All fats are not created equal. Due to the chemical makeup of healthy fats, not all fats are ideal for cooking. Some fats have lower smoke points which means the temperature where they start smoking, smelling bad and losing their nutrients. Cooking with a fat with a low smoke point at a high temperature can wreck havoc on your health due to the free radicals that are released. That’s why it is very important to understand which oils are best used at certain temperatures when cooking.
There are better healthy fats to cook with at all different temperature levels and in today’s post I am going to touch on those and give you recommendations of how to get the most benefits from your healthy fats while cooking and baking.
Best Fats for High Heat Cooking
If you plan to cook at a very high heat, like searing meats in a pan or roasting vegetables in the oven, you will want to use either of these oils. They have a very high smoke point compared to other fats.
- Avocado oil
- Ghee
Best Fats for Medium Heat Cooking
These oils are best for simmering and sauteing and a great option to drizzle over steamed or cooked vegetables to add a bit of flavor.
- Extra-virgin olive oil
- Coconut oil
- Butter
Best Fats for Baking
- Coconut oil
- Avocado oil
- Butter
There are many more fats out there that are called for in recipes or used on a daily basis for cooking. However, I highly recommend sticking with the above fats for any of your cooking and baking endeavors. These fats are some of the best, packed full of vitamins and minerals and will give your food extra flavor.
Extra-virgin olive oil is a great choice for homemade dressings because it’s a cold-pressed oil that will add a great flavor to your salad. Try mixing it with a little bit of lemon or lime juice or balsamic vinegar for a tasty, nutrient dense and low calorie option.
Oils and butters aren’t the only healthy fats that are great for cooking and baking. Here are other great fats to cook and bake with:
- Coconut – you can still get the creamy texture that dairy provides by substituting full fat coconut milk. Try adding some in soups, mashed potatoes, or ice cream.
- Avocados – sure you can use avocado oil, but many times you can substitute a real avocado for other fats in baked goods.
- Nut butters – this is another great option to add some creaminess and texture to your baked good or dressing.
The healthy fats used in the kitchen you will find at the Kiss by Brooke household:
- Primal Kitchen Avocado oil and Avocado Oil Spray
- Thrive Market Coconut oil
- Thrive Market Ghee
- Extra-Virgin Olive Oil
- Full Fat Coconut Milk
The next time you are searing meat, baking, roasting vegetables or just looking for a healthier salad dressing option, pay attention to the fats you are using.