Choose the Right Oil
It’s not just a matter of choosing oils that are healthy but also whether they stay healthy after having been cooked with. Here’s 8 cooking oils you should always keep handy in your kitchen besides olive oil and coconut oil.
Health benefits: This oil is rich in monosaturated fats and omega-3 fats. It has a light, neutral taste which makes it versatile for pan-frying, stir-frying, baking, roasting, grilling, as dips/dressings and marinades. It also stands up well to higher cooking temperatures with a smoking point of 204ºC.
Health benefits: Boosts absorption of carotenoids (powerful antioxidants) and helps lower blood pressure. It is high in monosaturated fats and Vitamin E, and light in colour with a mild tinge of nuttiness. Great for Grilling, Pan-Frying, Stir-Frying, Deep Frying, Baking, Roasting & Dips/Dressings/Marinades. Smoking point: 271ºC.
Health benefits: Lowers cholesterol and has potential as an anti-cancer agent. It is notable for its high smoking point of 232ºC and its mild flavour. Suitable for high-temperature cooking methods such as stir-frying and deep frying. It is especially popular in Asian countries.
Health benefits: High in Vitamin E and Omega-6 fatty acids which may help with eczema and osteopororis conditions. It has a light neutral taste and high in polyunsaturated fat. Because of it’s high smoking point of 252ºC, it is very safe to use on the grill or for frying. Good for pan-frying, stir-frying, deep drying, baking, roasting, and Dips/Dressings/Marinades.
Health benefits: A properly balanced omega-3 and omega-6 fatty acids. Contains more oleic acid (a good fatty acid) than olive oil. It is very rich in phytochemicals like squalene, tocotrienols and tocopherols which protect against oxidation. It’s anti-inflammatory properties is said to help with memory and asthma conditions. With a nutty, slightly sweet taste, it makes a good addition to healthy baked goods, such as low-sugar brownies. Smoking point: 252ºC.
DARK SESAME OIL:
Health benefits: Helps keep cholesterol and blood pressure in check, as well as lower blood-sugar levels. Amber in colour and very flavourful. Because of its relatively low smoking point (177ºC), it is best to use at the end of the cooking process and as dips/dressings/marinades for additional flavour.
Health benefits: Rich in melatonin, a sleep-regulating hormone, levels of which diminish with age. Contains omage-3 fats which aids in decreasing risk of heart disease. This fragrant, fragile oil is best savoured raw. Good for brushing on grilled or poached fish right before serving, or toss with pasta and fresh herbs. Smoking point: 160ºC for unrefined and 204ºC for refined.
ROASTED PUMPKIN-SEED OIL
Health benefits: An excellent source of heart-healthy essential fatty acids such as vitamins A, B1, B2, B6, C, D, E, and K, magnesium, iron, calcium, and Omega-3 and Omega-6 fatty acids, this oil is powerful in anti-oxidant properties and has been said to aid in easing symptons of an enlarged prostate. Other positive effects include cholesterol lowering, cystitus treatment, kidney functions, anti-arthritic, diabetes, anti-parasitic, skin care and increasing mother’s milk production. Good for drizzling over salads or potatoes or use as a dip for bread.