If you’re a health-conscious cook who avoids using oil, it’s time to re-evaluate what a nutritious recipe looks like and start adding avocado oil to your kitchen repertoire.
Past fears of fats are largely unfounded. Instead, eliminating fat from your diet is unhealthy, according to an article by Harvard Health Publications.
“Your body needs some fat from food,” the article says. “It's a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle.”
In the case of avocado oil, it falls squarely into the good fats category. It is a monounsaturated fat that can protect against obesity, diabetes, glucose intolerance and insulin resistance. Olive oil is in the same healthy fat category, but an additional benefit of avocado oil is it has a high smoke point.
“Every oil you cook with has a certain temperature called a smoke point,” writes registered dietitian Mary Ellen Phipps. “Once an oil is heated enough, it will begin to smoke and break down. As the oil is breaking down, it starts to become more oxidized. These oxidized parts of the oil may cause damage to cells inside your body, and many believe this may increase the risk for cancer.”
Avocado has a smoke point of 520 degrees, compared to olive oil’s 320 degrees, which means it comes in handy, no matter what you’re cooking. With that in mind, here are four recipes you can make with avocado oil:
This delicious mix is creamy and crunchy, and provides “the perfect combination of spicy and sweet in every bite,” according to the Chosen Foods blog. You can eat it as-is, or toss it with your favorite veggies for a snack or meal.
This scrumptious dish manages to be a nourishing meal and a comfort food at the same time. Because it’s “full of vegetables, fresh herbs and our Royal White Quinoa, you’ll find a diverse array of nutrients as well as big flavor,” says chosenfoods.com. It’s also a one-pot meal, so you won’t be left with a pile of dishes afterward, and you can optionally add your choice of protein on the side.
Sweets lovers will be delighted with this “beautiful, decadent and absolutely delicious” dessert that the Chosen Foods team said sent its “entire staff into a tizzy.” Fear not, because this treat is made with wholesome ingredients, including quinoa in a chocolate crust, pomegranate molasses (yum!), and light and fluffy coconut whip.
Whether before a morning workout or at the end of a long day, this smoothie is an “antioxidant powerhouse,” according to chosenfoods.com, and has a “bright, tart flavor that gives it a unique taste.” You can opt to make it with your favorite type of milk, or skip that ingredient, if you prefer. Either way, you’ll be in for an invigorating refreshment.