Avocado Oil for Healthy Paleo Cooking
With paleo stars like coconut oil, olive oil, and bacon fat, choosing the right oil can be a little intimidating. You might find your kitchen more complicated by adding yet another cooking oil. I assure you, every oil has a purpose, and the rich texture of avocado oil cannot be overlooked when preparing your next meal. Its taste alone is enough to add it to your cooking oil arsenal, but its health benefits are also a great reason to choose this oil over other, non-paleo friendly choices.
Why use Avocado Oil for Cooking?
Avocado oil is extracted from the flesh of the fruit itself, instead of the seed like most other oils. It has a milder taste compared to olive oil. Avocados boast major health benefits, but the oil is just as great for you, both inside and outside the body. Dry itchy scalp? Make an avocado hair treatment that will relieve itch while promoting hair growth. While all oils help provide good, monounsaturated fats, avocado oil also contains high levels of potassium, Vitamin A, E and D. It’s also rich in Omega 3 fatty acids which have been shown to reduce inflammation, high cholesterol, and blood pressure while helping to ease arthritic pain and even depressive symptoms. Avocado oil has a flash point of up to 500 degrees Fahrenheit, which makes it ideal for high-temperature cooking. Extra-virgin olive oil has a smoke point of 405 degrees Fahrenheit and coconut oil’s smoke point is 350 degrees Fahrenheit. It is extremely important not to exceed the smoke point temperatures when cooking with oils. When the oil is overheated the fat starts to break down and releases harmful free radicals.
Homemade Avocado Mayonnaise
Perhaps one of my favorite avocado oil recipes is avocado oil mayonnaise. It’s paleo friendly, and a great, creamy addition to any paleo wrap or chicken salad. It’s quick, easy, and tastes amazing. Plus, by using an immersion blender, you dodge the dreaded “one drop of oil at a time” technique that is so often seen in homemade mayonnaise recipes.
16oz avocado oil
2 large eggs
Pinch of salt
Squeeze of lemon juice
1/2 tsp dry mustard (optional)
Dump all ingredients in a large glass jar or similar container. Using an immersion blender, blend all ingredients together for about 30-40 seconds, starting from the bottom of the jar and working your way upward.
Sautéed Squash and Zucchini
An obvious use for this cooking oil is cooking delicious, seasonal vegetables. Unlike coconut oil, avocado oil is best for sautéing, broiling, or roasting. This isn’t one you’d want to use for pan frying homemade plantain chips or paleo chicken nuggets. However, it’s absolutely perfect for roasting or sautéing summer squash!
2-3 yellow squash, rough chopped
2-3 zucchini, rough chopped
1 Tbs avocado oil
Salt to taste
Heat skillet over medium-high heat and add oil. Heat until slightly bubbling, then add chopped squash. Saute until crisp and tender (about 7-10 minutes), and remove from heat. Add salt if desired, and toss to coat.
If you haven’t use avocado oil for cooking, there’s no better time than now! It holds many nutritional benefits, including beta-sitosterol which aids in reducing heart disease. Even if the avocado fruit is not your go-to snack, try its oily counterpart. You may be surprised at how delicious, healthy, and versatile this cooking oil can be!
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