11 Healthiest Cooking Oils

Olive oil isn't your only option. From coconut to sesame, learn how to take advantage of the flavor, nutrition, and cooking profiles of the many healthy oils available at your natural foods store.

Confused by all the processing methods and terms? Here's your cheat sheet:

• Expeller-pressed: Oil is mechanically extracted by squeezing nuts, seeds, fruits, legumes, or grains under very high pressure, without using solvents.
• Cold-pressed: Oil is expeller-pressed, but friction is reduced so the temperature is kept below 120 degrees during processing.
• Refined: Tiny particles may remain in extracted oils; to make refined oils, particles are filtered out. Refined oils may also be bleached and deodorized to create a neutral flavor and color.
• Unrefined: Tiny particles remain in the oil, enhancing flavor, aroma, and nutritional value. Because particulate matter lowers an oil’s smoke point, unrefined oils should only be used unheated or for very low-heat applications.
• Heat extraction: Pressed oils may also be heated during the extraction process to break down the material and allow greater quantities of oil to be extracted.
• Chemical extraction: Solvents like hexane are used to break down plant walls and allow oils to be more easily extracted.

Almond Oil

Made by expeller pressing the oil in ground almonds; available refined and unrefined.

Benefits: Increases healthy HDL cholesterol while lowering harmful LDL, supports immune function and liver health, alleviates irritable bowel syndrome, and may reduce colon cancer risk.

Smoke point: 420 degrees

Flavor: Light, clean, and mildly sweet; unrefined has a nutty, toasty flavor with buttery undertones.

Uses: Refined‘s high smoke point makes it best for stir-frying, roasting, grilling, and other high-heat applications. Use unrefined for salad dressings, in dips, and to drizzle on cooked dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 70% mono, 17% poly, 8% sat

Avocado Oil

Made by grinding and then expeller pressing avocado flesh; available refined and unrefined.

Benefits: Decreases inflammation and improves cholesterol balance; may increase absorption of antioxidant carotenoids.

Smoke point: 520 degrees

Flavor: Rich, clean taste and lush mouthfeel. Unrefined is emerald green, with a buttery flavor and grassy undertones. Refined has a mild, neutral flavor with the slightest hint of avocado taste.

Uses: Refined is best for high-heat grilling, frying, or roasting. Use unrefined for salad dressing, in pesto, or as a dip for bread. Refrigerate.

Price: $10 to $12 for 8 ounces

Fats breakdown: 71% mono, 14% poly, 12% sat

Canola Oil

Made from rapeseed, a mustard-family plant; usually chemically extracted using solvents, but also expeller-pressed. To avoid GMOs, buy organic; 80 percent of canola is genetically modified.

Benefits: Lowers total and LDL cholesterol and triglycerides; improves insulin sensitivity.

Smoke point: 400 degrees

Flavor: Extremely neutral but provides a dense mouthfeel; pale color.

Uses: Good for high-heat roasting, broiling, baking, and stir-frying, or as a blank canvas for creating mayonnaise or salad dressings.

Price: $8 to $10 for 1 liter

Fats breakdown: 63% mono, 28% poly, 7% sat

Coconut Oil

White and solid at room temperature; clear and liquid when warmed. Virgin coconut oil is expeller-pressed; also available refined.

Benefits: Antibacterial, antifungal, and antiviral; may reduce total and LDL cholesterol while raising HDL cholesterol.

Smoke point: 350 degrees (unrefined); 400 degrees (refined)

Flavor: Unrefined has a creamy, oily texture, caramel-buttery flavor, and rich scent and taste. Refined is more neutral.

Uses: Refined works great for sautéing, stir-frying, roasting, and grilling. Use unrefined in baked goods, Asian-inspired dishes, or as a spread.

Price: $7 to $14 for 16 ounces

Fats breakdown: 6% mono, 2% poly, 87% sat

Flaxseed Oil

Made by pressing crushed brown flaxseeds, a process that removes healthy lignans. Some brands add lignans back to make "high-lignan" flaxseed oil.

Benefits: High in alpha-linolenic acid (ALA); may reduce risk of diabetes, cancer, arthritis, osteoporosis, and autoimmune and neurological disorders.

Smoke point: Do not heat

Flavor: Warm and nutty with bitter undertones and an aggressive, but not unpleasant, aroma.

Uses: Drizzle on oatmeal or cooked vegetables, use in salad dressings, and toss with quinoa or other grains. Refrigerate.

