One Pot Coconut Pumpkin Curry

This easy one pot curry is great to make in bulk, either for a big gathering or simply to see you through the week. And of course you can improvise as much as like like, switch the veggies up, add some chickpeas, try with tofu (or chicken if you’re not veggie). Feel free to comment below with your favourite add ins!


Prep time: 12 minutes

Cooking time: 30 minutes

Serves: 4


1 1/2 Tbsp Three By One coconut oil

1 medium shallot (minced)

2 Tbsp minced fresh ginger

2 Tbsp minced garlic

1 small red chili thinly sliced

1 large red pepper thinly sliced

3 Tbsp red Thai curry paste

3 1/2 cups peeled and cubed pumpkin

6 Tbsp Three By One creamed coconut butter blended with 3 cups hot water (or use 2 cans of Three By One coconut milk)

2 Tbsp Three By One coconut sugar

1 tsp Three By One turmeric powder

1 pinch sea salt (~1/4 tsp)

1 Tbsp Three By One coconut aminos

1 cup chopped broccoli

2 Tbsp lemon juice

2/3 cup roasted cashews


1. Heat a large pot over medium heat. Once hot, add coconut oil, shallot, ginger, garlic, & pepper. Sauté for 2-3 minutes, stirring frequently.

2. Add pepper & curry paste & stir. Cook for 2 minutes, then add pumpkin & stir. Cook for 2 minutes more.

3. Add creamed coconut butter/water mix, coconut sugar, turmeric, sea salt, & coconut aminos and stir. Bring to a simmer over medium heat.

4. Once simmering, reduce heat to low & cover.

5. Cook for 10-15 minutes, stirring occasionally, to soften the pumpkin.

6. Taste & adjust the flavour of the sauce/broth as needed.

7. Once the sauce is well seasoned & the pumpkin is tender, add broccoli, lemon juice, & cashews. Cover & simmer for 3-4 minutes more.

Serve over rice, quinoa, or cauliflower rice.

Leftovers will keep in the fridge for 3-4 days or in the freezer for 1 month. Reheat on the stovetop or in the microwave until hot.

Organic Coconut Aminos awarded a star at the Great Taste Awards 2019

Three By One is among the Great Taste winners of 2019.

Great Taste, the world’s most coveted food and drink awards, has announced its stars of 2019.

What the judges said…

What the judges said…

Out of 12,772 products sent in from over 100 dierent countries, our Coconut Aminos was awarded a

1-star Great Taste award, which means judges dubbed it a food that delivers fantastic flavour.

Judged by over 500 of the most demanding palates, belonging to food critics, chefs, cooks, restaurateurs, buyers, retailers and producers, as well as a whole host of food writers and journalists, Great Taste is widely acknowledged as the most respected food accreditation scheme for artisan and speciality food producers. As well as a badge of honour, the unmistakeable black and gold Great Taste label is a signpost to a wonderful tasting product, which has been discovered through hours and hours of blind tasting by hundreds of judges.

As an emerging brand, having a Great Taste Award helps to set our products from the rest of the market. It’s a widely recognised & respected award among both retailers & consumers & this badge of honour will help us to stand out in the crowd. We know our products are among the best on the market so it is great to have the judge’s validation.

Recognised as a stamp of excellence among consumers and retailers alike, Great Taste values taste above all else, with no regard for branding and packaging. Whether it is vinegar, granola, bacon or cheese being judged, all products are removed from their wrapper, jar, box or bottle before being tasted. The judges then savour, confer and re-taste to decide which products are worthy of a 1-, 2- or 3-star award.

There were 12,772 entries into Great Taste this year and of those products, 208 have been awarded a 3-star, 1,326 received a 2-star and 3,409 were awarded a 1-star accolade. The panel of judges this year included; cook, writer and champion of sustainable food, Melissa Hemsley, Kenny Tutt, MasterChef 2018 champion, author, Olia Hercules, chef and food writer, Gill Meller, Kavi Thakar from Dishoom, food writer and stylist, Georgina Hayden and author and chef, Zoe Adjonyoh, as well as food buyers from Selfridges, Fortnum & Mason, Sourced Market and Partridges.

Coconut Oil - Your Summer Essential

A 500ml jar in the kitchen. A 300ml jar in the bathroom. And 40ml jar in your beach bag.

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Here’s 5 reasons why you will want a jar of Three By One Organic Virgin Coconut Oil class to hand all summer long:

5 reasons you’ll want a jar of organic coconut oil at your side all summer long:

1. It can help ease your sunburn naturally

A bit longer than expected out in the sun? Suffering from sunburn? Not only can organic coconut oil help soothe, moisturise, and cool your burned skin, but it can also help it heal faster, due to the vitamin E and lauric acid it contains. Use on its own, or combine 1/4 of a cup with a tablespoon of aloe vera for a super cooling salve.

