almonds or pecans
3 cloves garlic
1  cube candied ginger
2  slices stale whole wheat br ead, cut into 1-inch cubes
2 tbsp softened coconut oil
1 tbsp fr esh thyme leaves or chopped fr esh basil
1. Pre heat oven to 350°F . Line a rimmed baking sheet with parchment
paper . 2. Rin se fi sh unde r cool running w ater , pat dry and arrange, skin-s ide down,
on prepared baking sheet. 3. In a food proce ssor or blender , combine almonds, garlic, ging er , bread,
oil and thyme and pulse until finely chopped. Spread evenly over the top
of th e fis h, patting to form a crus t. Bake in preheated oven for 15 minutes
or u ntil the topp ing is crispy an d the fish turns opaque and flakes easily
with a fork.Mor occan Mango Chicken T agine
Makes 4 servings
Coconut and garam masala m ake a perfect combination for this fruity
chicken dish. Cooking in a tagine is like poaching. The liquids do not
evaporate and the fruit r educes into the sauce as the dish cooks. 3  tbsp melted coconut oil
2 onions, cut into quarters
4  cloves garlic, coarsely chopped
1  tbsp Garam Masala Spice Blend (page 137)
2  dried cayenne peppers, crushed
1  tomato, cut into quarters
2  mangoes, coarsely chopped
1/4 cup coconut milk
4 skinless chicken br easts (bone in or out)
1. I n a lar ge flameproof tagine or Dutch oven, heat oil over med ium heat. Add oni ons and cook, stirring frequently , for 5 minutes. Add garlic andcook, sti rring fre quently , for 1 to 2 minutes or until onion is soft. Stir in
Garam Masala Spice Blend and cayenne. 2. Add  tom ato, m angoes and milk. Bring to a boil, stirring consta ntly . Add
chicken, meaty side down, slidi ng it around and moving onions away so
the chicken is in  direct contact with the bottom of the tagine. Cook for
about 3 minutes or until bottom of chicken is browned. 3. U sing tongs, turn chicken over . Cover with lid, reduce heat to low and
simmer , stirring once, for 35 minutes or until cooked through and
thickest part of chicken reaches 165°F on a meat thermometer . The cayenne pepper ( Capsicum annum  ‘c ayenn e’) is a small, hot red
pepper t hat grows to about 1-1/2 to 2-inches long. It is som etimes
available fresh in supermarkets or farmers’ markets, but more often it
is dr ied and sold  whole, flaked ( also known as “hot pepper flak es”) or
powdered. Y ou can substitute th e dried cayenne in this recipe with 1
tsp (or less) hot pepper flakes or cayenne powder . A tagine is a 2-piece clay pot w ith a cone-shaped lid that has been
used by nomadic  Middle Eastern (Berber) tribes for centuries. It  is also
the word used to describe dish es cooked in the unique pot. Foods
cooked in a tagine are incredibly moist, often cooked in velvety fruit
sauces that are spectacular whe n served with rice or noodles. If you
don’ t ha ve a flameproof tagine (one that may be used safely on  top of
the stove), use a Dutch oven with a lid.Lamb Curry
Makes 4 servings
Another delicious curry—and a cancer -fighting dish. W e rar ely think
of th e foods we eat as helping to r educe the risk of cance r or other
diseases, but healthy food is indeed our medicine. This dish has health
benefits in spades: coconut o il, onion, garlic and curry sp ices ar e all
gr eat cancer busters. Serve w ith couscous, Coconut Rice (page 93) or
Herbed Rice Pilaf (page 100). 4 tbsp melted coconut oil
2 lb (1 kg) boneless lamb, cut into
1-inch cubes
1 onion, chopped
1 r ed bell pepper , chopped
1 carr ot, chopped
4 cloves garlic, chopped
1 tbsp Madras Curry Spice Blend (page 139)
1 tbsp gr ound coriander
1  tsp sea salt grated rind of 1 lemon (optional)
2  cups coconut milk
