Following up from my last post, I want to talk a little bit about coconut oil. Coconut oil is high in saturated fats, and although there is negativity around saturated fats, like I mentioned, some are good, such as coconut oil. I love coconut oil because of not only the taste, but the benefits.

  • Coconut oil can increase the amount of calories you burn: coconut oil is made up of medium chain triglycerides, which ultimately is the structure of certain types of fats. Compared to other fats, the MCTs in coconut oil can increase the amount of calories that you burn. These triglycerides have been shown in a 24 hour period to increase calories burned by an individual by as much as 5%, which over long term, could significantly aid in weight loss (Authority Nutrition n.d.).
  • Coconut oil can improve your skin: coconut oil can improve the fat and moisture content of your skin, solving any dry skin issues, and improving moisture in skin which makes us glow and look amazing (Agero, Verallo-Rowell 2004).
  • Coconut oil can boost your immune system: coconut oil contains lauric acid, which fights bacteria, viruses and fungi, and which can also reduce candida. This is important considering many diseases today are caused by too much of these issues (Dr Axe n.d.).
  • Coconut oil can help you lose weight: coconut oil has shown in studies to help lose belly fat, lose fat overall, and decrease appetite. As talked about in my last post, fat does not make us fat, and this proves my point exactly (Dr Axe n.d.).
  • Coconut oil can help with your hormones: coconut oil can in fact benefit your hormones, naturally balancing your hormones because of the lauric acid contained in the oil. It has also been found in studies that coconut oil may be amazing for those going through menopause, since it has positive effects on estrogen levels (Feranil et al. 2011). On the note of improving hormones, lets also mention that we can naturally balance hormones by reducing sugar, eating healthy fats, and reducing certain grain consumption (Dr Axe n.d.).

Coconut oil is so amazing, and the taste is so good. I love adding coconut oil in my veggies, stir fries, protein balls, sweet treats, and even a spoonful in my rice before steaming it. I want to share with you my protein balls recipe, these are super nutritious and healthy!

Please keep in mind, every time I make recipes like these I improvise, so there is absolutely no need to use the exact measurements as me!
Note – you will need a blender!



What I used (Makes 14 balls):
40g Raw Almonds

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35g Walnuts (both of these measurements are medium handfuls)
10g Goji Berries
40g Natural Almond Spread (I used this brand) – about 2TBSP
12g Cacao Powder (I used this brand) – about 2/3TBSP
30g Chia Seeds (I used this brand) – about 4/5TBSP
40g Protein of your choice (I used this brand) – 2 heaped TBSP
3TBSP LSA (this stuff is amazing)
1TSP Organic Stevia
10G Coconut Oil – just less than 1 TBSP, melted
15g Shredded Coconut (3 TBSP)

Method:

  1. First, soak your goji berries in about 3TBSP of water for a minimum of 5 minutes. This is going to soften them so they are easy to blend up. After 5-15 minutes, drain and set goji berries aside.
  2. Meanwhile, add into a mixing bowl LSA, cacao, stevia, 1TBSP of the chia seeds, and protein. Set aside.
  3. Roughly chop your almonds and walnuts, and place them in the blender. Then, before blending, add in the rest of the chia seeds, almond butter, 1TBSP of the shredded coconut, and the drained goji berries. Blend until the mixture comes together, you will need to add about 3-5TBSP water. Make sure it comes together easily, as you will be adding dry ingredients later.
  4. Once blended, mix wet mixture with dry, and add in the coconut oil.
  5. Roll into balls, then coat in the remaining shredded coconut.
  6. Refrigerate for at least 3 hours, and enjoy!
healthy-cacao-coconut-and-date-balls-31622_l
Here is where I got this photo.

Tip – I love to keep mine in the freezer, so they last forever! This not only keeps them for ages but makes them kind of gooey, like fudge. Oh yeah!

Here is the nutritional info:

Screen Shot 2016-09-18 at 4.00.05 pm.png

I was so happy with the turnout of these, I feel like you will be too, if you are not only looking for a way to get Coconut oil into your foods, but if you are wanting a high protein healthy snack. I am so happy I am able to share the benefits of coconut oil with you, and my favourite protein ball recipe, so please it them out and let me know what you think. I would love to get to know you, so comment below.

Until next time!

Lots of Love,

Milli xxxx


REFERENCES

Feature Image – http://www.amandabrancofitness.com/wp-content/uploads/2016/03/coconut-oil.jpg

2nd image – http://balancingforlife.com/wp-content/uploads/2015/06/FullSizeRender9.jpg>

Agero, AL, Verallo-Rowell VM. 2004, A randomized double-blind controlled trial comparing extra virgin coconut oil with mineral oil as a moisturizer for mild to moderate xerosis, pp.109-116.

Authority Nutrition 2016, 10 Impressive Health Benefits of Coconut Oil. [ONLINE] Available at: https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/. [Accessed 18 September 2016].

Dr. Axe n.d., 20 Coconut Oil Benefits (#5 is Life-Saving). [ONLINE] Available at: https://draxe.com/coconut-oil-benefits/. [Accessed 18 September 2016].

Feranil, A. B., Duazo, P. L., Kuzawa, C. W., & Adair, L. S 2011, Coconut oil predicts a beneficial lipid profile in pre-menopausal women in the Philippines. Asia Pacific Journal of Clinical Nutrition, 20(2), 190–195.

Kabara, J. J., Swieczkowski, D. M., Conley, A. J., & Truant, J. P. 1972, Fatty Acids and Derivatives as Antimicrobial Agents. Antimicrobial Agents and Chemotherapy, 2(1), 23–28.

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