Cooking oils are a kitchen staple in any household, but could you be swapping to a healthier alternative? We all use a form of oil when cooking and preparing meat, vegetables, and grains for example, but knowing which cooking oil is the best can help your health in the long run. In recent years, there has been a strong increase in people choosing a vegan or plant based diet, which is why alternative oils have become more popular. Our guide is on hand to help break down the barriers and explain 3 healthier cooking oils and their benefits.
What to Consider When Choosing a Cooking Oil
One of the most important elements to choosing a cooking oil, for your healthy recipes, is knowing its smoking point. An oil’s smoking point means it has reached the temperature where it is no longer stable and begins to break down. You can also view this as the temperature at which the cooking oil begins to burn.
Heating any type of cooking oil past its smoking point can results in:
- Loss of flavour
- Loss of nutrients
- The possible release of harmful molecules called ‘free radicals’
It is for these reasons why you should seek to understand alternative cooking oils, which can not only provide your food delicious flavours, but also be a healthier ingredient in your meals!
Coconut Oil
What is Coconut Oil?
Coconut oil is an edible multi purpose product derived from the coconut palm fruit. Increasing in popularity, in recent years, this type of oil can be used in:
- Baking and cooking
- Haircare
- Skincare
The oil itself is extracted from the meat of the coconut palm fruit and its appearance is traditionally seen as a solid white fat. If left out, the coconut oil would start to melt at around 25 degrees celsius. The aroma of this cooking oil provides a hint of coconut, although this will not necessarily transfer into your baked goods. Discover new recipes including nutritious coconut with the help of our Indian cuisines and Asian cuisines.
What are the Benefits of Coconut Oil?
Coconut oil can be a healthier alternative to traditional cooking oils as it contains properties of being:
- Anti-inflammatory
- Anti-microbial
- Anti-fungal
This means when the cooking oil enters the body, the lauric acid, found inside the coconut, converts to help destroy disease causing organisms. It is for this reason consuming coconuts can help to protect your body from infections and viruses.
Discover our selection of recipes which include nutritious coconut:
- Red Thai salmon, coconut & lime rice
- Ginger chicken & coconut broth with vegetable noodles
- Turmeric, spinach & coconut fish dahl
Pumpkin Seed Oil
What is Pumpkin Seed Oil?
Pumpkin seed oil is a common cooking oil and ingredient throughout Europe. The cooking oil itself is extracted from the seeds of the pumpkin and can often be referred to as pepita oil. As well as cooking, this type of oil has been used inside haircare and supplements to provide vital nutrients. Find new delicious recipes which include pumpkin with the help of our Italian cuisines and European cuisines.
What are the Benefits of Pumpkin Seed Oil?
Pumpkin seed oil can be highly nutritious when consumed in moderation. One of the biggest benefits this cooking oil can provide is heart-healthy fats. Fats can often have negative connotations, but we need some types of fat in our everyday diets. It has been found that this type of cooking oil is particularly rich in linoleic acid, which may sound scary but is actually a type of omega-6 fatty acids. The benefits this provides can be associated with improved heart health and blood sugar management.
Discover our selection of recipes which include nutritious pumpkin seeds:
- Smoky garlic & squash millet risotto
- Warm red pesto, artichokes & rocket
- Hasselback squash & mushroom stroganoff
Avocado Oil
What is Avocado Oil?
Avocado oil is an edible liquid which has been extracted from the pulp of an avocado. With similar properties to olive oil, although not as well known, avocado oil is a great alternative for cooking. Overall it provides a neutral flavour, but some do say they can taste hints of avocado. One of the most attractive elements to this cooking oil is its very high smoking point. With a smoking point of precisely 271 degrees celsius, this cooking oil can be the perfect choice for deep frying ingredients.
What are the Benefits of Avocado Oil?
Avocado oil can provide your body with a range of nutrients you may be lacking in. With similar properties to olive oil, avocado oil contains heart-healthy nutrients which include:
- Omega-9
- Omega 6
- Omega 3
Avocados in general are a great source of nutrients as just half of this fruit can count towards one of your five a day. The other healthy benefits avocados can provide are the following vitamins and minerals:
- A soluble source of fibre
- Vitamin E
- Source of iron
- Source of magnesium
- Source of potassium
Together, these essential vitamins and minerals can contribute towards a healthy, balanced diet. Discover ways to include this cooking oil and fruit in our selection of plant-based recipes and vegan recipes. If you are not confident with this fruit for your recipes, learn how to cut an avocado with our helpful guide!
Discover our selection of recipes which include nutritious avocados:
- Pecan, peach & avocado chickpea salad
- Sweetcorn fritters, black bean salsa & avocado
- Chicken huevos rancheros, avocado & tomato salsa
More from Mindful Chef
Discovered a new favourite cooking oil? Find more recipes to incorporate it in with the help of Mindful Chef. We have more than 1,000 healthy, delicious recipes available to choose from that you can make each day of the week. Whether you like healthy winter recipes, healthy autumn recipes, healthy summer recipes or healthy spring recipes, we have something delicious for the whole year!
Choosing one of our healthy recipe boxes, makes trying our delicious recipes covenant and quick. In need of feeding the whole family? Select our family recipe box, alternatively if you want an all vegan selection, our vegan recipe box is the answer. Simply choose your dishes, pick a delivery date and we take care of the rest! The convenient recipe boxes get delivered to your door and inside you will find fresh, responsibly sourced ingredients with an easy recipe card to follow! What’s more, our entire range is gluten free. Try your first box with Mindful Chef today!