Wednesday, March 23, 2011

Old-Time Methods Yield Spring Greens All Winter


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March 21, 2011

It's officially spring, and people are hitting the farmers markets, looking for fresh, local greens. That can be a challenge in many parts of the country. But some farmers have mastered the unusual art of growing greens straight through the winter.

At the Dupont Circle FreshFarm Market in Washington, D.C., people line up in the rain on a Sunday morning, standing in a line 10 deep, just to buy mustard greens, arugula and kale.

"We've come out of the winter doldrums," says one customer, Guilia Adelfio of Chevy Chase, Md. "We're into salad mode."

Farmer Zachariah Lester, who is selling at the market, has salad greens. But he also has a profusion of kale: Scottish curly kale, red Russian kale and dark-leaved toscano. There's spicy Piso mustard; a mellow Italian chard called Barese; and a bitter chicory mix with radicchio, endive, escarole and Rossa di Verona.

These greens are not only beautiful; they're among the most healthful foods out there. "They have such a fabulous nutritional profile," says Joan Salge Blake, a clinical associate professor of nutrition at Boston University.

Fresher Is Better

Aside from the obvious vitamins, Blake says, "leafy greens are full of nutrients Americans are falling short of, like calcium, potassium and fiber." Locally grown greens are likely to be more nutritious, she says, because vitamins deteriorate the longer vegetables are shipped and stored. And fresher greens are tastier, making it a pleasure for people to eat their veggies.

But most people live in places where nothing grows in winter.

Lester and his wife, Georgia O'Neal, have a solution. They grow their greens at Tree and Leaf Farm in Unionville, Va., just 80 miles south of Washington. It's freezing cold there in winter. But they use winter farming methods rarely seen in the United States to produce fresh leafy greens all winter.

In the late 19th century, market farms just outside cities in Europe perfected year-round food production. Lester cites as influences the 19th-century French maraicheres who farmed on the outskirts of Paris, as well as contemporary winter growers Anna Edey of Vineyard Haven, Mass., and Eliot Coleman of Harborside, Maine.

Katherine Stewart spreads compost as the farm prepares to start a new crop of greens.
EnlargeMaggie Starbard/NPR

Katherine Stewart spreads compost as the farm prepares to start a new crop of greens.

Now some plants can handle being outside all winter. The Scottish and Russian kales, for instance, bounce back in spring and are ready for a fresh harvest by late March. Being out in the cold actually improves their taste.

"I want things like kale and mustards and collards to get frosted a little bit," Lester says. "The flavor is going to be that much more enhanced — sweet, hot."

But not all greens are so hardy. That requires these year-round farmers to provide shelter. They do so with a variety of low-tech shelters. Long batts of polyester are laid right on top of crops to protect them from wind and cold. Knee-high wire hoops topped with row cover or plastic offer a little more protection. High tunnels covered with plastic sheeting act as greenhouses for tender crops like salad greens.

"I have arugula here," Lester says, pointing to 4-foot-wide rows inside a high tunnel. It was sown right after Christmas. "We've had two harvests off these beds."

There's no artificial heat or light to fuel the plants' growth. But O'Neal says that even in the depths of winter, the passive solar heating can make it feel like May inside the high tunnel.

It "could be February and 30 degrees outside, and if the sun's out, you're sweating inside here. This is so pleasant to come into."

A Labor Of Love

Winter food production is labor-intensive, requiring that planting, transplanting and harvesting be done by hand.

"Farming in the wintertime is definitely a labor of love," says O'Neal. It's also hard work. "I cleared snow with Zach this winter," O'Neal says. "It was a wet snow, and it was night, and it was hard to see. You take brooms and you push 'em up over your head to push the snow off your high tunnel. It is one of the hardest things I've ever done in my life."

Lester grew up in Waterford, Va., and has always loved working with plants and soil. O'Neal grew up in New York City, but realized she'd rather be outside with nature than inside a cubicle all day.

They met when he noticed a spectacularly beautiful salad, crowned with one edible calendula flower, at a party he attended when they both lived in New York.