Price: $8 to $9 for 16 ounces

Fats breakdown: 19% mono, 68% poly, 9% sat

Grape Seed Oil

Extracted from grape seeds (generally from wine grapes), typically via chemical solvents; to avoid solvents, choose expeller-pressed.

Benefits: High in vitamin E; however, contains high levels of omega-6s and polycyclic aromatic hydrocarbons (PAHs), a result of the extraction process.

Smoke point: Do not heat.

Flavor: Neutral in flavor and aroma, with a rich, heavy texture.

Uses: Good for moisture-rich baking, dressings, and mayonnaise, where a neutral flavor is needed.

Price: $8 to $12 for 16 ounces

Fats breakdown: 17% mono, 71% poly, 12% sat

Hemp Oil

Made by cold-pressing Cannabis sativa seeds (part of the marijuana family but with no THC, the psychoactive component).

Benefits: Contains chlorophyll and toco-pherols, antioxidants that support immune function and protect the heart.

Smoke point: Do not heat.

Flavor: Earthy, grassy flavor with mushroom undertones; deep green color.

Uses: Use in dips, dressings, and pesto, or drizzle on steamed kale or sweet potatoes. Refrigerate.

Price: $12 to $16 for 16 ounces

Fats breakdown: 14% mono, 77% poly, 6% sat

Olive Oil

Extra-virgin is cold-pressed from the first olive pressing; "virgin" or "pure" is heat-extracted. Organic or California Olive Oil Council (COOC) labels signal no adulteration with cheap oils.

Benefits: Increases heart-protective HDL cholesterol; polyphenol antioxidants promote bone growth and reduce cancer risk; rich in vitamin K.

Smoke point: 420 degrees

Flavor: Extra-virgin, from the first pressing, has leafy, herbal, peppery under-tones. All varieties offer robust flavor, rich texture, and a green-gold hue.

Uses: Grilling, baking, and sautéing. Drizzle extra-virgin on tomatoes and steamed greens. Use any kind in salad dressings.

Price: $9 to $15 for 1 liter (pure); $12 to $20 for 1 liter (extra-virgin)

Fats breakdown: 73% mono, 11% poly, 14% sat

Rice Bran Oil

Extracted from the germ and inner husk of rice grains; most kinds are chemically extracted. Look for cold-pressed varieties, which are not heated during extraction.

Benefits: Contains vitamin E tocotrienols that lower LDL cholesterol, stem inflammation, and reduce cancer risk; rich in vitamin K.

Smoke point: 490 degrees

Flavor: Light and clean, with a fresh, neutral flavor and delicate aroma.

Uses: High-heat stir-frying, grilling, roasting or sautéing, or in dressings or mayonnaise when a neutral flavor is desired.

Price: $7 to $9 for 16 ounces

Fats breakdown: 39% mono, 35% poly, 20% sat

Sesame Oil

Made by expeller-pressing or chemically extracting oil from sesame seeds; available refined or unrefined. Seeds roasted before pressing yield fragrant, toasted sesame oil.

Benefits: Rich in anti-oxidants and abundant in lignans and phenols, which may ease diabetes symptoms.

Smoke point: 410 degrees

Flavor: Light and nutty; toasted sesame oil is dark brown, with a distinctive roasted scent.

Uses: Ideal for broiling and high-temperature stir-frying. Unrefined works well for light sautées, tossed with grains, or in salad dressings. Lightly drizzle toasted oil over finished dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 40% mono, 42% poly, 14% sat

Walnut Oil

Made from dried and expeller-pressed walnuts; available refined and unrefined.

Benefits: Contains omega-3 fats that protect against prostate cancer and diabetes, reduce inflammation, promote heart health, and stave off bone loss.

Smoke point: 400 degrees

Flavor: Bold and pleasantly heavy, with a decadent nut flavor and earthy notes.

Uses: Refined is good for moderate-heat sautéeing and baking. Use unrefined as a finishing oil: Toss with cooked beets, add to salad dressings, and drizzle over cream soups. Refrigerate.

Price: $10 to $14 for 8 ounces

Fats breakdown: 23% mono, 63% poly, 9% sat

[via Delicious Living]

7 Egg Label Claims You Need to Know

For the first time in more than 50 years, eggs could be sold in a new healthy light and not with a cholesterol warning. This all depends if the Dietary Guidelines Advisory Committee files its springtime report with USDA and HHS (after the public comment period), and sticks to its decision to no longer caution against eating foods that contain cholesterol.

