50 Delicious Recipes with Coconuts - Mattis Lundqvist - ebook
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Recipes:Coconut Oil Buns for SandwichesSpaghetti Bolognese Sauce with CoconutBlack Bean and Quinoa SaladSpiraled Courgette and CarrotsAsparagus with Potato SaladButternut Squash SoupBrown Rice Pasta and Chili FlakesCauliflower MuffinsThai Red CurryRed Lentil CurryCoconut ShrimpsCoconut Curry ChickenTeriyaki Coconut ChickenSpaghetti Squash and Shrimp PestoCoconut ChickenPeanut and Coconut ChiliSlow Cooked Peanut Butter ChickenAvocado Zucchini PastaGinataang Langka and PorkBalsamic SalmonCrusted Tilapia and Coconut AlmondsPaleo Shepherds PieSpinach Coconut CurryPina Colada Pork ChopsChicken Verde EnchiladasBasil Coconut ChickenTeriyaki SalmonCoconut Curried RiceSaucy Coconut Green BeansPaleo Chicken MeatballsRibs in the Slow CookerCoconut Sloppy JoeCoconut Thai RiceCurry Soup with CoconutLime Coconut ShrimpGinger and Coconut RiceCoconut Thai Red CurryCurried Coconut ChickenShrimp with Sweet and Sour SauceSweet Potato Coconut CasseroleCatfish SoupCoconut Cheese LogSticky Coconut RiceBreaded Coconut FishSour Cream Coconut CakeCoconut 5-Minute PieAlmond Coconut CookiesCoconut Cream PieChocolate Coconut PiePina Colada

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Mattis Lundqvist

50 Delicious Recipes with Coconuts

Delicious inspirations for pressure cookers, cooking pots, frying pans and more

BookRix GmbH & Co. KG80331 Munich

Coconut Oil Buns for Sandwiches

Ingredients:

300ml – Warmed

1 Egg – Beaten

2 Tbsp. of Coconut Oil – Soft

55g of Whole Sugar

¾ tsp. of Salt

350g of Flour

130g Wheat Flour

1 ¼ tsp. of Active Dry Yeast – Not Quick Rising

1 Tbsp. of Coconut Oil – Melted

 

Directions:

If you are using a bread machine, put the ingredients (except for 1 Tbsp. of coconut oil) into your machine in the order that it is listed. Select the Dough setting.

When it is finished, turn it out onto a floured board and then roll it out to ½ inch – ¾ inch thickness/1-1.5cm.

Cut it into 3-inch/8cm circles.

Put them on a lightly greased baking sheet (use coconut oil). Brush the tops with the rest of the coconut oil.

Cover it and allow it to rise for about an hour in a warm and draft free area.

Bake it at 350°F/180°C for 10-15 minutes until they are golden brown.

 

Nutritional Information:

Calories: 247

Total Fat: 12g

Saturated Fat: 7g

Carbohydrates: 25g

Protein: 9g

 

 

 

Spaghetti Bolognese Sauce with Coconut

Ingredients:

420g of Aberdeen Angus Beef

3 Tbsp. of Coconut Oil

2 Cloves of Garlic – Crushed

2 Onions – Chopped

25g of Carrots – Sliced

25g of Celery – Chopped Fine

3 Large Tomatoes – Chopped Small

1 Tbsp. of Tomato Puree

Dash of Thyme – Dried

Dash of Salt

Dash of Pepper

 

Directions:

Preheat your oven to 300°F/150°C.

In a large saucepan, add in the coconut oil and heat it up.

Add in the onions, celery, carrots, and the garlic. Saute it for 8-10 minutes until they are soft.

Increase the heat slightly, add in the mince and stir it until the meat is completely browned.

Stir in the tomatoes, tomato puree, thyme, pepper, and salt.

Stir everything very well and bring it to a simmer.

 

Nutritional Information:

Calories: 224

Total Fat: 7g

Saturated Fat: 2g

Carbohydrates: 35g

Protein: 5g

 

 

 

 

 

Black Bean and Quinoa Salad

Ingredients:

250g of Quinoa

1liter of Water

1 tsp. of Coconut Oil

1 Red Bell Pepper

¼ Cucumber

400g of Black Beans – Drained

60ml of Extra Virgin Olive Oil

1 tsp. of Ground Cumin

1 Clove of Garlic – Crushed

Juice from ½ Lemon

Cherry Tomatoes – Quartered

1 Handful of Coriander – Chopped

 

Directions:

Add in the quinoa, coconut oil, and the water to a saucepan and then cook it for 15 minutes until all the water is absorbed.

Drain the beans and then chop up your pepper and your cucumber into small bits.

In a separate mixing bowl, add in the olive oil, garlic, cumin, and the lemon to make the dressing.

Once your quinoa is done, mix it in a large mixing bowl with the pepper, beans, and cucumber.

Top it with the cherry tomatoes.

Drizzle the dressing on the top and garnish it with the coriander.

 

Nutritional Information:

Calories: 220

Total Fat: 2g

Saturated Fat: 1g

Carbohydrates: 25g

Protein: 3g

 

 

 

 

 

Spiraled Courgette and Carrots

Ingredients:

1 Large Courgette

1 Large Carrot – Peeled

1 tsp. of Coconut Oil

Dash of Chili Flakes

2-4 Sea Bass Fillets

Coriander – Chopped, Garnish

 

Directions:

Spiral your courgette and the carrot.

In a heavy pan, heat the coconut oil until it is hot.

Add in the chili flakes and the sea bass. Put it in skin side down.

After 3 minutes, turn the fillets over and cook it for another 3 minutes. Remove it and put it on a plate.

Add in the courgette and the carrots. Stir-fry it for 2 minutes.

Remove it from the heat and put it on the plates with the fish on top.

Sprinkle the coriander on the top before you serve it.

 

Nutritional Information:

Calories: 175

Total Fat: 4g

Saturated Fat: 2g

Carbohydrates: 3g

Protein: 24g

 

 

Asparagus with Potato Salad

Ingredients:

10 Asparagus Stalks

8 Baby Potatoes

2 Eggs – Hard Boiled

10 Cherry Tomatoes

Handful of Baby Spinach

1 Tbsp. of Coconut Oil

Dash of Salt

Dash of Pepper

 

Directions:

Preheat your oven to 350°F/180°C.

Add in half of the coconut oil in a roasting dish and warm it in your oven.

Wash your potatoes and then halve them. Toss the coconut oil, seasonings, and the potatoes. Bake them for 30-35 minutes.

Add in the rest of the coconut oil to the baking tray. Allow it to melt then toss in the asparagus. Roast it for 10 minutes.