"I was like, who made that salad?" Lester recalls. "Can I have that edible flower?"

He wooed O'Neal with armfuls of vegetables, and they realized they shared a passion for sustainable farming. They bought their farm near Orange, Va., in 2009, and run the business together. Their son Eoin, 4, helps with the harvest. Their produce is more expensive than the supermarket variety — $9 a pound, compared to about $6 a pound for organic salad mix at a chain supermarket — but the customers are happy to pay that price.

One regular customer is Nora Pouillon, owner of Restaurant Nora in Washington, D.C. Hers was the first certified organic restaurant in the United States, way back in 1999. She knows good greens when she sees them.

"I'll take everything he's got," she says.

Check out Pouillon's recipe for Wilted Hearty Greens With Garlic.

Getting Better

MARCH 22, 2011, 8:30 PM

Food: Six Things to Feel Good About

Mark Bittman on food and all things related.

The great American writer, thinker and farmer Wendell Berry recently said, “You can’t be a critic by simply being a griper . . . One has also to . . . search out the examples of good work.”

I’ve griped for weeks, and no doubt I’ll get back to it, but there are bright spots on our food landscape, hopeful trends, even movements, of which we can be proud. Here are six examples.

Not just awareness, but power | Everyone talks about food policy, but as advocates of change become more politically potent we’re finally seeing more done about it. Late last year, public pressure enabled the federal government to reauthorize the Child Nutrition Act, which will improve school food, and the Food Safety Modernization Act, which will make food safer. (Gripe alert: Neither is perfect, and it’s easy to be critical of both — the child nutrition bill, for example, may be partially funded by a cut to food stamps — but they mark real progress and increase the possibility of further reform.) Combined with increasingly empowered consumers and a burgeoning food movement (one that Time magazine’s Bryan Walsh suggests has the potential to surpass and save the environmental movement), guarded optimism is called for, especially with the farm bill up for renewal in 2012. If the good guys fail to make some real gains there I’ll be surprised.

Moving beyond greenwashing | Michelle Obama’s recent alliance with Wal-Mart made even more headlines than the retailer’s plan to re-regionalize its food distribution network, which is if anything more significant. The world’s biggest retailer pledged to “double sales of locally sourced produce,” reduce in-store food waste, work with farmers on crop selection and sustainable practices, and encourage — or is that “force”? — suppliers to reconfigure processed foods into “healthier” forms. (Yes, I think this last is ridiculous, but today I’m all sweetness and light.) Not to be outdone, just last week, McDonald’s made a “Sustainable Land Management Commitment.” We can and should be skeptical of these pronouncements, but the heat that inspired these two giants to promise change may ensure that they follow through. As for the First Lady: “Let’s Move” has helped insert food squarely into the national conversation: everyone from Sarah Palin to Rush Limbaugh to Stephen Colbert talks about it, and even Ms. Palin’s nonsensical comments provoke sensible reactions. And it’s difficult to find a school where someone isn’t gardening.

Real food is spreading | There are now more than 6,000 farmers markets nationwide — about a 250 percent increase since 1994 (significant: there are half as many as there are domestic McDonald’s), and 900 of them are open during the winter. They’re searchable too, thanks to the USDA. (Community Supported Agriculture programs — CSAs — and food coops are also searchable, courtesy of localharvest.org.) Furthermore, serious and increasing efforts are being made to get that food to the people who really need it: Wholesome Wave, for example, began a voucher program in 2008 that doubles the value of federal food stamps (SNAP) at participating farmers markets; that program has grown more than tenfold in less than three years.

We’re not just buying, we’re growing | Urban agriculture is on the rise. If you’re smirking, let me remind you that in 1943, 20 million households (three-fifths of the population at that point) grew more than 40 percent of all the vegetables we ate. City governments are catching on, changing zoning codes and policies to make them more ag-friendly, and even planting edible landscaping on city hall properties. Detroit, where the world’s largest urban farm is under development, has warmly and enthusiastically embraced urban agriculture. Other cities, including Pittsburgh, Philadelphia (more on Philly in a week or two), New York, Toronto, Seattle, Syracuse, Milwaukee and many more, have begun efforts to cultivate urban farming movements. And if local food, grown ethically, can become more popular and widespread, and can help in the greening of cities — well, what’s wrong with that?

