Recipes for increasing oils in the diet

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Here are some recipes that you can enjoy!

Coconut oil chocolate

This is a very palatable way to eat coconut oil and get a nice chocolate buzz at the same time.

  • Warm up a pot (460grams) of coconut oil so that it just melts.
  • Stir in a pot (125 grams) of Green and Black's organic cocoa powder (more or less according to taste).
  • Sweeten with 10 grams fo D ribose, or fructo-oligosaccharides. It mixes easily.
  • Pour into a plastic ice cube container to make bite-size cubes, place in deep freeze.

Consume direct from the deep freeze. Done like this it has the consistency of chocolate and is the perfect fuel source for CFS and foggy brain sufferers!!

If you do not tolerate chocolate, then carob powder makes a good substitute.

I can’t believe it’s not cream

  • Two cups of sunflower oil (or rape seed oil or hemp oil)
  • One cup of soya milk (or coconut milk, rice milk, almond milk)
  • ¼ teaspoon liquid lecithin (can be soya or sunflower)
  • 5 grams of D ribose
  • One teaspoon vanilla essence

Whizz up in smoothie maker. If too runny, add more oil. If too thick, add more liquid. Use as you would cream!

I can’t believe it’s not Ice Cream

  • Use the cream from above;
  • Add frozen berries to the smoothie mix – this breaks up the berries and the mix freezes solid as ice cream as it stirs.

Double Cream

  • Two cups of sunflower oil (or rape seed oil or hemp oil)
  • One cup of soya yoighurt
  • ¼ teaspoon liquid lecithin (can be soya or sunflower)
  • 5 grams of D ribose
  • One teaspoon vanilla essence

For really thick cream add a teaspoonful of linseed seed – these absorb any water and really thicken the cream! OR add in some coconut oil which gives a sweetness and, as it cools, thickens further.

Mayonnaise

  • Two cups of olive oil (or sunflower oil, rape seed oil or hemp oil)
  • One cup of soya milk (or coconut milk, rice milk, almond milk)
  • Lemon juice, garlic, mustard, salt – to tast

Vegetable juice smoothie

Juice the following:

  • 1/2 lime,
  • 1/4 medium cucumber,
  • 1 stick of celery,
  • handful of spinach,
  • 1/2 inch of broccoli stem and/or a few broccoli florets,
  • and anything else green!.

Place all above into a blender and add:-

  • ¼ Avocado
  • Coconut oil 1 dessert spoon (10ml) (Coconut Oil must have been kept in the fridge in order to blend well)
  • Lecithin 1 dessert spoon (10ml)
  • Hemp oil 1 dessert spoon (10ml),
  • Sunflower oil 1/4 teaspoon (1ml)
  • 2-4 Ice cubes

Blend everything until smooth. Pour and enjoy!

Berry Fruit smoothie

In a blender:-

  • 2 handful of any berries – blueberries, strawberries, raspberries, blackcurrants etc
  • Handful of any chopped nuts – brazils, hazels, almonds etc
  • 2 tablespoons of soya yoghurt
  • Milk (soya or coconut or rice or almond milk)
  • Coconut/lecithin/oil mix
  • Ice cubes

Blend until smooth, pour and enjoy.

Using Other Oils

The proportions of omega 6 to 3 in other oils are as follows:

  • Peanut oil - very high!
  • Safflower oil - 152
  • Sunflower oil - 68
  • Corn oil - 54
  • Olive oil - 10
  • Palm oil - 10
  • Soybean oil - 7.7
  • Hemp oil 3.8
  • Canola oil - 2
  • Rapeseed oil - 2
  • Linseed oil - 0.3

You should aim for 4:1 ratio, so if you cannot access hemp oil or there is an allergy problem, make up another mix. So, for example, 40% olive oil with 60% linseed oil would also give a 4:1 ratio.


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