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.

Culinary Caution! Be sure to choose more stable oils like avocado oil and coconut oil for cooking at higher temperatures  to avoid creating cell-damaging lipid oxidation products (LOPs).  

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.

Preferences: No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Tubers, No Citrus, No Corn, No Yeast, No Peanuts, No Nightshade, No Legumes, No Grains,

About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.

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