Avocado oil

Avocado oil is becoming more popular. It is a good option for cooking because it doesn’t have much flavor. “It’s just creamy, like an avocado. It contains less saturated fat than coconut oil (only 1.6 grams per tablespoon). It has plenty of healthy monounsaturated fats and has a high smoke point (375 to 400 degrees F). The Clean eating community prefers this oil because It is not chemically processed like canola and vegetable oil.

 

Avocado can be used in many ways. Here are some examples;

Drizzle over a salad.

Use it as a marinade for grilling chicken or fish. Marinate for about 2 hours before grilling.

Put on vegetables before roasting.

 

 

 Flaxseed oil

Flaxseed oil is high in omega-3 fatty acids and has been shown to have several health benefits, such as reduced blood pressure and improved regularity. People use flaxseed and flaxseed oil to reduce cholesterol and blood sugar and treat digestive conditions. Some people also take flaxseed to treat inflammatory diseases. In one study in people with high cholesterol, consuming 3 tablespoons (30 grams) of flaxseed powder daily for three months lowered total cholesterol by 17% and “bad” LDL cholesterol by almost 20%.

 

 

Flaxseed oil is not generally recommended for cooking as it has a low smoke point and can rapidly become rancid when exposed to heat. It is however a good addition to juices and smoothies due to its higher content of ALA’s. It can be used for low-heat cooking, and as a rich addition to salad dressings or sauces.

 

This oil has a couple interesting characteristics.  it’s high in omega-3 fatty acids. That said, you absolutely can’t cook with it, because it’s incredibly sensitive to heat and oxidizes quickly. Its best to use it in salad dressings and drizzle it over dips like hummus. Buy small bottles so you can use it up quickly and be extra sure to store it in a cool dark place.

Pure olive oil

If you love cooking foopd in a pan you’ll want to use the pureolive oil. Pure olive oil has a smoke point of 465 degrees F, which can stand up to the heat required to cook in a pan.  Unfortunately, it’s not quite as flavorful, because it’s chemically processed. It also doesn’t have as many heart-healthy fats as high-quality extra-virgin. But that’s the tradeoff for being able to use it for heavy duty cooking. It is best used for frying and pan saute’. Not recommended for salad dressings.

Extra-virgin olive oil

Extra virgin olive oil is high in healthy  monounsaturated fats .There’s one catch with extra-virgin versus other grades of olive oil: It has a relatively low smoke point (325 to 375 degrees F), which means you may not want to use it for frying or roasting at temperatures above that smoke point.

 

Visit www.healthbygini.com to make an appointment for your nutrition evaluation.