Want to experiment with different heart healthy cooking oils? Try out the cooking oils below whether for flavor or for added health benefits.
Having some knowledge of smoke points is always a plus. When various cooking oils are heated and have gone above their smoke point, they can possibly leave behind a bitter, raunchy taste.
There are many ways to introduce these oils, such as in marinades, salad dressings, sauces, and even stir-fries. Depending on the cooking oil you use it can very well also give a nice finish to the dish you are serving.
The terms “good fats” and “healthy fats” are associated with the word unsaturated fats. Then, there is saturated fats and trans fats that are “bad fats”. Monounsaturated and polyunsaturated fats are unsaturated fats which can be found in many things we eat. Monounsaturated fats and polyunsaturated fats contribute to our vitamin E intake. An antioxidant found not only in fruits, nuts, veggies, seeds, but many plant-based cooking oils.
There are essential fats that are body requires but cannot produce such as omega-3 fatty acids and omega-6 fatty acids. Polyunsaturated fats play a key role by producing these fatty acids.
Cooking oils that contain monounsaturated fats and polyunsaturated fats, typically tend to stay in liquid form while at room temperature but will solidify when chilled. These types of fats when introduced to your diet can help towards lowering bad cholesterol.
And in any case, reducing the chance of heart disease and stroke is an absolute positive in my cookbook 🙂
Avocado oil
The extraction process of the pulp from avocadoes is what leads to the creation of avocado oil. Avocado oil contains high amounts of monounsaturated fats, polyunsaturated fats, and Vitamin E. This oil carries a smoke point of 520°F (271°C), making it great for high heat cooking. Frying, roasting, and sautéing are great cooking method for the use of avocado oil.
Its flavor profile is on the neutral to mild side. This makes it an ideal choice to add to your sauces, soups, stir-fry, and vegetables.
When choosing avocado oil seek out that of leafy green color. It can be best recommended to store your oil up to 8 months after opening but it can have a shelf life of up to 12 months unopened in your pantry.
Grape seed oil
Through the wine making process grapes are cultivated the juices. The seed are then pressed to extract the oils. Grape seed oil has a high content of polyunsaturated fat. However, this oil is low in saturated fats.
Grape seed oil has a smoke point of 420°F (215°C), which makes its good to use when you are frying and even baking.
This oil has a neutral taste, so it makes a good substitution for olive oil. So next time you run out to the store. Grab a grapeseed oil instead of olive oil to add some variety to your pantry. It has a shelf life of up to six months, but when opened it will last as long as three months.
Try it in your pasta sauce, salad dressing, and perhaps make it become the special secret ingredient for your cookies.
Olive oil (Extra-virgin)
Olive oil is acquired by pressing whole olives and then extracting the natural oils. This oil is rich in monounsaturated fats. Olive oil also contains vitamin E and vitamin K.
There is extra virgin olive oil, virgin olive oil, and olive oil which have various smoked point. Extra virgin olive oil having the highest smoke point of up 400°F (204°C).
Olive oil has a fruity, but slightly bitter taste. And can look anywhere from deep green to a vivid gold. It has great shelf-life stability since it can last up to 2 years open. When left unopen you can have it for up to 3 years.
You will find it as being an ingredient in many Mediterranean. Whipping up a vinaigrette blend is another popular use for olive oil. Dress your fish and vegetables with a drizzle. Add it to your beans, pasta, dipping sauces, and soups.
Peanut oil
Peanut oil is a vegetable oil that is derived from the peanut seeds that are grown underground also referred to as groundnuts. It is high in monounsaturated, polyunsaturated fat, and vitamin E. It is low in saturated fats.
This oil has a smoke point of 450° F (232°C), making it good for frying and sautéing.
Peanut oil has a light nutty flavor. Roasted peanut oil tends to have a more intense nuttier flavor. Peanut oil is considered to have a long shelf life. When unopened it can last up to three years, but when open it will last up to two years in the pantry or refrigerator.
This oil is a real popular ingredient in many Asian cuisines. It can certainly be a substitute, if you choose to switch out that sesame oil, for peanut oil.
What meal can you create, that will pack a peanut punch of energy?
Pumpkin seed oil
There are pumpkin seeds that do not produce an outer shell or hull. They are harvest from various pumpkins. These variety of pumpkin seeds are roasted, then pressed to retrieve its natural oils. Pumpkin seed oil contains iron, zinc, magnesium, omega 3, and is rich in polyunsaturated fatty acids.
