Not all fat is a bad thing, which is great news when it comes to your home cooking and baking. But from a nutritional perspective, there are a couple points you should keep in mind. Anything that is monounsaturated or polyunsaturated is considered a good fat. You can find those good fats in avocados, olive oil and fatty fish like salmon and tuna, for example.
I love a little variety with my cooking and I like to consume my healthy fats from different sources. Some tips: Flax seeds are great, but I will only eat them if they are freshly ground and stored in the refrigerator. Otherwise, the oils in the flax seeds can develop an unusual smell which isn’t very appetizing. Another go-to, avocado makes an awesome salad garnish and can be used in sandwich roll-ups or dips.
I also love using plant oils like extra-virgin and avocado oils in their freshest, organic forms. I use these in salads, mixed into rice dishes or in grilling at lower temperatures. They can also be used as a dip for vegetables and bread.
So what is the healthiest oil to use for cooking that packs the more flavorful punch?
The short answer is coconut oil. Although it is solid at room temperature, it melts quickly and is silky smooth to use. It also will withstand higher temperatures during stir-fries or light pan-frying. The options for ways to incorporate it into your diet are endless!
I use this oil often and add it directly to my food. It improves the texture and it adds that amazing coconut taste I just adore. Here is one of my favorite recipes using coconut oil, Coconut Curry Rice.
Healthy Coconut Curry Rice
- 2 cups of brown basmati or jasmine rice
- 3.5 cups water
- 1 can black-eyed peas (drained and rinsed)
- 1 or 2 tsp curry powder
- 1 tsp garlic powder
- 1 tsp Caribbean hot sauce
- 1 or 2 tsp Caribbean spice
- 2 or 3 tbsp organic, extra-virgin coconut oil
|Place rice in stovetop pot with water, let boil.|
|Simmer on low heat until water is absorbed, remove from heat.|
|Stir in peas, spices and coconut oil, fold.|
|Place back on burner without heat for 15-20 minutes.|
|Let stand for 20 minutes.|
|Serve with your favorite grilled fish or chicken breast.|
Enjoy this tasty and healthy recipe for lunch or dinner. Make the serving sizes generous, around ¾ to 1 cup per person.