Main Dishes

Beef Curry with Vegetables

1 cup fresh mushrooms, sliced
1/2 cup onion, chopped
1 clove garlic, minced
1/4 can rice flour
2 tbsp sugar
4 tsp curry powder
1 tsp fresh ginger root, grated
2 cups beef broth
1 1/2 pound cooked beef brisket, or rump
1 cup carrots, cooked
1 cup sour cream

· In a large skillet, melt the Virgin Coconut Oil. Add the mushrooms, onion and garlic. Sauté   until the onions are clear.
· Combine the rice flour, salt, sugar, curry powder & grated ginger root. Add the sautéed vegetables. Slowly add the beef broth, stirring constantly.
· Bring to a boil & simmer until thickened.
· Add the meat & carrots, & cook on low heat until they are heated through.
· Add the sour cream & stir until blended & warm.
· Serve with Brown rice.

Servings:  6
Contains: 1 tbsp Coconut Oil per serving.

Beef Stroganoff
12 ounces beef tenderloin (fillet), thinly sliced
1 pound mushrooms, quartered
1/2 cup chopped onions
1/2 tsp dill weed, dried
1/4 tsp ground black pepper
1/4 cup dry white wine
1/2 cup sour cream

· In a large skillet, melt 2 tbsp Virgin Coconut Oil over high heat.
· Add beef, half at a time. Cook until browned on both sides, turning once, about 4 mins. Remove from skillet. Repeat with remaining beef.
· Add mushrooms, onions, dill, salt & pepper; cook, stirring constantly, for 5 mins.
· Add wine & return beef to skillet.
· Cook until heated through, about 3 mins.
· Remove from heat. Stir in sour cream until blended.

Servings:  4
Contains: 1/2 tsp Coconut Oil per serving.

Braised Beef Tips

2 pounds beef sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
8 ounces fresh mushrooms, halved or quartered
Ground black pepper to taste
2 bay leaves
1 tbsp Worcestershire Sauce
3 cups beef broth

· Trim fat & cube sirloin into 3/4” cubes. Brown in Virgin Coconut Oil in pressure cooker base.
· Add onions, garlic, mushrooms, salt, pepper, bay leaves & Worcestershire Sauce. Add beef broth.
· Bring to pressure & cook about 10 mins. Remove from heat & let sit about 5 mins. Release pressure.
· Thicken with organic corn starch.
· Serve over rice, pasta or barley pilaf.

Serves:  6
Contains:  1 tsp Coconut Oil per serving.

Chicken Cacciatore

2—3 pound whole chicken, cut up
5/8 cup unbleached organic flour
2 1/2 cups thinly sliced onions,
5/8 cup green pepper, chopped
2 1/2 cloves garlic, crushed
1 1/4 15 ounce cans crushed tomatoes, drained
1 1/4 16 ounce cans tomato sauce
7 1/2 ounces sliced fresh mushrooms
1 1/4 tsp Himalayan salt
1/3 tsp oregano
· Wash chicken & pat dry.
· Heat Virgin Coconut Oil in large skillet until almost smoking.
· Coat chicken pieces with flour.
· Cook chicken in Virgin Coconut Oil over medium heat 15 to 20 mins. Or until

Light brown. Remove chicken. Set aside.
· Add onion rings, green pepper & garlic to skillet. Cook & stir over medium heat until onion & pepper are tender.
· Stir in remaining ingredients.
· Add chicken to sauce. Cover tightly. Simmer 30—40 mins. Or until thickest pieces are fork tender.

Servings:  5
Contains: 1 tsp Coconut Oil per serving.

