The Best Superfood Oils to Include in Your Recipes

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One of the things I love about cooking is that I get to experiment with all kinds of seasonings, spices, flavors and oils. A lot of folks, however, are afraid to put too much oil in their recipes, for fear of gaining weight from added calories. While it is true that adding oil to your meals adds on calories, the focus should be on the nutritional benefits of the whole meal, rather than just the caloric intake.

For example, if you are including oil in with your salads, soups, stews and other plant-based meals, you are still getting a handful of vital nutrients your body will thank you for. If you are too focused on counting calories, you may find yourself not nourishing your health to its fullest potential, or you may fall into the “diet foods” trap.

Using oil in recipes adds flavor, can add omegas if you don’t eat fish, and can help give your skin a nice glow from the inside out. Oils are also great to use as condiments or salad dressings in place of the highly processed products you may find at grocery stores. Here’s a round-up of some of the oils I like using in recipes, and how they can give you a natural beauty boost! 

Six Superfood Oils to Include in Your Recipes!

Hemp Oil: Hemp oil has a nutty flavor and is commonly used in salad dressings, blended in with dips, or for flavor after a recipe is cooked. It is known that cooking with hemp oil, rather than using raw, can reduce its benefits. Hemp oil contains essential fatty acids, which some believe are the perfect ratio between Omega 6 and Omega 3. 

Chia Seed Oil: We like using raw chia seeds in all kinds of recipes like desserts, baked goods, juices and smoothies. Chia seed oil is extracted from the seed and can be used by itself or blended with other oils. This oil is packed with antioxidants and minerals such as calcium.

Avocado Oil: Just like whole avocados, avocado oil is a great form of healthy fats, and is equally tasty. Some avocado oils contain vitamin E, amino acids and anti-inflammatory compounds. Avocado oil tastes great in ceasar salad dressings and blended in with pestos. We also use avocado oil for natural beauty remedies.

Coconut Oil: Coconut oil has been getting a bad rap lately, but we still enjoy its taste and use it regularly as moisturizer for our skin and hair. Coconut oil is safe to heat and use in cooked dishes such as vegetable sautés and stews. Even though there aren’t quite enough studies to support the benefits of coconut oil, there are still some trials that show benefits for female fat loss and improved energy.  

Almond Oil: Almond oil contains healthy fatty acids which can help lower cholesterol. It’s also believed that almonds can increase the levels of good “gut” bacteria. Almond oil is another example of oils that tolerate high heat well, so it’s a good to use for frying. It pairs well with lettuce/fruit salads calling for oil/vinegar mix; and sooaked, crushed almonds can be used for thickening dessert recipes. Almond oil is also great as a massage oil (just mix in a few drops of your favorite essential oil).

Flaxseed Oil: Promising studies are showing that flaxseed oil may help fight heart disease, certain cancers and diabetes. It’s packed with Omega-3s, fiber and lignans. This oil has a lower “heat” point, so I don’t generally use it in the frying pan. It can be added to smoothies, used in dressings, added to a stir-fry right before serving, drizzled on pasta with seasonings, or is great as a dipping oil with specialty vinegars and seasonings.