Coconut Oil

Coconut oil is the natural fat extracted from coconuts, the fruit of the tropical coconut palm (Cocos nucifera).

In the UK, coconut oil is solid at room temperature, although it may melt during very warm weather or in a warm kitchen. It is produced in a similar way to olive oil, with quality varying considerably depending on how it is processed.

The highest-quality coconut oils are organic, extra virgin, cold-pressed, and made from fresh coconuts. Lower-quality oils are often extracted using high temperatures and refined from older or lower-grade coconuts.

The aim of producing pure virgin coconut oil is to extract the oil without damaging or altering its natural structure. This helps preserve its flavour and nutritional qualities while avoiding hydrogenation and the formation of trans fats.

At room temperature, coconut oil is a white solid resembling lard, but it melts easily into a pale straw-coloured liquid. Virgin coconut oil melts at approximately 24°C, while more refined oils generally melt at a slightly higher temperature.

Raw virgin coconut oil has a light, pleasant coconut aroma with a mild, slightly sweet flavour. More highly processed oils have very little taste or fragrance. It is usually sold in jars and can be scooped out while solid or gently melted over warm water or in a microwave for a short time.

Coconut oil is rich in medium-chain saturated fatty acids. It is relatively stable when heated and resistant to oxidation, although it should still be stored in a cool, dark cupboard.

Using Coconut Oil on the Budwig Diet

Coconut oil is combined with linseed (flaxseed) oil to make Oleolux, an important component of the Budwig diet. Oleolux is used as a spread, seasoning, salad dressing, and for very brief, low-temperature cooking.

Within the Budwig diet, coconut oil is the only other oil generally permitted alongside flaxseed oil (apart from the occasional small amount of pumpkin seed oil in salads). It therefore provides an important source of dietary energy.

A small amount of coconut oil can also be used to lightly grease a saucepan when gently cooking the first ingredients of a recipe. In general, fried foods are not recommended on the Budwig diet.

Choosing Coconut Oil

Not all coconut oils are the same. Many inexpensive supermarket varieties have been refined and processed at higher temperatures, reducing their natural flavour and some of their naturally occurring plant compounds.

For the Budwig diet, choose a coconut oil that is:

• Raw
• Cold-pressed or cold-extracted
• Unrefined
• Extra virgin
• Preferably certified organic

Ideally, it should be made simply from fresh coconuts with minimal processing.

Mild, Light Flavour

Raw virgin coconut oil has a delicate, mildly sweet flavour with only a subtle coconut taste, making Oleolux a versatile addition to many dishes.

Because Oleolux contains cold-pressed flaxseed oil, it should not be overheated. If warming is necessary, heat it gently for no longer than about one minute to help preserve the omega-3 fatty acids.

Raw organic coconut oil is available from the Flax Farm Linseed Shop.