1. I n a lar ge flameproof tagine or Dutch oven, heat oil over med ium heat. Add lam b and cook, turning oft en, for 4 minutes or until browned on all
sides. T ransfer to a plate and set aside. 2. A dd onion, red  pepper and car rot to the tagine and sauté for 5 minutes. Add garlic, curry spice blend, coriander , salt and lemon rind (if using)
and cook , stirring frequently , for 1 minute. Add milk and bring to a boil. Add reserved lamb. Cover , reduce heat to low and simmer for 1 hour or
until meat is tender .Mushr oom Ragout with Quinoa
Makes 4 servings
This ragout is so versatile: Y ou can also serve it with polenta or
scrambled eggs  for br eakfast or on top of whole wheat toas t for lunch. At d inner it m akes a substantial meal when teamed with the quinoa
and a steamed gr een vegetab le or Bulgur and Lentils wit h Coconut
Gr emolata (page 94) or Coconut Barley Risotto (page 96). 1  cup dried por cini mushr ooms (about 1 oz)
2  tbsp melted coconut oil
1 lb (500 g) mixed fr esh mushr ooms, sliced
1  onion, finely chopped
2  cloves garlic, minced
1 tbsp coconut flour
1  can (14 oz/398 mL) coconut milk
1/4 cup dry white wine or vegetable br oth
2  tbsp fr esh thyme leaves
2 cups Coconut Quinoa (page 39)
4 sprigs fr esh thyme, for garnish (optional)
1. I n a bow l, cover the porcini mushrooms with boiling water and set aside
to so ak for 20 minutes or until m ushrooms are rehydrated. Drain  (discard
or reser ve soaking liquid for another recipe) and coarsely chop
mushrooms. Set aside. 2. I n a skillet, hea t oil over mediu m heat. Add fresh mushrooms, r ehydrated
mushrooms, oni on and garlic an d sauté for 8 minutes or until most of the
liquid is absorbed. Add flour and stir to coat vegetables. Add milk and
cook, sti rring co nstantly , for 8 t o 10 minutes or until liquid is t hickened. Stir in wine and thyme leaves and cook until heated through. 3. T o serv e, spoon over Coconu t Quinoa and garnish with fre sh thyme
leaves (if using). Porcini mushrooms ( Boletus edulis ) are hearty , earthy-tasting
mushrooms that are grown in North America and Europe and
harvested in autumn. A vailable  both dried and fresh (fresh can be
expensive), they are wonderful in soups, stews or grain dishes such as
risotto. Y ou can  use one variety of fres h mushrooms or buy a variety  that
includes cremini, oyster , shiitake, portobello or cep mushrooms. I lik e to have a wide variety of dried mushrooms on hand, espec ially
porcini because they are not of ten available fresh where I live . Save
the soaking water and strain it th rough a cof fee filter or double layer of
cheesecloth. Store covered in the refrigerator for up to 3 days o r in the
freezer for up to 3 months and use it in soup or stew recipes.One-Pot Pork and V egetable Bake
Makes 4 to 6 servings
This slow-cook ed dish is perfect for when the weather keeps you
indoors and a w arming stew is welcome at the end of the da y . Y ou can
serve it with couscous, rice or slices of whole wheat br ead. 2 tbsp V ietnamese Five-Spice Blend (page 143)
2 tbsp coconut sugar crystals
2 tbsp coconut flour
2  lb (1 kg) boneless pork loin, cut into
1-inch slices
3  tbsp melted coconut oil, divided
1  onion, cut into quarters
2  apples, cut into quarters
1  sweet potato, cut into 1-inch cubes
2  cups chopped kale or spinach, fr esh or fr ozen
1 can (28 oz/796 mL) diced tomatoes and juices
1/4 cup fr eshly squeezed lemon juice
1. Preheat oven to 375°F . 2. In a sh allow bowl or pie plate, combine spice blend, sugar cr ystals and
flour . Dredge pork slices through the flour mixture to evenly coat both
sides. T ransfer to a plate and set aside. Reserve remaining flour mixture. 3. I n a Dutch ove n, heat 2 tbsp oil over medium heat. Add pork slices and
