If you’ve taken a stroll down the oil aisle at the grocery store, you’ve probably noticed how out of control it’s become recently.
Today, there are so many options for cooking, it’s almost overwhelming. But when it comes to selecting the right oil for your dish, it’s not just about whether the oil is healthy or not, it’s also about how healthy it stays after cooking. Luckily, we’ve simplified the matter by outlining the best oils for your health and the best ways to enjoy them.
Before we get into specifics, though, let’s address the whole fat debate. The truth is, you need a little fat and oil in your diet. They provide essential fatty acids for your body and the health of your heart. Plus, they add tons of flavour to your dishes. The key is choosing the right fats to benefit your health.
As you might already know, unsaturated fats are the good fats. They help to lower levels of bad cholesterol and increase the levels of good cholesterol. They generally include polyunsaturated fats, otherwise known as omega-3 and omega-6 fatty acids, essential for heart health, and monounsaturated fats, high in vitamin E. So let's take a look at what that means for oils.
How to use it: Avoid using it for high-heat cooking since it tends to burn. Instead, enjoy its rich flavour by drizzling it on salads or steamed veggies, or use it to sauté vegetables. It’s also a great replacement for butter in baking.
How to use it: Canola oil can be used for almost anything – sautéing, roasting, baking, frying and salad dressings.
*Did you know - canola is actually a cousin of the Brussels sprout (they are both part of the mustard family).
How to use it: Delicious in sauces and dips. It can also be used to add flavour to stir fries and any Asian-inspired dish.
How to use it: A delicious addition to salads. It’s also a great option to sauté fish, chicken and sweet potatoes.
How to use it: Great for baking, it’s also delicious on popcorn!
How to use it: Its high smoke point makes it a great option for deep frying. It’s also a wonderful addition to salad dressings and dips, and works well with flavours like garlic and peppers.
How to use it: Grapeseed oil dresses up salads and raw veggies deliciously. It can also be added to dips, sauces and salsas, and is decadent when mixed with garlic and basil, then drizzled on toasted bread.
How to use it: A superior choice for frying, light sautéing and stir fries.
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