Oils and Fats

Choose oils higher in unsaturated fats, such as olive, avocado, hemp, flaxseed, walnut and almond oils, as opposed to coconut oil and butter that are higher in saturated fat.

The oil you choose should depend on the way you intend to use it. Olive oil is a great go-to oil, however, it does have a lower smoke point (temperature at which the oil starts to smoke while cooking). This means it’s not ideal to use in very high temperatures. Use it in salad dressings and low-heat recipes.

Avocado oil is another healthy oil that has a higher smoke point. Use it for roasting vegetables and high heat recipes.

Storage: Keep oils away from heat or light. It’s best to keep them in a dark cool place, away from a window or the stove! You can also keep oils in the refrigerator for longer storage.

Oils and Fats to keep in your Pantry:

  • Cold-pressed extra-virgin olive oil
  • Avocado oil
  • Nut oils (almond, walnut, etc.)
  • Butter or non-hydrogenated margarine (best stored in the refrigerator for longer storage)

*Coconut oil is high in saturated fats, but may not have the same negative effects of animal-based saturated fats. However, it shouldn’t replace healthy oils, such as olive oil, on a regular basis. Use coconut oil in recipes that require it, otherwise, choose unsaturated fats.

Recipes Using Oils and Fats:

Sweet Peach Kale Salad with Pecans and Feta

Roasted Potato Pesto Salad with Roasted Chipotle Chickpeas

Sugar-Free Peanut Butter Freezer Fudge

Creamy Carrot Top Avocado Sauce