Culinary oils have a myriad of cooking uses and health benefits. From carmelizing onions to adding richness and texture to a variety of foods, oils provide a source of flavor and healthy fats.
The most healthful culinary oils to choose provide heart healthy monounsaturated fats that are not easily oxidized. Choose organic, cold-pressed oils which are less refined and provide more nutrients than their counterparts.
Healthy oils to have on hand include coconut oil, extra virgin olive oil and avocado oil for everyday use, as well as walnut oil, flaxseed oil, sesame oil, and hazelnut oil for unique flavor in dressings and ethnic dishes.
And always avoid “hydrogenated” or “partially hydrogenated” oils that contain trans fats.
Selecting and Storing Oils
Oils with a high proportion of monounsaturates including olive oil are more perishable and should be refrigerated if kept longer than a month. Store oils in a cool, dry place away from sunlight.