2. It can help keep your skin looking amazing

Use organic coconut oil as a safe, chemical-free shaving oil. Make a simple sugar scrub by combining coconut oil & coconut sugar. Or simply just slather on as an all natural moisturiser. A little goes a long way!

3. It can keep your armpits fresh

Make your own natural deodorant by combining coconut oil with baking soda & essential oils. A non-toxic way to keep fresh all summer.

4. It makes a great insect repellant

Mix some coconut oil with peppermint, tea tree, or rosemary essential oils, and apply to your skin to help ward off mosquitoes and other summer insects.

5. It can naturally deep-condition your hair

Salt water and chlorine can really take a toll on hair. Put coconut oil in your hair before you jump in the pool or hit the beach, for some extra moisturising protection. Simply rub a small amount between your palms and work into your hair, focusing on the tips. If your hair is already frazzled, wet it and comb a dollop of oil through it. Tie it into a loose bun and cover with a shower cap. Leave the coconut oil in for a few hours before washing it out with a gentle shampoo.

Have a sunny, organic coconut oil–filled summer!


What is the Difference Between Coconut Oil & Coconut Butter?

At every event I do, this is the most frequently asked question! So read on to found out the answer…

The Difference Between Coconut Oil and Coconut Butter

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It can be easy to confuse the two, especially when coconut oil solidifies, but these are two different products. Think of coconut oil & coconut butter like peanut oil & peanut butter — two distinct products used for very different purposes. 

Coconut oil is simply the oil that has been extracted from the coconut flesh, while coconut butter is made from the coconut flesh (with the oil content still in it) that has been ground into a paste. 

Because it contains both the flesh & the oil, it includes all the fat, fibre, & nutrients found in a coconut. 

The consistency varies depending on temperature and how it is stored. Ranging from semi-soft & creamy when it’s warm, to hard & almost waxy when stored in a cool place & during cooler months. 

The flavor is pure, in-your-face coconut. It’s intense & not too sweet. 

So, how do you use Coconut Butter?


Firstly, before you first open a jar, you need to do a little bit of work.

Obviously in Sri Lank it is pretty much always hot weather, so the coconut butter is more or less a liquid when we put it in the jars. Then as it cools down during the transportation period the oil content separates (just like you find with any pure nut butter) & the oil then solidifies when it hits the chilly European temperatures.

So before you first open a jar, you need to melt it a little bit & stir the oil back into the fleshy part. The best way to go about doing this is to put the entire jar in a bowl of hot water. Leave it for 10 minutes or so, & when it is soft enough stir it well.

You only need to do this before the first use. The coconut butter will solidify up again, but it should not separate. If your kitchen is too cool & it becomes too hard to spoon out of the jar, you can always warm it slightly again to soften it up. The more you warm it, the softer it gets, eventually becoming a liquid cream that you can drizzle!

Coconut butter is simple & versatile to use.

It can be as basic as spreading it on a piece of toast.

You can use it as a topping for pancakes or waffles, or drizzle it over oatmeal or granola.

It also pairs well with savoury dishes, too. I use it instead of coconut milk when I am making curries & soups. And I also like to drizzle it over sautéed greens.


You can even use it as icing on a vegan cake!

During the rest of the month I will sharing more tips & recipes over on the facebook page so keep an eye over there. Feel free to share your recipes in the comments too.


Balance for Better. A guest post by Josie from our partner enterprise Amma Sri Lanka, in celebration of International Women's Day 2019.


Friday 9th March is International Women’s Day, a day dedicated to celebrating the social, cultural, economic and political achievements of women around the world. This year the theme is ‘Balance for Better’, a year long pursuit of creating a gender-balanced world.


I find it an honour to take part in International Women's Day, as I have always been inspired by the posts I have read about great organisations helping women to shine. For AMMA, this is the first year that we have proven what we always felt to be true... that the women we employ and work with a resourceful, talented, resilient and full of love and kindness. So, here we are, marking the occasion, and be sure to sign up to our newsletter and follow our posts on Instagram for more photos and updates Women’s Day related.


In the last two weeks we have transitioned to working full time (9.00am - 4.30pm) this has meant that the women have had the option to earn double there previous salary. All but one has taken the opportunity, each for different reasons but all money related. We have a woman who wants to build a house, another whose husband has been forced to stop working and another two whose families rely heavily on their income. This change provoked a conversation with a funding partner about the incredible tenacity, strength and commitment shown by these women. Not only do they work full-time but they have to balance running the household alongside it. Looking after the children, cooking for every meal, cleaning, grocery shopping and cultural events could easily fill a women’s time. In the wet climate that we live in, simply washing and drying clothes by hand is a tedious task.


This shift in work schedule has also created a fresh balance within families. We have seen husbands take up more responsibility with the childcare. Picking up their sons or daughters from pre-school during lunch breaks and dropping them at relatives for a couple of hours until mum is finished at work. The increase in pay has meant greater control of finances shifting to the women, all who have now opened savings accounts.

