65% of your calories come from coconut fat on the Wahls paleo plus, so it helps to have a diversity of strategies for including it in your daily life.
Sources can include culinary coconut oil, upgraded MCT oil, coconut milk or coconut butter.
I’ve just started including upgraded MCT (Medium-chain Triglyceride) oil & I’m excited about it’s potential.
Dr Wahls recommends the use of culinary coconut oil and full-fat tinned coconut milk as sources of coconut fat. I’m thrilled to have found a local source for additive-free tinned coconut milk. I generally refrigerate the tins and skim of the coconut cream, either using it as is or whipping it. I often put the remaining coconut ‘water’ in my bone broth pot, if I’ve got one going. Or I discard it.
Coconut butter is pureed coconut, and is the highest carb, lowest fat source. It should be used in moderation, if ketosis is your goal.
Here are 9 delicious ways to keep the Medium-Chain Triglycerides flowing:
- In coffee. A tablespoon of upgraded MCT oil and a dollop of whipped coconut cream;
- In salad dressing (see recipe below);
- As the primary ingredient in berry fudge: try Blue-raspberry & Strawberry Shortcake versions;
- In green smoothies, such as this Dandelion~Blueberry variation;
- In whipped cauliflower: Beautiful sulfur-rich comfort food (see recipe below);
- In creamed greens: Stir fry minced ginger & greens in coconut oil until bright green, add coconut cream & cook until greens are softened;
- In coconut curry stew, like this one made with nettles, turmeric & coconut cream;
- Just keep in simple with frozen blackberries & whipped coconut cream: so easy & divine. (To make whipped coconut cream, refrigerate a tin of coconut milk for several hours or overnight, spoon off the cream on top & whip with an electric mixer);
- Use warm coconut oil with a pinch of salt as a dip for a glorious artichoke!
- Cabbage Bacon!
Coconut Oil Salad Dressing (AIP & WahlsPaleo+)
You can make salad dressing with coconut oil or upgraded MCT oil. Heat coconut oil until liquid & swap it for whatever oil you use in your favorite salad dressing. Upgraded MCT oil is liquid at room temperature, so you can use it straight from the bottle.
For a super simple everyday salad dressing, proceed thusly:
- 2 tablespoons coconut oil
- 2 tablespoons balsamic vinegar (not sulphites)
- 1 tablespoon coconut aminos
- 1 teaspoon Himalyan salt (or similar)
- 1-2 teaspoons sea vegetable flakes
- 1 teaspoon basil (optional)
The tiny mason jelly jars are perfect for salad dressing. Otherwise use a small glass container with a lid.
Pour over a bounteous green salad & toss.
Whipped Cauliflower (AIP & WahlsPaleo+)
A paleo classic & a perfect vehicle for coconut oil.
- 1 head cauliflower
- 1/2 cup coconut oil
- 1 teaspoon salt
- 2 Tablespoons sea vegetable flakes
Cut the cauliflower into florets. Trim the stem as needed and slice it, too. Steam until soft.
Put the cauliflower in a food processor with the remaining ingredients and whirl until smooth. Remove 1 cup of whipped cauliflower to 3 or more small oven-proof baking dishes, ideally ones with lids.
Reheat in a 350 oven for 20 minutes to add coconut oil + comfort food to any meal.
If you’re on the WahlsPaleo+, you’ll be tracking your food.
An average sized head of cauliflower yields about 3 cups whipped cauliflower: each 1 cup portion contains 2.66 tablespoons of coconut oil. Cauliflowers vary, so do the math to figure out what dosage each 1 cup portion of whipped cauliflower contains. 8 (tablespoons) divided by the number of cups will give you the answer.