The 5 Best Oils for Conscious Cooking

May 10

Healthy fats and oils are an important part of our daily intake for ultimate wellness. They are a key source of energy for us, and where we get most of essential fatty acids. Healthy oils are high in “healthy fats” which help the body have the energy to get through each day.

Why picking the right oil is so important

You want to pay attention to what oils you are consuming because there are some that our bodies do not agree with. When eating out, we can't always choose what our food is being cooked in, this is why it's great to prep meals for yourself each week or try and cook at home as much as possible. Some oils to try to avoid are soybean oil, vegetable oil, canola oil, corn oil, and butter substitute. These oils are highly processed, lack any nutritional value, and can actually have negative effects on our body.

The conscious choice

There are many delicious and nutritious oils out there! Fats are super fun to work with when trying different cuisine. They bring delicious flavors and nutrients to our food! I will list some of the most conscious oils and fats there are to cook with and my favorite cuisines to use them in. Why picking the right oil is so important

5 Best Oils for Conscious Cooking

Coconut Oil

I absolutely love coconut oil, it is by far one of my favorites! I always start my day with a warm matcha made with water, coconut oil, honey, and matcha. It fuels me and gives me energy to get through the morning. Coconut oil is fun because it can be used in sweet or savory dishes. It satiates us, keeping us full for a long period of time. It also is great for our skin, heart health, and helps boost metabolism. My favorite cuisines when using coconut oil are Indian and Asian. It's great to use when starting the base for a curry or heating up your wok for a stir-fry! The type I love to have is raw virgin coconut oil.

Smoke point: 280’-365’

61EydyAPVIL._SY741_.jpg — Try my fave brand nutiva’ coconut oil

Olive Oil

If I had to choose one oil to work with at all times it would be EVOO. This is my absolute favorite oil to work with. What most people don't know is the quality of your olive oil matters! There are many types of olive oil – virgin, extra virgin, classic, extra light tasting, etc. I choose the most nutrient dense oil, “first cold pressed” EVOO (Extra virgin olive oil). This is the least processed olive oil out there. Make sure to have your EVOO stored in a dark bottle, this keeps oxygen and light away from the oil keeping it from going rancid. It's great for salad dressings, marinades, sautéing, roasting, and more!

Smoke point: 375’- 405.

f02208f2-9129-4fc4-885b-a343631238d4.bd3f4c52a047f20bdd82b29a44bf2023.jpg — My fave brand California Olive Ranch EVOO

Avocado Oil

Yum, yum, yum! This is such a delicious oil. It stays liquid at room temperature. The flavor also does not over power your dish like some oils do. Avocado oil is great for your joint health, skin health, and eye health. I love using it to make creamy dressings or to lightly sauté my vegetables. it is important to buy cold pressed avocado oil , which means there was no heat used in the process of extracting this oil from avocados!

Smoke point: 475’-520’

Ghee

Ghee is clarified butter, meaning the milk solids have been removed making it more easily digestible. Technically it's not an oil, but still one of my favorites fats to cook with. It has been used in Indian cuisines for many years. Ghee has a wonderful rich aroma and taste and contains many health benefits and has a high smoke point! It is rich in the fat soluble vitamins A, D, and K2. The removal of the milk solids makes it available for people who are lactose intolerant to still enjoy! It's great for any dishes you'd typically cook butter with, eggs, meats, mushrooms, or any Indian curries!

Smoke point: 420’- 485’

Sesame oil

I specifically love toasted sesame oil. It brings a rich nuttiness to a dish. It has a ton of nutrients benefits, high in antioxidants, good for your heart, strong anti-inflammatory effects, can improve sleep quality, etc. It is perfect for Asian cuisines or a quick marinade. Toasted sesame oil has a deep brown color and delicate flavor making it perfect for a dressing.

Smoke point: 410’