cook, turning frequently , for 2 to 3 minutes or until browned on both
sides. T ransfer to a plate and set aside. 4. Ad d remaining oil, onion, a pples, sweet potato and reserved flour
mixture (if any) and cook, stirring constantly , for 2 minutes or untillightly browned  and well coated . Add kale and stir to combine. Remove
pot from heat. T ransfer half of the apple mixture to a bowl. L ayer the
reserved pork over the remainin g vegetables in the pot and top with the
reserved apple mixture. Set aside. 5. In a bowl, combine tomatoes and their juices with lemon juice. Pour over
the layered meat and vegetables. Cover and bake in preheated oven for 1
hour or until vegetables are tender and meat reaches 160°F on a meat
thermometer . My V ietnamese  Five-Spice Spice Blend of fers a twist on the  more
common Chinese five-spice blend, which you can substitute in this
recipe. Chopped, frozen  kale (shown here) or spinach are excellent green
vegetables to have on hand for dishes like this one. A Dutch oven is  a lar ge cooking  pot with a lid used to simmer foods
on t op of the stove or in the oven for long periods of time. It is
traditionally made of cast iron or ceramic-coated cast iron, but
stainless steel versions are avail able. They are heavy , and the lids are
usually dimpled in order to con dense steam and return the liquids to
the pot. If you don’ t have a Dut ch oven, you can use a lar ge cast iron
skillet or a pot, with a lid, that is both flame- and oven-proof.Seasonal V egetable Biryani
Makes 4 servings
Now that people ar e starting to understand the cancer -fighting
pr operties of fruits and vegeta bles, gr eat vegetarian entrées ar e mor e in
demand than ever . This r ecip e offers everything you could want in a
main dish: pr otein (fr om the l entils), fantastic flavour (fr om  the spices,
the tart  cranberries and the coconut) and versatility (you can use
whatever is convenient and on-hand). 3/4 cup dried lentils (r ed, yellow or gr een)
2 tbsp melted coconut oil
1  onion, chopped
2  cloves garlic, coarsely chopped
1  tbsp Garam Masala Spice Blend (page 137)
2  tsp Madras Curry Spice Blend (page 139)
1 tsp sea salt
1  cup basmati rice, rinsed and drained
2-1/2 cups vegetable or chicken br oth
2  cups chopped mixed vegetables
1 cup gr een peas, fr esh or fr ozen
1/4 cup dried cranberries or raisins
1/2 cup toasted shr edded coconut, fr esh or dried (optional)
1. In a saucepan, bring 2 cups wa ter to a boil. Add lentils, partially cover ,
reduce heat to lo w and simmer f or 30 to 40 minutes or until tender . Drain
and set aside. 2. Meanw hile, in the bottom of a  lar ge flameproof tagine or Du tch oven,
heat oil over medium heat. Sauté onion for 5 minutes. Add garl ic, garammasala blend, curry spice blend and salt and cook, stirring frequently , for
1 to 2 minutes or until garlic is softened but not brown. 3. Add rice and stir well to coat with spices. Add broth and bring to a boil. Stir in vegetables, cover , reduce heat to low and simmer for about 20
minutes or until rice is tender . 4. Ad d peas and cook for 3 to 4 minutes or until heated throug h. Stir in
cranberries and cooked lentils. T o serve, sprinkle with toasted c oconut if
desired. Fresh s easonal vegetables—asparagus, carrots, parsnips, s quash,
zucchini, cabbage—are perfect for this recipe, but if it is  more
convenient, use 2 cups diced or sliced frozen mixed vegetables. 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.Shrimp in Coconut Sauce
Makes 4 servings
This coconut-garam masala-almond combination transforms the
