Use coconut oil in decadent coconut bars with lemon curd, sauce for vegs, soup

Here are some recipes that incorporate coconut oil.

Coconut Bars With Lemon Curd

These coconut bars do double duty as a dessert when crumbled into a bowl and served with lemon curd (recipe follows), or simply cut into rectangles to use as granola bars for snacks or lunches with milk or yogurt and some fruit.

1 l (4 cups) rolled oats

125 ml (1/2 cup) pumpkin seed kernels

125 ml (1/2 cup) chopped raw almonds

125 ml (1/2 cup) sunflower seed kernels

175 ml (3/4 cup) honey

125 ml (1/2 cup) coconut oil

10 ml (2 tsp) cinnamon

5 ml (1 tsp) vanilla

125 ml (1/2 cup) raisins or dried cranberries

125 ml (1/2 cup) roasted peanuts

Heat oven to 180 C (350 F).

In a large bowl, combine oats, pumpkin seed kernels, almonds and sunflower seed kernels.

In a saucepan over low heat, melt together honey, coconut oil, cinnamon and vanilla, stirring occasionally, until combined.

Pour honey mixture over oat mixture and stir to coat.

Spread mixture in a 33-by-23-cm (13-by-9-inch) baking pan and bake for about 20 minutes, stirring every 5 minutes, remembering that metal pans cook faster than glass.

After baking, press raisins and roasted peanuts into the top.

Let cool and cut into 12 bars.

Note: Each bar contains about 10 ml (2 tsp) coconut oil.

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Lemon Curd

This delicious sauce has myriad uses — as a spread on toast or a scone, as a topping for angel food cake, as a filler for white cake or in a tart shell and as a topper for crumbled coconut bars.

Juice of 4 lemons or 125 ml (1/2 cup) lemon juice

15 ml (1 tbsp) lemon zest

75 ml (1/3 cup) sugar

2 large eggs

50 ml (1/4 cup) virgin coconut oil

In a bowl set over a saucepan of simmering water, whisk juice, zest, sugar and eggs. Add coconut oil and whisk constantly until thickened and smooth (a thermometer should read 71-77 C/160-170 F).

Strain curd through a fine sieve set over another bowl. Serve warm or cover surface of curd with plastic wrap and let cool completely.

Curd will keep for over a week in the fridge in a jar. It also can be frozen.

Makes about 250 ml (1 cup)

Source: Jackie Sarginson of T.T. Ultimate Products.

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Broccoli With Orange Ginger Sauce

This sauce will make broccoli lovers of the whole family and is equally good with green beans.

1 bunch broccoli, cut into florets, or 750 ml (3 cups) green beans, sliced diagonally into pieces

15 ml (1 tbsp) virgin coconut oil

15 ml (1 tbsp) soy sauce

15 ml (1 tbsp) honey

15 ml (1 tbsp) orange zest

45 ml (3 tbsp) fresh orange juice

1 medium garlic clove, peeled and chopped

1 small piece fresh ginger root, peeled and chopped

1 ml (1/4 tsp) Himalayan salt (rock salt)

Blanch vegetables in boiling salted water for 3 to 4 minutes or steam over boiling water for same amount of time. Drain thoroughly.

Meanwhile, in a food processor or blender, combine remaining ingredients and process, scraping down sides as needed, until dressing is smooth.

If broccoli or beans are still hot, toss with sauce and serve immediately. If vegetables have cooled too much and a warm sauce is preferred, vegetables and sauce can be sauteed in a medium to large pan over medium heat for 1 to 2 minutes before serving.

Makes 4 servings.

Note: Each serving contains less than 5 ml (1 tsp) coconut oil.

Source: Jackie Sarginson of T.T. Ultimate Products.

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Black Bean Soup

This soup is tasty with a sandwich or salad for lunch. Although it takes a while to cook, it is a snap to make. But you have to start it the night before you want to serve it.

500 g (1 lb) dried black beans

30 ml (2 tbsp) virgin coconut oil

2 ml (1/2 tsp) pepper

2 cloves garlic, minced

1 medium onion, chopped

5 ml (1 tsp) dried oregano

1 bay leaf

The night before, cover beans with enough water to extend 5 cm (2 inches) above top of beans. Cover with a tea towel and leave to soak overnight.

The next day, bring water and beans to a boil, then add remaining ingredients. Reduce heat and simmer for 2 hours or until beans are done.

Remove bay leaf, then puree half the soup and combine it with the rest of the soup. Serve immediately.

Makes 6 servings.

Note: This soup contains 5 ml (1 tsp) of coconut oil per serving.

Source: Jackie Sarginson of T.T. Ultimate Products.