Natural Beauty: MCT Oil & Healthy Recipes!

Do you know the key facts about MCT Oil?

Pop Quiz!

  1.      Which nutrients are the energy nutrients

a)   Carbohydrates, Protein, Fat

b)   Water, Vitamins, Amino Acids

c)   Water, Carbohydrates, Protein

d)   Water, Vitamins, Minerals


Answer: b) Water, Vitamins and Amino Acids are your body’s energy nutrients.


2.     Which nutrients are considered the macronutrients?

a)   Water, Fat, Protein

b)   Water, Minerals, Carbohydrates

c)   Carbohydrates, Protein, Fat

d)   Water, Vitamins, Minerals


Answer: c) Carbohydrates, Protein and Fat are considered macronutrients.


3.     What are three main types of fats:

a)   Triglycerides

b)   Saturated

c)   Unsaturated

d)   Phosphates

e)   Monounsaturated

f)    Sterols


Answer: a) Triglycerides, d) Phosphates and f) Sterols are the three main types of fats.


The Macronutrients, carbohydrates, protein and fat are your body’s sources of fuel. Water is your body’s main source of energy because you can’t live without it, and foods from the above, three groups are your main building blocks, as a foodie. Dairy should be included too, or you can obtain Calcium through a daily supplement. Today we are focusing on fat – the good kind. Fat is important because it helps you to absorb vitamins and minerals, keeps your body warm, cushions your body’s muscles, and it also provides up to 70% of your body’s energy, during activities. Fat also serves as a source of energy for your body.  For example, during hard times of starvation (as in the past when mankind had to hunt and gather food), or now, during busy, work days, when you don’t have calories coming in (as in being caught up in your work or having too much fun with whatever you love to do, and forgetting to take a break to eat), your body draws on your fat stores, to help keep you going. So, while eating low fat foods is important, and widely promoted, you still need to have some fat in your daily, food plan. We recommend the healthy kinds, and we are introducing you to a new Oil today, called MCT Oil.

MCT is the acronym that stands for Medium Chain Triglycerides, and this type of fat is the kind that you would find in Coconut Oil, for example. – In case you like scientifically explaining your food. Don’t get us wrong, we are all about healthy fats, and you have heard us recommending different types of oil before, such as Sesame Seed Oil or Safflower Oil, but who wants to set their dinner out on a laminated, periodic table place-mat?


So what is the difference?

These Medium Chain Triglycerides are more rapidly absorbed by your body, and they are easier to digest, than most oils. In addition, they have slightly less calories, than other types of healthy fat, and they are being used and recommended by fitness competitors, as the ‘New Thing.’ We would argue, however, that the difference is not great, and that healthy fat is healthy fat. Therefore, the subtle difference in the amount of calories, contained in the Oil, wouldn’t make a big enough difference to effect your body. Therefore, we suggest considering MCT Oil in addition to other, healthy oils, rather than using it as a substitute.

We like MCT Oil because healthy fats are necessary for good skin and hair. Incorporating this oil into your healthy, active lifestyle will provide you with energy and improve your digestion. Used as an all natural, healthy fat and supplement, you can take it by the teaspoon full or you can use it in your cooking, as well. We never recommend taking liquid doses of oils, or anything for that matter, just to get it in. You can easily add it to your veggies, rice or salad, to integrate it into your healthy foods because it makes them taste better. If you prefer a supplement, in capsule form, you can take it that way too. For daily use, you can buy it in a 10 oz. Container.

One last thing that you will probably hear about MCT Oil is that it is being used in weight management. It’s being promoted as a thermogenic supplement, meaning that it helps you to reduce body fat, and increase your lean muscle mass. We don’t recommend anything for thermogenic purposes, but we do like the Oil as a, natural, healthy fat. Healthy fats are good for you, in terms of your overall, healthy lifestyle, and that’s all. These aren’t magic pills.

Nevertheless, you can have fun with this new supplement, and try out some new recipes in the process! We love providing you with ideas, so we’ll include some ways for you to use MCT Oil at breakfast lunch and/or dinner.

All the Food is the Best Benefit You Can Get From MCT Oil!



Breakfast Ideas


Tropical Triglyceride Smoothie

½ Cup Coconut Water

½ Cup Orange Juice

½ Cup Peach Juice

1 Banana

1 Scoop of Vanilla Protein Powder

2 tsp MCT Oil

Directions: Blend together in a blender, and serve. You can add ice, if you want a thicker, colder drink. Smoothies are great post-workout drinks.


