Culinary Oils add Antioxidants to your Diet

I went through a period where I found the information on Oils quite confusing. These days I mostly use Cold Pressed Virgin Oils for my Dressings & perhaps Coconut Oil for light frying occasionally or in my smoothies  & in some Raw Desert Recipes. I just love Avocado, Hemp, Flax, Walnut & Macadamia Oils for Dressings, I sometimes use Olive & Sesame Oil too; rarely if ever do I use Vegetable Oils. I have found that alternating, even mixing Oils, gives the same Dressing Recipe such a different flavor each time, & can be a fun way to try out your creativity. Salad Dressings are so easy to make, they contain all the beautiful ingredients especially selected by you & are also healthy; generally they are a fraction of the cost of bought Dressings.







Olive Oil breakdown: 77% monounsaturated, 9% polyunsaturated, 14% saturated

- Nutrition benefits: Highest concentration of antioxidants among all of the oils, contains polyphenols that act as anti-inflammatory agents.
- Culinary uses: Versatile--can be used in marinades, salad dressings, sauces, dips, sautéed dishes, casseroles, stir-fries and soups. Low smoke-point. Extra-virgin olive oil and virgin olive oil are recommended for fresh, cool dishes for which you want strong olive flavor, other varieties of olive oil can be used for cooking and baking.

Hazelnut Oil
Fat breakdown: 76% monounsaturated, 14% polyunsaturated, 10% saturated
Culinary uses: High smoke point. Used to provide flavor to meats, dressings, and baked desserts.

Avocado Oil
Fat breakdown: 70% monounsaturated, 10% polyunsaturated, 20% saturated
Culinary uses: Provides buttery, nutty, light avocado flavor to foods. Recommended for marinades and dressings, sautés, pasta dishes, casseroles, and meats. High smoke point--520° F.

Canola Oil
Fat breakdown: 62% monounsaturated, 32% polyunsaturated, 6% saturated
Nutritional benefits: Lowest amount of artery-clogging saturated fat of all oils, may decrease risk of cardiovascular disease.
Culinary uses: All-purpose oil best for dishes that require mild flavor. Often used for frying, general cooking and baking. Moderately high smoke point--400° F.

Peanut Oil
Fat breakdown: 49% monounsaturated, 33% polyunsaturated, 18% saturated
Nutrition benefits: Contains antioxidant resveratrol (thought to decrease risk of heart disease and cancer). May help reduce blood lipids.
Culinary uses: Imparts peanut flavor and aroma to dishes. Recommended for dishes suited for peanut flavoring, including Asian stir-fries, rice, noodles, and salads.

Sesame Oil
Fat breakdown: 40% monounsaturated, 46% polyunsaturated, 14% saturated
Nutrition benefits: Can lower cholesterol and protect the liver.
Culinary uses: Moderately high smoke point. Can be used as a condiment or cooking oil. Great in dipping sauces, salad dressings, and Asian dishes.

Palm Oil
Fat breakdown: 38% monounsaturated, 10% polyunsaturated, 52% saturated
Culinary uses: Enhances flavor of South American and Caribbean dishes. High smoke point.

Corn Oil
Fat breakdown: 25% monounsaturated, 62% polyunsaturated, 13% saturated fat
Culinary uses: Most often used for deep-frying or baking.

Soybean Oil
Fat breakdown: 24% monounsaturated, 61% polyunsaturated, 15% saturated
Culinary uses: Used in baking and deep-frying. High smoke point but heavy soybean flavor.

Sunflower Oil
Fat breakdown: 20% monounsaturated, 69% polyunsaturated, 11% saturated
Culinary uses: Light, imparts no flavor. High smoke point. Best for baking.

Walnut Oil
Fat breakdown: 19% monounsaturated, 67% polyunsaturated, 14% saturated
Culinary uses: Moderately high smoke point. Heavy walnut flavor. Must be refrigerated due to high rancidity. Useful in baked desserts, meats, and salad dressings.

Grape Seed Oil
Fat breakdown: 17% monounsaturated, 71% polyunsaturated, 12% saturated
Nutritional benefits: Antioxidants present may reduce risk of stroke and cardiovascular disease.
Culinary uses: Light, somewhat tart taste. Recommended for sautéing or frying.

Safflower Oil
Fat breakdown: 13% monounsaturated, 77% polyunsaturated, 10% saturated
Culinary uses: High smoke point with light flavor. Used to sear meats and deep-fry foods.

Coconut Oil
Fat breakdown: 6% monounsaturated, 2% polyunsaturated, 92% saturated fat
Culinary uses: Solid fat with low smoke point. Provides buttery texture to Southeast Asian dishes.

Note:
Coconut Oil is often used as a skin moisturizer & can be highly recommended as a great way to keep skin supple & soft. The oil can also be rubbed into your hair & left for 15 minutes leaving it shiny & lustrous, just rinse well afterwards with some apple cider vinegar to avoid the hair remaining greasy. I have also used warm olive oil which has much the same result.

A Yummy Dressing for you to try:

Sweet Curry Dressing
2 teaspoons curry powder
1 clove garlic
2 teaspoons Dijon Mustard
1/4 cup honey
1/2 cup Macadamia Oil
1/2 cup Hemp or Olive Oil
1/2 cup Rice Wine Vinegar
1 teaspoon coriander leaf
salt
Blend it all together & Enjoy