Beyond Olive Oil

I’m taking a quick break from testing recipes for my upcoming Detox to share insights on a few healthy cooking oils I’ve been trying out.

Thankfully, the fat-free rally cry of the ’80’s and 90’s finally diminishing. Though fat free products still line product shelves, consumers are learning that fat isn’t your (food) enemy. As you know, fat is essential. It’s a macronutrient after all. Without it, your body cannot absorb certain nutrients, like vitamins A, D, E and K. Good fat helps you have energy, stabilize hormones and maintain healthy cell membranes. And, the best part, it adds dimension and flavor to your food!

The question is, which fats should you choose when cooking with oil?

Start with the source of the fat, what is it made from? Avoid fats that are derived from soy and corn, like the ubiquitous vegetable or canola oils. They are highly processed and genetically modified.

Instead, seek oils derived from one, whole source and that are minimally processed. Look for pressed oils, instead of those chemically extracted from the source, and unrefined because refining (removing tiny particles) also removes nutrients and flavor.
Extra Virgin Olive oil is incredibly popular oil that fits the bill. It’s also easy to find, healthy, and tastes delicious. It’s an excellent choice for salad dressings and for sautéing. However, it’s not as great for high heat cooking due to its low smoke point (320 F).
What healthy options are there for olive oil alternatives? I have three suggestions of some of my favorite cooking oils for you today. Read on!

1. Avocado oil – A relatively underrated fat, avocado oil is gaining popularity as a powerful, free radical-fighting “super-oil” that protects cellular mitochondria from destruction. With a sweet aroma and subtle taste, its fatty acid profile is similar to that of olive oil, but it has a much higher smoke point, making it a good choice for cooking on high heat as well as for salad dressings. Brush it on baked chicken, drizzle it over vegetables for roasting, or use it to make a omelet. Like olive oil, it’s also great for your skin and increasingly seen in cosmetics! The downside is that avocado oil is a bit pricier than other oils. You can find it in most natural health food stores and Costco (I got a large bottle of organic avocado oil at Costco for about $15).

2. Coconut oil – This is the current “it” oil. It’s a trendy item that as a health coach I can support. Besides being heart healthy, it’s antiviral, antibacterial and antifungal – the trifecta! Solid at room temperature and less neutral in flavor, it turns some people off. But, don’t be shy! It’s a stable oil that’s suitable for medium high heat cooking. Sauté your favorite veggies in it, like this coconut rice recipe I love, or you can even bake with it by swapping it for butter in recipes.

3. Red Palm Oil – With its sultry, red color, this oil that has been used in ancient civilizations in Africa for generations and is growing in popularity. However; it is a bit more controversial, as palm plantations are said to be slowly overtaking the natural habitats of orangutans and other animals. But when cultivated responsibly, red palm oil is an excellent, shelf-stable oil that is rich in antioxidants, vitamin E, vitamin A and Co-enzyme Q10 making it heart healthy and anti-inflammatory oil. It has a hight burn point and is great for sautéing, baking, and one pot meals like soups and stews when you begin with seared meats to add flavor. Also, this is an excellent oil for the wok. Try it with the Simple Spicy Asparagus recipe below. It’s a recent favorite of mine. Look for it at your nearest Whole Foods Market.

Bottom line, it’s always good to stock your pantry with a few carefully selected healthy oils that are suitable for a variety of uses – roasting, sautéing, and dressing. Although not mentioned above, I also like to use Ghee and unrefined sesame oil. Be sure to store your oils away in a cool, dark place to ensure they don’t degrade. Nut and seed oil should be refrigerated. If you have any oils sitting in your cupboard that don’t pass the smell test or have been there for more than 12 months, toss them! Rancid oils are as bad for you as trans fats.

 

 

Simple Spicy Asparagus

Ingredients:
1 ½ pounds asparagus, medium- or pencil-size
2 tbsp red palm oil oil
2 tsp red chili flakes
Salt and pepper
½ teaspoon Chinese chile paste
1 tsp grated garlic
1 tsp grated ginger
½ tsp grated orange zest (optional)
1 jalapeño, finely chopped
Optional Garnish:
2 tsp toasted sesame oil
½ cup roughly chopped cilantro
3 green onions, slivered
1 Tbsp toasted sesame seeds

Directions:
Snap off and discard bottoms of asparagus, then cut into 2-inch pieces (halve thicker pieces lengthwise first).

Set wok over high heat and add red palm oil. Add chili flakes and let sizzle, then add asparagus, tossing well to coat. Season with salt and pepper. Stir-fry for a minute or so, then add chile paste, garlic, ginger, orange zest and jalapeño. Continue cooking over high heat for a minute, maybe less, until asparagus is cooked but still firm and bright green. (It will continue cooking off the heat.)

Mound asparagus on a serving platter and drizzle with toasted sesame oil. Sprinkle cilantro, green onion and sesame seeds over the top.