• Farming is becoming hip | The number of farms is at last increasing, although it’s no secret that farmers are an endangered species: the average age of the principal operator on farms in the United States is 57. Agriculture Secretary Tom Vilsack recently noted that our farmers are “aging at a rapid rate,” and when he asked, “Who’s going to replace those folks?” it wasn’t a rhetorical question. But efforts by nonprofits like the eagerly awaited FoodCorps and The Greenhorns, both of which aim to introduce farming to a new generation of young people, are giving farming a new cachet of cool. Meanwhile, the Nebraska-based Land Link program matches beginning farmers and ranchers with retirees so that the newbies gain the skills (and land) they need.

The edible school lunch | The school lunch may have more potential positive influences than anything else, and we’re beginning to see it realized. The previously mentioned child-nutrition bill sets better nutrition standards for school meals and vending machines and increases the number of students eligible for free or reduced-price meals. U.S.D.A. is also behind the “Chefs Move to Schools” program, which enlists culinary professionals to help revamp nutrition curricula and the food itself; around 550 schools are participating. Independent of the Feds, many chefs have been moving to schools on their own. Bill Telepan’s Wellness in the Schools, for example, is working with public schools in New York City, while “renegade lunch lady” Ann Cooper, who remade Berkeley’s school lunch, is taking on the much more challenging program in Boulder, and succeeding. There are scores of other examples, and we’re finally seeing schools rethinking the model of how their food is sourced, cooked and served, while getting kids to eat vegetables. That’s good work.

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Tuesday, March 22, 2011

Frittata With Grated Zucchini, Goat Cheese and Dill

Andrew Scrivani for The New York Times

1 pound zucchini, grated (about 4 cups)Goat cheese adds creaminess and rich flavor to this delicate frittata.


2 tablespoons extra virgin olive oil

2 garlic cloves, minced

Salt and freshly ground pepper to taste

8 eggs

2 ounces goat cheese, crumbled (about 1/2 cup)

1/4 cup chopped fresh dill

1. Heat 1 tablespoon of the oil over medium heat in a 10-inch heavy nonstick skillet. Add the zucchini. Cook, stirring, until the zucchini begins to wilt, about two minutes. Stir in the garlic. Cook for another minute or until the zucchini has just wilted — it should still be bright green. Season to taste with salt and pepper, and remove from the heat.

2. Beat the eggs in a large bowl with the goat cheese. Add salt and pepper, and stir in the zucchini and the dill.

3. Clean and dry the pan, and return to the burner, set on medium-high. Heat the remaining tablespoon of olive oil in the skillet. Drop a bit of egg into the pan; if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Tilt the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.

4. Turn the heat to low, cover and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid, tilt the pan and loosen the bottom of the frittata with a wooden spatula so that it doesn’t burn. The bottom should have a golden color. The eggs should be just about set; cook a few minutes longer if they’re not.

5. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for one to three minutes, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, and shake the pan to make sure the frittata isn’t sticking. Allow it to cool for at least five minutes and for as long as 15 minutes. Loosen the edges with a wooden or plastic spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve hot, warm, at room temperature or cold.

Yield: Six servings.

Note: For four servings, use the same recipe but reduce the number of eggs to six.

Advance preparation: In Mediterranean countries, flat omelets are served at room temperature, which makes them perfect do-ahead dishes. They’ll keep in the refrigerator for a few days, and they make terrific lunchbox fare. They do not reheat well.


