Tag Archives: Dr. Mary Enig

Ketogenic Chocolate Fudge

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Ketogenic Chocolate Fudge is unlike any fudge you have ever eaten.

This recipe originally came from Eat Fat, Loss Fat by Dr Mary Enig and Sally Fallon Morell. I have made a few changes to the recipe to make it ketogenic.

This is like no fudge you have ever eaten. Normally, fudge is a super sweet dessert loaded with sugar. In contrast, this fudge is loaded with healthy fats.

1 1/4c organic coconut oil
1/4c organic creamed coconut
3-4T organic butter
5-6T organic cocoa powder
1-2T local honey
2 big pinches of sea salt
1T homemade vanilla extract (optional)
1c organic pecans, finely ground

Put the coconut oil, creamed coconut and butter into a Pyrex measuring cup. Place the measuring cup in a sauce pan half filled with water. Bring the water to a boil and simmer the mixture until melted.

In a food processor or Vitamix machine, add the melted coconut mixture, cocoa powder, honey, salt and vanilla extract. Blend very well. Add the nuts and blend until smooth. Pour the mixture into a 8″x8″ glass pan lined with wax paper.

Cool the fudge in the freezer until the it is almost solid. Remove the fudge and cut into 32 bars. If you get the cooling at the right point, the fudge cuts cleanly and easily.

Store in the freezer. Enjoy the fudge when you need a quick snack that will fuel your body for hours.

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Melt the coconut oil, creamed coconut and butter in a Pyrex cup.

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Pour the fudge into a glass pan lined with wax paper. Cool in the freezer.

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Use the wax paper to remove the hardened fudge from the pan. It’s easier to cut on the counter. I should have given the fudge a bit more time to cool because the fudge didn’t cut smoothly.

Mary’s Oil

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Mary’s Oil is good in salads, mayonnaise or in cooking.

“This wonderful blend of three oils can be used in salad dressings or as a cooking oil. When used for cooking, flavors come through beautifully, and the blend does not burn as easily as pure coconut oil. In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil. In mayonnaise, it provides firmness when chilled.”
Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats by Dr Mary Enig

I have been rereading some of my old books this last month. One book I have really enjoyed is Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats by Dr Mary Enig and Sally Fallon Morell. Even though I have been following many of the recommendations of the Weston A Price Foundation, I have never made Mary’s Oil.

I haven’t made Mary’s Oil because I had trouble finding a good source of reasonably priced organic sesame oil. Recently, I learned about a local Nelson, BC business called Organic Matters that has both raw and toasted sesame oil. I purchase the both oils in 2.5 gallon containers which helped reduce the cost some. Another thing I like about Organic Matters other then their excellent quality products is the company uses excellent containers that can be reused.

For making Mary’s Oil, I use the raw sesame oil. My husband and I both like the toasted sesame oil for cooking.

1c organic cold pressed sesame oil
1c organic coconut oil
1c organic extra virgin olive oil

Use a funnel to decant the sesame oil and the olive oil into a glass bottle. I like reusing flip-top bottles for oils. Put the coconut oil in a 1-2c Pyrex cup. Add some water to a sauce pan and place the Pyrex cup into the water. Bring the sauce pan to a boil, and simmer the coconut in a water bath until completely melted. Add the melted coconut oil to the other oils. I was surprised that at room temperature the oil mixture did not congeal.

Mary’s Oil is a great way to get more coconut oil into your diet.

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Reusable flip-top bottles work great with oils.

Vanilla Coconut Pudding

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Coconut pudding is a quick and easy dessert filled with healthy fats.

This recipe originally came from Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats by Dr Mary Enig and Sally Fallon Morell. The addition of homemade vanilla extract and vanilla seeds gives this pudding a delicate flavor.

