Burning oils turns a good fat into a bad fat. Following the guidelines below help to keep your oils from burning while you cook.
For high heat/stir fry (between 405-520 degrees F or 207-271 degrees C)
- Avocado oil
- Grape seed oil
- Fats that occur naturally in meats and poultry
For medium/low heat (between 320-350 degrees F or 160-177 degrees C)
- Unrefined sesame oil
- Hazelnut oil
- Almond oil
- Butter
- Coconut milk
- Coconut oil
For low/medium heat (between 225-320 degrees F or 107-160 degrees C)
- Extra virgin olive oil
- Hemp seed oil
- High oleic Safflower and sunflower oil
Do not heat (keep in refrigerator)
- Unrefined flax oil
- Walnut oil
- Pumpkin seed oil
Others
Michale Hartte, BASc (Nutr), RNCP is a Registered Nutritional Consultant and offers Customized Online Nutritional Plans through her website. Visit www.fitnhealthynutrition.com to take your FREE health assessment.
[1] Choose nut and seed butters that are preferably raw with the exception of peanut butter. For peanut butter, choose organic, dry-roasted peanut butter. Avoid peanuts if you have Candida or a peanut allergy. Test for Candidiasis or Food Allergy by visiting www.fitnhealthynutrition.com and take the Nutri-Body Questionnaire Self Test.
[2] Preferably raw, ideally previously soaked, with the exception of peanut butter. Choose dry-roasted peanuts that are organic.