THE QUICK AND EASY

COCONUT OILCOOKBOOK

10 Delicious Recipes for Your Heart, Brain, and Waistline

ContentsWelcome 1

Must-have Buyer’s Guide for Coconut Oil 2

What Coconut Oil Does for Your Brain, Heart,And Waistline 4

Sip

Turmeric Piña Colada Smoothie 16

Morning Wake-up Call Coffee 18

Snack

Chocolate Avocado Dessert Bar 22

Baked Sweet Potato Chips 24

Feast

Cauliflower Turmeric Stew 27

Roasted Curried Cauliflower 29

Indulge

Decadent Blueberry Cheesecake 32

Easy Coconut Oil Fudge 35

Warm Spiced Hasselback Apples 37

Dark Chocolate Lava Cake 39

Sources 41

1

Welcome

The Coconut Oil Controversy: Is it still a superfood?

Coconut oil has seen its share of publicity, both good and bad, from the anti-fat craze of the 80’s and 90’s to the American Heart Association’s recent health advisory.1 However, research is showing that saturated fat is NOT the demon it was once believed to be.2

Did you know that the residents of two particular islands, Tokelau and Kitava have very high intakes of coconut fat? Yet none have shown signs of previous heart attacks. In fact, the Tokelau people obtain 63% of their calories from coconut!3 The bottom line? Cultures have been consuming coconut fat for thousands of years and new research has demonstrated that saturated fat and, therefore, coconut oil are not detrimental to your health.

I hope you enjoy using coconut oil to its full potential! This e-book will equip you with everything you need to master its fantastic benefits and uses.

Yours in health,

Patrick Sommerfield BASc, CNP Resident Holistic Nutritionist at The Hearty Soul

2

Now that we’ve learned a little about coconut oil, let’s take a look into what you really want in one. You would imagine that buying coconut oil would be simple, but, unfortunately, this isn’t the case. With so many brands and varying levels of quality, it can be hard to know what you’re getting. So we have made it as simple as possible so you can enjoy the all the health benefits coconut oil has to offer!

Virgin Oils vs Refined Oils

When choosing a coconut oil, this is the first question you should ask yourself: Is it refined or virgin? Surprisingly, one is not necessarily better than the other! It all depends on how you plan to use the oil. (Please note, there is actually no such thing as “extra virgin.” It’s simply a marketing tactic that relies on consumers’ knowledge relating to olive oil.)

Refined coconut oil is made from the dried coconut mean and is usually inedible, which is why it requires refining. These oils are good for high-heat cooking. Since they have a higher smoke point and don’t possess a coconut aroma or flavor, refined coconut oils can be more versatile in cooking. It’s also a more affordable option compared to virgin oils.

Virgin oils on the other hand do posses a mild coconut aroma and taste, are not refined, and have a lower smoke point. So, as refined oils are often subjected to substantial processing, always choose the least processed oil because it will likely give you the health benefits you’re looking for.

The overall winner? Virgin Coconut Oil.

As a side note, avoid hydrogenated coconut oils- they offer ZERO health benefits.

A Must-Have Buyer’s Guide for Coconut Oil

3

Extraction Method

Regardless of whether an oil being virgin or refined, it is always subject to a method of extraction (processing). There are two main methods used commercially: 1) expeller-pressed and 2) cold pressed. Whereas the first method uses high heat and pressure to extract the oil (usually used with refined oils), the second method does the same but at temperatures below 49C° or 120F°.

Freshness of Coconut

The duration between when a coconut is harvested and processed matters. In short, less time means more quality coconut oil. When looking for a coconut oil, look for companies that use fresh coconuts or what is known as a Direct Micro Expelling (DME) extraction.4 DME extraction brings the processor to the coconut as opposed to bringing the coconut to the processor. Doing this helps ensure the shortest amount of time between the harvesting and pressing.

Organic and Conventional

Organic coconut oils is made from certified organic coconuts. These have been grown to organic standards without pesticides, herbicides, or other potentially dangerous chemicals. This can make the product more expensive than conventional coconut oil. It should be noted that just because an oil is organic, this does not indicate the quality of extraction or amount of refining. If you are looking the healthiest oil, choose organic.

The Bottom Line? Choose an oil made with coconuts that is:

freshvirgincold pressedorganic

4

What Coconut Oil Does for Your Brain, Heart, and Waistline

5

Promote Weight Loss

One of the best things about coconut oil is that it can reduce hunger. It may be related to the way our bodies metabolize fatty acids and how ketone bodies can help suppress appetite.

A 2009 study5 looked at the link between weight loss and coconut oil consumption. In it, researchers found that eat this type of oil could, in fact, reduce abdominal obesity. They attributed this effect to the fact that coconut is easy to digest and protects the body from insulin resistance.