2c hot water and 1c cold water
1c dried organic coconut flakes
big pinch of sea salt
1/4c organic creamed coconut
2T homemade vanilla extract
2-4T organic coconut oil
1T local honey
1tsp organic cinnamon, sprinkled (optional)
vanilla bean seeds (optional)

Bring the 2c waters to a boil. Add the coconut flakes and sea salt. Simmer for 10-15 minutes. At the end of the cooking, melt in creamed coconut. Remove from heat and transfer to a Vitamix machine or food processor. Add the vanilla extract, coconut oil and honey. Blend until the mixture is very smooth. Add the 1c of cold water and blend again. Pour the mixture into a glass bowl. The homemade vanilla extract and vanilla seeds gives the pudding a very delicate favor. Top the pudding with a sprinkle of cinnamon if desired, but I like the pudding best with just vanilla bean seeds.

Let the pudding cool overnight in the fridge. The pudding may separate into a hard top and a liquid bottom. This separation doesn’t happen when using the Vitamix machine. If the pudding does separates using a food processor, just stir before serving. The pudding can also be eaten warm for breakfast or quick snack.

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If you look carefully you can see the tiny vanilla bean seeds in the coconut pudding. Delicious!

Swine Flu: Delicious Cure

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This coconut oil based snack is easy to get the children to eat. It will easily get your coconut oil consumption up into a therapeutic range. I store the snack in the freezer.

On May 7th, I wrote a blog called Swine Flu Alert: What to Do. The posting gave some alternative treatments to help your system avoid viral infections. Lauric acid in coconut oil is converted by the body to monolaurin. Coconut oil has been found to have an antimicrobial effect. If you would like to study this topic further, please read Dr Mary Enig’s essay: A New Look at Coconut Oil.

I have had some requests for recipes to increase coconut oil consumption. Dr Mary Enig recommends 10-20 grams of coconut oil per day to get into a therapeutic range. In her book Eat Fat, Lose Fat she recommends drinking the coconut oil in hot water before meals for weight loss. In my opinion, this is not a great taste experience, but it has been an effective weight loss treatment for many people.

I have two delicious recipes for you to increase coconut oil consumption in your diet and which may help avoid viral infections. Just remember if you are trying to use food as a medicine, make sure you get the best quality you can find. Find the best local raw honey and organic virgin coconut oil. If you can find raw butter use it or find the best organic pastured butter. Please note the Weston A Price Foundation does not support the use cocoa products. So use with care.

Coconut Bark Almond Joy
Here is the recipe for Coconut Bark Almond Joy. I would suggest a few changes to make the recipe WAPF friendly. Soak and dry the nuts and use local raw honey as a sweetener. I would find 1T of raw honey too sweet. If eating cocoa powder is a problem for you, use some raw butter or cocoa butter and make a “white chocolate” version.
6T organic coconut oil
1tsp organic vanilla extract
2T organic cocoa powder or raw butter or cocoa butter
1T local raw honey or organic maple syrup
2T dried organic coconut
1/4c chopped or whole, soaked and dried almonds or pecans
Cover the bottom of a glass baking tray with wax paper. Turn up the sides so liquid will not run out under the was paper. Cover the was paper with the chopped or whole nuts. Melt the coconut over low heat. Don’t overheat the coconut oil, just melt it. Add the vanilla extract, cocoa powder, sweetener, and coconut. You may have some extra mixing to get the honey to dissolve into the other ingredients. If you do not get the honey to dissolve well, you will have a sticky layer at the bottom of the bark. (This does not happen with maple syrup.) Pour the mixture onto the wax paper and nuts and put the baking tray, as flat as possible, into the freezer. After about 30 minutes the bark will be ready to break into pieces and serve. Store in the freezer.

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Nanaimo Bars are easy to make and a delicious way to increase coconut oil consumption.

