Choosing Your Cooking Oils Wisely

We spend a lot of time and money sourcing high quality foods to feed ourselves and our families. However, we can quickly lower the nutrient value by preparing them incorrectly.

This can be due to the method of preparation and additives used in the cooking process. Before I became a nutritionist, I was one to put olive oil on everything. In fact, olive oil was the only oil in my kitchen. I would sauté, bake, grill, fry, and sear all with the same oil. I would notice smoke coming off of the pan from time to time but I didn’t think much of it.

However, that smoke is actually a warning sign that the oil is too hot. Every oil from olive to avocado oil has a different smoke point. The smoke point is a specific temperature in which the oil begins to break down. This is dependent on the type of oil and the types of bonds it contains at a molecular level. When the oil smokes it is burning and can become a source of free radicals, which can promote inflammation, accelerate aging, and harm the cells in the body. Free radicals also come from chemical exposure, pollution, cigarette smoke, charred meats, and chronic stress. Overtime an increased consumption of free radicals can increase risk for the development of diabetes, cataracts, cardiovascular disease, and neurological decline. By using the proper oils in the kitchen, we can easily reduce our free radical exposure and reap the benefits of our meals!

Below is a list of my favorite cooking oils and ways to use them!

Coconut Oil 350 degrees F

Extra Virgin Olive Oil 405 degrees F

Avocado Oil 520 degrees F

Ghee 485 degrees F

Easy Fried Eggs

1 tbs coconut oil

2 free range eggs

Melt coconut oil in pan, crack eggs and cook over medium low heat flipping once for desired yolk firmness.

Olive Oil Dressing

1/2 cup of unfiltered olive oil 1/3 cup of apple cider vinegar

Juice from 2 lemons

3 cloves of garlic

1 inch piece of fresh ginger

1/4 teaspoon raw honey

Salt and pepper to taste

Blend in a high speed blender. Save in the refridgerator in a glass jar. Will last for a week to 10 days.

Avocado Oil Stir Fry

2 tbs avocado oil

1 bunch organic asparagus

½ organic yellow onion

1 cup sliced organic shitake mushrooms

1 cup chopped organic carrots

Heat avocado oil in a wok. Chop onions and brown over medium heat. Cut asparagus into ½ inch pieces, chop carrots into ¼ inch thick rounds, slice mushrooms add to wok sautee on high until vegetables have softened.

Grass-fed Steak with Rosemary Ghee

2 8oz grass-fed ribeye steaks

2 tbs grass-fed ghee

6 cloves garlic

2 sprigs fresh rosemary

Salt and pepper to taste

Heat cast iron pan on high.

Salt room temperature steaks and rub with some ghee.

Place steaks in pan cooking for 4 minutes each side. Remove and cover.

Add ghee, rosemary, and minced garlic to pan, cook over medium heat until garlic is fragrant. Pour over steaks and serve immediately.

By Charlotte LaGuardia