Nutritional information per serving: 192 calories; 5 grams saturated fat; 2 grams polyunsaturated fat; 7 grams monounsaturated fat; 258 milligrams cholesterol; 3 grams carbohydrates; 1 gram dietary fiber; 134 milligrams sodium (does not include salt to taste); 12 grams protein

Monday, March 21, 2011

A Better Way to Serve Eggs

Andrew Scrivani for The New York Times

I teach a class in knife skills for home cooks in Los Angeles. The students aren’t expected to wield their blades like Top Chefs, but my fellow instructor, Clifford A. Wright, and I do have them chop, slice, mince and dice often enough to become comfortable in front of a cutting board.

At the end of the class, we usually end up with several pounds of chopped vegetables on hand. A few weeks ago, after dividing up the spoils, my onions, peppers, carrots, zucchini and leeks found their way into frittatas. These flat omelets, which can be eaten hot or cold and pack well in a lunchbox, are a perfect destination for all sorts of vegetables.

If you avoid eggs because you think they’re bad for you, you should reconsider. It was never clear that dietary cholesterol had a significant impact on heart health; saturated fat in the diet is thought to be a bigger culprit (how big is also a matter of dispute these days). The government’s new dietary guidelines acknowledge as much, advising that eating an egg every day will not affect blood cholesterol or cardiovascular health.

Try to find eggs that are not produced en masse by caged chickens. Healthier cage-free chickens produce yellower, more flavorful eggs, and your frittatas will be better for using them.

Onion and Thyme Frittata

This recipe is an adaptation of a Provençal frittata that agricultural workers traditionally carried to the fields for the mid-morning repast. The French call it the “harvest omelet.”

3 cups finely chopped onion (slightly more than 1 pound onions)

1 tablespoon red wine vinegar or sherry vinegar

3 tablespoons extra virgin olive oil

Salt to taste

2 garlic cloves, minced

1 tablespoon fresh thyme leaves

8 eggs

Salt and freshly ground pepper

2 tablespoons low-fat milk

1. Place the chopped onions in a bowl, cover with water and add the vinegar. Soak for one hour or longer. Drain, rinse and dry on paper towels. (Note: This step is optional, but the onions will be milder if you do it.)

2. Heat 2 tablespoons of the oil over medium heat in a 10-inch, heavy nonstick skillet. Add the onions. Cook, stirring often, until tender, about five minutes. Add a generous pinch of salt, the garlic and the thyme. Continue to cook, stirring often, until the onions are lightly colored but not browned, about five more minutes. Remove from the heat, and allow to cool slightly.

3. Beat the eggs in a large bowl. Stir in the salt (about 1/2 teaspoon), pepper, milk and onions. Clean and dry the pan. Return to the burner, and set on medium-high. Heat the remaining tablespoon of olive oil in the skillet. Drop a bit of egg into the pan; if it sizzles and cooks at once, the pan is ready. Pour in the egg mixture. Tilt the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with the spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking.

4. Turn the heat down to low, cover and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid, tilt the pan and loosen the bottom of the frittata with a wooden spatula so that it doesn’t burn. It should turn a golden color. The eggs should be just about set; cook a few minutes longer if they’re not.

5. Meanwhile, heat the broiler. Uncover the pan, and place it under the broiler, not too close to the heat, for one to three minutes. Watch very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, and shake the pan to make sure the frittata isn’t sticking. Allow it to cool for at least five minutes and for as long as 15 minutes. Loosen the edges with a wooden or plastic spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve hot, warm, at room temperature or cold.

Yield: Six servings.

Note: For four servings, use the same recipe but reduce the number of eggs to six.

Advance preparation: In Mediterranean countries, flat omelets are served at room temperature, which makes them perfect do-ahead dishes. They’ll keep in the refrigerator for a few days, and they make terrific lunchbox fare. They do not reheat well.

Nutritional information per serving: 191 calories; 3 grams saturated fat; 2 grams polyunsaturated fat; 7 grams monounsaturated fat; 248 milligrams cholesterol; 9 grams carbohydrates; 1 gram dietary fiber; 101 milligrams sodium (does not include salt to taste); 10 grams protein

Wednesday, March 16, 2011

Carrots and Lentils in Olive Oil

Andrew Scrivani for The New York Times


This is an adaptation of a Turkish recipe, a sweet and savory combination of lentils, onions and carrots that can be served hot or at room temperature, as a main dish or a side.