Pumpkin seed (Pepita) oils have a robust nutty flavor. This oil has an exceptionally low smoke point of 320°F (160°C), making it not so great for high-heat cooking. Although, it does make it a better choice for cold dishes, sweet and savory cuisines.
You may come across pumpkin seed oils that may be light gold, moss green, and possibly even a dark ruby red color. The shelf-life span for pumpkin seed oil unopened would be a year and six months when opened.
You can use pumpkin seed oil in your pumpkin and squash dishes. Perhaps you can include it in your next homemade salad dressing. It is perfect to drizzle on lightly as a topping for custard or ice cream.
Rice Bran oil
Rice bran oil is extracted by pressing the germ and inner husk of rice. The oil is high in monounsaturated fats and polyunsaturated fats. Rice bran oil is low in unsaturated fats. It is considered a good source of vitamin E and vitamin K.
Rice bran has a high temperature cooking range of 450°F (232°C). This makes it stable enough for frying and baking.
The oil has a mild nutty flavor. They can come in a range of colors from marigold to red. Its shelf life can go from one year when opened, but two years when left unopened.
Rice bran oil can surely be used as an alternative in place of olive oil and avocado oil.
Safflower oil
Safflower oil is retrieved from pressing the seed of the safflower plant. Safflower oil has monounsaturated fats, polyunsaturated fats, and saturated fats. It is a good source for vitamin E.
Having a smoke point of 510°F (265°C), this makes it ideal for high heat cooking such as frying and sautéing.
This light-yellow oil has a mild scent but is next to flavorless. Safflower oil has long shelf life when unopened of up to one year when kept in the pantry but can be as much as two years if kept refrigerated. When safflower oil is opened it will last up to one year.
Add it to your homemade mayo or as a special secret ingredient in your pie crust.
Sesame oil
Sesame seed oil comes from pressed roasted and/or toasted sesame seeds. It is high in monounsaturated and polyunsaturated fats, as well as vitamin K.
This oil is good for the use of high heat cooking. Sesame seed oil has a smoke point of 410°F (210°C).
It most often has a neutral flavor to it. There is a much more pungent nutty flavor that can be found in that of the toasted sesame seed oil.
The oil may come in various colors such as pale yellow to dark brown.
Sesame seed oil carries a shelf life when unopened of up to one year in the pantry or refrigerated. When opened that shelf-life period decreases to eight months.
Sunflower seed oil
The extraction process of pressing the seeds of the sunflowers, is how sunflower oil is produced. The oil is high in Vitamin E, monounsaturated fats, and polyunsaturated fats. The oil is considerably low in saturated fats.
Sunflower oil can be used in high heat cooking. Its smoke point reaches a high of 450°F (232°C). This makes it terrific for when you are using it for frying, searing, and sautéing. Also, sunflower oil is great to toss as dressing in a salad as well.
The light translucent yellow colored oil has a close to flavorless taste.
It can be substituted for vegetable oil. It has a shelf life of up to two year unopened in the pantry or refrigerated. When opened it can last up to one year.
Walnut oil
Walnut oil is produced from the walnut meat that is pressed along with solvents. It as well goes through a heating process to eliminate those solvents. This oil is considerably high in polyunsaturated fats. It does contain monounsaturated and saturated fats as well. The oil is high in selenium which play an important role in the body’s metabolism and thyroid functions.
The smoke point for walnut oil is 320°F (160°C), a low cooking temperature. Therefore, any use of high heat can leave behind strong unpleasant harsh taste.
Walnut oil will be a light golden color with a slight light nutty flavor and scent. Cold press or unrefined walnut oil will be the better-quality choices oils to choose from. This is because they are not being introduced to heat during the processing phase. Adding heat ultimately decreases the nutritional value in the oil.
Walnut cooking oil has a shelf life of one year when left unopened in the pantry and refrigerator. The expected shelf life is 6 months when opened.
So, if you want to try out walnut oil whip up a signature salad dressing and/or add it to your cold dishes.
Note:
- Store cooking oil in a cool, dry place or under refrigeration. This will extend the shelf life.
- Do not store your oils in direct sunlight. This will decrease shelf life leading to your cooking oil becoming rancid.
- Many of the cooking oils have a long shelf life, once opened that shelf-life decreases. Purchase smaller size bottles, this will reduce waste.
- Make sure to seal the container airtight. Oxygen exposure increases the chances of the cooking oil going rancid.