Plant-based oils contain heart-healthy mono- and polyunsaturated fats, good fats that improve blood cholesterol levels, thus lowering your risk of heart disease and stroke. There are numerous plant-based oils and by incorporating different oils into your routine, you’ll add variety, interesting new flavors, and best of all, additional health benefits. Read on to discover more plant-based oils to add to your grocery list.
Macadamia Nut Oil
This golden-hued oil has a particularly high smoke point, so it’s ideal for high-heat cooking. And with its rich, buttery flavor, macadamia nut oil is also perfect for baking and popping popcorn. It contains monounsaturated fat and omega-3 fatty acids, a type of polyunsaturated fat that’s essential to numerous healthy body functions, including controlling blood clotting and building cell membranes in the brain.
Hemp Seed Oil
Hemp seed oil boasts heart-healthy polyunsaturated fats and omega-3 fatty acids, a type of polyunsaturated fat that’s believed to protect against heart disease and may offer benefits for a variety of health issues, including cancer, lupus, and rheumatoid arthritis. This delicate oil has an earthy, nutty flavor that makes it especially good in pesto. It can also be whisked into salad dressing or drizzled over pasta.
Pumpkin Seed Oil
This nutty, dark green oil, extracted from the roasted seeds of Syrian pumpkins, contains heart-healthy mono- and polyunsaturated fats. While not suitable for high-heat cooking, pumpkin seed oil is ideal for salad dressings and dips.
Apricot Kernel Oil
Made from the dried kernels of apricots, this versatile oil has a clean, mild flavor. It’s neutral enough for salad dressing, but can also be used for sautéing, pan-frying, and other high-heat cooking methods. Apricot kernel oil contains heart-healthy mono- and polyunsaturated fats.
Pecan Oil
In addition to being a source of mono- and polyunsaturated fats and omega-3 fatty acids, pecan oil provides zinc, magnesium, and selenium. With its subtle nutty flavor, regular pecan oil shines in salad dressings and dips, but it also works for sautéing and pan-frying. Roasted versions have a more pronounced nuttiness but shouldn’t be used for high-heat cooking.
Corn Oil
Extracted from the germ of corn kernels, this neutral, all-purpose oil can be used for everything from baking to frying to making salad dressing. Plus, like many plant-based cooking oils, corn oil is a source of heart-healthy mono- and polyunsaturated fats.
Hazelnut Oil
Hazelnut oil is rich in heart-healthy monounsaturated fats, as well as antioxidants, which are believed to prevent or delay certain types of cell damage. It’s delicate and best suited for low-heat cooking or drizzled over finished dishes, but with its slightly sweet, nutty flavor, this is a versatile oil that pairs well with fish, potatoes, pasta, and beans. Hazelnut oil has a special affinity for chocolate, so consider using it in desserts.
Tea Seed Oil
Pressed from the seeds of the tea plant, this Asian import performs particularly well at high temperatures, making it ideal for stir-fries. In fact, it’s often labeled “stir-fry oil.” In addition to good-for-you mono- and polyunsaturated fats, tea seed oil also delivers health-promoting antioxidants.
Rice Bran Oil
Extracted from the outer layers of the rice kernel that are removed in the process of milling and polishing rice, this neutral oil has a lot in common with tea seed oil. Its high smoke point means it’s another excellent stir-fry oil. And like tea seed oil, it provides health-benefiting mono- and polyunsaturated fats and antioxidants.
Avocado Oil
You already know how healthy avocados are, so it should come as little surprise that avocado oil is good for you, too. It provides the same heart-healthy monounsaturated fats found in olive oil, plus lutein, which benefits eye health, and phytosterols, which have been shown to lower cholesterol. With its rich, buttery flavor and mild nuttiness, avocado oil is a popular choice for salad dressing, but it can also be used for high-heat cooking. Xo Gia
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