How to Choose and Use Oil Wisely for Cooking Meals

Oils in general are decried because they contain fat, however they are essential for our body. Comparing to animal fat like butter or cream, vegetal oil is certainly a healthier alternative. It is therefore important to choose oil wisely and to use them accordingly. Oil is a main ingredient in salad dressing, so make sure to check this post about being creative at salad dressing! In the supermarket shelves, there are different kinds of oils: olive oil, rapeseed, sunflower, flax, peanut, nuts, argan, soy …

An essential component in cooking

Oils are virtually the only foods to provide essential fatty acids omega 3 and omega 6. Indeed, omega-3 prevent cardiovascular events, protect the brain and eyes. Omega 6 is involved in the immune system and in the proper functioning of the mucosa.

How to choose oil?

The best oils are those that are cold pressed, unrefined, unheated and obtained by mechanical pressing (mill), and from organic farming. These oils keep well their flavors and properties, essential to our body. To keep them, they must be put away from heat and light, for example in a closed cupboard. Store in containers made of glass or metal. Avoid plastic bottles.

Use of oils:

Combine several vegetable oils, their virtues are complementary. Raw is better. Otherwise, choose gentle cooking. If the oil smokes, throw it away immediately.
The right dose: two to three tablespoons per day per person. The mixture ”olive-rape” is equally close to the Cretan diet health benefits. So don’t hesitate to mix oils as their qualities and flavor will merge.

The varieties of oils and their benefits:

Olive oil:provides minerals such as polyphenols, unsaturated fatty acids, calcium, potassium, sodium and omega 9. They are an antioxidant, good for digestive and cardiovascular systems. In contrast, olive oils contain little omega 6. We must therefore think about when using it, to mix it with canola oil.

Rapeseed oil: It contains Omega 3 and some omega 6 and 9. Vitamins such as vitamins E and K are present in rapeseed oil. Its oils allow for the proper function of heart. Be careful and read well the informations on the bottle because some rapeseed are GMOs.

Linseed Oil: Widely used in Japanese cooking, and advised as Okinawa diet, this oil provide omega-3 to the body. This oil can be eaten raw, it prevents cardiovascular problems and anti-inflammatory.

Peanut oil: Very popular, the oils contain omega 6 and 9, oleic acid and vitamin E, it helps control cholesterol. By cons, they are forbidden for people with allergies.

Sunflower oils:Contain omega 3, 6 and 9, vitamin E, an antioxidant, and have a regulatory action on the endocrine system. When frying, change the bath every 8 to 10 uses.

Hazelnut oil: They contain omega 6 and 9. Nutritionally similar to olive oil, it can accompany salads.