Alongside these gender related balances its been a huge joy to witness the smaller triumphs that often go unnoticed, like how the older women accompany the younger ones home ensuring they arrive safely and those that suffer from mental illness speaking out about their feelings during life skills class.

In the last few weeks we’ve witnessed a great confidence in tackling the creative tasks in the workshop, 18-year-old Rumana designing five quilts for an Australian order and getting incredible feedback and follow up orders via social media. Kogila bursting with happiness when she was told that people in Colombo loved the skirt she had made, her efforts paying off. 19-year-old Sheromi, developing embroidery designs for a commission from London. These women are taking control of the tasks at hand, they are stepping up, working hard and are catching the long term vision of AMMA.


I love that I get to work with this team of women each day along with some fantastic women empowering men that are constant champions of AMMA and bring clarity and skills in a welcome contrast that only makes AMMA even more beautiful.

I also must mention that the incredible photos used in this blog post were taken by Megan Brown on her film camera. I am besotted by the first image of Rosie, Rumana and Sheromi. You can find more of her work on Instagram @meghope_ or on her website here .

Josie x

Originally posted on the Amma Sri Lanka blog.

Turmeric: Superhero Spice

Turmeric is loved all over the world for its vibrant colour, versatility, & unmistakable flavour. But this spice is so much more than that.

Turmeric is loved all over the world for its vibrant colour, versatility, & unmistakable flavour. But this spice is so much more than that.

It’s no secret that for hundreds of years turmeric has been used in holistic medicine, offering countless uses & multiple health benefits. Turmeric remains a core ingredient in Ayurvedic medicine, & has subsequently made an entrance into the western medical world. Thousands of studies have been published about its health benefits.

Made up of a unique chemical profile of which the most important enzyme is curcumin, turmeric is packed full of vitamins, minerals, fibre & phytochemicals (active plant compounds), which provide healing properties for almost every area of our bodies. Turmeric is excellent at fighting illness, destroying diseased cells, & boosting immunity. Its’ compounds also include antioxidants & anti-inflammatory agents, helping us glow from the inside out by aiding our digestive system, helping the skin achieve an optimal level of health, & balancing hormones. 

If you want to read more about the role turmeric plays in Ayurvedic medicine, as well as the research & findings in Western medical trials, you can read more here.

Sometimes available in its natural state of a whole root, turmeric is more commonly found as a powder, & just one simple teaspoon (500-2,000mg) of the highest quality ground turmeric per day is effective enough.


In it’s natural state a turmeric root only contains around 3% curcumin, so if you want to get the best results it’s essential to purchase a high quality turmeric powder. Three By One certified organic turmeric powder has the highest percentage of bioactive curcumin possible (around 8%). Standard supermarket turmeric often only contains around 0.3 to 0.8% curcumin, & also often contains unwanted additives and fillers (often not listed on the ingredients list).

One thing you need to be aware of is that turmeric powder has a very low bioavailability, meaning that the intestine struggles to absorb the goodness of curcumin. Combining turmeric with a crack of black pepper can activate its properties and help increase the bioavailability of the curcumin by almost 2000%.

So, how can you incorporate a teaspoon of turmeric into your daily diet?

Due to its’ mild & mellow flavour it’s actually very easy to add into drinks, dressings, soups, curries. You can make a warming golden milk, add it into muffins, sprinkle on scrambled egg, or make a simple shot drink with honey or maple syrup, lemon juice & a dash of water.


One of my favourite ways to use it, while the weather is still cold & grey & the mornings are still dark, is to make an earthy, soul soothing, glow getting turmeric porridge.



110g millet (can replace with oats)

250ml water

160ml Three By One coconut milk or any other plant or dairy milk

1 teaspoon Three By One turmeric powder

crack of black pepper

1 teaspoon Three By One coconut oil, melted

For the warm berries:

100g each of raspberries and blueberries

1 tablespoon Three By One coconut nectar, or liquid sweetener of choice

1/2 vanilla pod, scraped, or 1/2 teaspoon ground vanilla pod

To serve:

a dollop of yoghurt, plant based or dairy

chopped nuts

Put the millet & water in a saucepan over high heat and bring to the boil. Let it simmer for 5 minutes until the millet thickens & there is almost no water left. Add the milk, turmeric, pepper and melted coconut oil and bring to the boil. As soon as it starts to boil, leave the porridge to bubble away until you get a beautiful, creamy, golden porridge.

While the porridge is simmering, put the berries, nectar & vanilla into a small saucepan & gently heat. Cook until the berries begin to soften, then mash some of the berries into a sauce, leaving a few berries whole.

Ladle the porridge into bowls, top with the warm berries, a dollop of yoghurt, & sprinkle with chopped nuts.

Cinnamon: A store cupboard essential.

Ceylon vs Cassia - Not All Cinnamon Is Created Equal.

Cinnamon is an extremely popular spice, used in various cuisines all over the world, in both sweet & savoury dishes. It has also been used for thousands of years for its medicinal properties.