shrimp into a divine dish r eminiscent of faraway Thailand. It is spicy
and yet sweet, and the textur e  of the sauce is thick and cr eamy without
dairy fat. Although this dish is guest-worthy , don’t wait for special
occasions to serve it. 1 tbsp Garam Masala Spice Blend (page 137)
1 tbsp coconut flour
1 tsp sea salt
4 tbsp melted coconut oil
1 onion, chopped
1 leek, white and light gr een parts, chopped
3 cloves garlic, coarsely chopped
1/2 cup sliver ed almonds
1 r ed bell pepper , chopped
1/2 head cauliflower , cut into flor ets
1 can (14 oz/398 mL) coconut milk, divided
1 lb (500 g) shelled and deveined shrimp
1 cup cooked wheat berries or spelt
1. In a small bowl, combine spice blend, flour and salt. Set aside. 2. In a Dutch oven or the bottom of a lar ge tagine, heat oil over high heat. Sauté on ion and leek for 3 to 5  minutes or until translucent. A dd garlic
and alm onds and cook, stirring frequently , for 1 minute. Add spice
mixture and cook, stirring frequently , for 1 minute.3. A dd red pepper , cauliflower and 1 cup of the milk. Cover , reduce heat to
low and cook f or 6 to 10 minutes or until vegetables are ten der . Add
remaining milk and bring to a boil over medium-high heat. Re duce heat
to mediu m-low and add shrimp and cook, stirring frequently , until the
shrimp turn pink. Add cooked wheat berries and stir until heated through. Y ou can substitute the cooked w heat berries with an equal amount of
cooked rice or quinoa. For extr a flavour , try adding 1 /4 cup chopped mixed fresh herbs
(parsley , oregan o or thyme) or Coconut Gremolata (page 149) at the
very end of Step 3.Spiced Slow-Cooked Chicken
Makes 4 to 6 servings
This r ec ipe is a delicious, easy  weekday meal fix and it is ju st as good,
or even  better , the next day for lunch. (Y ou’ll need a slow cooker to
pr epar e this dish.) 2 tbsp melted coconut oil
2 onions, cut into quarters
1  r ed bell pepper , chopped
4 cloves garlic, finely chopped
2  tbsp cr eamed coconut
1 cup coconut water or plain water
1 tbsp Garam Masala Spice Blend (page 137)
1 tsp gr ound cumin
1  tsp gr ound turmeric
2  lb (1 kg) skinless chicken thighs
1 can (28 oz/796 mL) whole or diced tomatoes with juices
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1. I n a skillet, heat oil over mediu m heat. Sauté onions and red pepper for 5
minutes or until soft. Add garlic, creamed coconut, coconut water , spice
blend, cumin and turmeric and cook, stirring constantly , for 2 minutes. Remove from heat and set aside. 2. In the b owl of a slow cooker , combine chicken, tomatoes and j uices, and
chickpeas. Add reserved vegetables and spices and mix well. Cover and
cook on low for 3 to 4 hours or o n high for 1-1/2 to 2 hours, until chicken
is cooked through and easily pulls apart.If yo u don’ t hav e creamed coconut, substitute 1 cup of veget able or
chicken broth for the creamed coconut and water . If desired, you can substitute 4 to 6 boneless skinless chicken
breasts for the chicken thighs.Sweet Potato Shrimp Cakes
Makes 8 to 10 3-inch cakes
Make these easy seafood cakes the night befor e for a company-is-
coming appetiz er or main dish , or just for a delicious change. Robust,
sweet co conut is the perfect m atch for seafood—you can use lobster ,
crab or  scallops—and the tartly sweet pineapple sauce completes the
dish. 2 medium sweet potatoes, cooked
1  cup cooked shrimp, shelled and deveined, finely chopped
2  tbsp chopped fr esh basil
2 tbsp cocktail sauce or tomato sauce
1 large egg, beaten
1  can (5.4 oz/160 mL) coconut cr eam
2  tbsp unsweetened shr edded coconut, fr esh or dried
1  cup coconut flour or as needed
1/2 cup melted coconut oil or as needed
