Choosing the Right Cooking Oils for Your Kitchen
Last week, we discussed non-dairy milks and how to introduce them into your diet. This week, I’d like to continue that conversation and talk about something equally important — choosing the right cooking oils.
As with anything in the wellness world, there’s always a trendy ingredient — be it a fruit, vegetable, or superfood. While it’s fun to try the latest trends, it’s essential to remember that a healthy routine for you and your family is far more important than hopping on every nutritional bandwagon. Consistency is key. Since everyone leads busy lives, the last thing you want is to face unforeseen health problems or allergies because a new oil or ingredient didn’t agree with your family. Plus, it can get expensive!
Indian Cuisine and Its Reputation
Indian cuisine is often mistakenly labeled as greasy or unhealthy. However, this stereotype is far from the truth. Indian food, in its most authentic and traditional form, is based on seasonal, fresh ingredients, and if you cook heirloom recipes (the ones passed down by your parents, grandparents, or great-grandparents), you’ll find they are far healthier. These recipes were developed in times when junk food and processed ingredients didn’t exist, making them inherently more pure. Additionally, ancient Indian wellness practices like Ayurveda and Unani greatly influenced the foods and methods of cooking, focusing on balance and nourishment.
It’s essential, however, to avoid food myths and superstitions. If you are ever in doubt about an ingredient, consult a nutritionist or a doctor for guidance.
Choosing the Right Oils for Indian Cooking
Here are some great tips to help you choose the best oils for different types of cooking. I highly recommend going through these two resources (link one) (link two) for further details.
Ghee: The Gold Standard
For Indian cooking, especially when making a tadka, homemade or organic ghee is often your safest bet. Ghee is packed with nutrients and has a high smoke point, meaning it heats up quickly without breaking down. This makes it an excellent cooking fat, but moderation is key. Don’t overuse it — a teaspoon or less is more than sufficient. Even the best fat, when used in excess, isn’t beneficial.
Mustard, Sesame, Peanut, and Coconut Oils
In Indian cuisine, some of the most commonly used oils are mustard oil, sesame oil, peanut oil, and coconut oil. Luckily, you can now easily find cold-pressed, organic versions of these oils, and I highly recommend purchasing them. They aren’t necessarily more expensive, and since you use smaller quantities, they last much longer.
Olive Oil: Use with Care
While olive oil is a popular cooking oil in many parts of the world, it’s not the best choice for cooking traditional Indian dishes. However, extra virgin cold-pressed olive oil can still be used for things like salad dressings or to drizzle over pasta. It’s a versatile oil but not ideal for high-heat cooking in Indian cuisine.
Asian Cooking: Sesame and Peanut Oils
If you’re preparing an Asian meal, sesame oil or peanut oil are the best options. Both have strong flavors that complement Asian dishes beautifully.
The Truth About Fat
Let’s set the record straight: Fat is not bad for you. In fact, a good fat is essential for the body’s overall health. Healthy fats play a crucial role in nourishing the body, and moderation is the key to ensuring we reap their benefits. In our household, we believe wholeheartedly in this principle. I use healthy ghee and cold-pressed organic oils to prepare our daily meals.
Final Thoughts
Choosing the right oils for your cooking can be a game changer in how you nourish your body and your family. Embrace traditional oils like ghee, mustard, sesame, and coconut in moderation, and don’t be swayed by fleeting trends. A healthy routine based on quality ingredients and balanced meals is the foundation for lasting wellness.
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