Not only is it delicious, its also has many reported health benefits.

Cinnamon is cheap & widely available in most supermarkets. At least, one type is. But what most people don't realise, is that there are actually two main types of cinnamon, Ceylon & Cassia. One of which contains a toxin that is harmful if you eat too much of it.

So what are the differences between Ceylon and Cassia cinnamon?

What Is Cinnamon?

Cinnamon is a spice created from the inner bark of the Cinnamomum tree.

Strips of the inner bark are dried until they curl into rolls known as cinnamon sticks or quills. These can then be ground into powder or made into an extract.

The unique properties of cinnamon come from its essential oils & compounds, in particular cinnamaldehyde. 

The cinnamaldehyde compound gives cinnamon its flavor & aroma, & is responsible for many of its health benefits. 

Cassia Cinnamon

Cassia Cinnamon is the cinnamon most commonly available in supermarkets.

It comes from the Cinnamomum cassia tree, also called Cinnamomum aromaticum. Originating in Southern China & also known as Chinese cinnamon. There are several subspecies now widely grown across Eastern & Southern Asia.

Cassia tends to be a dark brown-red colour with thicker sticks & a rougher texture than Ceylon cinnamon. It is considered to be of lower quality. It is very cheap & is the type most commonly consumed around the world. Almost all cinnamon found in supermarkets is the Cassia variety.

Cassia has long been used in cooking & in traditional Chinese medicine. Roughly 95% of its oil is cinnamaldehyde, which gives Cassia a very strong, spicy flavour.

Ceylon Cinnamon

Ceylon, or "true cinnamon," is native to Sri Lanka & southern parts of India. It is made from the inner bark of the Cinnamomum verum tree.

It is tan-brown in colour & contains many tight sticks with soft layers. These features provide a highly desirable quality & texture.

Ceylon cinnamon is less common & has long been prized as a cooking spice. It is quite expensive compared to the more common Cassia variety & has been graded as the fourth most expensive spice in the world. 

Described as having a delicate & mildly sweet flavour makes it suitable for desserts as well as savoury dishes. Approximately 50–63% of its essential oil is cinnamaldehyde, which is quite low compared to Cassia. This explains its milder aroma & flavour.


Ceylon & Cassia Are Both Good for Diabetics

For generations, cinnamon has been prized for its health properties. In particular, it's been claimed to benefit blood sugar control, which is important for people with diabetes.

Studies show it may reduce blood sugar spikes, increase insulin sensitivity & improve metabolic markers associated with insulin resistance. Unfortunately, up til now, there aren't any studies to determine the optimal dosage of Ceylon cinnamon as a supplement. Cassia has been used in several studies of humans with and without type 2 diabetes. Most of these observed significant reductions in fasting blood sugar levels within several months of taking a dose of Cassia between 1–6 grams per day. It had minimal or no side effects.

Which Has More Health Benefits?

Ceylon and Cassia likely have slightly different health properties. This is because their essential oil ratios are somewhat different. However, current published studies have not attempted to make this distinction. For example, several of cinnamon's bioactive compounds appear to block a protein called tau from accumulating in the brain. This is important, as tau buildup is a characteristic of Alzheimer's disease. This effect has been observed using both Ceylon & Cassia cinnamon. Therefore, it's unclear if one is superior to the other in this regard. 

Overall, it's not possible to say which one has more health benefits. However, an important point is that Ceylon has far less potential to cause harm when consumed regularly.

Cassia Contains Coumarin, Which Can Be Toxic.

Coumarin is a compound found naturally in several plant species which can be harmful in large doses. In rodents, coumarin is known to cause kidney, liver & lung damage. It may even cause cancer. In humans, there are incidents of similar effects. The Tolerable Daily Intake (TDI) of coumarin used to be 0.5 mg/kg of body weight, but has now been reduced to 0.1 mg/kg

Cassia cinnamon, but not Ceylon, is a very rich source of coumarin. Cassia contains around 1% coumarin, while Ceylon contains only 0.004%. 250 times less. This is so low that it's often undetectable.

Exceeding the upper limit for coumarin is easily possible if you are consuming Cassia cinnamon. In many cases, just a teaspoon could bring someone over the daily limit. Therefore, if you regularly eat cinnamon or take a supplement that contains it, then it should be Ceylon and not Cassia.

If you intend to consume cinnamon regularly, or take a supplement, Cassia can be harmful because of the coumarin content.

At the end of the day, Ceylon cinnamon is better quality & much safer.

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Three By One Cinnamon Sticks & Powder

Our cinnamon is true Ceylon cinnamon. Grown in & around our coconut plantations, it is harvested & processed by hand using traditional methods.

Harvested when the bark has turned brown, indicating maturity, sticks are carried first to the peeling shed. The outer corky tissues are scraped off, & then peelers rub the sticks with a brass rod to loosen the bark from the hard wood. Peeling is then done with a special small round knife. Cinnamon barks are then joined together by layering & overlapping, before hand rolling into quills or sticks. The quills are then air dryed for 4 – 7 days, after which they are hand cut to their final size.