Coconut Fish Fingers

1 pound fish fillets
1/2 cup dry sherry
1 tsp curry powder
1 1/4 cup organic whole wheat pastry flour
1 1/2 tsp cornstarch
1/4 tsp baking powder
1/2 cup Whey milk
3/4 cup course fresh bread crumbs
Coconut Oil for Deep frying
3 cups hot cooked brown rice
1/2 cup mango or peach chutney

· Cut fish fillets into “fingers” by slicing diagonally across fillets in strips as wide as fillet is thick.
· Combine sherry & curry powder. Marinate “fingers” in sherry mixture in refrigerator for 30—60 mins.
· Combine 1/2 cup flour, cornstarch, baking powder & Whey milk in small bowl. Stir until batter is thin & smooth.
· Combine coconut & bread crumbs.
· Coat “fingers” in remaining 3/4 cup flour, shaking off excess, then in batter, then in coconut mixture. Let stand 20 mins. Before cooking.
· Heat 1 inch oil to 350 degrees in heavy sauce pan with 3 inch side rim. Fry “fingers” till golden brown. Drain on paper towels. Serve on rice chutney.

Serves:  4
Contains:  1 tbsp Coconut Oil per serving

Halibut Piccata

1 pound halibut steaks, cut 1/4” thick
2 tbsp whole grain flour
1/8 tsp paprika
1/8 tsp white ground pepper
1 tbsp Virgin Coconut Oil, divided.
Lemon Caper Sauce
2/3 cup dry white wine or chicken stock
2 tbsp fresh lemon juice
2 tsp capers, drained

· Combine flour, salt, paprika & white pepper in a flat pie plate or dish.
· Lightly coat both sides of halibut steaks with flour mixture.
· In large, nonstick skillet, heat half the Coconut Oil over medium heat until hot. Place half of the halibut steaks in skillet & cook 2 mins. On each side or until just cooked through. Remove halibut & keep warm. Repeat with remaining halibut & oil.
· Add wine & lemon juice. Bring to a boil, stirring to dissolve any
browned bits attached to the skillet. Cook & stir 1 to 2 mins. Or until slightly thickened. Remove from heat; stir in capers & Virgin Coconut Oil.
· Return halibut to pan with sauce to warm. Serve immediately

Serves:  4
Contains:  1/2 tbsp Coconut Oil per serving.

Horseradish Crusted Salmon

Dilled Cucumber slices
2 large cucumbers, peeled, seeded & thinly sliced
1 tsp fresh chopped chives
1 tbsp fresh dill, minced
2 tbsp sour cream
1 tsp lemon juice
Grain Mustard Sauce (listed in this book)

Horseradish Crust
1/2 cup horseradish, fresh grated
2 egg whites
1/2 tsp Himalayan salt

· Prepare dilled cucumber slices in advance.

· Combine the cucumbers & salt together in a small bowl & allow to rest for 15 mins. Squeeze out liquid & combine with the fresh herbs & sour cream. Refrigerate until needed.
· Prepare Grain Mustard Sauce in advance.
· In heavy bottomed stainless steel pan, reduce first 6 ingredients of Grain Mustard Sauce by about 2/3. Add cream & bring to heavy foam. Whisk Virgin Coconut Oil slowly. Season with salt & strain through cheese cloth or a fine mesh strainer, pressing firmly on shallots to extract maximum flavor.
· Hold the sauce in a warm water bath.
· In a small bowl mix together the grain mustard, horseradish, cream. Whisk sauce into the prepared mixture. Return Mustard Sauce in the warm water bath. Add the fresh herbs just before serving.
· Herb Crusted Salmon Assembly: Cut the salmon fillet into 3/4” widths. Roll the thick end into the center & ending with the belly flap, form a medallion. Secure the medallion with a bamboo skewer.
· Place about 1 tbsp of the horseradish mixture on top of the salmon & spread evenly around the top of the fish. Refrigerate until needed.
· Brush a nonstick pan lightly with Virgin Coconut Oil. Over medium heat sear the horseradish side first.
· Cook gently until a golden brown crust is formed, about 2 to 3 mins.

Servings:  6
Contains:  1 tbsp Coconut Oil per serving.

