In This Recipe Pack:
- Coconut Chia Pudding
- Coconut Flour Pancakes
- Coconut Curry Lentil Soup
- Coconut Curry Vegetables
- Coconut Lime Rice with Black Beans
- Masoor Dal with Coconut Milk
- Vegan Coconut Macaroons
- Coconut Mango Sorbet
- Coconut Almond Butter
Breakfast Options:
1. Coconut Chia Pudding
Ingredients:
- 2 tbsp chia seeds
- 1/2 cup coconut milk
- 1/4 cup unsweetened shredded coconut
- 1/4 tsp vanilla extract
- 1 tsp honey
- 1/2 cup mixed berries
Directions:
- In a bowl, mix together the chia seeds, coconut milk, shredded coconut, vanilla extract, and honey until well combined.
- Cover the bowl and refrigerate for at least 2 hours or overnight.
- When ready to serve, divide the chia pudding between 2 bowls or jars and top with mixed berries.
Nutrition Information (per serving):
- Calories: 221
- Protein: 4g
- Fat: 16g
- Carbohydrates: 17g
- Fiber: 9g
2. Coconut Flour Pancakes
Ingredients:
- 1/4 cup coconut flour
- 1/4 tsp baking powder
- Pinch of salt
- 2 eggs
- 1/4 cup coconut milk
- 1/2 tsp vanilla extract
- 1 tbsp honey
- 1 tbsp coconut oil
- Mixed berries for topping
Directions:
- In a bowl, whisk together the coconut flour, baking powder, and salt.
- In another bowl, beat the eggs and then add the coconut milk, vanilla extract, and honey. Mix until well combined.
- Add the wet ingredients to the dry ingredients and stir until smooth.
- Heat the coconut oil in a non-stick pan over medium heat.
- Pour about 1/4 cup of batter onto the pan for each pancake and cook for 2-3 minutes on each side, until golden brown.
- Serve with mixed berries.
Nutrition Information (per serving):
- Calories: 256
- Protein: 9g
- Fat: 16g
- Carbohydrates: 18g
- Fiber: 6g
Lunch and Dinner Options:
3. Coconut Curry Lentil Soup
Ingredients:
- 1 tbsp coconut oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/4 tsp ground turmeric
- 1 cup red lentils
- 4 cups vegetable broth
- 1 cup coconut milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- Fresh cilantro for garnish
Directions:
- Heat the coconut oil in a pot over medium heat.
- Add the onion, garlic, and ginger and sauté for 5-7 minutes, until the onion is translucent.
- Add the cumin, coriander, and turmeric and cook for 1-2 minutes, until fragrant.
- Add the lentils and vegetable broth and bring to a boil.
- Reduce the heat to low and simmer for 20-25 minutes, until the lentils are tender.
- Add the coconut milk, salt, and black pepper and stir until well combined.
- Simmer for another 5-10 minutes.
- Serve hot, garnished with fresh cilantro.
Nutrition Information (per serving):
- Calories: 342
- Protein: 13g
- Fat: 16g
- Carbohydrates: 38g
- Fiber: 15g
4. Coconut Curry Vegetables
Ingredients:
- 1 tbsp coconut oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 1 tbsp curry powder
- 1/2 tsp ground cumin
- 1/4 tsp ground coriander
- 1 can (14 oz) diced tomatoes
- 1 cup coconut milk
- Salt and pepper to taste
- Fresh cilantro for garnish
Directions:
- Heat the coconut oil in a pan over medium heat.
- Add the onion, garlic, and ginger and sauté for 5-7 minutes, until the onion is translucent.
- Add the bell pepper, zucchini, and broccoli and cook for 5-7 minutes, until the vegetables are tender.
- Add the curry powder, cumin, and coriander and cook for 1-2 minutes, until fragrant.
- Add the diced tomatoes and coconut milk and stir until well combined.
- Season with salt and pepper to taste.
- Simmer for 10-15 minutes.
- Serve hot, garnished with fresh cilantro.