To produce the powder, the quills are simply ground down into a fine powder.

The true art of the Cinnamon production process is the result of skill and technique unique to the Cinnamon peelers of Sri Lanka. Cinnamon peeling is a highly skilled technique which has been handed down from generation to generation in Sri Lanka.

Let's talk about Coconut Milk.

Coconut milk is ideal for using in your coffee, tea, smoothies, cooking, & even in your bath!

The fats in it are great for the health of your brain & your skin.

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Here’s all you need to know about Three By One Organic Coconut Milk.

Fresh coconut meat from mature kernels is steeped in purified water & strained through layers of cheesecloth to extract the milk. Our milk is not a brilliant white colour. Some cans may even have a slight brown-ish tinge which comes from the coconut shell, but this just goes to prove our product is 100% natural & has not been subjected to any chemical processes. If coconut milk looks pure white, it may have been processed with bleaching additives….

We do not use any preservatives in our canned coconut milk. Instead we flash pasteurise the milk. We also do not have any additives. Majority of canned coconut milks on the market contain both preservatives & thickeners.

Because coconut milk contains the actual meat of the coconut, it contains the natural healthy fats that are great for your brain, skin & metabolism. 

Our coconut milk is naturally rich in saturated fats, mainly short & medium chain fatty acids. MCT’s (Lauric Acid) are usually not stored by the body as fat, but are instead metabolised to provide instant energy.

Lauric acid is believed to boost the immune system & has been shown to promote brain development & bone health. The richest natural source of Lauric acid is mother’s milk. The next richest source is coconuts. Lauric acid has been found to have microbial properties, so it can help protect against bacterial infection. Studies show it may also help in maintaining the elasticity of the blood vessels & in keeping them clean, which in turn could lower the risk for conditions like atherosclerosis & heart disease.

Coconut trees grow in rich volcanic soil which contributes to the high mineral content of a coconut. About 22% of the recommended daily allowance of iron (for women, it is lower for men) can be absorbed from a single serving of coconut milk. With such a high levels of iron, consuming coconut milk regularly could naturally decrease iron deficiency disorders.

Apart from the beneficial MCT’s & the mineral content, coconut milk also contains several antioxidant compounds which can provide protection against harmful free radicals & their damaging effects on the body cells & tissues.
Coconut milk can promote a healthy gut by relieving gastric symptoms, stomach ulcers, & even acid reflux.

And if all those benefits aren’t enough, coconut milk can even help to relax nerves & muscles, control blood sugar level, lower blood pressure & reduce joint inflammation.


So. How to use Three By One Organic Coconut Milk?

Coconut milk can be used in the same way as any other dairy or non-dairy milk. The creamy texture & slightly sweet flavour lends itself well to all kinds of delicious applications.

DRINK IT. Use it in coffee, tea, matcha and smoothies.

OVERNIGHT OATS & PORRIDGE. The rich feel and light flavour of our coconut milk is ideal for making overnight oats & porridge, making a deliciously creamy breakfast.

ADD TO SOUP. Coconut milk is thicker and more cohesive than other kinds of non-dairy milk. It’s perfect for adding as a finishing touch to any soup.

MAKE A DRESSING. Coconut milk is an ideal base for making a rich, creamy, but dairy-free salad dressing.

CREAMY CURRY. Many traditional cuisines around the world use coconut milk for cooking. Many curries call for coconut milk as the base.

GRANOLA GOODNESS. Pour it over your favourite granola. Or any other breakfast cereal for that matter! You can dilute it with a little more water if it is too thick straight from the can.

BAKE WITH IT. Any recipe that calls for milk, simply replace with coconut milk.

CREAMY ICE CREAM. Freeze & whip. Vegan desert deliciousness!

BATHE IN IT. Add it to your bath for a skin nourishing relaxing treat. Rinse your hair with it for a moisturising condition.

100% Coconut milk
No processing. No additives. No preservatives
Produced sustainable & ethically with small scale producers in Sri Lanka.

Soothing Essential Oil Bug Balm

Oh may bugs/flies/mosquitos right now!

Surely I'm not the only one being eaten alive...!?

Bug bites are the worst & no matter what I do, I always seem to end up covered. Even with citronella candles, repellent sprays & long sleeves, I still get bitten. So I'm resigned to the fact that it's going to happen & I just need to find ways to soothe the angry itching.

Traditional anti-itch creams can contain some pretty scary ingredients. If you have sensitive skin or you’re concerned about toxic chemicals, it makes sense to choose a balm that’s 100% natural. Coconut oil on it's own works wonders, but if you fancy pimping it up a bit then making your own balm is super easy. 

Essential oils like lavender & lemon balm soothe inflammation, tea tree oil helps to heal the bites, while shea butter protects irritated skin.

