Cooking oils play an important role in cooking and in our daily diet. In fact, cooking oils are a crucial part of cooking, necessary to get the perfect texture, flavor, and cooking effekt.
Since cooking oils play such a central role in cooking, choosing the right cooking oil can have a big impact the healthfulness of your meals. Using the right oils can actually transform everyday recipes into nutritional powerhouses. They not only enhance the flavor and texture of the food but also contributes to better overall health thanks to a long list of potential benefits.
In recent years, more and more people have started to pay more attention to the cooking oil they use in the kitchen. Healthy cooking oils such as those offered by Nutrioli are packed with benefits that can bring huge benefits to our diet.
Nutrioli has become a trusted brand, known for its high-quality oils that cater to various culinary needs. Their products include a vast selection of products such as Nutrioli Spray®, Nutrioli Non-Drip®, and Oli by Nutrioli® Olive Oil, hick are all designed to make cooking healthier and more convenient.
In this article, we will take a closer look at the many benefits of using the right oils in your cooking and what you should think about when choosing cooking oils.
Benefits of Using Healthy Oils
There’s a huge difference between different cooking oils. Both in terms of flavors and characteristics, but also when it comes to their health impact. Depending on the oil you choose, they can have a significant difference in both the nutritional value and health benefits of your food. Healthy cooking oils like those from Nutrioli, offer numerous advantages that go beyond just adding flavor to your dishes. Here are some of the key benefits of using these oils in your daily cooking.
Nutritional Advantages
First and foremost, healthy oils, such as olive oil and soybean oil, are rich in essential fatty acids like omega-3 and omega-6. These fatty acids are extremely valuable for maintaining cellular health, supporting brain function, and regulating inflammation. Our bodies cannot produce these fats on their own which is why it is important to incorporate them into our diet through cooking oils.
Moreover, many healthy oils are also great sources of vitamins and antioxidants. For example, olive oil is rich in vitamin E which is a powerful antioxidant that helps protect cells from damage caused by free radicals. Antioxidants that are also found in these oils can reduce oxidative stress which contributes to a lower risk of chronic diseases.
Impact on Heart Health
The oil you choose can also impact heart health – and you obviously want to choose an oil that brings positive benefits. Oils like Nutrioli’s olive oil and soybean oil contain monounsaturated and polyunsaturated fats which can help lower levels of LDL (bad) cholesterol. Lowering LDL cholesterol reduces the risk of atherosclerosis which is a condition where arteries become clogged and can lead to heart attacks and strokes.
Furthermore, chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and cancer. Fortunately, healthy oils are known to have anti-inflammatory properties due to their high content of polyphenols and other bioactive compounds. This means that regular consumption of these oils can help reduce inflammation in the body and therefore improve your overall health and well-being.
Weight
We all know that oils can impact our weight. This is why it’s important to consider which oil we use and how we use it.
Healthy fats can actually help us feel full longer which thereby reduces the likelihood of overeating. Oils like Nutrioli Spray® for light, controlled oil application can help you enjoy the benefits of healthy fats without excessive calorie intake.
Better Nutrient Absorption
Interestingly, certain vitamins and nutrients are fat-soluble which means they require fat to be absorbed by the body. Vitamins A, D, E, and K are all fat-soluble. Therefore, using healthy oils in your cooking ensures that you are not only getting these vital nutrients from your food but also that your body can effectively absorb them.
Enhancing Flavor and Texture
Last but not least, cooking oils don’t only have health effects but also impact the food you cook. The right cooking oils enhance the taste and texture of your food. For example, high-quality oils like those from Nutrioli can add a rich, satisfying flavor to dishes which makes them more enjoyable to eat.
Examples of Recipes Using Nutrioli Products
Using Nutrioli products in your cooking can help enhance the flavor and texture of your dishes but also ensures you are incorporating healthy fats into your meals.
If you need some inspiration in the kitchen, we share three healthy and delicious recipes with soybean and olive oil.
Mini Pecan Pie
Ingredients
For the Shortcrust Pastry:
- 1 ½ cups of flour
- 80g of butter
- 6 to 7 tablespoons of cold water
- A shot of Nutrioli Spray®
- A pinch of salt
For the Filling:
- ⅓ cup of corn syrup
- ¼ cup of brown sugar
- 1½ tablespoons of melted butter
- 1 lightly beaten egg
- ½ tablespoon of vanilla extract
- ½ cup of walnuts, coarsely chopped
Preparation
Shortcrust Pastry:
- In a bowl, combine the flour and salt. Add the butter, cut into cubes, and work with a fork until the mixture achieves a sandy texture.
- Gradually add cold water until the dough forms. Cover with plastic wrap and refrigerate for 20 minutes.
- Preheat the oven to 180°C. On a floured surface, roll out the dough and cut into circles using a cookie cutter or glass.
- Grease a muffin pan with a shot of Nutrioli Spray® and arrange the dough circles inside the molds, ensuring a slight overhang. Refrigerate while preparing the filling.
Filling:
- In a bowl, combine the corn syrup, brown sugar, melted butter, beaten egg, and vanilla extract. Mix well.
- Add the coarsely chopped walnuts and stir to combine.
- Fill the dough-lined molds with the mixture, being careful not to overflow the edges.
- Bake at 180°C for 25 minutes or until the filling is fully cooked. Remove from the oven, let cool, and serve.
Using Nutrioli Spray® in this recipe helps reduce the amount of added fats while ensuring the pastry doesn’t stick, making it a healthier and more convenient option.
