You have several options for cooking with Healthy Seed Oils (or actually healthy vegetable oils). Some recipes incorporating healthy seed oils into your cooking are below. The use of two particular seed oils enhances flavor and provide important health benefits. In fact, extra virgin olive oil (EVOO) (cold-pressed) and avocado oil are very versatile and nutrient rich.
Moreover, these nine recipes make it easy to bring the benefits of EVOO and avocado oil to any meal. With these oils, you’re not only cooking delicious dishes, but you’re also choosing options that support a healthy lifestyle! But don’t stop here with these few ideas. Have fun! Be adventurous! Find more recipes for cooking with healthy seed oils for appetizers, salads, and main courses to balance and minimize the Omega-6s you ingest during the day.
These Delicious Recipes are So Simple It’s Hard to Believe You are Cooking with Healthy Seed Oils
1. Simple Lemon Olive Oil Dressing
Ingredients:
- 3 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp honey or maple syrup
- Salt and pepper to taste
Instructions:
- Whisk the olive oil, lemon juice, honey, salt, and pepper together in a small bowl.
- Drizzle the dressing over salads or over steamed veggies. It adds a tangy flavor that goes well with greens!
2. Avocado Oil Veggie Stir-Fry
Ingredients:
- 2 tbsp avocado oil
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 carrot, thinly sliced
- 1 zucchini, chopped
- 1 tbsp low-sodium soy sauce or tamari
- Salt and pepper to taste
Instructions:
- In a large pan, heat the avocado oil over medium-high heat.
- Add the vegetables and cook for about 5-7 minutes, stirring often, until they’re tender but still crisp.
- Mix in the soy sauce, salt, and pepper. Enjoy this recipe as a side dish or add cooked chicken for a complete meal.
3. Garlic and Olive Oil Pasta
Ingredients:
- 1/4 cup extra virgin olive oil
- 3 cloves garlic, sliced thin
- 8 oz pasta of choice
- Fresh parsley, chopped
- Salt and pepper to taste
Instructions:
- Cook the pasta according to the package directions.
- In the interim, while the pasta cooks, heat the olive oil over low heat in a skillet.
- Add the garlic and cook it until golden or about 2 minutes.
- Drain the pasta and toss it with the garlic olive oil coating it completely. Season the coated pasta with salt and pepper.
- Sprinkle parsley on top and serve.
4. Avocado Oil Roasted Sweet Potatoes
Ingredients:
- 3 tbsp avocado oil
- 2 large sweet potatoes, cubed
- 1 tsp paprika
- Salt and pepper to taste
Instructions:
- First, preheat oven to 425°F (220°C).
- Toss the sweet potatoes with the avocado oil, paprika, salt, and pepper.
- Spread the sweet potatoes evenly on a baking sheet. Roast for 25-30 minutes, flipping the potatoes halfway through, until they’re golden and crispy.
5. Olive Oil and Herb Marinated Chicken
Ingredients:
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice
- 1 tsp dried rosemary
- 1 tsp dried thyme
- Salt and pepper to taste
- 2 boneless, skinless chicken breasts
Instructions:
- In a small bowl, thoroughly mix the olive oil, lemon juice, rosemary, thyme, salt, and pepper.
- Pour the mixture over the chicken breasts and marinate for a minimum of 30 minutes.
- Grill or bake the chicken until throughly cooked (approximately 6-8 minutes per side depending on the thickness of the chicken breasts.
- Plus, this can serve as a complete meal with nothing more than some grilled veggies.
6. Avocado Oil and Balsamic Veggie Salad
Ingredients:
- 2 tbsp avocado oil
- 1 tbsp balsamic vinegar
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, sliced thin
- Salt and pepper to taste
Instructions:
- Toss the cucumber, cherry tomatoes, and red onion together in a large bowl.
- Whisk the avocado oil and balsamic vinegar together.
- Pour the Avocado Oil/Vinegar mixture over the salad and season with salt and pepper.
- Not to mention, this refreshing salad is a great side dish or you can top it with grilled chicken for a complete meal!
7. Grilled Salmon with Herb Olive Oil Marinade
Ingredients:
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice
- 1 tbsp chopped fresh dill or parsley
- 1 tsp garlic powder
- Salt and pepper to taste
- 2 salmon fillets
Instructions:
- Mix the olive oil, lemon juice, dill (or parsley), garlic powder, salt, and pepper in a small bowl.
- Pour the mixture over the salmon fillets and marinate it for 20 minutes.
- Grill the salmon over medium heat for 4-6 minutes on each side or until salmon is throughly cooked. The marinade gives the salmon a phenomenal fresh flavor.
8. Avocado Oil Sautéed Zucchini and Mushrooms
Ingredients:
- 2 tbsp avocado oil
- 2 medium zucchinis, sliced
- 1 cup sliced mushrooms
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat the avocado oil over medium-high heat in a medium pan.