This balm is easy to make & you can store it in a jar, or even pop it in an empty lip balm tube to make it even more portable.  It’s kid safe & can even be used for cuts, scrapes and sun burn relief. You could even use it as lip balm % moisturiser in a pinch!




  • 2 tablespoons beeswax
  • ¼ cup shea butter
  • ¼ cup Three By One coconut oil
  • 25 drops lemon balm essential oil
  • 10 drops tea tree essential oil
  • 15 drops lavender essential oil
  • 4 empty lip balm tubes (optional)

In a small pan, melt beeswax, shea butter & coconut oil. Stir well.

Remove from the heat & stir in lemon balm, lavender, & tea trea oil. Let it cool slightly, then pour into a jar or lip balm containers. 

As simple as that!

The Tree Of Life

Cocos nucifera, or coconut as we more commonly know it, refers to either the coconut palm or the seed. It is not actually a nut, but is a drupe (an outer fibrous part surrounding a hard shell that has a seed inside).

They grow on palm trees that are not just gorgeous to look at, but are also an important sustainable resource, which can often survive hurricanes and tsunamis.

Coconuts are a natural product which are in season all year long. They grow in bunches of 5 to 20 drupes & a new bunch begins to grow every month, meaning a coconut palm can produce about 100-200 coconuts a year.

The word coconut comes from Spanish ‘coco’ meaning skull or scary face because of the three indentations, the little face, on each & every coconut shell.


The humble Coconut is considered the Soul Food of the Tropics. In 1519 Antonio Pigafetta, a nobleman from Venice wrote, “Coconuts are the fruit of the palm trees. And as we have bread, wine, oil, and vinegar, so they get all these things from the said trees. . . With two of these palm trees a whole family of ten can sustain itself. . . They last for a hundred years.” Early Sanskrit writings reveal the coconut as a kalpa vriksha, which translates as a “tree that gives all that is necessary for living.”

The coconut itself produces:

Coconut oil - The versatile oil we already know & love.

Coconut milk – deliciously enriches a meal offering a hint of coconut and is used in many Asian dishes.

Coconut jam - Decadent & delicious!

Coconut butter - An alternative to other nut butters.

Coconut flour – A wonderful addition to gluten-free baking. 

Coconut water - A refreshing & hydrating drink.

Coconut flakes - Naturally sweet flakes to use in cooking or to snack on.

The husk fibre, also known as coir, is used for making brushes, ropes, door mats, sacks, and more.

The shell can become a bowl, cup, spoon, jewellery, buttons. It can also be made into activated charcoal.

Watch this space for new products coming soon!

With so many uses for the humble coconut, it’s not suprising that the villagers and farmers who produce our coconut oil call this ‘The Tree of Life’. 



Natural Sun Protection

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The sun has been out in full force lately (yay), but my Lil one is allergic to sunscreen (nayyyy and what's new, right???!!). Yup, we've literally tried a dozen different kinds, so I'm attempting to make my own to see of that helps. I'm guessing using absolutely clean ingredients will definitely be an improvement.

The skin is the largest organ of your body, so what you put on it matters!!!

I'm using a mix of oils including Three By One Coconut Oil, Doterra Fractionated Coconut Oil (FCO), Olive Oil, Shea Butter and Beeswax + Zinc Oxide + Helichrysum, Lavender and Terrashield essential oils . Adding the last EO will help double this recipe up as a bug repellent too.

Not all essential oils are created equally, so do your own research - again what you put on your skin is so important!

I'm fully aware of the controversy of homemade sunscreens re: SPF factors etc, so it's important to be sensible about your sun exposure, wear appropriate clothing, find shady spots, wear a sun hat etc.

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P.S avoid using citrus essential oils when making your own skincare products, they are photosensitive.

Guest post by Marian De Groef



Oil pulling is one of our top ten uses for coconut oil, but it also the one that many people don't know about, or maybe are intimidated by…

So what is oil pulling? And how exactly do you do it?

Does it really whiten teeth, improve oral health, and benefit the whole body? Or is it just a bunch of hippie-dippy hype? 

Here’s all you need to know.

What is oil pulling?

Oil pulling involves swishing a tablespoon or so of oil (usually coconut or sesame oil) around in your mouth for 10-20 minutes.

How to oil pull.

Coconut and sesame oil are the two most popular oils to use for oil pulling.

We, of course, prefer coconut oil. Not only for the great taste, but also because it is naturally  anti-inflammatory, antibacterial, and antimicrobial.

When to oil pull

It should be done first thing in the morning before eating breakfast or brushing your teeth.

How long to oil pull

Ideally for 10-20 minutes. But I suggest you build up to this. Start with 2 to 3 minutes to get used to it, and gradually increase the length of time until you can manage 20 minutes. I like to pop it in and jump in the shower while swishing.

What to do after you’re done

After you're done, spit it out! Never swallow the oil! It’s now filled with all of that yucky bacteria!

It's best to spit the oil into a tissue & putting in the bin. Please don't spit oil down the sink as it can clog drains.

