Choosing the Right Cooking Oil for Recipes

If you go to your local grocery store and go down the cooking oil aisle you are sure to find over 10 different kinds of oil. How do you determine how to incorporate the good oils in your diet and how to properly use them? You keep reading! I’m here to tell you about the benefits of coconut oil, olive oil and avocado oil as well as other helpful information when cooking with each.

Unrefined Coconut Oil

Coconut Oil  An organic, unrefined coconut oil is good to use in baked goods and stir fry dishes. As an unrefined oil, coconut oil can withstand the high heats of sauteing without breaking down, unlike olive oil. Coconut oil can also be used to replace butter or vegetable oil in baked goods without worrying about adding a hydrogenated oil, trans-fat, sodium or cholesterol to your cookies and cakes. Coconut oil has many health benefits including boosting immunity, maintaining good cholesterol levels, balancing metabolism, and promoting healthy brain function. Coconut oil is best used when in baked goods and hot, savory dishes.

Extra-virgin Olive Oil

Olive Oil– An extra-virgin olive oil means a high quality oil. Olive oil is high in monounsaturated fat which is the “heart-healthy” type of fat. Olive oil is  rich in polyphenols and antioxidants, which protect your cells against damage that can lead to cancer and heart disease. This oil is best used when cooking on a lower temperature setting because it tends to break-down if exposed to higher heat temperatures, losing all of those healthy fats. Olive oil is best used in salad dressings, marinades or drizzled over pasta and veggies.

Avocado Oil

Avocado Oil – An edible oil pressed from the fruit of the avocado. As a food oil, it is used as an ingredient in other dishes, and as a cooking oil. Avocado oil functions well as a carrier oil for other flavors. It is high in monounsaturated fats and vitamin E. Avocado oil also enhances the absorption of carotenoids and other nutrients. With a smoke point of approximately 482 degrees Fahrenheit, this is the best oil for grilling as the benefits are still in place in the high temperatures.  Avocado oil is best used for frying, roasting and marinating.

That is outlining the basics of the oils so you are able to have more knowledge when shopping the cooking oil aisle at the grocery store. If you are interested in how and why to replace butter with coconut oil check out our detailed blog about why to cut the butter and love your coconut oil! Tell us what your favorite type of oil to use is and what is your favorite dish to make with said oil. My favorite is coconut oil and my favorite recipe right now is our Healthy Turkey Chili.


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