Either way, eggs are great any time of the day; for breakfast, lunch or dinner or even a quick snack, they provide a ton of nutrition for low cost, and they don’t take long to prepare. So what kinds of eggs should you choose? Here are some of the different ways eggs are marketed in the US:

• Cage-free or free-roaming: Over 90 percent of hens are raised in cages that are between 48 and 68 square inches. Birds that are cage-free or free-roaming are not caged; however, they likely were still raised within the confines of a small building and generally do not have access to the outdoors. So this is a distinction without much of a difference.

• Certified humane: For a farm to make this claim, it must meet specific criteria: The hens may not be caged; their feed must be vegetarian and contain no antibiotics; and the birds need to live in a natural environment that allows for behaviors like preening and scratching.

• Fertile: These are eggs that, when incubated, will develop into chicks. They are no more nutritious than other eggs and are usually priced higher than others. Usually fertile eggs are cage free and come from hen houses where roosters roam as well; some consumers believe this is a more natural habitat.

• Grass-fed/Pastured: There is no USDA-approved definition of this term when it comes to hens. Farms touting grass-fed egg laying hens claim their hens are as close to being “wild” as possible. Grass-fed hens are usually allowed to roam freely and so they eat a variety of things found in their natural habitat: grass, bugs, and whatever animals they might catch and kill. All of these (individually and together) contain adequate protein. (Including vegetation) Because this term is not USDA regulated, if you are interested in purchasing grass-fed eggs it may be best to get to know your farmer and their farming practices.

• Hormone free: The use of hormones in poultry has been banned since the 1960s. So by law, all eggs are hormone-free. If a carton offers this claim alone, it’s a waste of money if it costs more.

• Natural: This is another meaningless term. According to regulations from the U.S. Department of Agriculture and the Food and Drug Administration, no additives or colors can ever be added to eggs.

• USDA-certified organic: This means that the hens have eaten only organic feed and grain grown without fungicides, herbicides, commercial fertilizers, and pesticides and that their diet hasn’t contained any animal or poultry by-products. The hens also have not been given any antibiotics or growth hormones, and they’ve been allowed access to the outdoor.

So what are the best eggs for your nutrition buck? Look for pastured eggs or those that have access to the outdoors (although this is no guarantee); also get to know your local farmers and find out how their chickens are raised – this is your best bet for the best nutrition and for supporting your local economy and community.

According to Mother Earth News, one (of many) study demonstrated that free-range or pasture-raised chicken eggs have four to six times more vitamin D (one of the only natural sources), three times more vitamin E, two-thirds more vitamin A, one third less cholesterol, and seven times more beta carotene. They also have two times more omega-3 essential fatty acids, and some would say a better taste. Buying eggs from a local farmer also ensures their freshness, you know they were produced only days before.

In any case, eggs are a great all day long and all year round!

[via Supermarket Guru]

7 Waters That Deliver Innovative Nutrition

Coconut water, the subtly sweet and electrolyte-filled beverage touted as nature’s energy drink, recently exploded in popularity. And it opened the floodgates: On today’s store shelves, you’ll find even more unusual specialty waters that deliver hydrating alternatives to sugary fruit juices and sodas.

In addition to fewer calories, these new “waters” offer perks such as vitamins and minerals, antioxidants, electrolytes, and, notably, sustainable ingredients sourced from North America rather than Southeast Asia, where coconuts are typically harvested before they’re shipped to the United States. Check out these natural quenchers—sometimes enhanced with yummy ingredients—for unique taste and health benefits.

Alkaline Water

What it is: Alkaline water is infused with trace minerals like calcium, magnesium, sodium, and potassium to elevate its pH to 9.5 (neutral is 7).

Why we love it: Most American diets contain too many acid-producing animal products and insufficient alkaline-promoting fruits and vegetables. Some believe drinking alkaline water counteracts this imbalance to improve bone and muscle health.

The facts: One study published in The American Journal of Clinical Nutrition found that older adults who followed an alkaline diet for three years maintained more muscle mass than the control participants.

Try: Essentia Alkaline Water

Almond Water

What it is: Not to be confused with almond milk, which comes from ground almonds, almond water is made with boiled sliced almonds, water, cane sugar, and almond extract.