1 cup brown, green or black lentils, rinsed

3 cups water

1/4 cup extra virgin olive oil

1 onion, halved lengthwise, then sliced thin across the grain

1 teaspoon coriander seeds

4 garlic cloves, minced

1 1/2 pounds carrots, peeled and sliced thin (about 4 cups sliced)

1 tablespoon tomato paste dissolved in 1 cup water

1 teaspoon sugar

Salt to taste

1/2 cup chopped fresh mint

1. Combine the lentils with 3 cups water in a saucepan, and bring to a boil. Reduce the heat, cover and simmer for 15 minutes. Set a strainer over a bowl, and drain.

2. Heat the oil over medium heat in a heavy casserole or skillet. Add the onion and coriander seeds. Cook, stirring, until the onion is tender, about five minutes. Add the garlic and carrots and salt to taste. Cook, stirring, for two to three minutes until the carrots begin to soften. Stir in the dissolved tomato paste, sugar and lentils. Add 1 to 1 1/2 cups of the cooking water from the lentils (enough to cover the lentils), salt to taste and half the mint. Bring to a simmer, and simmer uncovered for 15 to 20 minutes until the lentils are tender and much of the liquid has evaporated. Taste and adjust salt. Remove from the heat, sprinkle on the remaining mint and serve, or allow to cool and serve at room temperature with cooked whole grains, like bulgur or quinoa.

Yield: Serves four to six.

Advance preparation: This will keep for three to four days in the refrigerator. The dish is delicious served at room temperature.

Nutritional information per serving (four servings): 380 calories; 2 grams saturated fat; 2 grams polyunsaturated fat; 10 grams monounsaturated fat; 0 milligrams cholesterol; 51 grams carbohydrates; 17 grams dietary fiber; 140 milligrams sodium (does not include salt to taste); 15 grams protein

Nutritional information per serving (six servings): 253 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 7 grams monounsaturated fat; 0 milligrams cholesterol; 34 grams carbohydrates; 12 grams dietary fiber; 93 milligrams sodium (does not include salt to taste); 10 grams protein

Saturday, March 5, 2011

Vegan Pinole-Chia Waffles

WebMD Recipe from Foodily.com



Picture of Vegan Pinole-Chia Waffles

Anyone who knows me knows I've been cuckoo for chia for some time! If you're a waffle fan, these are based on the diet of the Tarahumara, a Mexican tribe of super-athlete ultra-marathoners. Even if you’re not out to break marathon records, these are super tasty, satisfy a sweet tooth, and are nutrient-dense, also vegan.

Ingredients

3/4 cup medium to finely ground cornmeal or pinole
1/4 cup chia seeds
1/4 cup oats, ground
1/2 tsp salt
1 tsp baking powder
1/2 cup applesauce
1 cup hemp milk
1 tbsp coconut oil
1 tbsp maple syrup
1 tsp vanilla extract

Instructions

If starting with cornmeal instead of pinole, toast it lightly in a pan over medium heat for about 5 minutes, until it is lightly browned and fragrant. If you are using real pinole, grind in a coffee grinder to make into a fine-textured flour.

Preheat waffle iron.

Stir together the cornmeal, chia, ground oats, salt, and baking powder. In a separate bowl, mix together the applesauce, hemp milk, coconut oil, maple syrup, and vanilla. (The coconut oil needs to be at warm temperature or warmer to mix, so you may need to microwave it to get it to a liquid state.)

Stir the wet ingredients into the dry to combine into a smooth batter. Spray the waffle iron with baking spray even if it is nonstick, and pour batter into hot iron. Follow the directions of your waffle iron, or wait until the iron stops steaming.

Carefully remove waffles from iron, re-spray the waffle iron with cooking spray, and repeat. This was enough batter to fill my waffle iron two and a half times, making 5 small waffles.

To enjoy immediately, top with maple syrup and the fruits of your choice. Alternatively, slice into bars, freeze and take on your next run.