2  cups Sweet and Sour Pineapple Sauce (page 154)
1. Preheat oven to 300°F . 2. In a bowl, mash sweet potatoes. Add shrimp, basil, cocktail sauce, egg,
cream and shredded coconut. U sing your hands, work the mixture into a
smooth batter . Sprinkle flour ov er the batter and knead into a so ft dough,
adding e nough f lour to make th e dough thick enough to form into cakes. Using your hands, pat the dough into 3-inch-round cakes, about 1-inch
thick. Li ghtly dust both sides of  the cakes in flour and transfer them to a
plate. 3. I n a ski llet, hea t oil over mediu m heat. Add 3 to 4 cakes to the skillet and
fry for 3 minutes on each side or  until a golden crust forms on both sides.T ransfer to a baking sheet and keep warm in preheated oven. Repeat with
remaining cake s, adding more oil as required. Serve with pineapple
sauce. Bahmi (Pork Noodles)
Makes 4 servings
I’ve used the P olynesian Spice Blend her e because its subtle sweetness
complements th e pork. For a hotter , mor e complex taste, pu nch it up a
notch w ith the same amount of Hot Spice Paste (page 138) or Madras
Curry Spice Blend (page 139) . Either way , this makes a fast, delicious
meal. 1/2 lb (250 g) noodles
2 tbsp Polynesian Spice Blend (page 140)
2 tbsp coconut flour
1/2 lb (250 g) boneless pork loin, cut into 1/2-inch cubes
2 tbsp melted coconut oil
2  onions, chopped
1 carr ot, finely chopped
4 cloves garlic, minced
1 cup coconut water or coconut milk
3  tbsp coconut aminos or tamari sauce
1 small head bok choy , coarsely shr edded
1. In a pot of salted boiling wa ter , cook noodles according to package
instructions. Drain and rinse under cool running water . Set aside. 2. In a bowl, com bine spice blend and flour . Add pork cubes  to spice
mixture and toss to coat well. 3. In a wok or skillet, heat oil over medium heat. Sauté onions for 5
minutes. Add carrot, garlic and  pork, scraping any loose seaso ning into
the pan. Cook, stirring frequen tly , for 4 to 5 minutes or until pork is
browned all over . Add coconut  water and aminos and bring to a boil. Cover , reduce heat and simmer f or 8 to 10 minutes or until vege tables aretender a nd pork is cooked th rough and reaches 160°F on a meat
thermometer . 4. Add  bo k choy and cooked noodles and simmer , stirring frequently , for 2
minutes or until bok choy is wilted and noodles are heated through. Use egg noodles, vermicelli, spaghettini, linguini, fettuccine, rice or
soba noodles. My Pol ynesian Spice Blend is a sweet mixture that incl udes
cinnamon and other sweet spice s. Garam Masala Spice Blend m ay be
substituted. V ARIA TION:  For a vegetarian version, substitute 2 cups cubed
eggplant or 1 cu p cubed tempeh for the pork. Reduce the cookin g time
in Step 3 and cook until eggplant is tender .Coconut Rice
Makes 4 to 6 servings
Sweet coconut marries mild, slightly nutty rice and they both live
together happil y ever after . It  r eally is a match made in he aven. Even
though this r ecipe calls for lon g-grain rice, I have used all kinds of rice
in this dish—short-grain br own, basmati and even China’ s forbidden
black rice. (Incr ease the cooking time by about 10 minutes  when you
use denser , whole-grain rice.) 2  tbsp melted coconut oil
1  onion, finely chopped
3  tbsp unsweetened coconut flakes, fr esh or dried
2  cups long-grain rice
2 cans (14 oz/398 mL each) coconut milk
1. I n a saucepan, h eat oil over med ium heat. Sauté onion for 5 minutes. Add
coconut flakes and rice and cook, stirring constantly , for 1 minute or until
rice is translucent and resembles glass. 2. Add milk and bring to a boil . Cover , reduce heat and simm er for 30