Straight after pulling, brush your teeth as normal.

How often to oil pull?

Daily if possible! Or 3-4 times a week if that is all you can manage.

Why do people do this?

Oil pulling isn’t some new trend. It’s actually been a popular Ayurvedic practice for at least 3,000 years, and continues to be popular today thanks to two big, supposed health benefits:

Oral health

Our mouths are home to billions of bacteria, as well as viruses, fungi, and toxins. These micro-organisms can cause gum disease, chronic low-grade infections, cavities, and tooth decay.

Since these micro-organisms are usually single-celled and surrounded in a fatty membrane, they naturally adhere to the oil as you swish it around your mouth. So when you’ve done your oil pulling, spit the oil out & they’re expelled along with the oil.

Overall health and wellness

Oral health significantly impacts many other aspects of overall health:

  • Chronic inflammation: Chronic but small-scale oral infections can cause chronic inflammation in the body. Chronic inflammation increases the risk of almost all diseases, from heart disease to autoimmune conditions, arthritis, and diabetes.
  • Heart disease: The bacteria from gum inflammation and periodontal disease can enter your bloodstream and travel to the arteries in the heart and cause hardening of the arteries. This increases the risk of a heart attack or stroke. The inner lining of the heart can also become infected and inflamed.
  • Alzheimer’s: It’s thought that certain types of oral bacteria that enter the brain may increase the risk of developing Alzheimer’s disease.
  • Diabetic complications: Inflammation of the gum tissue and periodontal disease can make it harder to control blood sugar and make diabetes symptoms worse.

So does oil pulling work?

There are quite a few studies that have been done on the effectiveness of oil pulling on oral health.

There are published studies that have found oil pulling to be as effective as chlorhexidine (a common germicidal often used in mouthwash) in the treatment of bad breath. Another found that after 45 days of oil pulling, subjects showed a statistically significant reduction in gingivitis. Others found that oil pulling reduces plaque and bacteria in those with gingivitis, that it reduces streptococcus bacteria in the mouth, and helps reduce the risk of dental cavities.

No studies have yet been published on the effects of oil pulling on overall health and wellness, but we can assume those benefits given the intimate connection between oral health and the ailments discussed above.

Tried oil pulling but struggling?

Try adding a drop of your favourite essential oil to the coconut oil. Mint is the obvious choice, or you could try cinnamon, clove, or myrrh, all have oral health benefits. Just make sure your essential oils can be ingested & dose accordingly.



People often ask me why Three By One Coconut Oil is more expensive than some other coconut oils you can find these days. I always answer them, "cheap is cheap for a reason".

You can already read about our quality, ethics & sustainability here; but here I would like to go a little bit deeper into one of the ethical points; the use of monkeys in the production of coconut oil.

Did you know that in some countries monkeys are abused during the production process of coconut oil?

It probably hasn’t even crossed your mind, right? That the coconut oil you purchase could have been harvested using monkeys. Monkeys that are exploited, chained as slaves, and forced to endure dangerous working and living conditions.

Much of the world’s coconut oil production is carried out in Southeast Asia.  Indonesia alone accounts for 18 million tons of coconut oil every year. Harvesting coconuts is difficult. It is dangerous and labor-intensive work, and monkeys are, of course, great climbers, and native to many regions in Southeast Asia.

Monkeys are capable of collecting up to 1000 coconuts a day. That is a lot more than humans, who can only collect around 100. For that reason monkeys are often trained and tied to a handler. A metal collar placed around their necks. Then forced to climb up to 25m to collect coconuts.

All over Southeast Asia, monkey training facilities have been set up to teach monkeys how to harvest coconuts. In these facilities they are often kept tied up and caged separately with no socialization. This is totally against their nature. As we know, monkeys are both highly mobile & highly social creatures.

During their training, the monkeys often choke on the wire they are hanging from. There are also several reports of them being whipped and beaten if they do not obey their master. Once they have been trained, they are forced to work through fear while tied to a handler, made to climb palm trees and swing from tree to tree to twist the coconuts to release them. Once the coconuts have dropped, the monkeys then have to retrieve them from the thick brush. The monkeys aer also forced to collect their handlers sharp tools and blades and packing them onto a trucks. An individual coconut can weigh up to 2.5kg and there are often hundreds to collect. So you can imagine the physical strain these creatures are put under.

When they are not working, they are kept chained up in cages, often muzzled, and without any socialisation. Many of the monkeys that are used have been stolen from their mothers at a young age, as they are easier for the handlers to train.

Monkey exploitation for coconut harvesting is believed to be widespread in Thailand, with reports of one owner of a monkey training school in Surat Thani, saying, “It would be difficult to find a coconut product made in Thailand that wasn’t picked by a monkey.”

As coconut oil increases in popularity, & the demand for lower prices rises, this situation can only get worse for these socially-intelligent creatures who are forced into this harsh, unnatural, abusive existence.

