Of all the buzzwords out there in health, wellness, and diets, one of the most popular right now is MCT oil – a type of healthy fat with an array of healthy properties. But can you cook with MCT oil? We turned to Chef Teresa Hansen who showed us three MCT oil recipes to work it into your diet.
Can You Cook with MCT Oil?
MCT is trending among keto lovers as a supplement, but can you cook with MCT oil? Not only is the answer is an emphatic yes, but cooking with MCT oil can also be super beneficial! “MCT oils, or medium chain triglycerides, are a type of fat that are metabolized a lot quicker than typical fat,” bio-nutritionist Dr. Shawn Talbott tell us. “They can actually enhance your ability to burn more fat.” Read more about the health benefits of MTC Oil here.
1. Salmon Cakes with Pineapple Salsa
Let’s start our list of MCT oil recipes with salmon cakes served with a pineapple Salsa. Chef Teresa uses coconut oil to fry the salmon cakes for a delicious way to get those MCTs. “MCT oil is found in coconut oil – it’s one of the primary sources where you can find MCTs,” she shares. “We’re going to incorporate some other healthy fats from salmon, along with ginger, into a simple salmon cake that we’ll serve with a pineapple salsa.” Who knew cooking with MCT oil could be so tasty?!
Prep time: 5 minutes
Yield: 1-3 servings
6 ounces cooked or canned salmon
1 tablespoons minced ginger
¼ teaspoon black pepper
½ cup panko
2 tablespoons coconut oil
Pineapple Salsa (mix together prior to cooking salmon cakes)
1 cup small diced pineapple
¼ cup finely diced red onion
½ minced jalapeno, seeds and vein removed
Zest and juice of 1 lime
¼ cup chopped cilantro
Salt, to taste
Mix together cooked salmon, ginger, black pepper, egg and panko. Form into 3 small, round cakes.
Heat coconut oil in a medium non-stick skillet. Add each salmon cake to the hot oil and cook on each side for 3-4 minutes or until golden brown.
Serve with pineapple salsa.
2. Chili Lime Popcorn & Cashew Snack Mix
Next on our menu is a light snack that actually helps decrease appetite faster using ghee – which is another food that contains MCTs. So how does the MCT in ghee curb your appetite? “MCTs help a specific hormone in the body to tell our brain that we’re full and satisfied,” informs Chef Teresa. So we popped popcorn in some ghee, then tossed it in chili lime seasoning and mixed in some cashews. This is one of those MCT oil recipes that makes cooking with MCT oil super easy!
Prep time: 5 minutes
Yield: 2-4 servings
½ teaspoon chili powder
Zest of 1 lime
1 tablespoons lime juice
3 tablespoons ghee
1/3 cup popcorn kernels
1 ounce cashews
Mix together chili powder, lime zest and juice. Set aside.
Melt ghee in a medium pot over medium high heat.
Once oil is hot, add corn kernels and cover. Continue to cook until kernels have popped. Remove from heat, then pour in a bowl and season with salt.
Pour chili lime mixture over popcorn and toss to combine. Add cashews and serve.
3. Acai Smoothie Bowl
Let’s finish our roundup of MCT oil recipes with something sweet: a smoothie bowl! Chef Teresa whipped up a brain-boosting acai smoothie bowl using MCT oil concentrate, which is derived from coconut oil and can be purchased in most grocery stores. We also added protein powder to frozen acai, plus banana and coconut milk.
Prep time: 5 minutes
Yield: 2 servings
½ frozen banana
1 cup frozen acai berries
½ avocado, pitted and peeled
1 tablespoon MCT oil
1 cup spinach
1 cup unsweetened coconut milk
1 scoop protein powder
Hemp seeds, for topping
Chia seeds, for topping
Unsweetened shredded coconut, for topping
Fresh blueberries, for topping
Fresh raspberries, for topping
Add all ingredients to a blender, except for toppings. Blend until smooth then pour into bowl.
Top with seeds, coconut and fresh berries
Ready to start cooking with MCT oil? As you can see, not only can you cook with MCT oil, but it can also be healthy and satiating. Give these MCT oil recipes a try – you’ll thank us later.
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