Cooking with coconut oil

Many people still roast their vegetables with olive oil and/or other delicate oils as there isn't much information out there about the changes in foods when heated. It is important not to heat olive oil (along with many other oils) at a high temperature as the biochemical structure of the oil turns from a good fat to a bad fat (in particular a trans fat, which our bodies don't recognise and therefore cannot break down). Coconut oil however, can be heated at high temperatures as it is highly resistant to oxidation, which is why it is the most common oil used for cooking in my kitchen. Please note that the coconut oil I am referring to is 'unrefined, cold pressed, virgin coconut oil' found in health food stores and most supermarkets.

Not only is coconut oil great for cooking at high temperatures, but it also has an extremely high lauric acid content, which can be greatly protective against infections by killing pathogens. It also significantly reduces bad cholesterol (LDL) levels, whilst increasing good cholesterol (HDL) levels - in other words coconut oil may also help to prevent heart disease.  Along with that, coconut oil boosts energy levels and also improves satiety which helps prevent overeating. Incorporating coconut oil into your diet is important as its benefits are almost endless, don't take my word for it though - try it out yourself.

1. Wash, peel and cut your veggies and spread out on a baking tray with some bakers paper underneath (above I have used organic potatoes, carrots, purple and golden beets, fennel, onion, carrots).

2. Then scoop out coconut oil from the jar (it will be solid at room temp) and dollop on top of the vegetables in teaspoon scoops - you can also use clean hands to spread the oil further between the veggies.

3. Chop up some rosemary and sprinkle over the top, add seasoning (Himalayan pink salt and pepper) and bake at 180°c for approx 45mins.

I usually serve these with fresh greens and some kind of plant protein. 

Happy cooking friends,
Love elsie x