Once maligned as a contributor to heart disease because of its "bad" fat, scientific research has now shown that "bad" fat is now the best we can eat. As a result, coconut has made a strong and loud come-back. Everywhere you look you'll find raves for its use as oil, milk, cream, flour, flakes, and shreds. I've been using all-things-coconut for several years—long before it was the chi-chi thing to do. So I can add my raves to those already out there.

There are two things I especially love about coconut (besides the taste): 1) how healthy it is, and 2) how versatile it is. Let's look at health first, because coconut is loaded with:

PROTEIN: A 1-cup serving of UNsweetened shredded coconut contains 2.68 grams of protein toward the daily goal of 46 grams for women and 56 grams for men. Protein rebuilds cells and helps maintain healthy tissues and muscles.

FIBER: The same serving of UNsweetened shredded coconut provides 4.2 grams of dietary fiber. The American Heart Association recommends consuming at least 25 grams of fiber each day. We know that fiber reduces the risk of constipation and hemorrhoids by encouraging proper digestion and regular bowel movements. It also lowers the risk of heart disease, diabetes, and certain types of cancer as well.

IRON: UNsweetened shredded coconut is a good source of iron; a 1-cup serving supplies 1.79 milligrams of the 8 milligrams men need each day and the 18 milligrams women require. Iron is crucial for the formation of hemoglobin, which is the protein in red blood cells that is responsible for getting oxygen to each part of the body. Without enough iron, cells don't get sufficient oxygen, which can lead to weakness and fatigue. Adequate amounts of iron are also needed to support the immune system.

ZINC: One cup of UNsweetened shredded coconut provides 1.69 milligrams of zinc toward the daily goal of 8 milligrams for women and 11 milligrams for men. Zinc is another mineral crucial to the strength and health of the immune system, and it also plays a critical role in wound healing. Zinc supports normal cell division and enables taste, sight, and ability to smell.

And now the VERSATILITY of UNsweetened shredded coconut. One of the reasons I keep stressing UNsweetened coconut is twofold. First, it is healthier than the stuff that's saturated in sugar (duh) and second, it's more versatile—it works beautifully in savory dishes as well as the sweet recipes.

We all know we can add it too cookie dough, top cakes with it, and bread shrimp in it. But take a look at these 8 other delicious ideas for using this power-house food:

Mix the UNsweetened coconut shreds with chopped dark chocolate for a very healthy and energizing snack.

OR sprinkle it over a baked sweet potato, add a few walnuts, and top with butter and a sprinkle of cinnamon. Oh my!

Combine it with fresh blueberries, a few natural almonds (roughly chopped), and plain Greek yogurt for a delicious snack or dessert.

OR use it to sop up juice and fat from the skillet (a job previously handled by bread). Then top your recipe with this flavored coconut. Again, because it's unsweetened, it can be used in plenty of savory dishes.

Make coconut banana fritters by blending a ripe banana, heavy cream or coconut milk, 2 eggs, 1 or 2 tablespoons coconut flour coconut flour, 2 tablespoons almond flour, and UNsweetened shredded coconut (enough to make a workable consistency). Drop "batter" onto a hot, well-greased griddle or skillet and fry. These are delicious for breakfast, and topped with lightly sweetened whipped cream, they make a unique and great dessert.

OR create a chocolate snack by mixing 3 tablespoons of UNsweetened shredded coconut, 1 tablespoon of 100% cocoa powder, 2 teaspoons raw honey (or to taste), and 1/8 teaspoon cinnamon. Blend well until mixed thoroughly. Depending on the consistency, it can be rolled in more coconut and formed into balls, or simply eaten with a spoon.

OR use it in meatloaf in place of bread crumbs.

Serve up a healthy snack using 3 oranges, peeled and sliced into 1/4 inch slices. Top each slice with 1/4 cup UNsweetened shredded coconut and a light sprinkling of freshly ground nutmeg if you like. The flavor combination is wonderful.