Oils are an essential part of our daily intake of nutrients. They are a key source of energy and where we get most of our essential fatty acids. Not to mention, they make our food taste delicious!
July 26, 2022
Oils are an essential part of our daily intake of nutrients. They are a key source of energy and where we get most of our essential fatty acids. Not to mention, they make our food taste delicious!
But not all cooking oils are equal. Some are higher in healthy fats which give our bodies the energy they need to move through each day. Often when eating out, the oils that are used are not the kind our bodies need, but we have no control over what is used to prepare the food. That is why it is so important to prepare the majority of our meals in our own kitchens, where we know exactly what we are making and how we are making it.
When looking for cooking oils to use at home, it is best to avoid oils that are more highly processed. This can include soybean and vegetable oil, canola and corn oil, and butter substitutes. They have a lower nutritional value and this can lead to negative effects within our bodies.
Thankfully there are many delicious oils to choose from when we are stocking our pantries! Different oils can elevate our meals, and often different cuisine requires a specific oil. Listed below are some of the most conscious oils available, and I have listed my favorite cuisine to cook with them!
I love coconut oil! It is by far one of my favorites, and it is so versatile for my every day life! I always start my day with a cup of warm matcha made with water, coconut oil, honey, and matcha powder. This drink fuels me and gives me the energy I need to move through my morning.
Coconut oil is so fun because it can be used in sweet or savory dishes. It is highly satiating, keeping me fuller for longer. It is also fantastic for our skin, our heart health, and for boosting our metabolism. I keep raw virgin coconut oil in my pantry at all times.
My favorite cuisines for coconut oil are Indian and Asian meals. It is an amazing base for curry, or to use while heating up the wok for a stir-fry! My favorite brand is Nutiva Organic Virgin Coconut Oil.
Smoke Point: 280’-365’
Yum yum yum! This is such a delicious oil! It stays liquid at room temperature, and the flavor is not at risk of overpowering your dish. Avocado oil is great for joint health, skin health, and eye health.
I love using avocado oil to make creamy dressings or to lightly saute my vegetables. It is very important to buy cold pressed avocado oil. This means that there was no heat used in the process of extracting the oil from the avocados!
My favorite brand is Chosen Foods 100% Pure Avocado Oil
Smoke Point: 475’-520
If I had to choose one oil to work with for the rest of my life, it would be Extra Virgin Olive oil. This is my absolute favorite oil to work with!
What most people don’t know is that the quality of your olive oil matters! There are so many types - virgin, extra virgin, classic, extra light tasting, etc. Personally, I choose the “first cold pressed” extra virgin olive oil. It is the least processed available, meaning it is also the most nutrient dense olive oil.
Make sure it is is stored in a dark bottle, keeping away oxygen and light that can cause the oil to become rancid. It is great for salad dressings, marinades, sautes, roasting, and far more!
My favorite brand is California Olive Ranch Extra Virgin Olive Oil, which you can find in most grocery stores.
Smoke Point: 375’-405’
Though not technically an oil, ghee is one of my favorite fats to cook with. It is clarified butter, which has had the milk solids removed and is more easily digestible. It is common in Indian cuisines.
Ghee has a wonderful rich aroma and taste, and it has a high smoke point! It has many health benefits, being rich in fat soluble vitamins such as A, D, and K2. Because the milk solids have been removed, it is still enjoyable for those who are lactose intolerant.
It is great for any dishes that traditionally would us butter, such as eggs, meat, mushrooms, or curries! My favorite brand is Ancient Organics Ghee.
Smoke Point:420’-485’
Sesame oil has tons of nutrients and benefits; it is high in antioxidants, is good for your heart, has strong anti-inflammatory effects, just to start. I specifically love toasted sesame oil, which I find brings a rich nuttiness to the dish.
Sesame oil is perfect for Asian cuisines or a quick marinade. A good toasted sesame oil has a deep brown color and a delicate flavor, which makes it perfect for a dressing.
My favorite brand is Eden Foods Toasted Sesame Oil.
Smoke Point: 410’