A high-fat diet can’t be good for you, right? Yes and no. More and more studies examining fatty foods are finding that it really depends on the type of fat that you’re putting into your body. So, where does coconut oil fit into all of this?

You’ll find it in every grocery story and countless health food article headlines, but people still have their doubts. We think it could be because some crucial common misconceptions about saturated fats still exist.

Popular Misconceptions About Coconut Oil and Saturated Fats

To make coconut oil, you have to press the fat out of its white ‘meat.’ On average, 84% of coconut oil’s calories come from saturated fat, compared to butter’s 63%. That fact alone is probably the root of many people’s criticism; their minds automatically connect saturated fats with high cholesterol and a heightened risk of heart disease or stroke.6

For decades, health officials have warned us against eating fatty beef, lamb, pork, lard, cream, butter, cheese, and more.6 Chances are, eating any of these foods in excess will pose health risks somewhere down the line. But to go ahead and group coconut oil into your “Do Not Eat List” could be detrimental to your own health.

Yes: coconut oil is solid at room temperature, has a long shelf life, and can withstand cooking at high heat. However, it’s unique in comparison to other foods that are high in this supposedly bad fat because it helps raise your HDL cholesterol.7 This is the good kind that scours your bloodstream for LDL (bad) cholesterol that doesn’t belong in certain areas of your body. At a molecular level, coconut oil’s saturated fat content is comprised mostly of medium-

6

chain triglycerides (MCTs). The benefits of MCTs can include:

• Weight loss or maintenance

• Healthier and improved brain function

• Antiviral, antibacterial, and antifungal properties

• Increased energy levels

• Improved digestion and nutrient absorption

• Reduced risk of diabetes, heart disease, cancer, autoimmune disease, and more 8,9

If the saturated fats in coconut oil were truly that bad for you, there wouldn’t be so much evidence suggesting otherwise. This doesn’t mean coconut oil should be your only source of fat. In fact, the American Heart Association recommends that you shouldn’t exceed over 120 calories of saturated fats a day (i.e., approximately 13 grams or 1 tablespoon coconut oil).10

Coconut Oil Increases HDL Cholesterol and Decreases Waist Circumference in Heart Disease Patients

To emphasize the positive health benefits of saturated fats in coconut oil, let’s look at this research study in Nutrición Hospitalaria.11 Researchers studied a mix of 114 male and female adults with coronary heart disease in two stages. The first stage lasted three months, wherein everyone underwent intensive nutritional treatment. Putting subjects on the same diet help ensure more objective results.

After the initial three-month period, researchers divided them into two diet groups, one of which included virgin coconut oil consumption. The second stage lasted three to six months. During this time, researchers held monthly measurements of body mass, waist circumference, neck circumference, body mass index, and blood pressure.11

Clinical Study: Results

Researchers noticed that the subjects’ body mass, body mass index, neck circumference, circumference, and glycemic profile all decreased. But the fascinating changes occurred in the second stage.

The group that consumed 13 milliliters (i.e., 13 grams) of virgin coconut oil a day exhibited even further statistically significant decreases in the factors listed above, but especially in waist circumference. Researchers also observed an increase in good cholesterol concentrations in the coconut oil consumption group.11

Although the sample size for this clinical study isn’t as big as some people would like, the evidence for coconut oil benefits stands. If coconut oil continues to prove its overall health benefits, exploring good, healthy saturated fats might be worth your while.

7

Support Healthy Heart

Coconut oil is good. Coconut oil is bad. If you read the recent AHA announcement12 in 2017 and wanted to yell “Shut up, shut up! Stop confusing me!” then you’re not alone. It seems every other week the media releases a new headline that contradicts what you’ve read somewhere else or been told by a healthcare practitioner or nutritionist.

Is Coconut Oil Good For You?

Unfortunately, we live in a world where headlines sell and a new (even false) spin on a health topic will almost always win over the less flashy truth. So, before we answer the question Is or isn’t coconut oil good for me?, we must highlight three key issues that demand clarification.

Issue 1: Nutrition Science Is Flawed

In order to run an experiment, plot data onto a graph and present results, scientists need to use isolated variables that can be measured and tracked. When it comes to pharmacology, this is simpler to do as you are studying the effect of a single drug, with a consistent chemical structure.

But how do you measure an apple that is not standardized and made in a lab, has hundreds of components, including vitamins, minerals, fiber, natural sugars, antioxidants and more?

Herein lies the problem. Even the simplest food is hopelessly complex to study, so scientists end up having to focus on isolated nutrients (such as Vitamin C in the apple) instead. As Marion Nestle13 puts it, this “ takes the nutrient out of the context of food, the food out of the context of diet and the diet out of the context of lifestyle.”

When we solely focus on isolated nutrients (e.g. saturated fat, Omega 3s, fiber, cholesterol), we are not only missing the bigger picture of a healthy lifestyle, but giving the food industry permission to market fake, processed food to us in a convincing manner.