You can read more about this inhumane practice in this Huffington Post article;

Three By One can say with full confidence that NO monkeys are used to pick or harvest the coconuts used in any of our products. Sri Lanka is primarily a Buddhist country. Buddhists practice kindness to all living things. I have personally visited our farms & have never witnessed these types of practices anywhere in Sri Lanka (although wild monkeys do sometimes picks coconuts for their own consumption!)

All our coconuts are picked & harvested by hard working humans who have passion for their work. These people are all paid a fair wage, receive supported health care & we ensure their (and their families) welfare.


The Coconut Cure-All

If you could only live off of one ingredient, coconut would make for a pretty good choice. The superfruit is packed with natural fats and nutrients that deeply nourish you from the inside out. But maybe you are new to experimenting with this food-grade oil as a beauty product? Can you really slather it on your toast in the morning AND the tips of your hair?

For you newbies out there, here are 5 fun ways to embrace this tropical wonder oil.

Mix it into your smoothies.

Add a tablespoon to your go-to smoothie recipes — it’s especially great alongside slightly bitter greens like spinach and kale. Thanks to its high concentration of antibacterial, anti-viral lauric acid, it helps support your immune system while giving your smoothie a silky soft texture.

Swap it for butter. 

One of the amazing things about coconut oil it how it can change states, changing from a liquid to a creamy salve, depending on the temperature at which you store it. If you live in a cool climate (hello Northern Europe!) or if you put it in the fridge, coconut oil hardens into a butter-like consistency, which makes it ideal for spreading on everything from toast to bagels.

Blend it into your coffee.

Brew your favourite coffee and while it’s still hot, put in the blender along with a tablespoon of coconut oil. Blend well and you’ll end up with a delicious frothy concoction that will give you a long-lasting energy boost.

Drizzle it on popcorn.

Turn regular popcorn into a gourmet experience — just pour a tiny bit of melted coconut oil into a just-popped bag, shake it up and voila: movie popcorn like you’ve never tasted it before.

Let it cool down your skin.

After a long day at the beach or an intense workout, store your coconut oil in the fridge and scoop out a little bit to spread over your limbs. You’ll instantly rehydrate your skin and bring down your body temperature. Plus, the subtle scent doubles as perfume.

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What's so great about coconuts?

Just a few years ago, coconut milk and desiccated coconut were the only products we’d see on supermarket shelves. But now you can find it all: coconut oil, coconut water, coconut cream, coconut flour, coconut chips, coconut sugar, and even coconut yoghurt. So what has made coconut so popular? And a great choice for healthy diets and lifestyles? Here's four reasons.

A low-allergen alternative to dairy

Coconut products make an easy, delicious and healthy alternative to dairy. Coconut milk and cream replace traditional dairy and coconut oil or butter is a suitable replacement for butter.

But why not dairy?

Allergies or intolerances to dairy seem to be on the rise. Lactose intolerance is a well known reaction to the natural sugar found in dairy and causes digestive problems. What we also start to see now are reactions to proteins in dairy, such as casein. A true allergic reaction will tend to show immediately with symptoms such as wheezing, chest tightness, nausea or a rash. An intolerance, however, may cause more vague or long-lasting symptoms such as skin problems or sinus congestion. If you have these types of symptoms, it may be worth cutting out dairy for one to two months to see if things improve.

Some people avoid dairy foods because they contain substances that may have detrimental effects on our health. These include hormones and ‘growth factors’ that promote growth in young animals. Non-organic dairy products can contain traces of antibiotics too.

Dairy foods also contain nutrients and protective substances, so experts are divided on whether dairy has overall beneficial or negative effects on our health. But for those who prefer to avoid it, coconut products are a great alternative.

Healthier fats

Coconut is high in fat, but part of this is in the form of medium-chain fatty acids (MCFAs). MCFAs are absorbed and used in a different way in our bodies to the longer-chain fatty acids that make up the majority of animal fats (including dairy). Longer-chain fatty acids circulate around the body and can easily be stored in body tissues but MCFAs travel to the liver first, where they are directly converted into energy. This means MCFAs may even help with weight loss, as well as boosting energy. This energising effect is the main reason coconut oil has proved popular with sportspeople for helping with energy and performance.

MCFAs can have anti-bacterial and anti-fungal effects too, meaning they may help to improve gut health and help protect against infection.

Suitable for most healthy diets and lifestyles

Another great thing about coconut products is that they fit well into most healthy diets, including vegetarian and vegan diets, but also gluten-free, grain-free, Paleo, low-carb, and for those who choose to eat real foods and avoid processed foods.

Great for filling you up

Coconut flesh, flakes, chips, desiccated coconut or coconut flour are all really high in fibre and very low in natural sugars. This makes them great for filling you up. Because coconut digests slowly, it also slows down the digestion of carbohydrates and helps balance blood sugar, keeping your energy levels consistent and helping prevent cravings for sweets or carbs. Another reason why coconut may be helpful for managing weight.