Move over coconut oil. There is a new healthy fat on the block with an addictive buttery taste and unforgettable bright green color. Of course, we are talking about avocado oil for cooking, one of the trendiest ingredients among health-conscious foodies.
This delicate oil is made from the pulp of the avocado and not the seed, thus it preserves its natural rich flavor. It is incredibly versatile in the kitchen and can be used in everything from salad dressings to decadent cakes.
Using avocado oil for cooking: the Pros
Tablespoon per tablespoon, avocado oil has about the same number of calories and fat content as olive oil. However, it has a higher smoke point (491F) and a richer, more buttery taste. It is ideal for sautéing, stir frying and baking.
However, avocado oil is best used drizzled over salads in to whip up salad dressings. One study found that salads drizzled avocado oil were a whopping 15 times more nutritious than those without. The reason? Avocado oil helps the body absorb the carotenoids in vegetables like lettuce, kale and carrots.
How to store avocado oil
Avocado oil is rich in monounsaturated fat, omega fatty acids and a wide array of vitamins including skin-enhancing vitamin E. In order to preserve these and other nutritional properties it is best kept refrigerated to prevent it from going rancid or spoiling.
How to purchase avocado oil
Before using avocado oil for cooking you must ensure you are purchasing only the highest quality. Read labels to make sure the avocado oil is cold pressed. Good-quality oils will state how many avocados were used in the production of one bottle (anywhere from 16 to 18 avocados).
Using avocado oil for cooking: Tasty Ideas
There are countless things you can make with avocado oil, but mayonnaise is at the top of our list. This raw spread preserves the nutrients in avocad oil and adds richness to sandwiches, wraps and can even be used as a dip. We recommend subbing regular oil for avocado oil in recipes like this vegan mayonnaise (keeping in mind it will turn bright green).
Another great way to use avocado oil for cooking is to prepare stir–fries. Try a veggie-loaded Chinese stir fry or one with beef, carrots and broccoli, so you can enjoy a nutrient boost while eating a delicious meal.
To make a zesty vinaigrette with avocado oil use this ratio: one part acid (such as vinegar or lemon juice) to three parts oil.
Use avocado oil in place of vegetable oils when preparing yummy treats like this carrot cake with coconut.