8

Let’s demonstrate with an example

1. Like most people, you know that apples are good for you.

2. One day, a scientist releases research that apples have ‘pectin fiber’ which helps you feel full and lose weight.

3. The next month, a food marketer creates a new chewy apple-flavored granola bar with a claim that says ‘high in pectin fiber’.

4. You the consumer, reading that research or eating that granola bar, which is actually full of sugar, preservatives and more.

5. Bottom line: you would have been better off without reading that research and without that granola bar, if you listened to basic logic that fruit is good for you and ate an apple.

Consider this: North America has some of the highest rates of chronic illness such as heart disease, cancer and diabetes even though we obsess over nutrients. In contrast, the French enjoy butter, bread and meat without obsessing over saturated fats or calories, and are a far healthier population.

Issue 2: Scientists need to get published

Ever wondered how a scientist makes money? Like the rest of us, scientists have a career ladder they need to climb and line items to add to their resume in order to secure a higher salary. This Forbes article14 shows how the more influential you are in the science arena (i.e., receiving grants, getting published, and making headlines), the higher your earning potential.

While we would like to believe that all published research is necessary and meaningful, it would be naive to make such assumptions.

It would also be naive not to consider the fact that scientists largely work in silos; this is to say they often receive grants and funding from corporations that are increasingly partisan. If you have a moment to sift through the recent AHA report on saturated fat, take a look at the grants. You will quickly see that two of the researchers received grants from the Canola Oil Council and multiple pharmaceutical drug companies such as Amarin, Amgen, AstraZeneca, Eli Lilly, Eisai, Glaxosmithkline, Merck, Pfizer, Regeneron/Sanofi, and Takeda.

Would the canola oil council benefit from research suggesting vegetable oils, such as canola oil, are healthier than coconut oil? Would pharmaceutical companies that make cholesterol-lowering drugs benefit from research affirming the connection between cholesterol and heart disease?

Issue 3: Lack of education

How often is a nutrition science article in the media educating you as opposed to giving you stats from cherry-picked scientific research? In the case of the recent coconut oil headlines, did you read an article that actually educated you on the role of saturated fats, cholesterol and the basics of heart disease? Without knowledge about how the human body works, you will always be easily swayed and confused by research, and unable to read it with a discerning or critical eye. So let’s make you critical thinkers. Starting now.

9

Saturated Fat 101

There are three types of fats that exist in nature:

• Saturated

• Monounsaturated

• Polyunsaturated (Includes Omega 3 and Omega 6)

The main difference between saturated and unsaturated fats is this:

From a biochemical perspective, saturated fats don’t have “double-bonds”, which allow a fat to be more fluid and flexible. However, this lack of flexibility in saturated fat serves a distinct purpose, which is to provide structure to our cells so that they don’t fall apart.

Our body requires all three types of fats. Saturated fat plays these key roles:

• Basic requirement for our cells to function (i.e., give structure to our cell membranes)

• Hormone production

• Energy production

• Organ padding

Bottom line: saturated fat is necessary for survival and overall health.

Cholesterol 101

Cholesterol is produced by the liver and has the following important functions:

• Production of all steroid hormones (e.g., estrogen and testosterone)

• Production of Vitamin D to build strong bones and teeth

• Production of bile, which is necessary to digest fat

• A structural component of every single cell in the body; helps form a protective barrier

• Chief healing agent in the body (i.e., if there is damage to an artery, cholesterol arrives help with wound healing and to patch it up)

At any given time, 75% of the cholesterol in your body is produced by your body and the remaining 25% is from food. The human body is also able to self-regulate production of cholesterol in response to what you eat. So, if you eat two egg yolks, your body will recognize that intake of dietary cholesterol and produce less to balance it out.15

Bottom line: cholesterol is necessary for survival and overall health. Also, stop avoiding egg yolks, they’re actually

good for you!16

10

Heart Disease 101

The old theory goes like this: “If you eat food high in saturated fat, this will raise your cholesterol levels and therefore increase risk of heart disease - end of story”

• Here’s what’s true: saturated fat will increase your dietary cholesterol levels

• Here’s where the misunderstanding exists: that higher dietary cholesterol intake will by default raise your risk of heart disease

Let’s break down that second part:

Cholesterol is a fat-soluble substance whereas blood is water-soluble. It cannot move through the blood on its own, so it needs to be transported in something called a lipoprotein. There is low-density lipoprotein (‘bad’ cholesterol) and high-density lipoprotein (‘good’ cholesterol).

Chris Kresser uses an analogy17 to provide a good visual: imagine your bloodstream is a highway, the cars on the road are lipoproteins, and the passengers in the car are cholesterol particles. If there are too many cars on the road, traffic accidents are more likely to occur.