Nanaimo Bars
Here is the official recipe for Nanaimo Bars. I have changed the ingredients so much that I have included them here. Cut into 1 or 2 inch bars and store in the freezer for later use.
Bottom Layer
1/2c organic cocoa powder
1c soaked and dried pecans
1c soaked and dried walnuts
1c dried coconut
1/4c organic virgin coconut oil
1/4 raw butter (organic pasteurized butter okay)
2T local raw honey
2 raw pastured egg yolks
Middle Layer
3T raw cream (organic pasteurized cream okay)
1T organic vanilla extract
1/4c raw butter
1/4c organic virgin coconut oil
2T local raw honey
1 raw pastured egg yolks
Top Layer
3T raw butter
2T organic cocoa powder
1tsp local raw honey

Butter a 12″x12″ glass baking pan. For the bottom layer combine the pecans, walnuts, coconut and cocoa in a food processor. Blend well and add the coconut oil, honey and egg yolks. Spread smoothly into the bottom of the glass baking pan. Put the pan into the freezer to harden. Clean the food processor and blend the ingredient for the middle layer. Blend the butter, coconut oil, cream, vanilla extract, honey and egg yolks together. Spread the middle layer onto the bottom layer after it has mostly hardened from freezing. Clean the food processor and blend the top layer of butter, cocoa and honey. Make sure the middle layer is very frozen before thinly spreading the top layer. The contrast between the “sweet” middle layer and the “bitter” top layer gives Nanaimo Bars their special flavor.

Update August 17, 2009: I have changed the recipe by adding an extra egg yolk to the middle layer. This gives the layer a yellowish color and a creamier texture. I have changed the first layer from whole eggs to just the egg yolks. There is controversy about the safety of eating raw egg white. Raw egg yolks from pastured chickens are safe. Cooked egg white is safe but raw egg white has enzyme inhibitors that can cause digestion problems.

Update November 3, 2009: This is a audio presentation from www.mercola.com about swine flu immunization. If you are pregnant or considering getting the vaccination, please listen to this presentation called Swine Flu: One of the Most Massive Medical Cover-ups.

Swine Flu: What to Do

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The Weston A. Price Foundation has sent a Swine Flu Information Alert to members. Below is a summary of the information in the Alert.

Most of us have heard about the outbreak of swine flu in La Gloria, Mexico. Many residents of this small village blame the infection and/or toxins coming from local confinement hog operations.

Conventional medicine would recommend the isolation of ill people, hand washing, face masks, and taking anti-viral drugs. These drugs have numerous serious side effects in some people. There is little mention of building natural immunity.

It’s so easy to to be scared and do nothing. Fortunately, we don’t have to be helpless. We can build our natural immunity by feeding ourselves and families nourishing, traditional foods.

Some simple steps to build natural immunity are:
1. Eat a healthy diet based on nourishing, traditional foods. Eliminate or severely reduce processed foods and refined carbohydrates.
2. Vitamins A and D in cod liver oil offers strong protection against infections and environmental toxins.
3. Vitamin C from whole food sources will protect against infection and be better absorbed by the body.
4. Healthy gut flora provides about 85% of our immunity to infectious disease and environmental toxins. Consume lacto-fermented foods and drinks every day. Avoid foods that disrupt healthy gut flora such as processed foods and refined carbohydrates.
5. Bone broth is full of minerals and gelatin. It helps nourish and regenerate the gut, which will improve immunity.
6. Add virgin coconut oil to your daily diet. Our body takes lauric acid found in coconut oil and converts it into monolaurin. Swine flu is a lipid coated virus which will become inactivated by sufficient amounts of monolaurin.

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This book is for women that are afraid to eat fat.

Dr. Mary Enig, an international lipid specialist, has calculated that two to three tablespoons of coconut oil a day will fight infection. Eat Fat, Lose Fat by Dr. Mary Enig is a good source of recipes to add more coconut oil to your diet. You can get this book through inter-library loan from the Kamloops Public Library.

Update June 25, 2009: On the Weston A Price leader bulletin board was a link to this CBS 60 Minutes documentary about swine flu. This documentary is from the 1976 swine flu “epidemic”. It was aired once in the US and never shown again. Please watch this 14 minute program and two commercial aired at the time: 60 Minutes 1976 Swine Flu.

Update November 3, 2009: This is a audio presentation from www.mercola.com about swine flu immunization. If you are pregnant or considering getting the vaccination, please listen to this presentation called Swine Flu: One of the Most Massive Medical Cover-ups.