Why we love it: It’s delicious! Almond water differs from other plant-based drinks because it doesn’t claim to be uniquely functional. It’s simply a refreshing, slightly sweet sipper to enjoy alone or with meals.

The facts: The first nationally available almond water uses a traditional French recipe from the founder’s grandmother.

Try: Victoria's Kitchen Almond Water Original

Artichoke Water

What it is: A whole artichoke—including the heart, stem, leaves, and flower—is extracted into a bottle using a proprietary method to retain nutrients.

Why we love it: Sometimes balanced with lemon and fresh mint and packing just 40 calories per 8 ounces, artichoke water delivers liver-supporting phytonutrients like silymarin.

The facts: Artichokes are typically harvested close to manufacturing facilities in California, so they boast a low carbon footprint.

Try: Arty Artichoke Water

Cactus Water

What it is: Juice and extract from the prickly pear cactus is blended with water and other natural ingredients such as lemon and stevia.

Why we love it: Popular in Latin America, prickly pear is rich in antioxidants and carotenoids, magnesium, and vitamin C.

The facts: Southwestern folk medicine uses prickly pear cactus fruit and juice to treat maladies from diabetes to hangovers.

Try: Caliwater Cactus Water

Coconut Water

What it is: Slightly bittersweet coconut water comes from the clear liquid found in young green coconuts.

Why we love it: Touted as nature’s ultimate hydrator, coconut water contains high levels of electrolytes like potassium, magnesium, and calcium.

The facts: In remote areas of the world, doctors have successfully used coconut water intravenously to rehydrate patients in emergencies.

Try: Harmless Harvest 100% Raw Coconut Water Dark Cacao

Maple Water

What it is: Though traditionally processed into maple syrup, maple water is the unrefined tree sap that naturally travels through maple tree trunks in the spring thaw.

Why we love it: Slightly sweet and mild flavored, this refreshing beverage contains dozens of phytonutrients, including some unique to tree waters.

The facts: Drinking maple water conserves American forests by providing landowners a way to monetize their forests without cutting trees down.

Try: Vertical Water 100% Pure Maple Water

Melon Water

What it is: The best melon waters contain one cold-pressed ingredient: watermelon.

Why we love it: This energizing beverage is rich in anti-inflammatory antioxidants, potassium, and citrulline, a muscle-supporting amino acid—making it a fantastic sports drink.

The facts: Some melon waters incorporate the watermelon rind, which contains even higher concentrations of citrulline.

Try: WtrMln Wtr Cold Pressed Juiced Watermelon

Cashew: the next coconut water?

Usually left on the ground to rot, bright-red and yellow cashew apples are the stems left over after cashew nuts are plucked for harvest; they’re tangy, sweet, and packed with vitamin C. Now, a few large companies are putting this previously ignored resource to good use. PepsiCo India recently teamed up with the Clinton Foundation (yes, those Clintons) to collect cashew apples from a local network of small-scale farmers in India, turning the crop into a mixed-fruit drink (sold in India) and replacing more expensive ingredients like apple, pineapple, and banana. The dozen or so growers told The New York Times that this season’s cashew apple sales raised their families’ incomes by as much as 20 percent.

[via Delicious Living]

The Best Apples for Baking

Brown Butter Apple Loaf

Apples are one of our favorite fruits to bake with — they're inexpensive, easy to find, available year round, and last a long time. Whether they're baked into a pie, grated into muffins, or shingled into a beautiful tart, this fruit can do it all. But not all apples are designed for baking, so here's what you need to know!

Texture Is Key

When baking with apples, you need to keep in mind that texture is really important. Good baking apples have a balance of intense sweet-tart flavor and will not fall apart when thrown into the oven. They should hold their shape and not turn into mush — remember, you're not making applesauce!

Also remember that sometimes baking apples don't taste so great raw and out of hand but are delicious once baked up. Since there are so many apple varieties out there and what's available to you may be very region dependent, here's a list of some of our favorites.

Good Apples for Baking

• Baldwin
• Braeburn
• Cameo
• Cortland
• Empire
• Fuji
• Gala
• Golden Delicious
• Granny Smith
• Honeycrisp
• Honey Gold
• Jonagold
• Jonathan
• Melrose
• Mutsu (Crispin)
• Northern Spy
• Opalescent
• Orin
• Pink Lady (Cripps Pink)
• Rome Beauty
• Rhode Island Greening
• Winesap

Free-form Apple Tart

Tips for Baking with Apples

• Variety. Using a blend of tart and sweet apples makes for a more complex-testing pie. A blend of apples will also contribute varying textures.
• Chopping. When cutting up apples for quick breads and muffins, cut some of the pieces smaller so they "melt" more into the batter as they cook and break down.

