Taste of the Tropics

Coconut, found in everything from curry to cookies, coconut is substituted and included in recipes as a nutritional boost and dairy substitute. Coconut oil can treat skin conditions and raise good cholesterol, while coconut water is filled with hydrating electrolytes. Just in time for summer, here are three recipes that are tropical to taste and easy on your waist.

Baked Coconut Shrimp

Nonstick cooking spray 

1/2 cup flaked unsweetened coconut 

6 tablespoons plain panko breadcrumbs 

3 tablespoons whole-wheat flour 

2 large egg whites 

1 pound large shrimp, peeled, deveined, and patted dry 

Salt and fresh pepper

For dipping sauce:  

1/4 cup low-fat Greek yogurt 

2 tablespoons lime juice 

1 tablespoon ancho chili powder

Preheat the oven to 450°F. Spray a baking sheet with nonstick spray. To make the dipping sauce, combine all Greek yogurt, lime juice, and chili powder in a small bowl. Set aside in the refrigerator. Combine the coconut, panko, and flour in a bowl or baking dish. Beat the egg whites in a medium bowl until slightly frothy. Season the shrimp with salt and pepper. Add the shrimp to the egg whites; toss to coat. Lift each shrimp from the egg whites, letting the excess drip off the shrimp. Coat in the crumb mixture, pressing to adhere. Place the shrimp on the baking sheet in a single layer. Lightly spray with nonstick spray. Bake until the shrimp are golden on the outside and opaque in the center, 8 to 10 minutes. Serve with the dipping sauce.

Yeast Bustin’ Carob Clusters

1 cup unsweetened shredded coconut 

1/4 cup coconut butter 

1/4 cup ground flax seed 

1 tbsp coconut oil 

1 tbsp carob powder (or cacao powder can be used too) 

Pinch of white stevia powder

In a double boiler or a bowl set atop a pot of gently simmering water, melt the coconut butter, oil, and carob powder. Once melted, add remaining ingredients to bowl and stir until combined. Drop mixture into muffin cups and drop a couple of unsweetened carob chips on top.

Stick in the freezer for 10 minutes.

Coconut Banana Bread

1 ¾ cup all-purpose flour 

1 teaspoon baking powder 

1¼ teaspoon baking soda 

3 Large ripe bananas, mashed 

½ cup + 2 tablespoons sweetened flaked coconut 

½ tablespoon olive oil 

1 teaspoon vanilla 

½ cup of brown sugar 

3 egg whites 

2 tablespoons skim milk 

¼ cup fat free plain Greek yogurt 

¼ cup orange juice

Preheat oven to 350 degrees. Mix flour, baking powder, and baking soda together in mixing bowl. In separate large mixing bowl combine mashed bananas, brown sugar, and vanilla. Add egg whites and mix together until smooth. Next add oil. Then, slowly add in flour and combine until moist. Next add Greek yogurt and orange juice. (Depending on the consistency you can add two tablespoons of skim milk. If you like your bread more dense —omit the milk — but if you like it more airy or lighter you can add it.) Lastly add ½ cup of coconut and mix together. Pour into greased 9×5 inch loaf pan. Sprinkle two tablespoons of coconut on top. Bake for 50-60 minutes or until toothpick comes out clean and the bread is golden brown.

Optional: throw in ½ cup of walnuts to batter to help keep you satisfied all morning. Another option: substitute ½ cup of regular flour with whole wheat flour

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