tbs: coconut oil
Rich in medium-chain fatty acids (MCTs), particularly lauric acid. High in saturated fat; contains no cholesterol, fiber, or significant vitamins and minerals.
About
Coconut oil is a tropical fat extracted from the meat (copra) or fresh kernel of mature coconuts (Cocos nucifera), a palm species native to Southeast Asia and the Pacific Islands. The oil is obtained through cold-pressing or expeller pressing of dried copra, or through wet-milling of fresh coconut meat. Coconut oil is predominantly saturated fat (approximately 90%), with a melting point of 24–25°C (76–77°F), giving it a solid consistency at room temperature in temperate climates. It has a mild coconut flavor and aroma, though refined versions are largely neutral. The oil exists in two primary forms: virgin (or extra-virgin) coconut oil, extracted without high heat and retaining coconut flavor, and refined coconut oil, processed through bleaching and deodorization for a neutral profile.
Culinary Uses
Coconut oil serves multiple functions in cooking, from sautéing and shallow-frying to baking and as an ingredient in dressings and sauces. In Southeast Asian, Indian, and Pacific Island cuisines, it is a foundational cooking fat used in curries, stir-fries, and rice dishes. Virgin coconut oil, with its pronounced coconut flavor, is preferred in desserts, smoothies, and raw preparations. Refined coconut oil, with its neutral taste and high smoke point (approximately 450°F/232°C), is suitable for high-heat cooking. It is also used as a dairy substitute in vegan baking and as a fat in granola, energy bars, and plant-based confections.