Tri Tapioca Smoothie

1 Cup of Almond Milk (you can use Soy too)

1 Banana

1 Tbsp Tapioca Pudding Powder (this is the secret ingredient)

1 Scoop Vanilla Protein Powder

2 tsp MCT Oil

Directions: Blend together in a blender, and serve.


Fruit Sal and Oats

We also recommend musical accompaniment at breakfast-time. It helps get the day started.

½ Cup Sliced Strawberries

¼ Cup Blueberries

¼ Raspberries

2 tsp MCT Oil

1 package of Oatmeal

1 Tbsp Coffee Cream

Brown Sugar

Directions: Place all of the berries into a bowl. Toss in the MCT Oil to coat. Prepare the oatmeal, according to package directions. Mix in the Coffee Cream, and sprinkle Brown Sugar over the top. Top the oatmeal with the Berries and you have Fruit Salad on your Oatmeal. A.K.A. Sal and Oats – Get your tunes out!


Quiche Me! (I’m not Irish)

This is really, good, gluten-free quiche. It’s divided into single servings too, which make it easy.

6 Egg Whites

3/4 Cup Almond Milk

2 Tbsp Green Onions

¼ Cup Mushrooms (Fresh or Canned, NBD)

¼ Cup Chopped tomatoes

½ Cup Vegan Cheese (or you can use real Cheddar, if you’re discriminating against Vegetarians)

1 Tbsp MCT Oil

Directions: Whisk together the Egg Whites and Almond Milk. Mix in the veggies. Lightly grease a 6 Cup, Muffin Tin with MCT Oil. Spoon the mixture into the Muffin Tin, dividing evenly among the 6 Cups. Sprinkle with Cheese. Bake at 350, until set, slam the oven door, and call out to your breakfast guests: “Quiche the Cook!”

You’re funny. We like your accent.


Lunch Ideas


Tri Color Coleslaw


½ Red Cabbage

½ Green Cabbage

1 Cup Grated Carrots

¼ Cup Sunflower Seeds (Shelled)


½ Cup MCT Oil

½ Cup Vinegar

1 Tbsp Olive Oil Mayonaise

1 Tbsp Dijon Mustard

Directions: Mix together veggies and seeds in a large bowl. Blend together the Oil mixture, and pour over top. Marinate in the fridge overnight, for the best results. It’s too crispy if you have it too soon.


Magic Beans

This is the most, simple recipe ever, but these beans are so delicious, prepared this way!

3 Cups of Beans (They won’t all fit in your measuring Cup. Just add approximate handfuls.)

3 Tbsp MCT Oil


Directions: In a large pot, add the beans and cover the bottom of the pot with some water. You only need an inch or two of water. Cover the pot with a lid, and steam until the beans are tender. It doesn’t take too long. You can use a steamer, if you want to. We like these because they are easier to use, and you get alerted that your food is done with a cute little chime, when your it’s done cooking. It’s nice because you can forget about the food, leave the room and work on other things while you’re waiting – Great for multi-taskers. When the beans are done, and softened, drain the liquid. Place them in a serving dish and toss them in the Oil, to coat. Drizzle Vinegar, over the top, to taste. These are delish!



2 Green Peppers (Cut into 1 inch cubes)

2 Tomatoes (Cut into sections)

1 Cucumber (Sliced)

½ Cup Black Olives (the kind with pits intact)

½ Cup Feta Cheese (buy the block, break into pieces)


¼ Cup MCT Oil

Squeeze in the juice of 2 lemons

1 tsp Oregano

Directions: Prepare the dressing by blending all ingredients together. Toss the Salad and Serve.



Homemade Hummus

Hummus is great as a vegetarian spread, for just about anything. You can also dip pita in it, or add it to your sandwiches or wraps, to get an extra serving of veggies in. If you’re snacking, you can have Tortilla Chips with it. It’s healthier than Nachos and Cheese, and you’ll find it tastes a lot better too.

2 Cans of Chick Peas (drained and rinsed)

1/2 Cup MCT Oil

Squeeze in the juice of 3 Lemons

3 large cloves of garlic (minced)

2 Tbsp Natural Peanut Butter

½ Cup Green Olives (don’t drain the juice – spoon out of jar and straight into measuring cup)

Directions: Pour the Oil and Lemon Juice into a blender. In a separate bowl, mash the Chickpeas together with the Peanut Butter. Stir in the garlic and Olives, getting all of the juice that ended up in the measuring cup into the mixture too; this will help keep it moist. Gradually add the Chick Pea Mixture, into the blender. Blend in sections, using a spoon, to mix, in between batches, so everything gets blended evenly. Optional: Heat the hummus with some Pita Bread (warm in the oven at a low temp.) and serve together, if you like. This is really good, and everyone loves it!