Basically, if there are too many LDL particles on the road more damage is likely to occur to the arterial walls. It is not the cholesterol inside the lipoproteins that are the issue.

Let’s take it one step further:

Research shows that it is the LDL particle size that matters. Large, fluffy LDL particles do not pose as many problem as small LDL particles.18,19

Past research has also shown that saturated fat increases large fluffy LDL particles and also increases HDL.20

Bottom line: research shows saturated fat increases LDL cholesterol, but not the type that is harmful.

What’s more? Small LDL particles become more troublesome when they are oxidized due to factors such as:

• A high-sugar diet

• Refined carbs

• Lack of antioxidants from fruits and vegetables

• A sedentary lifestyle

• Smoking

11

So, Is Coconut Oil Good for You? The Current State of Research

The AHA guidelines make it clear that saturated fat should only comprise 5-6% of the diet, that it is associated with a rise in cardiovascular risk, and that you can lower your risk by swapping it with unsaturated fats. However, it is important to keep in mind that the AHA research does not cite studies that link coconut oil to heart disease, but simply saturated fats to increased LDL cholesterol.

In contrast, enough conflicting research exists on the other end of the spectrum that does not link saturated fat to cardiovascular disease. Below are just a few examples:

Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease

Lipids: Saturated Fat and Cardiometabolic Risk Factors, Coronary Heart Disease, Stroke, and Diabetes: A Fresh Look at the Evidence

Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis

Where Do We Go From Here?

It was just last year that the front cover of Time magazine declared saturated fat and butter did not raise the risk of heart disease.21 And this year the opposite seems to be true. We wouldn’t be surprised if this debate continues over the years, and the confusion gets worse. There is already enough conflicting research on the topic.

Here’s our advice:

When it comes to saturated fat, try your best to see the big picture. Adding more coconut oil to your diet does not always equate to “being healthier.” In certain situations,22 it can be undesirable to increase your saturated fat intake. For example, if you:

• Haven’t cut back on sugar and refined carbs, which promotes oxidation of cholesterol

• Aren’t eating enough fibre which helps dampen inflammation

• Barely exercise and are likely overeating on a daily basis

• Have genetically very high cholesterol such as familial hypercholesterolemia

Most of all, do not obsess over individual nutrients or else you will be left at the mercy of media, press releases and marketers telling you what or what not to eat. It’s important to understand that not everything, especially food, is black and white.

One of the keys to a balanced life is eating all types of real, whole foods in moderation. If you can couple that with daily movement, sleep and positive relationships, you will reach a new level of health you’ve yet to experience.

12

Prevent Alzheimer’s

In related news, Florida researchers are also looking into whether coconut oil might be able to benefits Alzheimer’s patients. Dr. Mary Newport presented a theory23 that ketone bodies, an alternative fuel for your brain that your body makes when digesting coconut oil, might offer profound benefits in the fight against Alzheimer’s disease.

Should her theory turn out to be accurate, it could be one of the greatest natural health discoveries in a long time. Now, Dr. Newport’s research is being used to launch one of the first clinical trials of its kind to test her theory. The research is being done at the USF Health Byrd Alzheimer’s Institute.

Benefits of Coconut Oil Make Headlines Again

Sixty-five patients diagnosed with mild to moderate Alzheimer’s have been enrolled to evaluate the effects of coconut oil on the disease, compared to a placebo. Dr. Newport hopes to have the results within a year.

This issue strikes close to home for Dr. Newport, whose husband has been battling the disease for years. As reported by CTV News:24

“Before the coconut oil, he could not tie his shoes. His weird slow gait… That improved. He walked normally and he was able to start running again.

He was able to start reading again, his conversation improved dramatically and then over several months we saw improvements in his memory... Prior to starting him on coconut oil, none of the existing medications were working.”

Coconut Oil Appears to Be an Ideal Brain Food

There are only two types of fuel your body can convert into energy: carbs/sugar, or fat. Again, ketones are what your body produces when it converts fat (as opposed to glucose) into energy. And a primary source of ketone bodies are the medium-chain triglycerides (MCT) found in coconut oil. In fact, coconut oil contains about 66 percent MCTs.

13

Medium-chain triglycerides (MCT) are fats that are not processed by your body in the same manner as long-chain triglycerides. Normally, a fat taken into your body must be mixed with bile released from your gallbladder before it can be broken down in your digestive system.

But medium-chain triglycerides go directly to your liver, which naturally converts the oil into ketones, bypassing the bile entirely. Your liver then immediately releases the ketones into your bloodstream where they are transported to your brain to be readily used as fuel.

While your brain is quite happy running on glucose, there’s evidence suggesting that ketone bodies may actually help restore and renew neurons and nerve function in your brain, even after damage has set in. Interestingly, the mechanism of this MCT-ketone metabolism appears to be that your body treats MCTs as a carbohydrate and not a fat. This allows the ketone energy to hit your bloodstream without the normal insulin spike associated with carbohydrates. So, in effect, coconut oil is a fat that acts like a carbohydrate when it comes to brain fuel.