minutes or until the liquid has b een completely absorbed and the rice is
tender . R emove from heat and set aside for 3 minutes. Fluf f w ith a fork
and serve.Bulgur and Lentils with Coconut Gr emolata
Makes 4 servings
I keep coconut  water on han d to use whenever a light, vegan br oth
would be mor e appr opriate than beef or chicken br oth. 3/4 cup dried lentils
2 tbsp melted coconut oil
1  onion, finely chopped
1/2 r ed bell pepper , finely chopped
2  cloves garlic, minced
1 tbsp Polynesian Spice Blend (page
140) or Garam Masala Spice Blend (page 137)
1  cup bulgur
2  cups coconut water or plain water
1  tbsp grated lemon rind
2  tbsp fr e shly squeezed lemon juice sea salt and fr eshly gr ound black
pepper
1/4 to 1/2 cup Coconut Gr emolata (page 149), for garnish (optional)
1. In a sau cepan, cover lentils with  hot water . Bring to a boil over high heat. Reduce heat and simmer for 20 minutes or until lentils are tender but
firm. Drain and rinse under cool running water . Set aside. 2. In a wok or Du tch oven, heat oil over medium heat. Sauté onio n and red
pepper for 5 minutes. Add garlic, spice blend and bulgur and cook,
stirring constant ly , for 1 minute . Add coconut water and bring to a boil. Add lentils, reduce heat and si mmer for 5 minutes. Remove from heat
and set aside for 15 minutes or u ntil bulgur is tender and all of the liquid
has been absorbed. 3. Stir in lemon rind and juice. Season to taste with salt and pepper . Serve
topped w ith 1 tablespoon of gremolata per serving or pass separately at
the table (if using). Lentils ( Lens culinaris ) are the edible seeds of plants in the legume
family . Y ou can  distinguish lentils from other dried legumes b ecause
they are small, flat and round, with 2 disc-like halves per  seed. Referred to as “pulses,” lentils grow in pods and are dried for easy
storage and transportation, so they are often confused with dried beans
and peas. Unlike dried peas and beans, lentils do not requi re pre-
soaking and are tender within about 20 minutes when simmered in
water . All legumes are high in carbohydrates, protein and fibre, which
makes them an essential ingredient in meat-free dishes. Bulgur is a hard whole wheat grain that has been parboiled, d ried
and crac ked, wh ich makes it fa st and easy to cook. Bulgur varies in
type, from fine or “instant” to medium and coarse. It has a slightly
nutty flavour and a tender chew y texture and is often used in place of
couscous in Middle Eastern dishes, especially tabouli salad. Bulgur
can also be su bstituted for other whole grains, such as ba rley or
quinoa, in most recipes.Coconut Barley Risotto
Makes 4 servings
I like this r ecipe because, unlike most risotto methods, it doesn’t
r equir e you to stand over the pan for almost an hour stirring in small
amounts of br oth. Instead, you let the barley cook in a cover ed pan and
occasionally check that it has enough liquid to keep cooking until
tender . 6 cups chicken br oth, divided
2 boneless skinless chicken br easts
2 tbsp melted coconut oil
1 tbsp butter
1  onion, finely chopped
2  cloves garlic, minced
2  cups sliced shiitake or cr emini mushr ooms
1 cup pearl barley
1/2 cup dry white wine
3  cups chopped spinach or kale, fr esh or fr ozen
1 cup unsweetened coconut flakes, fr esh or dried
1/2 cup fr eshly grated Parmesan cheese
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 reaches 165°F on a meat thermometer . T ransfer chicken to a plate or
cutting b oard an d set aside to cool. Cover broth and keep warm on the
element. Once chicken is cool, shred or dice and set aside.2. Meanw hile, in a saucepan, heat oil and butter over medium heat. Add
