How to Use Coconut Oil In Your Healthy Making Your Meals Today

Now that you have been impressed by the many health benefits of coconut oil,  how do you use it?  Discover when to use it, when not to use it, and some great-tasting recipes.

Coconut Oil

How much coconut oil to consume?

A therapeutic dosage is 3 to 4 tablespoons a day to provide enough lauric acid to build the immune system. That is a lot! So if you are interested in losing weight that may be too much.  At 120 calories per tablespoon, you may want to have less and not lots of calories unless you need to gain weight.

There are five oils I use in my kitchen for different purposes:

oils - how to use coconut oil
1.  Extra-virgin olive oil is the best fat to use as a salad dressing.  Do not use for cooking.  It has a low smoke point and heat makes it susceptible to oxidative damage.  Olive oil has so many health benefits I include a little every day when I eat my salad. Read about it’s many benefits here:  Health Benefits of Olive Oil

2.  Almond oil (refined) is more stable when it comes to cooking) has a high smoke point making it excellent for stir frying and sautéing. What I like about it is that it has a light, clean flavor that does not alter the taste of the foods I am using it to cook with.

3.  Ghee is a purified form of clarified butter used as cooking oil throughout India.  It has been purified of all moisture and solids so it can be used at higher temperature and is much more resistant to becoming rancid than more purified clarified butter. I use this when making curry dinners and on my occasional popcorn treat.

4.  Coconut oil extra virgin:

  • is excellent for baking cookies, cakes, and pies.
  • simply add a spoonful on top of your porridge.
  • use it instead of butter on your potatoes or vegetables.
  • Unrefined coconut oil melts at 24-25°C (76°F) and smokes at 177°C (350°F) so not good for very high-temperature frying.
  • good for lower temperature sautéing.
  • is slow to oxidize so is resistant to rancidity.  It will last up to two years due to its high saturated fat content.  It is best stored in solid form below 24.5°C [76°F]).

Kirkland Signature Cold Pressed Unrefined Organic Virgin Coconut Oil, 84 Ounce

5.  Sesame Oil 

Sesame oil may be the oldest condiment on earth. It is revered in the Ayurvedic tradition as having potent medicinal powers.   Read its 17 Benefits here:  17 Benefits of Sesame Oil.

It has a strong taste so I often use it in oriental dishes.

Coconut oil is also great for the skin:

  • It is moisturizing for the skin. Try it on your body and as a lip balm.
  • Excellent massage oil.
  • I have heard that it can be used as a make-up remover – still need to try that one myself.


Coconut oil is a fat; 1 tablespoon contains 120 calories so do not eat too much. Include just enough to get the health benefits without the extra gained fat on your body.

How to buy coconut oil:

When buying your coconut oil make sure it is organic unrefined coconut oil.

  • Coconut oil that is hydrogenated becomes a trans-fat, which have been associated with heart disease because they increase LDL cholesterol get in the way of the body’s ability to utilize HDL.  They have been shown to raise serum cholesterol levels.
  • Many commercial coconut oils are refined, bleached, and deodorized which means they contain lots of chemicals.
  • This is one coconut oil I recommend online.   Gold Label Virgin Coconut Oil

Cranberry ginger bar with healthy coconut oil

Tasty Recipes with Coconut Oil

Oatmeal Cinnamon Porridge & Sultanas with a dash of coconut oil.

Deluxe Quinoa Pudding (vegan & gluten-free)  This has so many healthy ingredients.

Cranberry Ginger Bars I like anything with ginger but this is a great-tasting combination!

Walnut Dark Chocolate Bar  No Sugar! This is homemade chocolate so it is actually healthy for you!

Coconut Butter Icing How to make dairy-free and sugar-free icing?  This is it!

vital healt assessment

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3 thoughts on “How to Use Coconut Oil In Your Healthy Making Your Meals Today”

  1. Awesome! Brilliant explanation. I use coconut oil for cooking, baking, hair care & other relative purposes. It has many health benefits. Thanks for sharing such a nice information about the coconut oil & its benefits.

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