Fried Rice with Vegetables and Chicken
Ingredients
- 1 tablespoon (1 chop) of Nutrioli Non-Drip® oil
- 4 cups of cooked sushi rice
- 2 teaspoons of finely chopped onion
- 1 small zucchini, diced
- 2 carrots, peeled and diced
- ½ cup of pre-cooked peas
- Half of a boneless, skinless chicken breast, finely chopped
- Soy sauce for seasoning
- Cilantro leaves for garnish
Preparation
- Heat a wok or large frying pan and drizzle with Nutrioli Non-Drip® oil.
- Sauté the onion and garlic until translucent. Add the finely chopped chicken and cook for 5 minutes.
- Remove the chicken and add the zucchini, carrots, and peas to the wok, cooking for 3 minutes.
- Reintroduce the chicken to the pan, then add the cooked rice and cook for an additional 10 minutes, stirring carefully.
- Season with soy sauce, remove from heat, and garnish with cilantro leaves before serving.
Nutrioli Non-Drip® oil is perfect for this dish as it allows for precise application, minimizing excess oil and making the meal lighter and healthier without sacrificing flavor.
Salmon Teriyaki Bowl
Ingredients
For the Salmon:
- 2 salmon fillets, approximately 150 grams each
- 3 tablespoons of rice vinegar
- ½ teaspoon salt
- 1 teaspoon brown sugar
- 2 small green onions (scallions), sliced
- 2 tablespoons black sesame seeds
- 1 avocado, sliced
- 1 radish, sliced
For the Marinade:
- 2 teaspoons honey
- 4 tablespoons soy sauce
- 2 tablespoons of Oli by Nutrioli® Olive Oil
- 2 cloves garlic, crushed
- 1 teaspoon ginger, minced
- 2 tablespoons sriracha sauce
- 2 tablespoons black sesame seeds
- 2 small green onions (scallions), sliced
Preparation
Marinade:
- In a bowl, combine honey, soy sauce, Oli by Nutrioli® Olive Oil, garlic, ginger, sriracha sauce, black sesame seeds, and sliced green onions.
- Whisk until well combined. Marinate the salmon fillets in this mixture for at least 30 minutes.
Salmon and Rice:
- Preheat the oven to 200°C (392°F). Place the marinated salmon fillets on a baking sheet and pour any remaining marinade over them.
- Cover with aluminum foil and bake for 20 minutes.
- Prepare the sushi rice by mixing the cooked rice with rice vinegar, brown sugar, and salt. Stir well and set aside.
Assembly:
- Divide the sushi rice evenly between two bowls. Sprinkle with black sesame seeds and add sliced avocado and radish.
- Place the baked salmon fillets on top of the rice and garnish with green onions.
Using Oli by Nutrioli® Olive Oil in the marinade enhances the flavor of the salmon while providing heart-healthy monounsaturated fats, making this dish both delicious and nutritious.
For more inspiration, you can find the Best Salads Recipes here.
How Healthy Oils Enhance Recipes
Now that we have discussed the health benefits that come with choosing the right cooking oil, let’s also discuss a few points related to how they can enhance your recipes.
Healthy oils actually play an important role in enhancing recipes, not just from a nutritional standpoint but also by improving the overall culinary experience. That said, using the right types of oil, like Nutrioli, allows you to elevate the flavor, texture, and nutritional profile of your dishes. Here are some of the ways in which healthy oils enhance your recipes:
Improved Flavor and Texture
First off, healthy oils like olive and soybean oils have a rich, distinct flavor that can enhance the taste of your dishes. For example, using Oli by Nutrioli® Olive Oil in a marinade adds a robust and slightly peppery flavor to salmon which can make the dish more flavorful and enjoyable. These oils can also add a subtle nutty or fruity undertone depending on the variety which enriches the taste profile of your meals.
It’s not just flavor but also the texture of the food that can be impacted based on your choice of oil. For example, when making pastries like the Mini Pecan Pie, Nutrioli Spray® ensures a smooth, non-stick surface that helps achieve a perfect, flaky crust. In sautéed dishes, Nutrioli Non-Drip® oil coats ingredients evenly which allows for a crisp exterior and tender interior.
Better Nutritional Profile
As discussed earlier, healthy oils aid in the absorption of fat-soluble vitamins (A, D, E, and K) present in your food. For instance, when you prepare a Salmon Teriyaki Bowl, the healthy fats in Oli by Nutrioli® Olive Oil help your body absorb the vitamins in the salmon and vegetables more effectively, maximizing the nutritional benefits of your meal.
Also, incorporating oils rich in essential fatty acids and antioxidants can enhance the health benefits of your recipes. These nutrients support various bodily functions such as improving brain health to reducing inflammation.
Versatility in Various Cooking Methods
Healthy oils are perfect for baking and roasting since they can withstand high temperatures without breaking down into harmful compounds. For example, when baking the Mini Pecan Pie, using Nutrioli Spray® ensures the pastry bakes evenly and crisply. Similarly, roasting vegetables with Nutrioli Non-Drip® oil enhances their natural flavors and provides a delicious, golden-brown finish.
When it comes to sautéing and Stir-Frying, oils like Nutrioli Non-Drip® are ideal for sautéing and stir-frying due to their high smoke points and ability to coat ingredients evenly. This makes them perfect for dishes like Fried Rice with Vegetables and Chicken where the oil helps achieve a balance of crispness and tenderness in the vegetables and chicken.
Even when you’re not using heat, these oils can be an excellent addition to the dish, for example for marinating and making dressing. Oli by Nutrioli® Olive Oil, with its rich flavor, is excellent for marinating proteins like salmon and infusing them with taste while keeping them moist and tender. Additionally, these oils can be used to create flavorful dressings for salads, enhancing the overall taste and nutritional value of your meals.