onion an d sauté for 5 minutes. Add garlic and mushrooms and cook,
stirring frequent ly , for 5 minutes or until mushrooms release th eir juices
and beg in to brown. Add barley and cook, stirring constant ly , for 1
minute. 3. Add wine, bring to a boil and boil for 1 minute. Add 5 cups broth and
return to a boil. Cover , reduce heat and simmer , stirring often, for 45
minutes or until barley is tende r . If barley becomes dry during cooking,
add 1/4 cup more broth at a time, as necessary . 4. S tir in spinach and coconut fla kes and, if necessary , add more broth to
keep the barley moist. Cook, un covered, over medium heat for 2  minutes
or until spinach  is wilted. Stir in reserved chicken and more  broth, if
required, to keep the barley glistening with moisture but not swimming in
broth. Cook, stirring constantly , to warm through. Stir in cheese and
season to taste with salt and pepper . Risotto is a crea my Italian short-grain rice dish that is slow-coo ked to
a ten der and silk y texture with a  rich, thick, smooth consistency . At its
most basic, it is  cooked by adding small amounts of hot broth to the
pan over time u ntil the rice is tender . By slowly adding the bro th and
stirring the rice until it is abso rbed before adding more broth, you
allow the rice to take up much more liquid than it would if it were
simply simmere d in the broth. In addition, the longer , slow cooking
allows the starch to thicken the  liquid for a rich sauce. A hard Italian
cheese is grated into the hot ric e toward the end of the cooking. All
kinds of  other grains may be us ed in risotto-style dishes, and a variety
of other ingredients may be added, including mushrooms, asparagus,
squash, cauliflower , fresh, wild or frozen greens or nuts. Barley ( Hor deum vulgar e ), a cereal grain , may be subst ituted for
rice in many rec ipes. As all gra ins, it is available with only the tough
outer hu ll removed (pot or Sco tch barley) or polished to remove the
bran layer (pearl barley). If av ailable, use the darker pot or Scotch
barley , but even pearl barley , with its significant amount of fibre
distributed throughout the kernel, is a healthy choice over other
processed grains. Barley is not suitable for gluten-free diets.Farr o Stir -Fry
Makes 4 servings
T o save time, I often use canned r ed peppers and canned artichoke
hearts in this dish, but you can easily adapt this r ecipe by using
chopped fr esh seasonal vegetables: peas and sweet baby carr ots in
summer , r oot vegetables in winter . 1 cup farr o, rinsed and drained
1  tbsp melted coconut oil
2  leeks, white and light gr een parts, sliced
1  tbsp Polynesian Spice Blend (page 140) or Garam Masala Spice Blend
(page 137)
2  cups chopped kale or spinach, fr esh or fr ozen
1/2 cup chopped r oasted r ed peppers
1  can (14 oz/398 mL) artichoke hearts, drained and cut into quarters
2  tbsp coconut aminos or tamari sauce
Sea salt and fr eshly gr ound black pepper
1. In a sa ucepan, combine farro with 2-1/2 cups water and 1/2  tsp salt. Bring to a boil over high heat. Cover , reduce heat and simmer for 25 to
30 m inutes or until the liquid has been absorbed and the farro is tender . Remove from heat and set aside for 3 minutes. Fluf f with a fork. 2. I n a wo k or skillet, heat oil over medium heat. Add leeks and s pice blend
and cook, stirring frequently , f or 4 minutes or until tender -cr isp. Add
cooked farro, kale, red peppers , artichoke hearts and aminos a nd cook,
stirring constant ly , for 2 minut es or until the leeks are tender and the
farro and vegetables are heated through. Season to taste with  salt and
pepper .
