The Goodness of Coconut recipes: From creamy dahl to seeded flour bread

The humble coconut is often overlooked in favour of ‘superfood’, but it is rich in vitamins and minerals and is a great alternative for lactose intolerant people

Dahl is a great store cupboard creation and cooking with coconut oil makes it healthier

Creamy red lentil and coconut dahl

*vegetarian *dairy-free *gluten-free

This uses a few spices, but once you’ve bought them, this dish becomes a wonderful store-cupboard supper. Garlic is a great source of vitamin C and manganese, as well as minerals including calcium and potassium. Ginger is great for blood circulation and has been used for generations as an anti-inflammatory and cure for nausea.

Serves 4

1 tablespoon coconut oil
2 garlic cloves, crushed
2.5cm piece of fresh ginger,
peeled and finely grated
1 green chilli, finely chopped
1 teaspoon white mustard seeds
1/2 teaspoon nigella seeds
1 teaspoon cumin seeds
1 onion, finely sliced
1/2 teaspoon ground turmeric
200g red lentils
400g can chopped tomatoes
400ml can coconut milk
Sea salt and freshly ground
black pepper

To serve

A handful of coriander leaves
Natural yogurt (optional)

1. Heat the oil in a large frying pan over a low to medium heat. Add the garlic, ginger and chilli and fry for a minute or so, until fragrant. Add all of the seeds and fry for a further minute, until the spices smell slightly toasted and aromatic. Scrape in the onion and fry for a further 5–6 minutes, until softened. Stir through the turmeric and fry for a final minute, before adding the lentils.

Tip in the tomatoes and coconut milk and season to taste. Half-fill the tomato can with water and add to the pan. Bring the mixture up to a boil and reduce the heat to a simmer. Allow the dahl to gently bubble away, stirring from time to time, for 20–25 minutes, until the lentils are tender and the sauce has thickened and reduced.

Divide the dahl between four bowls and serve with a sprinkle of coriander and dollop of yogurt. It also goes very well with the Seeded Coconut Flour Bread on page 60.


 The coconut flour bread is so simple to make and takes just 45 minutes to bake

Seeded coconut flour bread

*vegetarian *gluten-free *dairy-free

This richly seeded bread doesn’t require any kneading or proving – just mix and bake. It’s also a great gluten and dairy-free staple. It’s wonderful either simply sliced or toasted with nut butter.

Makes a 2lb loaf

150g ground almonds
100g coconut flour
11/2 teaspoons baking powder
1/2 teaspoon bicarbonate of soda
Sea salt
75g mixed seeds (e.g. poppy seeds, sunflower seeds, linseeds and sunflower seeds)
6 large eggs
50g coconut oil, melted
11/2 tablespoons lemon juice

Preheat the oven to 190°C/ fan 170°C/gas mark 5. Place the ground almonds in a large mixing bowl, breaking up any lumps as you go. Sift over the coconut flour, baking powder and bicarbonate of soda, stir through the salt and seeds and make a well in the centre. Beat in the eggs, coconut oil and lemon juice and transfer to a 2lb loaf tin lined with greaseproof paper.

Bake for 40–45 minutes, until golden and cooked through. Allow the bread to cool in the tin for 10 minutes, then transfer it to a wire rack to cool completely. The bread will keep in an airtight container for up to 3 days.


 Instead of using breadcrumbs, coat chicken in desiccated coconut for a healthier option

Spicy chicken and cucumber salad

*gluten-free *dairy-free

The light and nutty crunch of desiccated coconut offers a delicious and high-fibre alternative to breadcrumbed chicken. Serve with a spicy, cooling cucumber salad for a light supper.

Serves 4

60g desiccated coconut
1 lime, zested then cut into wedges for garnish
1/4 teaspoon chilli flakes
Sea salt and freshly ground black pepper
1 large egg, lightly beaten
4 medium skinless chicken breasts
1 tablespoon coconut oil, melted

For the salad

1 tablespoon rice wine vinegar
1 teaspoon coconut or palm sugar
1 large cucumber, halved lengthways, deseeded and roughly sliced, or 250g baby cucumbers, sliced
A small handful each of fresh coriander, mint and dill, roughly chopped

Preheat the oven to 200°C/ fan 180°C/gas mark 6. Prepare the chicken coating by mixing together in a shallow dish the coconut, lime zest and a pinch of chilli flakes. Season lightly with salt and pepper. Pour the beaten egg into another shallow dish.

Dip each chicken breast in the egg, then roll it in the coconut mixture to coat. Transfer to a baking tray, drizzle with the coconut oil and cook for 18–20 minutes, or until the crust is golden and chicken juices run completely clear. Meanwhile, prepare the salad. Mix the vinegar with the sugar until completely dissolved. Toss the cucumber in this dressing and scatter over the herbs and remaining chilli flakes.

Divide the chicken and salad amongst individual plates and add a wedge of lime.

The Goodness of Coconut: 40 Irresistible Energy-Packed Recipes by Emily Jonzen. Published by Kyle Books, photography by Clare Winfield