- Add the zucchini and mushrooms. Add thyme, salt, and pepper to season.
- Sauté the ingredients for 5-7 minutes, or until the veggies are just tender. This makes an excellent side dish to any meal.
9. Olive Oil and Honey Roasted Carrots
Ingredients:
- 2 tbsp extra virgin olive oil
- 1 tbsp honey
- 6-8 large carrots, sliced diagonally
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Mix the olive oil, honey, salt, and pepper in a bowl and add the carrots. Toss the ingredients until they’re well coated.
- Spread the carrots out on a baking sheet. Roast for about 20-25 minutes or until tender. The natural sweetness of carrots is enhanced, creating a wonderful, savory side dish.
Tips for Healthy Cooking Using Seed Oils
- Use High-Quality Seed Oils: Invest in good quality Avocado Oil and EVOO for better flavor and health benefits. But if you have to use any other oils, only use oils that are cold-pressed or organic. Nevertheless, EVOO and Avocado oils are the best for your health. So don’t skimp. In fact, ensure you always have plenty of these two oils on hand.
- Store Properly: Storing oils in a cool, dark place will prevent them from going rancid.
- Experiment with Flavors: Hence, don’t be afraid to try these oils with various seasonings in your cooking! Without a doubt, each oil has its own unique flavor that can enhance various dishes.
Healthy Cooking with Extra Virgin Olive Oil and Avocado Oil
In fact, when it comes to cooking with healthy seed oils, extra virgin olive oil (EVOO) and avocado oil are two of the best choices you can make. Indeed, both are nutrient rich with healthy fats, especially monounsaturated fats. Healthy Fats are known to support heart health, reduce inflammation, and help us absorb important vitamins from our food. Unlike many other oils, these two are minimally processed, meaning they’re closer to their natural state and packed with nutrients and antioxidants that benefit our bodies.
Despite the many oils out there, EVOO and avocado oil stand out for anyone looking to eat healthier without giving up delicious flavors. Just be mindful to try to watch the omega-6 to omega-3 ratio of between 2:1 and 4:1. Furthermore, according to University Health News, “When properly balanced with omega-3s, omega-6s are excellent for your health.” Western diets, however, are generally in the 16:1 ratio (omega-6 to omega-3).
According to Harvard Health Publishing, Harvard medical School, “To improve the ratio of omega-3 fats to omega-6 fats, eat more omega-3s, not fewer omega-6s.” They continue by quoting Dr. Dariush Mozaffarian, an assistant professor of medicine at Harvard-affiliated Brigham and Women’s Hospital, who stated, “Omega-6 fats are not only safe but they are also beneficial for the heart and circulation.” If you are going to ingest a lot of omega-6, balance it by eating more omega-3 rich foods.
Undoubtedly, one of the best things about these oils is how versatile they are. EVOO has a unique, rich taste that’s perfect for dressings and finishing dishes, while avocado oil has a mild flavor and a high smoke point, making it ideal for cooking at higher temperatures. By choosing these oils over others, we can enjoy flavorful meals while knowing we’re doing something good for our health.
So have some fun. Get adventurous! Play around and research more recipes using these fantastic nutrient rich oils! You’ll be surprised how many absolutely incredible recipes you can find that help you balance your meals and make cooking an adventure. In fact, have a cooking party with each couple or individual bringing a healthy seed oil recipe and the ingredients. Or, better yet, throw a picnic where everyone brings a dish incorporating one of the healthy seed oils.
So Want to know more Beyond Cooking with Seed Oils
For this reason, a better overall understanding of Seed Oils is provided, the good and the bad. See the information in our article. Subsequently, it provides more detailed information on seed oils. But ultimately, you now know that it is very important to maintain a balance between the Omega-6s and Omega-3s. In fact, you can choose healthier, cold-pressed oils for cooking, frying, and salad dressings. So find recipes that incorporate the oils that are better for your health. Indeed, have some fun with it. Check the basics HERE.
Of course, for a deeper understanding of the risks associated with processed seed oils, check out this information. As a matter of fact, chronic inflammation can be caused by excessive industrial (chemically-processed) seed oils. Undoubtedly, chronic Inflammation is linked to a number of health risks, including heart disease.
It’s important to know what to look for when you’re shopping for the ingredients. And it is just as important to know how to read the labels on the oils you are using in food preparation or in salads. For that reason, I’m sharing an article that provides information on the tricks of the trade and what tells you an oil is or is not a good pick. Here’s a challenge: next time you go to the store, after reading the article, see how many of your snacks—and that includes your “healthy” snacks—are actually healthy. What I found is other than fresh fruit every one of my snacks is made with processed seed oils. Now, let’s be realistic. Does that mean I’ll never snack again? No. What it does mean is I will plan the snacks and the quantity to minimize the risk.
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