How to properly Cook with Oil
Oil
The word “oil” often brings negative connotations associated with fats that are in foods. However, we need to recognize that there are both good and bad oils and good and bad fats. A good oil or fat may start out healthy but may become unhealthy when we use it or cook it the wrong way. Our general instincts may be to avoid fats. But when armed with a little knowledge, you can choose healthy oils and fats and use them to maximize health benefits. Remember: If the oil goes beyond its smoke point, it will lose the health benefits so pay close attention to temperatures!
Oil |
Smoke point & Suggested Use |
Flavor |
Health Benefits |
Avocado Oil | 520° High Heat sautéing, dressing and dip | Green color and delicate avocado taste | Lower blood pressure & boosts absorption of antioxidants |
Rice-Bran Oil | 490° High Heat pan frying and sautéing | Mild flavor lets food flavor stand-out | Lowers Cholesterol & potential anticancer agent |
Grape seed Oil | 425° good for baking & high-heat sautéing | Very neutral | High in Vitamin E & omega 6 fatty acids |
Macadamia-Nut Oil | 450° Medium heat. Stir frying & vinaigrettes |
Subtle macadamia nut taste best with Asian dishes | More oleic acid than olive oil (fatty acid) |
Sesame Oil | 350° Medium heat good for baking & marinades | Sweet nutty taste | Keeps cholesterol & blood sugar low |
Coconut Oil | 325° Medium heat baking & sautéing | Distinct coconut flavor | Lauric acid good for cholesterol levels also antiviral & antibacterial |
Walnut Oil | 320° Medium heat good for drizzling over cooked vegetables | Savory with slight walnut flavor. | Rich in Melatonin a sleep regulating hormone |
Roasted Pumpkin-Seed Oil | 250° Low heat works for salad dressing | Smoky and earthy | Heart healthy fatty acid, & eases symptoms of prostate enlargement |
Extra Virgin Olive Oil | 300° but varies with company | Distinct Olive oil flavor | Immune boosting, antibacterial & anti-fungal |