How Much Coconut Oil Might You Need?

Therapeutic levels of MCTs have been studied at 20 grams per day. According to Dr. Newport’s calculations,25 just over two tablespoons of coconut oil (about 35 ml or seven level teaspoons) would supply you with the equivalent of 20 grams of MCT, which is indicated as either a preventative measure against degenerative neurological diseases, or as a treatment for an already established case.

While more research certainly needs to be done, there seems to be no reason not to incorporate coconut oil in your diet, or the diet of a loved one who is exhibiting symptoms of brain degeneration. Coconut oil has so many profound health benefits; it’s not going to do any harm.

10 Recipes

For Your Brain, Heart, And Waistline

Sip

Turmeric Pina Colada Smoothie

17

Turmeric Pina Colada Smoothie

Recipe courtesy of Food Matters

Drink yourself beautiful with this one! This smoothie is packed with ingredients that are known to benefit you from the inside out. Plus, it’s got the flair of a Pina Colada without all the calories.

Serves: 1 Prep Time: 5 mins Cook Time: None

Ingredients

1 cup coconut milk

1/2 cup diced pineapple

1 frozen banana

1 tsp ground turmeric (or freshly grated)

2 tsp chia seeds

1 tbsp coconut oil

Directions

1. Blend all ingredients until smooth and creamy!

Morning Wake Up Call Coffee

19

Ingredients

4 oz. of brewed strong coffee or espresso

4 oz. of coconut milk

1 tsp of turmeric

1 tbsp of coconut oil, melted

Optional: sweetener of choice, to taste

Directions

1. Add coffee, coconut milk, turmeric, and melted coconut oil to a blender. Blend until frothy.

Morning Wake Up Call Coffee

Recipe by: Courtney Hamilton

Because this coffee is so nutrient-packed and calorie-dense, you can drink it as a breakfast all on its own or accompanied by something small and full of protein, like an egg muffin. You can also up the coconut oil content of the drink if you find yourself still hungry.

We make this coffee sweetener-free, but if you need some sweet to level out the spice, try adding a small amount of raw honey or pure maple syrup.

Serves: 1 (8 oz) Prep Time: 2 mins Cook Time: 3 mins

Tip:

Whatever you do, be careful while handling the turmeric. It will stain anything and everything—so use a measuring spoon to add it to your brew.

Snack

Chocolate Avocado Dessert Bars

22

Chocolate Avocado Dessert Bars

Recipe courtesy of Dr. Jockers

This is a low-carb, fat-burning, ketogenic dessert recipe that could be consumed as a meal due to its powerful nutrients and blood sugar stabilizing effects. It takes a little work to make this one, but your family will be happy you did!

Serves: 12-16 Prep Time: 15 mins Cook Time: 2.5 hours

The combination of avocado, coconut oil, and raw cacao provides a rich array of nutrients including magnesium, potassium, antioxidants, fiber, trace minerals and medium-chain fats. The nuts and seeds that are used will add more fiber and minerals to make this a balanced meal replacement.

Ingredients

Bottom Layer

1/2 cup or nuts or seeds

1/2 cup of coconut flakes

3 tbsp of raw cacao powder

3 tbsp of melted coconut oil

10 drops of liquid stevia

Middle Layer

1/2 cup of avocado, mashed

1/4 cup of coconut oil

15 drops of liquid stevia

1-2 drops of peppermint essential oil (optional)

Top Layer

1/2 cup of coconut oil

1/4 cup of cacao powder or ½ cup of melted dark chocolate

10 drops of liquid stevia

23

Directions

1. Take a standard pan and line it with parchment paper.

2. Begin making the bottom layer by mixing the sunflower seeds and coconut flakes and grind them in a food processor until a flour forms.

3. Add cacao, coconut oil, and stevia in with the nut/coconut mixture and blend or mix.

4. Press the mixture evenly into the bottom of the lined pan and set aside.

5. For the filling, put all the ingredients into a blender or food processor and blend until smooth and creamy.

6. Transfer the filling to the pan and use a spatula to spread it over the bottom.

7. Mix the topping ingredients (or melt if using the chocolate bar) until smooth and then pour it over the avocado filling

8. Put the pan in the freezer for 30 minutes and then transfer the pan to the refrigerator for an additional 2 hours.

9. Serve chilled.

Notes:

You can use whatever nut or seed you like for the bottom layers. Mixing in about ½ cup of coconut flakes with either ½ cup of almonds, cashews, pumpkin seeds or sunflower seeds works well. You can also use a pre-ground nut or seed flour.

You can use maple syrup or honey, which is what is in the original recipe, but I changed it to stevia to reduce the sugar.

