We are fortunate to have a variety of oils available to us, but how do we differentiate which ones are best for cooking and our health? When purchasing and using oil, here are several guidelines I recommend to my clients:
1. Avoid anything labeled “refined.”
Refined oils are put through a very harsh process when being manufactured. Because of the incredibly high heat these oils go through, often times they contain perfumes and other artificial ingredients to mask rancidity and other abnormalities. These oils often times have a metallic smell and come in plastic jugs.
2. Use sturdier oils for high heat preparations and save delicate oils for cold preparations.
Oils such as Coconut, Grapeseed, and Canola have a high “smoke point,” which is the temperature that an oil can reach before it begins to smoke. These oils are perfect for high heat cooking such as deep-frying or stir-frying vegetables. Canola and Grapeseed oils are ideal because of their neutral flavor and can be used in almost any preparation, including baking.
3. Choose oils for their health benefits.
Certain oils not only help add fat to a dish, but also contain heart-healthy fat, such as Omega-3, which is crucial for proper brain function, helping depression, preventing inflammation, protection against cancer, and reduce the incidence of heart attack and stroke. These oils include Flax, Hemp, Borage, Canola, Wheat Germ, and Walnut. Add these cold-pressed oils to dressings, grains, and smoothies daily for optimal health benefit.
My Favorite Oils:
Coconut Oil: praised for its wonderful nutritional value and heat stability, Coconut oil is a very versatile and heat stable oil so it can be used in salad dressings, stir-frying, baking, and deep frying. Coconut oil is also solid at room temperature and can be used as a natural, heart healthy alternative to butter on toast and bagels. Avoiding purchasing refined, hydrogenated, or fractionated coconut oil, only “unrefined, cold pressed” oil should be consumed. Coconut oil is anti-inflammatory and also perfect as a lotion for the skin and lips.
Canola Oil: a high smoke point oil made from the rapeseed. Canola oil is a good source of Omega-3 fatty acids and is ideal for stir-frying, baking, and deep-frying. Purchase “unrefined” and organic when possible. I use canola oil in all my Wholesome Chow Vegan Cake Mixes.
Grapeseed Oil: a vegetable oil made from pressing the seeds of grapes. This oil has a high smoke point of 420 degrees and is ideal for stir-frying, deep-frying, and roasting vegetables. Grapeseed Oil also has a very neutral taste and is perfect as a substitute for butter in baking.
Olive Oil: the most popular oil as its flavor is delicious and is very versatile. Best for use in medium to low heat cooking preparations such as light sautéing, salad dressings, and garnishing soups and grains. “Cold-Pressed Extra Virgin” is the most tasty and best used when the true “olive oil” flavor is desired. All others are suitable for medium heat cooking.
Flax Oil: a wonderful and reliable source of Omega-3 fatty acids. Flax oil should never be heated, so is ideal for salads, over grains, and in smoothies. Choose “organic, unrefined, cold-pressed” flax oil found in the cold section of the market. Store in the refrigerator once opened as Flax is a very delicate oil and can easy go rancid.
With a few guidelines under your belt, shopping for healthy oil no longer has to be a mind-boggling experience.
