Olive and canola are the go-tos because they’re versatile and full of good-for-you fats. But oils made from nuts, seeds and fruits can make the flavour of your food pop and off er a host of health benefits.
Olive and canola are the go-tos because they’re versatile and full of good-for-you fats. But oils made from nuts, seeds and fruits can make the flavour of your food pop and off er a host of health benefits.
WALNUT OIL
FOR SALAD DRESSING The nutty flavour gives a nice depth and earthiness to foods. Plus, the high concentration of omega-3 fatty acids lowers the risk of heart disease and keeps the blood pressure from spiking when you’re stressed, studies found.
Enjoy it Whisk together raspberry vinegar, mustard, a dash of honey and fresh thyme while streaming in walnut oil until blended. Drizzle over thinly sliced kale and top with toasted walnuts, apple slices and gorgonzola.
Shop A L’Olivier Virgin Walnut Oil ($27 for 250ml, www.redmart.com); Pressed Purity Extra Virgin Walnut Oil ($19.80 for 375ml, www.organicdelivery.sg)
AVOCADO OIL
FOR FINISHING A DISH Its fruity flavour is the perfect final note for soups, roasted vegetables, eggs, tacos – you name DIGITAL EXCLUSIVE! Learn more about some other interesting oils. The digital edition of Shape is available for download at the App Store and Google Play. it. Avocado oil is rich in heart-healthy monounsaturated fats that can help lower LDL (bad) cholesterol.
Enjoy it Drizzle over tortilla soup in place of sour cream.
Shop Grove Extra Virgin Avocado Oil ($16.90 for 250ml, www.redmart.com); Pressed Purity Extra Virgin Avocado Oil ($23 for 375ml, www.organicdelivery.sg)
RICE BRAN OIL
FOR COOKING Neutral and light on the palate, its high smoke point – so you can cook at higher temperatures without it starting to smoke and break down – is perfect for pan-frying items like fish. It’s rich in two unusual compounds: Oryzanol, which significantly helps lower bad cholesterol and increase good cholesterol at the same time, and tocotrienols, which can be converted into heart-healthy vitamin E. Other oils don’t have much – if any – of these two.
Enjoy it Try this from www.shape.com.sg: Coat boiled sweet potato strips with the oil and air-fry till golden-brown and crispy. Season with salt and plum powder.
Shop FairPrice Rice Bran Oil ($4.15 for one litre, www.fairprice.com.sg); Rice Field Rice Bran Oil ($5.55 for one litre, www.coldstorage.com.sg)
SESAME OIL
FOR BAKING We’re talking about the light version, and not the darker one from toasted sesame seeds. The light one has a significant amount of both polyunsaturated fatty acids and vitamin K.
Enjoy it Use it in place of butter when baking cookies or drizzle over a tofu salad.
Shop Bioplanete Organic Sesame Virgin Oil ($18.50 for 500ml, www.supernature.com. sg); Pressed Purity Extra Virgin Sesame Oil ($20.90 for 375ml, www.coldstorage. com.sg)
DIGITAL EXCLUSIVE!
Learn more about some other interesting oils. The digital edition of Shape is available for download at the App Store and Google Play.
