When chatting to people about healthy cooking, one thing that comes up all the time is what oils or butters should be used. We thought we’d quickly share some info on each to help you make the better choice!
1. Canola oil
Many studies claim that canola oil can lower the risk of heart disease. It’s low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition when compared to other oils.
It’s great for sauteing food, stir frying on low temperatures and using in marinades. It is quite bland to the palette so won’t affect the flavour of your food.
2. Olive oil
This oil packs some great flavour! It’s rich in monounsaturated fat and studies show it helps to lower cholesterol levels and reduce risk of cancer. It’s also rich in antioxidants and has a very long storage life.
It can be used in cooking (best on low heat), but it’s actually healthier when not cooked. That’s why lots of recipes call for the use of olive oil in salads, dips and sauces.
3. Butter
Agh my favourite. Butter…tastes so good right?! It does include Vitamin A, E, K and D. It’s made from natural ingredients and not altered through processing. It’s great for use in cooking, baking, sauces, marinades or on bread and crackers by itself. It contains fat though….so don’t overdo it and limit use as much as you can.
4. Margarine
Margarine was introduced as a healthy alternative to high-fat butter, however it is loaded with trans fat which has now been proven to raise bad cholesterol. If you have been picking margarine believing it’s better for you than butter you may want to reconsider.
5. Non-dairy butters
There are some great healthy options out there to replace butter and margarine. Earth’s Down is a great alternative for those who need or prefer a plant based alternative.
There you go. Hope you find that useful!
