Adding Healthy Oils to your Diet

olive_oil_lgDid you know that we do need fat in our food in order to be healthy? A lot of times as consumers, we are force fed low-fat and non-fat foods as being healthier and better for us! This just isn’t the case. Typically in order to reach the non-fat or low-fat state, items are added that lower the nutritional value of what we are eating.

One food that you should be focusing on are healthy fats! Oils are a great way to add healthy fats to your diet. Healthy fats can include extra virgin olive oil, coconut oil, and unrefined sesame oil. Coconut oil is great when used at a high heat, like in this easy sweet potato recipe. When cooking on medium heat, try using extra virgin olive oil. And if you need oil but not for cooking try using a nut or seed oil like flax oil, walnut oil, or pumpkin seed oil.

It’s best to keep oils in a cool, dark place. Check the label to see exactly what the manufacturer recommends. They may even recommend storing oils in the fridge for best results.

If you aren’t sure how to incorporate oils into your diet, try a wet saute. Start with 2-3 TBSP of water in the bottom of your pan, along with whatever spices you’d like to use like garlic, ginger, etc. The water should start to create a little bit of steam, then add your veggies like broccoli, carrots, or asparagus. Add a little bit of oil, about 1 TBSP. Continue cooking until vegetables are to your liking for tenderness.

You can also use oils when making homemade salad dressings or marinades for different meats. When making marinades add in a little bit of extra virgin olive oil, spices that will add flavor to your meat like garlic, peppercorns, chili powder, etc. and you can also add in items like soy sauce or orange juice depending on what you’re cooking.

Experiment with oils and you may be pleasantly surprised with what you can create on your own!

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