Spice It Up: If you like things hot and spicy, and in some Peri Peri Sauce (1 – 2 Tbsp).



Dinner Ideas



Chips & Homemade Salsa Fresca

2 Tomatoes

½ Onion

1 garlic clove (minced)

1 Tbsp Cilantro

1 Tbsp MCT Oil

1 Tbsp Olive Oil

Directions: Chop the tomatoes and onions and place into an attractive serving dish. Add in the Oils and mix in the Cilantro. Serve with Tortilla Chips or you can add it to your sandwiches and wraps, for extra flavor and more veggies! This also makes a really good Veggie Burger topping. You can add it to your salads too. If you are eating meat, it’s good on top of lean burgers and chicken breast too. Although, we advise if you are eating healthy, you at least try a veggie burger. They’re good.

Baked Triglyceride Tofu

1 Package of Firm Tofu

½ Cup Peri Peri Sauce

3 Cups of Cooked Rice (Brown is best, but NBD)

1 Can of Beans (in tomato sauce)

2 Tbsp MCT Oil

1 Cup Onion (chopped)

1 clove garlic

2 Small Zucchini (sliced)

1 Cup Vegan Cheddar Cheese (or you can use real cheddar)


1 Avocado

½ Cup Salsa Fresca

Directions: In a lightly greased casserole dish, layer the Rice over the bottom of the dish. Pour the beans over top of this layer, and evenly distribute them over the Rice layer. Toss the veggies together, in a bowl, with the MCT Oil. Spoon over top of the Rice and Beans. In a separate bowl, combine the Tofu (sliced, lengthwise into rectangles) with the Peri Peri Sauce and toss to coat; You can make it as spicy as you want to, choose your temperature. Layer this over the top, and sprinkle with the Cheese. Bake in the oven at 350 for about ½ hr., until the cheese and tomato sauce bubbles. Remove from oven. Cut the Avocado into slices, and arrange them over the top. Sprinkle with Salsa Fresca and serve. Dinner guests can add a dollop of sour cream on top of their own, individual serving, if desired.


Eggplant Parmesan

1 Eggplant (cut into slices)

¼ Cup Almond Milk

¼ Cup Italian Bread Crumbs

1 Tbsp Parmesan Cheese (the sprinkle kind, from the shaker)

1 Tbsp Olive Oil

Optional: Vegan Mozza Cheese Slices (or you can use grated Parmesan Cheese, from a block)


1 Tbsp Olive Oil

1 tsp Basil

2 tsp Oregano

1 Bay Leaf

1/8 Cup MCT Oil

1 Tbsp Soy Sauce

1 Tbsp Brown Sugar

1 Can Tomato Paste

2 Cans Tomatoes

1 Medium Onion

1 clove garlic

Directions: In a frying pan, add the Olive Oil and fry the onions and garlic, until they just turn golden in color. Prepare the sauce by adding the tomatoes into a large pot. Mash them until they are smooth, and add in all of the other sauce ingredients, except the MCT Oil. Bring it up to a boil, and simmer, covered, over medium heat for about ½ hr. Remove the Bay Leaf, and stir in the MCT Oil

When Sauce is Almost Ready: Dip each Eggplant slice into the milk. In a separate dish, mix the Bread Crumbs with the Parmesan Cheese. Take the Eggplant slice from the milk dish, and place it in the Bread dish to coat. Do this with each slice, until you’ve coated all of them. Place the slices into the pan with 1 Tbsp of Olive Oil. You might have to cook them in separate batches. You want to brown the slices on both sides, until they are crispy.

Pour the sauce into a large, casserole dish, and top with the Eggplant slices. You can cover each Eggplant Slice with a Slice of Vegan, Mozza Cheese. Set a dish of Salsa Fresca on the table, and allow your dinner guests to top their servings off with it.


Bon Appetite!

Recipes are always a great way to introduce new things into your healthy lifestyle, and we hope you will find some inspiration for ideas, from our list. We also hope that you will be inspired to try some alternative dishes with Veggies as the main ingredient. If you have great ideas for cooking, you don’t really miss the meat. Eggplant Parmesan is a favorite of ours, and a really, good, dinner idea to try out first. Let us know which ones you like best, and leave us a comment. Also, if you have more ideas for MCT Recipes, send them our way. You might see one of your ideas featured in an upcoming article. Of course, you will be credited, if we choose your idea.

-Get Inspired, Be Healthy & Well

Published by Jennica B.

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