It works best if poured into the pan.

You can also use grass-fed butter or ghee in replace of the coconut oil or use both coconut oil and butter/ghee.

Baked Sweet Potato Chips

25

Ingredients

2 sweet potatoes (about 500g together)

2 tbsp of melted coconut oil

1 pinch of sea salt

1 tsp of smoked paprika

Directions

1. Wash and scrub your sweet potatoes to remove any dirt that may be on the skin.

2. Using a mandolin or a very sharp knife, carefully slice the sweet potato into thin discs. Try to keep each one the same thickness so they all cook at the same time.

3. Toss your slices with the coconut oil, salt and paprika to taste.

4. Place the slices on a baking sheet in a single layer and put them into an oven that has been preheated to 375F.

5. After 10 minutes, flip the chips. If you notice any of the smaller or thinner chips looking crispy, you can remove those so they don’t burn.

6. Once cooked, let the chips cool before serving.

Baked Sweet Potato Chips

If you’re in the mood for something salty and crunchy, look no further! There isn’t much better than curling up on the couch with your favorite show and enjoying some chips, but most chip brands are filled with nasty ingredients that can ruin the fun. Here’s how you can make your own sweet potato chips with everything you love, andnothing you don’t.

Serves: 2 Prep Time: 10 mins Cook Time: 20 mins

Feast

Cauliflower Turmeric Stew

28

Cauliflower Turmeric Stew

Recipe courtesy of Dr. Hyman

This delicious stew is perfect for vegetarians or meat eaters. And it’s full of healthy fats! Comforting and warm, it’s one the whole family can enjoy for dinner. Add in some chicken or tofu for extra protein. If you’re enjoying a bit of grains, this pairs nicely with wild rice.

Serves: 4 Prep Time: 15 mins Cook Time: 20 mins

Ingredients

2 tbsp coconut oil

1 tsp cumin seeds

1 medium onion, finely chopped

3 ripe tomatoes, finely chopped

1 medium head cauliflower, stemmed and cut into bite-size florets

1 jalapeno, stemmed, seeded, chopped

1 cup chopped kale

2 tsp ginger paste

1 tbsp cumin powder

1 tbsp coriander powder

1 tsp turmeric powder

1 can full-fat, unsweetened coconut milk

1 tsp sea salt

2 tbsp chopped cilantro

Directions

1. In a medium stock pot, heat the coconut oil for 30 seconds on medium heat.

2. Add the cumin seeds and stir until they start to sputter, then add the onions and cook for another minute.

3. Add the tomatoes, stir and cook for a few more minutes until the tomatoes soften.

4. Add the rest of the ingredients and stir together. Cover the pan and simmer for about 15 minutes, stirring every 5 minutes to keep from burning.

5. Ladle the soup into 4 serving bowls and enjoy! Leftover stew can be stored in air tight container and saved for lunch the next day.

Roasted Curry Cauliflower

30

Roasted Curry Cauliflower

Recipe courtesy of Paleohacks

This is the perfect dish when you’re craving veggies but want something more than a ho-hum salad. The curry gives the cauliflower a hearty flavor and packs a nutritional punch thanks to the turmeric and coconut oil. The bright orange spice not only adds antioxidant and anti-inflammatory benefits to the dish, but brings a deep, savory flavor as well. Make sure to use organic, extra virgin coconut oil to get the most of this powerful ingredient known to reduce inflammation and ease digestion (to name a few perks).

Ingredients

1 large head of cauliflower, florets removed

2 tbsp of melted coconut oil

1 tbsp of curry powder

1 tbsp of ground turmeric

Salt and pepper, to taste

Chopped cilantro for garnish

Black Kale (optional)

Directions

1. Blanch cauliflower florets in a pot of boiling water for about 1 minute, until tender.

2. In a large mixing bowl, whisk the melted coconut oil with curry powder, ground turmeric, salt and pepper.

3. Add cauliflower florets and toss with the coconut oil-spice mixture until florets are evenly coated.

4. In a large skillet over medium heat, sauté the florets until they are fully cooked.

5. Garnish with fresh cilantro. Serve alongside a kale salad.

Serves: 4 Prep Time: 10 mins Cook Time: 15 mins

Indulge

Decadent Blueberry Cheesecake

33

Decadent Blueberry Cheesecake

Recipe courtesy of Jesse Lane Wellness

This decadent Blueberry Cheesecake is raw vegan, gluten, and even paleo! It is made with a chewy date and pecan base that is topped with creamy vegan blueberry cashew cream cheese that tastes just like the real thing. It gets all of its sweetness from the dates, blueberries and a pinch of stevia making it sugar-free and bursting with fibre and antioxidants.

Blueberry Cheesecake is an excellent make-ahead dessert that can be left in the freezer in an airtight container for several months. It is perfect to have on hand for unexpected company. If you are not planning on entertaining anytime soon, you can make it into 12 tarts using a muffin tin.

