Have you wandered down the cooking oil aisle at your local supermarket lately? You'll find no shortage of choice. Apparently, cooking oil can be made out of anything. "Choice is great!" they say. Nevertheless, it's also overwhelming even at the best of times. This is especially the case when you're just trying to do what's right for your family's health. Many of us grew up in the era when saturated fats were dubbed as 'bad'. Meanwhile, vegetable oils were praised as the "heart-healthy" alternative. Yet, the past and present research has revealed otherwise...
Why So-Called "Heart Healthy" Oils Actually Aren't
The high amount of polyunsaturated fatty acids (PUFA) puts the ratio of omega-3 and omega-6 fatty acids at a concerning imbalance (source
). PUFAs are highly inflammatory to the body and are linked to many inflammatory diseases (source
). So, how can they be proclaimed "heart healthy"? Many of these vegetable oils have been refined to increase their smoke-point. Unfortunately, this simply means they've already been exposed to heat during processing. By the time they get to you, they're most likely rancid! (Rancid = oxidized. When oxidation occurs, free radicals [cancer-causing agents] are formed.) These oils -- sunflower, safflower, corn, soy, peanut, canola oil and margarine -- are high in PUFAs and omega-6 fatty acids. Furthermore, these oils quickly and easily turn rancid when exposed to heat, air, and light.
Want To Improve Your Family's Health?
Toss the refined vegetable oils out of your pantry! They're really not good for anything -- not even oiling a squeaky door. (Did you know you can use coconut oil for that?
) A big step towards healthier cooking is to get rid of these cooking oils. Fortunately, there are plenty of other oils better suited for high-heat cooking. These healthier oils also have a balanced omega-3 to omega-6 ratio and don't go rancid quickly. So, strip your pantry of these harmful oils, and then...
Restock Your Pantry With Truly Healthy Cooking Oils
Different types of cooking call for different healthy cooking oils. For instance, organic extra virgin olive oil is perfect for homemade salad dressings. It's not, however, so great for frying and baking. Expeller-pressed coconut oil is stable at high temperatures, making it ideal for French fries. Yet, coconut oil actually isn't ideal for salad dressing. Choosing the best oil depends on the method of cooking and the type of dish you're making (and personal preference!). Here are a few things to consider to help you choose the right healthy cooking oils for you!
No Mediterranean dish is complete without a liberal dousing of olive oil! Wildly Organic's Extra Virgin Olive Oil is rich in phenols and polyphenols. These are beneficial plant compounds found in high-antioxidant foods that are destroyed by heat. To preserve these compounds, you may wish to keep your EVOO raw and unheated. You can try it in Roasted Garlic & Herb Olive Oil Dipping Sauce
or Dairy-Free Cashew Cheese
. Then there's this twist on a classic -- Chard & Hemp Heart Pesto
. EVOO is also fine for gentle roasting when the temperature doesn't exceed 350°
F. Ideal For:
Gentle roasting, salad dressings, drizzling on dishes before serving, homemade mayo. Learn more about choosing a 100% pure and organic olive oil
. Or, shop Wildly Organic's Extra Virgin Olive Oil
The controversy surrounding palm oil is largely due to the method of sourcing rather than the actual oil itself. Wildly Organic's Red Palm Oil
is sustainably sourced and gently processed to retain the oil's integrity and nutrient density. Red palm oil has a very mild taste and is extremely versatile. It's wonderful in soups, stews, and curries. Try it in our Paleo Brazilian Fish Stew.
For vegetarians, you can try Kabocha Squash Soup
or Simple Vegan Curry Ideal For:
Sauteing, light frying, or drizzled over vegetables. Learn why it's important to buy sustainbly sourced red palm oil
. Or, shop Red Palm Oil
Since sesame seeds are seeds, sesame seed oil isn't ideal for cooking. Seed oils are delicate and don't stand up to high heat or long-term heat, like roasting. No worries... you can still use sesame seed oil in the kitchen. The flavor of Wildly Organic's Sesame Seed Oil is so amazing because it's never heated above 104°
F. It is truly cold-pressed! Sesame seed oil pairs well with Asian dishes. It can also be used to make homemade salad dressing, like our Moringa Sesame Vinaigrette
. Ideal For:
Dressing salads, light sauteeing, and stirfy. Shop Wildly Organic's Sesame Seed Oil
For those who love to cook with coconut oil, but don't want a strong coconut flavor, Wildly Organic's Expeller Pressed Coconut Oil is perfect. It has been gently refined so as to not damage the oil. Furthermore, the refining process removes the strong coconut flavor and increases the smoke point of the oil. Expeller pressed coconut oil is ideal for high-heat cooking, like frying! Fried foods are light and crisp, not greasy. It's also excellent for sweet and savory baking. Try it in our Pumpkin Coconut Crumb Cake
, Gluten-Free Ginger Molasses Cookies
, and Paleo Caramel Apple Waffles
. Ideal For:
High-heat cooking, frying, sauteing, roasting, or where a coconut flavor is not desired. Learn more about the different types of coconut oil
. Or, shop Wildly Organic's Expeller Pressed Coconut Oil
Wildly Organic employs a unique centrifuge extraction process to gently extract this coconut oil from fresh coconut. In fact, this process is similar to extracting cream from milk. It produces a superior, smooth, and creamy coconut oil that is mild in taste. The flavor sits half-way between expeller pressed coconut oil and cold pressed coconut oil. It is suitable for high-heat cooking, but it's delicious in uncooked recipes as well. Try Wildly Organic's Centrifuge Extracted Coconut Oil in these Coconut Mango No Bake Treats
. Furthermore, you might want to give these Homemade Almond Joy Bars
or Raw Avocado Lime Tarts
a go! Ideal For:
Cooking, roasting, frying, sauteing, baking. Learn more about the different types of coconut oil
. Or, shop Wildly Organic's Centrifuge Extracted Coconut Oil
Wildly Organic's Cold Pressed Coconut Oil
is extracted from fresh, dehydrated coconut. No chemicals or heat are used during pressing. Through this process, the oil maintains a light coconut flavor and aroma. It is pure oil and likely to be a winner for those who love to eat coconut oil right off the spoon. Try our cold pressed coconut oil in Gluten-Free Goji Berry Granola
or Almond Coconut Cookies.
For a touch of guilt-free decadence try Grain-Free Peanut Butter Brownie Bars
. Or why not add a tablespoon to your Power Coffee
will to fuel your morning? Ideal For:
Baking, adding to smoothies and drinks, or eating straight off the spoon. Learn more about the different types of coconut oil
. Or, shop Wildly Organic's Cold-Pressed Virgin Coconut Oil
Wildly Organic's specially crafted Popcorn Oil
is a combination of organic coconut oil and sustainably sourced red palm oil. This oil does not oxidize at high cooking temperatures, making it well-suited for high-heat cooking. Also, it makes an excellent butter substitute on muffins, toast, or waffles! Give this unique and healthy oil a try in sweet recipes, like Grain-Free Twix Bars
and Salted Caramel Brownies
. Or, let it shine in savory recipes like Grain-Free Stuffing with Sausage & Apples.
Finally, you can't forget POPCORN
! Ideal For:
Popcorn, frying, roasting, sauteing, baking, and ... popcorn!
So, what is your favorite healthy cooking oil?