Jalapeno Orange Mustard Turkey
2 tbsp Dijon mustard
3 tbsp orange marmalade
2 tbsp jalapeno pepper, seeded & minced
1 cup white wine, chicken stock or combination of the two
2 tsp fresh lime juice
1 tsp sliced black olives
4 six ounce turkey breast slices

· Seed the jalapeno, being careful to keep away from eyes. Combine the mustard, marmalade & lime juice. Add a pinch of cayenne pepper if you want it hotter.
· Heat Virgin Coconut Oil over medium to high heat until hot: add turkey breast slices & sauté until golden  color is acquired. Do not cook through. Remove from heat & keep warm.
· Drain excess oil. Add jalapenos & sauté for 15—30 seconds; do not burn. Immediately deglaze pan with white wine or chicken stock & reduce by 1/2.
· Add mustard mixture to pan, then add the turkey breast slices & cook until done.
· Remove turkey & reduce sauce further if necessary.
· Add 2 tbsp of Coconut Cream Concentrate at this point to finish sauce.

Servings:  4
Contains:  1/2 tbsp Coconut Oil per serving.

Lamb Steaks with Milk, Honey & Cumin Marinade

4 tsp cumin seed, lightly toasted
6 tbsp honey, warmed
1 cup Whey milk, warmed
4 cloves garlic, minced
Fresh ground black pepper
6 seven ounce lamb steaks, cut from leg, 1 1/4” thick
1 tbsp fresh lemon juice

· In a mortar, grind the toasted cumin seeds to a coarse powder. Stir in the warmed honey & reserve 1 tbsp of the mixture.
· In a baking dish large enough to hold the lamb steaks in a single layer, combine the remaining honey mixture with the Whey milk. Stir in the minced garlic, 3 tbsp of Virgin Coconut Oil, 1 tsp of Himalayan salt & 1/4 tsp black pepper.
-Add the lamb steaks & turn once to coat well. Cover & refrigerate overnight.
· Preheat oven to 450 degrees F. Heat a heavy duty baking sheet in the oven.
· Remove lamb from marinade. Season with Himalayan salt & black pepper.
· In a large skillet, heat the remaining 2 tbsp of Virgin Coconut Oil until almost smoking, about 325 degrees F. Add the lamb & cook until brown  on both sides.
· Transfer to hot baking sheet & roast for 8 mins (medium rare). Transfer to warm platter.
· Stir lemon juice into the reserved tbsp of honey mixture & lightly brush half on the lamb steaks.
· Put the baking sheet on a burner on moderately high heat until sizzling. Deglaze with 1/2 cup water, scraping up the browned bits from the bottom of the pan. Add any accumulated juices form the lamb 
& simmer for 2 mins.
· Remove from the heat & stir in remaining lemon-honey mixture. Adjust seasoning if necessary.
· Pour sauce over lamb & serve.

Servings:  6
Contains:  1/2 tbsp Coconut Oil per servings.

Shish Kofte
2 1/2 slices organic wheat bread (crust removed)
1/3 cup fresh parsley
1/2 cup fresh mint leaves
1 small onion (peeled & cut in half)
1 pound lamb, cut into 1” cubes & chilled
1 1/4 tsp Himalayan salt
1/3 tsp fresh ground black pepper
1/3 tsp ground allspice
1 tsp ground cinnamon
1 large egg (lightly beaten)
1 1/2 medium green bell pepper (seeded & cut into 1” squares)
12 cherry tomatoes (stems removed)

· Soak wooden skewers in water for at least 30 to 60 mins.
· In the food processor fitted with a metal blade, process the bread until finely chopped into crumbs.
Set aside.
· Process the parsley & mint in the food processor until finely chopped. With the motor running, drop the onion through the feed tube & process until finely chopped. Add half the lamb pieces & using a dozen on/off pulses, process until finely chopped. Remove the mixture to a large mixing bowl.
· Chop the remaining lamb in the food processor & remove to the mixing bowl. Add the bread crumbs, Himalayan salt, pepper, spices & egg. Combine well with your hands.
· Preheat the oven broiler. Prepare 6 skewers about 10” long.
· Divide the meat mixture into 12 equal balls & shape them into ovals. Starting with green pepper
piece, thread 2 meat ovals & 2 pepper pieces alternately on each of the 6 skewers.
· Baste the meat with Virgin Coconut Oil & cook about 4” from the heat for about 5 mins. Thread 2 tomatoes on the end of the skewer, & baste with Virgin Coconut Oil.
· Broil on the other side for about 5 mins. Or until meat is just cooked through.

Serves:  6
Contains: 1/2 tsp Coconut Oil per serving.