The Benefits of Coconut Oil: mushroom, shrimp and spinach pasta with coconut bechamel sauce

Articles toting the benefits of coconut oil are everywhere these days and often include the reasons against using other (seemingly) heart healthy oils like canola.  Generally written or sponsored by the industry or product the article is promoting, the potential conflict of interest leaves the average person to wonder what can and should be believed!

Enter basic reasoning from Charles Mattocks via the Dr. Oz website:
Coconut Oil: A Good Saturated Fat?
You may ask, isn't coconut oil a saturated fat? And aren't saturated fats harmful? Yes, coconut oil consists of 90% saturated fats. But whether or not saturated fats are harmful depends on who you ask. Among mainstream nutritionists, the idea that saturated fats cause heart disease is an “absolute truth” that is never questioned. Those who question this belief, however, point out that mankind has been consuming mainly saturated fats – in the form of butter, lard, coconut oil, etc – for thousands of years, yet heart disease was rare before the 1920s. If anything, the rise of heart disease in recent decades may correspond to the increasing use of polyunsaturated vegetable oils like corn, safflower and canola, as well as margarine. 

In order for canola oil to make it to our grocery store shelf it is highly processed using high heat methods sometimes including the chemical Hexane. The history of canola oil itself describes how much modifying it has been through since the 1950's. It was originally derived from rapeseed however it is a completely different plant.

Expeller pressed coconut oil is as basic and whole as it gets. It still smells and even looks like a coconut (white in its solid form below 76 degrees). Coconut oil's high smoke point makes it perfect for sauteing and the flavor is great for baking. Uses for coconut oil extend to personal care as it can be used as a conditioner and lotion especially during these cold winter months.

In my own kitchen I use canola oil, coconut oil and extra virgin olive oil. Coconut oil tastes great but I would rather not all of our food taste like coconuts! Until I have found a near flavorless version of it I will still use canola oil for high temperature cooking. (I would love to hear responses on flavor light coconut oil brands!) In the mean time I continue to experiment with coconut oil where the flavor profile fits. Here's a recipe that we enjoyed last week.

Mushroom, Shrimp and Spinach Pasta with Coconut Bechamel Sauce

• 3/4 lb whole wheat pasta
• 1 tablespoon coconut oil
• 3/4 lb peeled and cleaned shrimp
• 1lb mushrooms (any variety will do)
• 2 cloves garlic, minced
• 1 tablespoon whole wheat flour
• 1 1/2 cups milk
• 1 package fresh baby spinach
• 1/3 cup grated parmesan cheese
• Salt and pepper to taste

1. Cook pasta according to box directions.  Drain and do not rinse.
2. Add the coconut oil to a large saute pan preheating on meduim/high heat.
3. Add shrimp and saute until pink, approximately 2 minutes on each side.  Remove the cooked shrimp from the saute pan and set aside.
4. Add mushrooms to the saute pan and cook stirring often until soft.  Add garlic and stir to combine. 
5. Sprinkle flour over the mushrooms and stir.  Add milk and heat to a low boil to thicken the sauce. 
6. Add baby spinach and toss.  As spinach wilts add the parmesan cheese, cooked shrimp and pasta.
7. Warm through, adjust seasoning and serve with an extra sprinkling of cheese.   

 

Mushrooms simmering in bechamel sauce.



The finished product featuring misc. pasta from cleaning out the cabinets!