Healthy Cooking | Oil | 08th September 2022 | Virtual Wire
Choosing a cooking oil from numerous types can be overwhelming. Here are five healthy oil that should come to your mind and you should choose for your cooking.
It is extracted from the fruit of the olive tree called the olives. Olive oil is rich in Monounsaturated fat called Oleic acid. This fatty acid makes up 73% of the total oil content which makes it very healthy. This oil is recommended when wanting to bring out raw flavours and withstands heat without compromising its integrity. The Extra Virgin or Pure Olive Oil is highly recommended for cooking. Its compounds have anti-cancer properties. It protects against heart disease by lowering blood pressure which is one of the risk factors for heart disease. Its nutrients such as Oleic acid and antioxidant fights inflammation. Olive oil can be used for food that requires a bold flavour. Examples are spicy dishes, stews, grilled meats, pasta sauces, and soups (as an ingredient and also drizzled on it). It is also used as a drizzle over Crostini, dressing of salad, and in the vegetable roast.
It is extracted from white mature coconut flesh. It mostly contains saturated fat. Saturated fat is most times Medium Chain Triglycerides (MCTs) which are easily digested when compares to Long Chain Triglycerides(LCTs). The MCTs in coconut oil preserve insulin sensitivity which controls blood sugar. The antioxidants in Virgin coconut oil reduce stress and are also believed to have the ability to treat some kinds of depression. Coconut oil has an anti-inflammatory effect on the skin which protects and makes the skin healthy Coconut oil can be used in recipes like shrimp stir fry, no-bake coconut cookies, coconut oil chocolate truffles, and granola. The drizzle of this oil has a nice effect on roasted vegetables and meats, hot popcorn, etc.
It is also known as Gingelly oil. It is an edible oil gotten from Sesame seed. It contains majorly Polyunsaturate fat and supplies a moderate amount of Monounsaturated fat. The two fats together are healthy for the heart and have anti-inflammatory properties. Sesame oil's compound help fight free radicals in the body and reduces the risk of developing chronic diseases. Sesame oil can be combined with spicy food like chilli peppers and kimchi, rice vinegar for an Asian salad dressing, and peanut butter for rice noodles in pad thai.
Tea seed oil
It is also known as Camellia oil. It is extracted from the seeds of tea plants. It has antioxidants like Polyphenols and vitamin E which reduce the caused by free radicals in the body. It can lower blood pressure, boost the immune system, and speed up the breaking of wounds. It also improves hair, bone, and skin health Tea oil has a mild or neutral flavour. It can be used for frying, baking recipes, dressing food, sauteing, and making sauces.
Safflower oil is made from safflower. It is high in linoleic acid and the other varieties of safflower oil are high in oleic acid. The oil with high linoleic acid contains polyunsaturated fat which is primarily found in salad dressing and margarine. The oil high in oleic acid has monounsaturated fat which is a heat-stable option good for cooking. Safflower oil is a source of healthful fatty acid. It improves blood sugar levels, fights inflammation, boosts heart health and it is safe for cooking at high temperatures. This oil is perfect for frying. It can be used to fry potatoes, chicken, and any other deep-fried indulgences. They get crispy and nice in the safflower oil without an acrid taste. Oils are healthy based on the nutrient composition and health benefits they offer. They are sources of energy and carrier of essential nutrients vital for healthy living. One of the ways of enjoying oil's nutritional value is from our cooked food. For healthiness as our priority in cooking, you can choose from the cooking oil listed above.