What apples do you like to bake with?

[via the kitchn]

Kale, That Special Someone

 

Finding that special someone is not an easy task. You may try out all different types before you settle on one, if you settle at all! This Valentine’s Day treat yourself (and possibly a romantic partner) to your favorite type of kale. There’s more than one you ask? Yes, yes my friends, there is more than one type of kale. Each type is exactly how we like ‘em – rich, health conscious, and the talk of the town.

Curly Kale: At the top of the popularity chain, it’s known for its distinct qualities. A little ruffled around the edges, but easy to chop when fresh. Some like ‘em younger, and we can’t blame them! The older they get the more bitter to the taste. Yeah, you can say that again.

Lacinato Kale (aka Dinosaur Kale): Don’t be turned off by the slightly wrinkly and firm touch. It is sweeter and more delicate than the curly kind, and holds its texture even after a match with the frying pan! These dark blue-green leaves may be the match for you.

Red Russian Kale: It’s always blushing, but can you blame it? Its red and purple leaves are often described as sweet, yet mild, with a bit of peppery-ness. Be sure to avoid its stem though. Unless you’re looking for a stomach ache – it’s hard to swallow!

Redbor Kale: Last but not least, is the most colorful of the bunch. Known for its looks, the deep red and purple leaves make for a great trophy plant! Yes it is edible, but it doesn’t hurt to sit and stare at each other before bringing out the cutting board.

Be sure to test out each type before making any hasty decisions. You’ll never know what you’re missing out on, unless you step out of your comfort zone! KALE UP!

[via WPRawl]

6 Tips for Growing Winter Salad Greens

Summer's over, but there's no reason why you can't enjoy fresh, delicious salad greens throughout the winter months. With just a few small adjustments to your gardening methods and techniques,you'll be able to grow your own tasty winter salad greens all year round.

There are several hardy varieties of winter salad greens perfectly suited to colder climates. While the usual spring and summer varieties need warm weather, or a greenhouse, these leafy vegetables can be cultivated even in chilly temps. Learn how to sow seeds for winter salad greens with our easy gardening tips.

6 Tips for Growing Winter Salad Greens

1. Prepare your soil - If you're growing your winter salad greens outside, find a sheltered and sunny spot in your garden. Or choose large and narrow containers or pots for growing in a greenhouse or polytunnel. It's important to choose a spot (or pot) with good drainage as seedlings can freeze if left in pools of water. Sift your soil into a fine grade if using your own compost, and add any necessary nutrients such as lime or potassium to make potting soil.

2. Sowing the seeds - The ideal time for sowing seeds is between early September and late November, depending on the first estimated frost date in your area. Sow your seeds in short and shallow rows, spaced as instructed on your seed packet. Cover with a thin layer of soil and water. If you have sown your seeds outside and a cold night is in the forecast, cover them with a fleece or cloches to protect them. For a continous supply of salad greens, sow seeds apporximately every 3 to 4 weeks.

3. Caring for your seedlings - Keep the soil moist but don't let it get too wet, as the seedlings can die from the chill. Don't water your winter salad greens in the evening or too early in the morning. 

4. Thinning your greens - If you have sown ample seed, your beds or pots will have likely have too many seedlings trying to grow in them. You can thin them so that the ones you've left have ample growing space. Use the thinned baby greens in a salad!

5. Harvesting your greens - Your winter salad greens are ready for harvest when they are about 4 inches tall. Harvest the outer leaves, letting the smaller inner leaves form to full size.

6.  Suggested varieties:

• Arctic King Lettuce - a large butterhead type lettuce that is light green and crunchy.
• Texsel Greens - fast-growing leaves similar to spinach, also known as Ethiopian greens.
• Land Cress - an alternative to watercress, hardy and spicy. 
• Rouge d'Hiver Lettuce - dark green and reddish leaves, tender and similar to red Romaine lettuce.
• CanCan Endive - hardy and light green with a frisee type texture. 
• Golden Purslane - Similar to the hardy Winter Purslane, but with golden leaves and red stems or a colorful salad.
• Mizuna Greens - Japanese greens similar to arugula but less spicy and more tender.  

[via Organic Authority]