Need an Oil Change?

Change is a good thing!

Why is it that we so often just use olive oil on EVERYTHING or just use butter…. There are so many other options for us out there that can give you great health benefits! You don't only use pepper to spice up your food, you have a spice rack with TONS of selections. Here are six alternatives to Extra Virgin Olive Oil (EVOO) that have the same 120 calories and 14 grams of fat per tablespoon! 

EVOO is best consumed at low temperatures, over salads and such! Why you ask? The  “smoke point” of an oil (the temperature at which it begins to burn and decompose) is quite low for extra-virgin olive oil (320 degrees Fahrenheit), in fact it’s 50% lower than both the more refined/processed extra-light olive oil as well as corn oil.

Why does this matter?  Because at the smoke-point the oil starts to give off gaseous fumes, its flavor deteriorates and NUTRIENTS are diminished.  It’s not that it’s so terrible to use an oil over it’s “smoke point”, its just that you’re no longer getting the qualities of the oil that you likely chose it for in the first place.  (Though in very large quantities, a “burnt” oil can be toxic.)

Each oil delivers a special set of nutritional benefits, switching things up will give your meals a change of pace while giving you a health boost! 

Sesame Oil

This fragrant oil is jam PACKED with Vitamin E, a powerful antioxidant. Sesame Oil may also help lower blood pressure according to a study done at Yale University. Sesame oil can be a little pricey, but you don't need much to really get the delicious flavor! 

Add to:

- soups or drizzled over steamed veggies

- on Asian inspired dishes, whisk up with Bragg's Amino Acids and vinegar 

- I love to use it as a salad dressing with lemon and pepper!

Avocado Oil

Avocado oil is special because it is one of the only cooking oils that is NOT derived from a nut or a seed! The flavor of avocado oil is light and fresh, slightly fruity. Another great thing about this oil is it has a high smoke point so it is a go to oil for frying, browning or BBQing. Want to slow down the aging process? Research shows that avocado oil may help combat the free radicals that speed up the aging process. :) 


Great for:

- drizzle over fresh salads or sliced tomatoes 
- pan searing fish or shrimp

Peanut Oil

Healthy frying…. that sounds wrong! Peanut oil is a mildly nutty choice that is great for frying because it can be heated to a higher temperature than other oils. Food cook faster in it, and have less time to absorb the extra calories and fat!! HELL YEAH! Another fun fact is Peanut oil is a great source of resveratrol…. what the hell is that?! Resveratrol is an antioxidant that is found in grapes which is linked to lowering the risk of cancer of cardiovascular disease. I think I like this peanut oil thing :) 

Add it to:

- Frying potatoes and chicken

- Tofu and rice or stir fry!

Canola Oil

Calling my thrifty health nuts: If you are looking for the cheap option, canola oil is your pick!! Canola oil has one of the lowest saturated-fat content levels and a high amount of alpha-linolenic acid. This acid has been shown to reduce inflammation and may even help prevent heart disease. The taste is neutral and it has a medium to high smoke point. 

Great for:

- BATTER, all sorts of baking goodness

- Sautéing veggies or chicken

Flaxseed Oil

Have you had your fill today of Omega 3 Fatty acids?? Most of us are lacking in this category; these omega 3s can help protect brain cells and may guard against cancer. But these benefits are ruined by heat, so the bottle must be stored in the fridge and the oil used on already cooked food or cold dishes. Some may find Flaxseed oil a little bitter, but there are flavored options like lemon! 

Add to:

- smoothies

- oatmeal 

- yogurt bowls

Grapeseed Oil

Grapeseed oil contains lots of vitamin E! About twice as much as olive oil. It is non-hydrogenated, has 0 trans fats, NO cholesterol and very little saturated fat. This oil has a moderately higher smoke point than olive oil. Grapeseed oil has the highest concentration of omega-6 polyunsaturated fat (PUFA), so it’s good for your heart. But be careful because PUFAs are not always beneficial to our systems and should be somewhat limited. When we have too much polyunsaturated fat compared to the saturated fat that’s supposed to make up the fat in our bodies, bad things happen from that imbalance. 

- all natural skin and hair moisturizer :) 
- oil infusions with rosemary or dill
- salad dressings or mayonaise sauces 

Coconut Oil

If you purchase coconut oil, look for labels that say "virgin" and make sure it's not hydrogenated or partially hydrogenated and contains no trans fats.  Coconut oil doesn't taste as strongly of coconut as coconut milk or meat, but it does have a lighter version of that flavour, without overpowering dishes.  Coconut oil has been reported as nature’s richest source medium chain fatty acids (MCFAs) which are smaller, so they can permeate our cell membranes more easily, which means they don’t require special enzymes in order for our bodies to utilize them. They’re easily digested, naturally putting less strain on our digestive systems. MCFAs are sent directly to our liver, which means they’re immediately converted to energy instead of being stored as fat. 

Good For:

- facial cleanser and moisturizer

- baking, substitute it for butter

So mix it up and try a few of these oils! The shelf life for most of these is pretty long so you won't have to worry about it going bad if you are trying multiple oils. Good luck and have fun :) 

Cheers to Health

xoxo

Heals :)

http://butterbeliever.com/is-grapeseed-oil-healthy/

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/healthy-cooking-oils/

http://www.huffingtonpost.ca/2013/10/25/coconut-oil-benefits_n_4164278.html

http://www.draxe.com/the-top-5-health-benefits-of-coconut-oil/