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Healthy Cooking Oils For Your Kitchen
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With so many oils to choose from, which is best to use?
Your cooking oil often varies depending on what you're cooking and the stability when exposed to heat. Some are stable with heat and are excellent for stir fry or sauteing. Those that are not heat stable work best with cold foods like salad dressing. When looking for healthy oils, those that are unrefined, pressed organic oils work best. Here are a few oils that are healthy oils to have in your kitchen:
Coconut Oil
It is almost completely saturated fat, but due to medium-chain triglycerides can actually help you reduce risk of obesity and reduce cholesterol levels. Nutiva is all-organic virgin oil that is never deodorized or bleached and totally unrefined. This oil can tolerate up to 350 degree temperature and works well for baking or medium / high sauteing. It is steam refined, so there are no chemicals involved.
Extra Virgin Olive Oil
With EVOO it is important to find a brand you trust. There is a type of "fraud" going on with extra virgin olive oil right now and some companies are mixing them with unlabeled oils such as soybean oil so you really need to check the labels. Look for a brand that simply cold-presses fresh green olives for excellent health benefits. It works very well for making your own salad dressing.
Extra-Virgin Sesame Oil
This oil is full of the antioxidant vitamin E, zinc from B6, calcium, iron, copper, and magnesium. Unrefined works best. It is the best type of oil to use for low-heat sauteing. If you want high-heat stir fry, you should find a brand that is naturally refined.
Hemp Oil
This oil is only good for cold foods, but works well in smoothies, dips, and salad dressing. In Hemp oil there is more fatty acid content than any other seed or nut oil. It has both omega-3 and omega-6 fatty acids. While this is an excellent oil and has the world’s largest sustainable a crop, it is delicate. You need to keep it refrigerated and it only has a life of about three months. Walnut and flaxseed oil will also work well for salad dressings.
Red Palm Oil
This oil is delicious with a light "buttery" flavor. It even tastes great on popcorn. It contains high amounts of both vitamins A and E. It is higher than any other type of oil. It’s great for reducing the risk of cardiovascular disease and lowering your cholesterol levels. It is good for medium-heat cooking and has a smoke point of 300 degrees.
All you have to do is walk down the aisle in your local grocery store to know that there are too many brands and types to count. Knowing what kind to get is the problem. These oils are so much healthier for you and your family than other popular oils like canola oil. Give them a try. They may cost a little more, but what is your health worth to you?
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