Total Servings: 4

Nutritional Information Per Serving

Calories: 79
Carbohydrates:11
Cholesterol: 0mg
Fat: 3.8g
Saturated Fat: 3g
Fiber: .9 g
Sodium: 293mg
Protein: .7 g

Wednesday, March 2, 2011

Once a Villain, Coconut Oil Charms the Health Food World


Andrew Scrivani for The New York Times

Coconut-oil-roasted sweet potatoes; the oil enhances their caramelized flavor.

Related RecipesA FEW years ago I noticed something odd at the health food store. There, rubbing elbows with the extra-virgin olive oil and cold-pressed canola oil was virtually the last fat I expected to see in such esteemed company: coconut oil.

Andrew Scrivani for The New York Times

Coconut oil melting in a pan.

The last time I checked, coconut oil was supposed to be the devil himself in liquid form, with more poisonous artery-clogging, cholesterol-raising, heart-attack-causing saturated fat than butter, lard or beef tallow.

Its bad reputation caused a panic at the concession stands back in 1994, when the Center for Science in the Public Interest put out a study claiming that a large movie-theater popcorn, hold the butter, delivered as much saturated fat as six Big Macs. “Theater popcorn ought to be the Snow White of snack foods, but it’s been turned into Godzilla by being popped in highly saturated coconut oil,” Michael Jacobson, the executive director of the center, a consumer group that focuses on food and nutrition, said at the time.

So given all this greasy baggage, what was coconut oil doing in a health food store? In fact, it has recently become the darling of the natural-foods world. Annual sales growth at Whole Foods “has been in the high double digits for the last five years,” said Errol Schweizer, the chain’s global senior grocery coordinator.

Two groups have helped give coconut oil its sparkly new makeover. One is made up of scientists, many of whom are backtracking on the worst accusations against coconut oil. And the other is the growing number of vegans, who rely on it as a sweet vegetable fat that is solid at room temperature and can create flaky pie crusts, crumbly scones and fluffy cupcake icings, all without butter.

My curiosity stirred, I brought some home and experimented. I quickly learned that virgin coconut oil has a haunting, nutty, vanilla flavor. It’s even milder and richer tasting than butter, sweeter and lighter textured than lard, and without any of the bitterness you sometimes get in olive oil.

Its natural sweetness shines in baked goods and sautés, and is particularly wonderful paired with bitter greens, which soften and mellow under the oil’s gentle touch. And the saturated fat in coconut oil makes it a good choice in pastries, whether you avoid animal fats or simply want to pack a little more coconut flavor into that coconut cream pie.

But before I get to the cupcakes, let’s start with the science.

According to Thomas Brenna, a professor of nutritional sciences at Cornell University who has extensively reviewed the literature on coconut oil, a considerable part of its stigma can be traced to one major factor.

“Most of the studies involving coconut oil were done with partially hydrogenated coconut oil, which researchers used because they needed to raise the cholesterol levels of their rabbits in order to collect certain data,” Dr. Brenna said. “Virgin coconut oil, which has not been chemically treated, is a different thing in terms of a health risk perspective. And maybe it isn’t so bad for you after all.”

Partial hydrogenation creates dreaded trans fats. It also destroys many of the good essential fatty acids, antioxidants and other positive components present in virgin coconut oil. And while it’s true that most of the fats in virgin coconut oil are saturated, opinions are changing on whether saturated fats are the arterial villains they were made out to be. “I think we in the nutrition field are beginning to say that saturated fats are not so bad, and the evidence that said they were is not so strong,” Dr. Brenna said.

Plus, it turns out, not all saturated fats are created equal.

Marisa Moore, a spokeswoman for the American Dietetic Association, a nonprofit association of nutritionists, said, “Different types of saturated fats behave differently.”

The main saturated fat in coconut oil is lauric acid, a medium chain fatty acid. Lauric acid increases levels of good HDL, or high-density lipoprotein, and bad LDL, or low-density lipoprotein, in the blood, but is not thought to negatively affect the overall ratio of the two.

