My Personal Favorites
For taste it depends on the application. I love the taste of good quality first cold pressed extra virgin olive oil. I also love it when infused with citrus, blood orange, lemon, basil, garlic and balsamic vinegar. I like toasted sesame oil with mushrooms and whole wheat pasta, farro and vegetables. Avocado oil is great with plants and salads and rice bran is good for light cooking because of its high smoke point.
Rice Bran Oil is relatively new to the market place, but research looks promising. Two studies found that it’s effective at reducing free radicals formed during the cooking process thanks to its high antioxidant levels.
Olive Oil Benefits Beauty
The powerhouse benefit in extra virgin olive oil is the amazing skin and body protecting polyphenol named hydroxytyrosol. Studies show that it has among the greatest free-radical absorbing capacities of any ever studied. Hydroxytyrosol has more antioxidant power then green tea and will help reduce inflammation to the skin. Containing beta carotene, vitamin A, Vitamin E, D and K along with protecting phenolic compounds and many more healthful nutrients shown to have beneficial effects on almost every bodily function from condition of our skin and hair to the maintenance of the aging process.
Buy as you need
Store in cool dark place, use in small amounts, and avoid long exposures to heat, light and air. I use extra virgin olive oil (mostly on cold applications) and recently rice bran oil, both sparingly. Also, get the most from a small amount of oil by making rubs infused with citrus, herbs and spices before tossing with root vegetables to roast or grill, fish to sear or bake, and just simply with fresh picked garden tomatoes now “That’s Amore”.
Bottom Line: Less is More
More health benefits that is! Because I spent over a quarter century cooking for many doctors and especially one very special couple, Dr. Cadwell Esselstyn Jr. and his wife Ann, who successfully teach a vegan no-fat diet, I have come to believe less oil of any kind has the most benefits. Ann advises me to say less to none.
One of the best ways to cut back is to eat less of them. By abstaining you lose the desire. If you drank whole milk, then switched to 2%, then 1%, then fat free skim you would think whole milk would be overly rich and thick if you were offered it. This example of saturated fat holds true for oil, sodium and sugar.
So, try this great tasting less fat 30 minute tomato sauce and see for yourself. In 2 quart sauce pot heat one tablespoon of extra virgin olive oil, then add ½ cup of small diced sweet onions and sauté until translucent. Add 1 tablespoon fresh finely chopped garlic and cook two minutes. Add one 28 ounce can crushed tomatoes (unseasoned with no added sugars) with ¼ teaspoon of black pepper and ¾ teaspoon of kosher salt. Bring to a simmer, add 1 tablespoon dried basil, one teaspoon dried oregano and simmer partially covered for 20 minutes and serve.
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