_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:

        Add chopped nuts, seeds, berries and
tree fruit, as desired. Roasted V egetable Frittata
Makes 4 to 6 servings
If you’r e havin g company for the weekend, this is a gr eat brunch or
br eakfast dish that you can make the night befor e. Y ou can use almost
any veg etable you have in the fridge or fr eezer and it will turn out
fabulously. Coc onut milk gives the frittata an exotic taste and brings
out the flavours of the vegetables. 1 onion, cut into quarters
1 r ed bell pepper, cut into 2-inch pieces
1 small eggplant, cut into 1-inch cubes
1  leek, white and light gr een parts, cut into 1-inch pieces
2  tbsp melted coconut oil
6 large eggs
1/3 cup coconut milk
1/2 cup shr edded cheddar cheese
3  slices stale whole wheat br ead, cut into 1-inch cubes
1  tbsp chopped fr esh basil
2  tsp fr esh thyme leaves
Sea salt and fr eshly gr ound black pepper
1. Preheat oven to 375°F. Lightly oil a 9-inch square baking dish. 2. In prepared bak ing dish, combine onion, red pepper, eggplant  and leek. Add oil and toss to coat well. R oast in preheated oven for 25 minutes or
until vegetables are tender and slightly charred at the edges. Set baking
dish aside to cool. Do not turn of f oven. 3. Me anwhile, in a bowl, beat tog ether eggs and milk. Add chee se, bread,
basil, th yme and salt and peppe r. Pour over roasted vegetables. (Mixturemay be prepared up to this point and refrigerated several hours ahead of
time or overnight. Return to room temperature before baking. ) 4. Bake in preheated oven for 25 t o 30 minutes or until lightly browned and
set. Set aside to  cool for 10 minutes before cutting. Serve warm or at
room temperature. Fr ozen Br eakfast Smoothie
Makes 6 fr ozen pops
The fibr e fr om  the fruit and r olled oats combined with the coconut oil
in th is smoothie will keep yo u feeling full all morning, ca rrying you
thr ough to lunchtime or beyo nd. As a fr ozen tr eat, it makes a fast,
healthy snack—perfect morning, noon or night as a grab-and-go option
kids can easily get for themselves. 1 cup chilled pur e coconut water
1 cup vanilla-flavour ed Gr eek-style yogurt
1  cup fr ozen mango chunks
2  tbsp grated orange rind
2 oranges, separated into segments, seeds r emoved
1 tbsp large-flake r olled oats
1 to 3 tbsp softened coconut oil
1. I n a ble nder, co mbine coconut water, yogurt, mango, orange rind, orange
segments, rolled oats and oil. Secure lid and blend until smooth. Spoon
into frozen pop containers and freeze for at least 4 hours or overnight. Frozen mango chunks make this smoothie or frozen pop very thick,
but you can use  fresh mango, i f desired. T ry 1 cup frozen berries in
place of the mango. Y ou can substitute instant oats for the lar g e-flake
rolled oats. 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. Gr een Energy Smoothie
Makes 1 to 2 servings
Coconut milk gives a touch of sweetness and takes the bitter edge off
the gr eens in this delicious smoothie. I pr efer to use fr ozen gr eens in
smoothies for their convenien ce. Note that some raw gr eens such as
kale and spinach can interfe r e with thyr oid function, so it’ s always
good to steam or blanch them befor e you eat them. 1-1/2 cups coconut milk
2 tbsp sunflower seeds
1 to 2 tbsp softened coconut oil
1  tbsp chia seeds or gr ound flaxseeds
2  cups chopped spinach or kale, fr esh or fr ozen
2 ripe pears, cor ed and quarter ed
1. In a blender, combine milk, sunflower seeds, oil, chia seeds, spinach and
pears.
Coconut milk
What is the main ingredient that gives the frittata an exotic taste?
Partially remove the skin and cut into quarters
What is the recommended way to prepare the eggplant in the Roasted Beet and Pineapple Salad recipe?
Not applicable (there is no eggplant in this recipe)
What is the recommended way to prepare the eggplant in the Crispy Baked Fish recipe?
Not applicable (there is no eggplant in this recipe)
What is the recommended way to prepare the eggplant in the Mushroom Ragout with Quinoa recipe?
Not applicable (there is no eggplant in this recipe)
What is the recommended way to prepare the eggplant in the Coconut Rice recipe?