She went on to say that while it is still uncertain whether coconut oil is actively beneficial the way olive oil is, small amounts probably are not harmful. The new federal Dietary Guidelines for Americans recommend that no more than 10 percent of total dietary calories a day come from saturated fat. For a 2,000-calorie diet, that’s about 20 grams.

Any number of health claims have been made for lauric acid. According to proponents, it’s a wonder substance with possible antibacterial, antimicrobial, antiviral properties that could also, in theory, combat H.I.V., clear up acne and speed up your metabolism. Researchers are skeptical.

Andrew Scrivani for The New York Times

A dish of sautéed shrimp with coconut oil, ginger and coriander. The oil’s deep coconut flavor persists after cooking.


Andrew Scrivani for The New York Times

Coconut oil gives poundcake with almonds and lime zest a fine texture and gentle fragrance.

“There are a lot of claims that coconut oil may have health benefits, but there is no concrete scientific data yet to support this,” said Dr. Daniel Hwang, a research molecular biologist specializing in lauric acid at the Western Human Nutrition Research Center at the University of California, Davis.

But, he added, “Coconut is good food, in moderation.”

It seems safe to say that if I eat it just once in a while, coconut oil probably isn’t going to give me a heart attack, make me thinner or ward off the flu. What I really wanted to know was, how can I cook with it?

This is where the vegan cupcakes come in. Coconut oil can be whipped into a buttercream-like fluffiness while retaining its gentle vanilla flavor.

Elizabeth Schuler, who writes the blog mycommunaltable.com, started baking with coconut oil after her son’s severe allergies to tree nuts, eggs and dairy were diagnosed. She searched out vegan recipes and was surprised by the number that relied on margarine and Crisco, a no-go as far as she was concerned.

“I try to keep a nonprocessed-foods home,” she said.

Then she discovered coconut oil at her local Whole Foods. When her own research led her to conclude that eating it in small amounts is O.K., she started baking cakes and whipping up icings with it. She also uses the oil any time she wants to add a mellow coconut flavor to a dish.

Allison Beck, a natural foods enthusiast, and a blogger and editor atthedailymeal.com, fell in love with coconut oil when she saw it used in a Thomas Keller recipe for a chocolate ice cream topping that had a texture nearly identical to that of the commercial product Magic Shell (which also contains coconut oil), but a far richer, more fudgy flavor.

“That sauce is incredible,” Ms. Beck said. “You pour it on ice cream and it hardens immediately.”

She also mixes virgin coconut oil in oatmeal for creaminess and flavor, uses it to sauté greens, and has successfully played around with it in brownies and banana bread.

“It’s amazing in pastry,” said Michele Forbes, the chef at Angelica Kitchen, a venerable vegan restaurant in the East Village. In pies, “it gives a nice flaky crust that stays crisp without being bad for you.”

In my flurry of experimenting, I found that virgin coconut oil had a deep coconut flavor that persists even after cooking. Refined coconut oil, which has been processed enough to raise the temperature at which it begins to smoke, lacks the same coconut profundity, but supposedly works better for stir- and deep-frying. In my recipe testing, however, the smoke point of virgin coconut oil was not a problem.

Melted and cooled, virgin coconut oil worked beautifully in my favorite olive oil poundcake, yielding a loaf with a tight, golden crumb and gentle coconut fragrance that I enhanced with lime zest, almonds and a grating of fresh nutmeg.

I also like coconut oil for sautéing vegetables and aromatics, especially onions. They absorb the sweetness of the oil and pass that lovely nuance on to the whole dish. In one memorable meal, I sautéed scallions in coconut oil, which managed to perfume an entire pan of plump, juicy shrimp spiked with garlic, ginger and coriander.

And I may never go back to olive oil for roasting sweet potatoes, not when coconut oil enhanced their caramelized flavor while adding a delicate coconut essence.

But my favorite new way to use coconut oil is for popcorn. The oil brings out the nutty sweetness of the corn itself while adding a rich creamy sensation, without having to pour melted butter on the top. Of course, the movie theaters knew it all along.

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