Last night while signing up a member I was asked a question I realized I often get - what oils do you use for your salad dressing? Seriously. As I think back, I'm probably asked this question seven out of ten times when I'm advising someone about their nutrition. So I decided it was probably time to write about it.
I've included an image of one of my cupbards, but in this article I'm going to focus on the oils that I use and when to use them.
I buy these three oils on a fairly regular basis. On occasion, when I run really low and have not accumulated enough items to justify a larger order, I run to the Scripps Ranch Farmers Market and buy my oils from the Morocco Oils and Spices booth. The oils are all sourced from their farm and I absolutely love them.
Avocado Oil vs. Olive Oil
I use avocado oil for cooking and frying because it has a high smoke point. The smoke point is higher than olive oil so if you're frying anything or cooking chicken over the stove, avoid the dark oil result that comes from olive oil by using avocado oil. Olive oil has its place when cooking fish since seafood typically does not require high temperatures to cook quickly.
I use coconut oil when making stove-top meals as well. I use it interchangeably with olive oil just to change the types of oils I ingest. Coconut oil contains fatty acids and has powerful medicinal properties as well. Additionally, coconut oils contain MCTs (medium chain triglycerides), as apposed to long chain triglycerides, which are not as good for you and found in foods that contain higher saturated fats. MCTs are digested differently and more efficiently by the body.
How I make my salad dressing
I keep it simple. I have a few mason jars lying around and I make my dressing to last about a week. Here's my ingredient list:
1. Kirkland Signature Himalayan Pink Salt, give it a few grinds
2. Kirkland Black Pepper, use sparingly
3. Kirkland Olive Oil or Farmers Market Olive Oil
4. Organic Vinegar
Usage amounts will depend on how many servings you need. I'll leave that up to you.
That's it. I told you I keep it simple.
The reason I make my own dressing rather than buying it made
Pick up a pre-made salad dressing at the grocery store, any bottle, even one at a place like Trader Joes or Sprouts, and you will find the majority of them contain sugars or other ingredients meant to prolong the shelf life. I just don't bother any more when it only takes me a couple of minutes to make my own healthy dressing.
You won't believe how many unnecessary calories can be wasted through dressings. I like to be able to have as much control as I can over the ingredients in my food.
Are you doing something similar already? If you have any suggestions on ingredients or products please share it. I'm always willing to try something new and tasty if it makes healthy sense.
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