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5 Cooking Oils You Should be Using in Your Kitchen [Newsletter]

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Grass-fed Ghee

Butter that’s been “clarified” or separated from the cream. It has a high smoke point and is delicious stirred into hot foods, frying, and can be used in place of butter for baking. Some brands are lab verified to contain no dairy casein. It has gut-healthy butyric acid, omega-3 fats, can boost immunity, and help with inflammation. The smoke point is 485°. Can be stored at room temperature.

Coconut Oil

A heat-safe fat that takes medium to high heat well. Has immune-boosting, antimicrobial, anti-bacterial, & anti-fungal effects. It is perfect for frying, baking, or added to your morning coffee. It has been shown to enhance metabolism, decrease food intake, and help with brain function. Look for virgin or extra virgin & organic. The smoke point is 395°.

Sesame Oil

A rich nutty flavor used in Asian inspired dishes. Contains healthy unsaturated fat, and is full of antioxidants, and anti-inflammatory properties. Shown to support blood sugar control. The smoke point is 375°. Toasted sesame oil has a nutty, roasted flavor & is best as a dressing or marinade.

Extra Virgin Olive Oil

Use for raw dressings, mayonnaise, dips, or low heat sautéing. Look for genuine extra virgin under 18 months old. Keep the heat low to prevent oxidation. It fights free radicles, is heart-healthy, and can increase HDL cholesterol. Smoke point 345°.

Avocado Oil

It has a neutral taste and withstands high heat cooking (525o), which is one of the highest smoke points of all cooking oils. Versatile for cold use such as salad dressings & dips. It’s loaded with heart-healthy monounsaturated fats & can increase the amount of omega 3’s in your diet. High in lutein for eye health and may reduce joint pain & stiffness.

Avocado oil is my go-to oil for cooking! I love to use it for stir-frying, roasting, baking, & grilling. It is also perfect in salad dressings, hummus, and mayonnaise.

Other Healthy Oils

Macadamia is a buttery medium to high heat oil. Almond for high heat. Walnut, flaxseed, & hemp oils for heat-free use in salads, dips, smoothies, and drizzled over foods. Keep these oils in the refrigerator.
Look for organic, unrefined, cold-pressed, or expeller pressed. Make sure your oil is fresh, the old oil is a harbor for free radicles. Buy in small amounts (unless used frequently), since the oils oxidize after 6-10 months.

Industrially processed vegetable and seed oils, such as soybean, corn, cottonseed, canola, safflower, & sunflower can be highly inflammatory. They will oxidize easily and are linked to many adverse negative health outcomes.

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