Serves: 12 slices Prep Time: 20 mins Cook Time: 5 hours

Filling Ingredients

2 cups raw cashews

Juice of one lemon

1/2 tsp stevia

6 tbsps coconut oil

1/2 tsp vanilla

1 1/2 cups wild blueberries

Base Ingredients

1/2 cup dates, roughly 5 dates

1 cup pecans

1/2 cup unsweetened shredded coconut

1/4 tsp stevia

1/4 tsp salt

2-4 tsp water (optional)

34

Directions

1. Place cashews in a bowl and cover them with water. Soak for at least 3 hours to overnight and rinse before using.

2. To make the base, place the dates, pecans, shredded coconut, stevia, and salt in a high-speed blender or food processor and pulse until it forms into a chunky crumbly mixture. If your dates are really dry, you may need to add 2-4 teaspoons of water. The base is ready when you can roll it into a ball that stays together.

3. Press the base mixture into a 7-inch springform pan or 12 muffin liners. Place it in the freezer and chill while you prepare the filling.

4. To make the filling, place the soaked cashews, lemon juice, stevia, coconut oil and vanilla in the high-speed blender or food processor and process until silky smooth.

5. Remove the chilled base from the freezer and top with 2/3 or the vegan cashew cream cheese and return to the freezer to set.

6. Add 1 cup of blueberries to the remaining filling in the blender or food processor and process until smooth. Pour over the chilled cheesecake, cover and freeze until solid, roughly 5 hours.

7. Before serving, defrost the blueberry cheesecake in the fridge for 3 hours and garnish with the remaining 1/2 cup of blueberries.

Coconut Oil Fudge

36

Coconut Oil Fudge

Recipe courtesy of Paleohacks

Four ingredients, a one-step recipe and just one hour refrigeration time…this has got to be the easiest coconut oil fudge recipe you’ll ever make! The combination of chocolate and coconut is guaranteed to be a hit with everyone, plus coconut oil has plenty of health benefits so getting to eat it in the form of this yummy treat makes it taste even sweeter!

Serves: 12 pieces Prep Time: 5 mins Cook Time: 2 hours

Ingredients

1 cup of coconut oil

1 cup of cocoa powder

1 tbsp of vanilla extract

1/2 cup of raw honey or other preferred natural sweetener

Directions

1. Place all of the ingredients in a mixing bowl and use an electric hand mixer to blend into a smooth consistency.

2. Pour the fudge onto a tray lined with baking paper then place into the fridge for 1-2 hours or until set.

3. Cut into slices and serve.

Warm Spiced Hasselback Apples

38

Ingredients

For the Apples

1 large apple peeled, cored and cut in half vertically

1 tbsp melted grass-fed butter or coconut oil

2 tsp coconut sugar

1/2 tsp ground cinnamon

1 cup Paleo ice cream

For Walnut Filling

2 tbsp grass-fed butter or coconut oil

1/3 cup walnuts, chopped into tiny pieces

1 tbsp coconut sugar

1/4 tbsp cinnamon

Directions

1. Preheat oven to 400°F and coat a small baking dish with extra virgin olive oil.

2. Slice apple halves across continuously in 1/8 inch slices, but do not cut all the way through. Place into baking pan.

3. Stir together 1 tablespoon melted grass-fed butter, 2 teaspoons coconut sugar and ½ teaspoon cinnamon. Brush each apple with mixture.

4. Cover apples with aluminum foil and bake for 20 minutes. Remove aluminum foil and bake 10 minutes longer. Remove from oven and cool.

5. As apples are cooling, stir together ingredients for the walnut filling. Use fingers to gently fan the slices of apples open and spoon in walnut filling. Place back into the oven and bake 10 minutes.

6. Serve with Paleo ice cream.

7. Top with any extra walnut filling.

Warm Spiced Hasselback Apples

Recipe courtesy of Paleohacks

Warm and spiced, these Hasselback apples are the perfect indulgent dessert to dig into. Top with coconut ice cream for à la mode decadence. This Hasselback apple recipe is very simple to make. To mimic the flaky crust texture of apple pie, the apple slices are filled and coated with chopped walnut pieces, adding a toasted crunch to the recipe.

Once soft, the walnut mixture is spooned on top and baked again to toast the walnuts. This is when the flavors start to deepen. You can top your Hasselback apples with any of your favorite Paleo ice cream flavors. I like this simple recipe for coconut ice cream and find it complements the apple cinnamon flavor. Spoon any leftover walnut mixture over the ice cream and dig in!

Serves: 2 Prep Time: 10 mins Cook Time: 40 mins

Note:

You can use coconut oil instead of grass-fed butter. Use your brush to push the mixture in between the slices. The apples are then baked to soften.