Nutrition Information (per serving):
- Calories: 262
- Protein: 7g
- Fat: 21g
- Carbohydrates: 16g
- Fiber: 5g
5. Coconut Lime Rice with Black Beans
Ingredients:
- 1/2 cup brown rice
- 1 cup water
- 1/2 cup black beans, rinsed and drained
- 1 tbsp coconut oil
- 1/4 cup unsweetened shredded coconut
- Juice of 1 lime
- Salt to taste
- Fresh cilantro for garnish
Directions:
- Rinse the rice and add it to a pot with the water. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the rice is tender.
- In a pan, heat the coconut oil over medium heat.
- Add the shredded coconut and toast for 2-3 minutes, until lightly browned.
- Add the black beans, lime juice, and salt and stir until well combined.
- Serve the rice topped with the black bean mixture and garnished with fresh cilantro.
Nutrition Information (per serving):
- Calories: 310
- Protein: 7g
- Fat: 13g
- Carbohydrates: 43g
- Fiber: 8g
6. Masoor Dal with Coconut Milk
Ingredients:
- 1 cup masoor dal (red lentils)
- 3 cups water
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1 tomato, chopped
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/4 tsp ground turmeric
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup coconut milk
- Fresh cilantro for garnish
Directions:
- Rinse the dal and add it to a pot with the water. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, until the dal is tender.
- In another pan, heat some oil over medium heat.
- Add the onion, garlic,
- and ginger and sauté for 5-7 minutes, until the onion is translucent. 4. Add the tomato and cook for 2-3 minutes, until soft.
- Add the cumin, coriander, turmeric, salt, and black pepper and cook for 1-2 minutes, until fragrant.
- Add the cooked dal and coconut milk and stir until well combined.
- Simmer for 5-10 minutes, until the flavors have melded together.
- Serve hot, garnished with fresh cilantro.
Nutrition Information (per serving):
- Calories: 294
- Protein: 14g
- Fat: 14g
- Carbohydrates: 29g
- Fiber: 10g
Coconut-Based Desserts
7. Vegan Coconut Macaroons
Ingredients:
- 2 cups unsweetened shredded coconut
- 1/2 cup maple syrup
- 1/4 cup coconut oil, melted
- 1 tsp vanilla extract
- 1/4 tsp salt
Directions:
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a bowl, mix together the shredded coconut, maple syrup, melted coconut oil, vanilla extract, and salt until well combined.
- Scoop the mixture onto the prepared baking sheet, using a cookie scoop or spoon.
- Bake for 10-12 minutes, until lightly golden on the edges.
- Let cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.
Nutrition Information (per serving, 2 macaroons):
- Calories: 202
- Protein: 2g
- Fat: 15g
- Carbohydrates: 17g
- Fiber: 4g
8. Coconut Mango Sorbet
Ingredients:
- 2 ripe mangos, peeled and diced
- 1 can (14 oz) coconut milk
- 1/4 cup honey or maple syrup
- 1 tbsp lime juice
- Pinch of salt
Directions:
- In a blender, puree the diced mango, coconut milk, honey or maple syrup, lime juice, and salt until smooth.
- Transfer the mixture to an ice cream maker and churn according to the manufacturer’s instructions, until thick and creamy.
- Transfer to a container and freeze for at least 2 hours or until firm.
- Serve scoops of the sorbet in bowls or cones.
Nutrition Information (per serving):
- Calories: 212
- Protein: 2g
- Fat: 12g
- Carbohydrates: 28g
- Fiber: 2g
9. Coconut Almond Butter
Ingredients:
- 1 cup unsweetened shredded coconut
- 1 cup unsalted almonds
- 1/4 tsp salt
Directions:
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- Spread the shredded coconut and almonds on the baking sheet and toast in the oven for 5-7 minutes, until lightly golden and fragrant.
- Let cool for a few minutes before transferring to a food processor or high-speed blender.
- Add the salt and process or blend until smooth and creamy, scraping down the sides as needed.
- Transfer to a jar or container and store in the refrigerator.
Nutrition Information (per serving, 2 tbsp):
- Calories: 138
- Protein: 3g
- Fat: 12g
- Carbohydrates: 6g
- Fiber: 3g
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