Coconut butter is expensive. It turns out it is really easy and cheap to make yourself. I simply put 3 cups of desiccated coconut, which cost $1.79 from Aldi for 250 grams, into my food processor and processed for about 10 minutes, scraping the sides occasionally. That is it! You will know when it is ready because it will (surprise, surprise) resemble coconut butter.I used the coconut butter to make this Coconut and lemon slice, as well as the icing to go with it. I also put some in my smoothie bowl this morning for some extra flavour and for the medium-chain triglycerides (MCT). Unlike long-chain triglycerides (LCT), MCT are absorbed directly into the portal circulation and are transported to the liver for oxidation. In contrast, LCT are transported into the lymphatic system allowing for uptake into adipose or fat tissue (1). Human studies have shown that replacing dietary LCT with MCT can increase daily energy expenditure and may lead to weight loss (2 – 5). That does not mean that you can go and eat cups of coconut oil or butter and lose weight. It means that coconut oil or butter is a good substitute if you are using oil in cooking.
Try this slice with your homemade coconut butter. It’s tasty and will save you money. I must warn you that this slice is a bit delicate. I guess that is because it has no added sugar. I think that is a fair trade off.
Coconut and lemon slice with homemade coconut butter
1/2 cup coconut flour
1 cup desiccated coconut
1 teaspoon baking powder
2 tablespoons stevia
3 tablespoons coconut butter
1 cup reduced fat coconut cream or coconut milk
½ teaspoon vanilla extract
Juice from 1 lemon
Rind from ½ lemon, finely grated
1/2 cup Greek yoghurt
1 tablespoon coconut butter
½ tablespoon fresh lemon juice
¼ teaspoon finely grated lemon rind
½ tablespoon stevia
- Add the coconut flour, desiccated coconut, baking powder and stevia into a large mixing bowl. Mix to combine.
- Add the coconut butter (warm for 10 – 20 seconds in the microwave if it is hard), coconut cream or milk, vanilla extract, lemon juice and lemon rind and mix well to combine.
- Add the egg and mix to combine.
- Scrape the mixture into a 20cm x 20cm baking tray lined with baking paper. Press down the slice with wet hands. Bake in the oven at 160°C for 35 minutes or until the slice is firm and golden brown on the edges. Allow the slice to completely cool before icing.
- For the icing, mix all ingredients together well until combined.
- Babayan, V. K. (1987). Medium-chain triglycerides and structured lipids. 22:417-420.
- Seaton, T. B., Welle, S. L, Warenko, M. K. & Campbell, R. G. (1986) Thermic effect of medium-chain and long-chain triglycerides in man. J. Clin. Nutr. 44:630-634
- Dulloo, A. G., Fathi, M., Mensi, N. & Girardier, L. (1996). Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in human respiratory chamber. J. Clin. Nutr. 50:152-158
- White, M. D., Papamandjaris, A. A. & Jones, P.J.H. (1999). Enhanced postprandial energy expenditure with medium-chain fatty acid feeding is attenuated after 14 d in premenopausal women. J. Clin. Nutr. 69:883-889.
- Hill, J. O., Peters, J. C., Yang, D., Sharp, T., Kaler, M., Abumrad, N. N. & Greene, H. L. (1989). Thermogenesis in humans during overfeeding with medium-chain triglycerides. Metabolism 38:641-648.