Dark ChocolateLava Cake

40

Dark Chocolate Lava Cake

Recipe courtesy of Paleohacks

One of the most indulgent desserts there is, the Chocolate Lava cake is perfect for any chocolate fanatic. Dark chocolate is known for its antioxidant and flavonol properties. This decadent treat also contains half the amount of sugar as milk chocolate and is higher in iron, magnesium, phosphorous, and zinc. This is because dark chocolate contains higher concentrations of cocoa, while other varieties are full of additives and sugar. Be sure to purchase dark chocolate that contains 70% cocoa. And if that’s not enough of a bonus, this lava cake is even flourless!

Serves: 2 Prep Time: 15 mins Cook Time: 12 mins

Ingredients

2 eggs

2 tbsp of cocoa powder, divided

3 tbsp of coconut oil

2 tbsp of creamy almond butter

1/2 tsp of vanilla extract

1 tbsp of raw honey

1 tbsp of almond meal

1/2 cup of dark chocolate chips

Directions

1. Preheat oven to 400°F. Coat ramekins or 2 mugs with a little bit of coconut oil and 1 tbsp of the cocoa powder.

2. Melt chocolate chips and coconut oil in the microwave at 30 seconds increments, stir each time until smooth.

3. In a separate bowl, combine eggs, almond butter, honey and vanilla extract. Mix using a hand mixer for 4 minutes. Mixture should be fluffy.

4. Pour melted chocolate into egg mixture, stirring as you pour.

5. Gently stir in almond meal and 1 tbsp of cocoa powder.

6. Divide batter among ramekins or mugs.

7. Place on a cookie sheet and bake for 10-12 minutes. If you are using small ramekins, they may be done closer to ten minutes and closer to 12 minutes for a larger ramekin or mug.

8. Remove from oven and allow to cool 3 minutes. Gently slide a sharp knife around edges of cake to loosen.

9. Put a small plate on top of mug and carefully flip over to remove cakes. You can also carefully scoop them out with a large spoon.

Sources1. http://circ.ahajournals.org/content/

early/2017/06/15/CIR.0000000000000510

2. http://www.bmj.com/content/351/bmj.h3978

3. https://www.ncbi.nlm.nih.gov/pubmed/7270479

4. http://www.pipso.org.fj/resources/

training-manuals/processing-manual-

virgin-coconut-oil-products-products-

pacific-island-countries-territories/

processing-manual-virgin-coconut-oil-products-

products-pacific-island-countries-territories/

5. https://www.ncbi.nlm.nih.gov/pubmed/19437058

6. http://www.webmd.com/diet/features/coconut-oil-

and-health#1

7. http://www.mayoclinic.org/diseases-conditions/

high-blood-cholesterol/in-depth/hdl-cholesterol/art-

20046388

8. http://articles.mercola.com/sites/articles/

archive/2016/08/22/mct-oil-health-benefits.aspx

9. https://draxe.com/mct-oil/

10. http://www.heart.org/HEARTORG/Conditions/

Cholesterol/PreventionTreatmentofHighCholesterol/

Know-Your-Fats_UCM_305628_Article.jsp#.

WPUP2ojyvIU

11. https://link.springer.com/

article/10.1007%2Fs11745-009-3306-6/fulltext.html

12. http://circ.ahajournals.org/content/

early/2017/06/15/CIR.0000000000000510

13. http://www.nytimes.com/2007/01/28/

magazine/28nutritionism.t.html

14. https://www.forbes.com/sites/quora/2017/01/09/

how-much-money-do-scientists-like-sheldon-cooper-

make-in-real-life/#182d0ff754e9

15. https://chriskresser.com/the-diet-heart-myth-

cholesterol-and-saturated-fat-are-not-the-enemy/

16. http://www.alinaislam.com/eggs-cholesterol/

17. https://chriskresser.com/heart-disease/

18. https://www.ncbi.nlm.nih.gov/pubmed/18706278

19. https://www.ncbi.nlm.nih.gov/pmc/articles/

PMC2720529/

20. http://ajcn.nutrition.org/content/67/5/828.short

21. http://time.com/4386248/fat-butter-nutrition-

health/

22. https://www.maxlugavere.com/blog/chill-with-

the-butter

23. https://articles.mercola.com/sites/articles/

archive/2010/12/13/can-this-natural-food-cure-or-

prevent-alzheimers.aspx

24. https://www.ctvnews.ca/health/health-headlines/

u-s-study-looks-into-the-benefits-of-coconut-oil-on-

patients-with-alzheimer-s-1.1491406

25. https://articles.mercola.com/sites/articles/

archive/2013/11/07/peanut-butter-coconut-oil-

alzheimers-detection.aspx#_edn5

42

Thank you!We at The Hearty Soul hope you were inspired by this e-book. If you’re craving

more healthy advice, visit us at TheHeartySoul.com