Eating well deliciously!
If you’ve been following along with this blog, you know that I’ve been on all sorts of diets and eating plans to lose weight. Over time, I’ve learned that my body type responds most effectively to low-carb diets. Low-carb diets like Atkins and Keto are Read more
In my Small Kitchen Appliances post I discussed the essential 5 small kitchen appliances, and today I want to expand on that topic to include some unique kitchen gadgets. When I say unique in this context, I’ll be discussing appliances that many of us Read more
I’ve been cooking ever since I was about twelve years old. It was the expectation for a young girl in my Caribbean culture to learn about food and how to cook it. It was a useful chore that fed my family each evening on school days. Thankfully Mom took over on the weekends! One of the main ingredients that I learned about in those early days was how to use various types of cooking oil.
I had access to the usual suspects like corn oil, soybean oil, lard, ghee, and coconut oil. Each had its own viscosity, flavor profile, smoke point, etc. and I soon learned which oil to use depending on what type of food or cuisine I was making. So what is the best cooking oil? Well, there isn’t just one that fits the bill for everything, and whenever I evaluate an ingredient, I look for quality, nutrition profile, versatility, and affordability. It is with this in mind that I present what I believe to be the best cooking oils available today.
MCT oil is a preferred source of energy for Keto dieters because while it provides the body with sustained energy and curbs hunger, it does not itself require energy for absorption, use, or storage. Another medical benefit of MCT oil is that it is good for patients who may have problems with nutrient absorption (malnutrition, malabsorption) or who have difficulty metabolizing fatty acids in their diets. Some studies show that it may be beneficial for epileptics following the Keto diet.
MCT oil is odorless and flavorless which makes it a perfect cooking oil. It also has a high smoke point so it’s very good for frying food. You can also use it in cold applications like for salad dressings or smoothies. MCT oil is also used as a diet supplement and in bulletproof coffee. I recommend this oil be a staple in your pantry for its health benefits and its versatility.
Avocado oil is a potent oil that 
One of the qualities that I really like about avocado oil is its high smoke point. This means this oil can be used to cook, saute, and bake food on medium-high heat up to 500°. Avocado oil is also all-purpose and can be used in cold applications like salad dressings, marinades, sauces, and dips.
Avocado oil has a slightly neutral taste with a hint of avocado flavor. When refined, avocado oil doesn’t have any vestige of avocado odor and flavor and makes the perfect cooking oil. Avocado oil is very nutritious and contains heart-healthy polyunsaturated fats (PUFAs) and monounsaturated (MUFAs) fats which help us to increase our HDL (good) cholesterol levels.
Avocado oil is an excellent source of the anti-oxidant lutein, a carotenoid that is important for eye health and which we must get from our diet. Avocado oil may reduce symptoms of arthritis and prevent gum disease. In addition, avocado oil like olive oil can be used externally on the skin to help minimize dryness or on the hair to increase moisture.
Need I say more? Get some today!
Refined or virgin olive oil has a higher smoke point and can be used for sauteing and baking applications. Olive oil imparts a lovely fruity flavor to food and is also a heart-healthy oil. Comprised of a mix of saturated, polyunsaturated, and monounsaturated fats, olive oil helps our hearts by increasing HDL (good) cholesterol and also helps to normalize blood glucose levels. It’s also a good source of vitamins E and K.
Olive oil, like avocado oil, is also used externally in skin and hair products. It can serve as a massage oil, or be used for lotion and soap-making. Olive oil may even be used as a lubricant or as fuel for oil lamps. Olive oil is truly all-purpose in almost every way and is a must for every kitchen.
It is important to note that there are different ways of using sunflower oil for food preparation. Unrefined, expeller-pressed, or cold-pressed sunflower oil is more suitable for use in low-temperature cooking or cold applications like salad dressings or as an ingredient in sunflower butter. Refined sunflower oil has a high smoke point and is suitable for use as a frying oil.
Refined sunflower oil is light and neutral in taste. This makes it a good choice for foods that need sauteing, baking, or frying without flavors being muddled by the taste of cooking oil. It’s a must-have for my pantry.
I hope I’ve shown that there is not just one best cooking oil out there. Our bodies like the variety of nutrients that can be derived from the foods we consume. As such, these cooking oils each have their own unique qualities, nutrients, and flavor profiles that impart a variety of cardio-vascular and other health benefits.
Some cooking oils are better than others for frying/sauteing and some are better for salad dressings, mayonnaise, and the like. No matter if you’re new to cooking or are experienced, I recommend you integrate these cooking oils into your pantry. Your body will thank you for it.
Do you use any of these oils? Which is your go-to cooking oil? Let me know in the comments and in the mean time: Happy Eating!
Dessert is by far my favorite meal course as I’m sure it is for many. It’s too bad that the best part of the meal is also the worst for our waistlines, if not our health. I like to mitigate problems so I can enjoy Read more
This Keto chocolate mousse is thick, rich and creamy and really hits the spot when I’m craving chocolate mousse.
Cheesecake—it’s that classic, rich, and creamy dessert we all love. But if you’re watching your sugar intake or following a low-carb diet, it can feel like cheesecake is off-limits. Luckily, with this Sugar-Free Cheesecake, you don’t have to miss out! Made with zero added sugar and a smooth, indulgent texture, this cheesecake delivers all the decadence you want, without any of the guilt.
You might think sugar is essential to achieving that sweet, rich flavor in desserts, but this recipe proves otherwise. By swapping out traditional sugar for a low-carb sweetener like erythritol or stevia, you can enjoy a cheesecake that’s just as sweet and satisfying without the sugar crash. Not only is this dessert keto-friendly, but it’s also ideal for anyone trying to cut down on refined sugars for overall better health.
The key to getting that perfect, creamy texture is all about the ingredients and the technique. Cream cheese is, of course, the base of any good cheesecake, and in this sugar-free version, it takes center stage. Full-fat cream cheese is your friend here, creating a rich and velvety base. The low-carb sweeteners blend seamlessly into the mix, so you won’t even miss the sugar.
To ensure that smooth, silky texture, be sure to whip the cream cheese until it’s completely lump-free. This helps the other ingredients fold in evenly and gives you that coveted creamy consistency. For extra flavor, a splash of vanilla extract elevates the richness, while a little lemon zest adds a fresh, subtle tang that brightens each bite.
A good cheesecake is nothing without a solid crust. For this sugar-free version, you can ditch the traditional graham cracker crust and opt for something a little more keto-friendly. Crushed almonds or walnuts mixed with melted butter make a great base that’s low in carbs but still full of flavor. Almond flour or coconut flour mixed (you can also use a store-bought mix like THM Baking Blend) with butter also works well for a lighter crust option. It’s a great way to keep the carbs low while adding a nutty texture that complements the creaminess of the cheesecake perfectly.
One of the best things about cheesecake is how versatile it is. Once you’ve mastered this sugar-free version, feel free to get creative with toppings. Fresh berries like raspberries or strawberries are excellent low-carb options that add a pop of color and freshness. You can also drizzle a bit of sugar-free chocolate or homemade whipped cream over the top for an extra indulgent touch.
For a more decadent twist, swirl in some sugar-free peanut butter or top with a keto-friendly caramel sauce. You could even add a layer of sugar-free fruit compote or chocolate ganache to take your sugar-free cheesecake to the next level.
This sugar-free cheesecake is ideal for any occasion. Whether you’re hosting a dinner party, celebrating a special occasion, or just want a treat to enjoy throughout the week, this cheesecake is a winner. And the best part? It’s not just for those on a keto diet. Even if you’re simply trying to cut back on refined sugars, this dessert allows you to indulge without compromise.
