A Guide to Choosing Healthy Cooking Oils

Choosing the right cooking oil is as important as choosing the right vegetables for your meals. In most Indian homes, oil plays a big role in daily cooking - from deep frying pooris to tempering dals and curries. But not all oils are made equal. Some are good for heart health, while others may cause harm when used daily.

In this blog, let’s talk about how to pick healthy cooking oils, understand their benefits, and also share a few easy recipes that you can try at home.

What Makes a Cooking Oil Healthy?

A good cooking oil is one that:

• Has a good balance of fatty acids (like Omega-3 and Omega-6)
• Is stable at high temperatures
• Has low processing or is naturally extracted
• Comes with added health benefits like vitamins and antioxidants

Cold pressed oils, especially wooden cold pressed oils, are becoming popular again in Indian kitchens because they are less processed and retain natural nutrients.

Why Wooden Cold Pressed Groundnut Oil?

Wooden cold pressed groundnut oil is made by pressing groundnuts using traditional wooden churners (ghani) without any heat. This process ensures that the oil retains all the nutrients, flavour, and aroma of groundnuts.

Here are some benefits of using wooden cold pressed groundnut oil:

• Rich in healthy fats and antioxidants
• Helps control cholesterol levels
• Boosts heart health
• Enhances the natural taste of food
• No chemicals or preservatives

Also, it’s a great option for Indian-style cooking - whether it’s deep frying or sautéing.

Best Oils for Indian Cooking

India is a diverse country, and so is our food. Different oils suit different regions, but here are a few good choices that work across most Indian kitchens:

1. Wooden Cold Pressed Groundnut Oil

• Best for: Deep frying, sautéing, curries
• Taste: Nutty, aromatic
• Smoke point: High (good for high-heat cooking)
• Why it’s good: Natural, nutrient-rich, chemical-free

2. Coconut Oil

• Best for: South Indian dishes like dosa, chutney, fish curry
• Taste: Mild coconut flavour
• Smoke point: Medium
• Why it’s good: Good for skin, hair, and has anti-inflammatory properties

3. Mustard Oil

• Best for: North and East Indian dishes like sarson ka saag, pickles
• Taste: Strong and pungent
• Smoke point: High
• Why it’s good: Good for the heart, boosts circulation, antibacterial properties

4. Ghee

• Best for: Dal tadka, chapati, biryani
• Taste: Rich and aromatic
• Smoke point: Very high
• Why it’s good: Helps digestion, boosts immunity, rich in vitamins

5. Olive Oil (for salads and dressings)

• Best for: Salad dressings, light sautés
• Taste: Light and fruity
• Smoke point: Low (not ideal for deep frying)
• Why it’s good: Good fats, anti-inflammatory, heart-friendly

Tips to Choose the Right Cooking Oil

• Use regionally available oils: They are usually best suited for the local diet and climate.
• Avoid refined oils: Go for cold pressed or kachi ghani oils.
• Don’t stick to one oil: Rotate oils for different benefits.
• Buy small quantities: Natural oils have a shorter shelf life, so buy fresh and store in a cool, dark place.

Easy Indian Recipes Using Healthy Oils

Here are a few simple and tasty Indian recipes using wooden cold pressed groundnut oil:

1. Aloo Bhindi Fry

Ingredients:

• 200g bhindi (okra), chopped
• 2 potatoes, thinly sliced
• 2 tbsp wooden cold pressed groundnut oil
• 1 tsp cumin seeds
• 1/2 tsp turmeric
• Salt to taste
• Red chilli powder

Method:

1. Heat the oil in a kadhai.
2. Add cumin seeds and let them splutter.
3. Add potatoes and cook till half done.
4. Add bhindi, turmeric, salt, and chilli powder.
5. Cook on medium flame until crisp and golden.

2. Peanut Chutney (Groundnut Chutney)

Ingredients:

• 1/2 cup roasted peanuts
• 1 green chilli
• 1 small piece of ginger
• Salt to taste
• 2 tbsp wooden cold pressed groundnut oil
• Mustard seeds, curry leaves, dry red chilli (for tempering)

Method:

1. Blend peanuts, green chilli, ginger, and salt with little water into a paste.
2. Heat oil in a small pan, add mustard seeds, curry leaves, and red chilli.
3. Pour the tempering over the chutney. Serve with idli or dosa.

3. Masala Moong Dal Tadka

Ingredients:

• 1 cup moong dal
• 1 onion, chopped
• 1 tomato, chopped
• 1 green chilli
• 2 tbsp wooden cold pressed groundnut oil
• 1/2 tsp turmeric
• 1/2 tsp cumin
• Coriander leaves
• Salt to taste

Method:

1. Boil the dal with turmeric and salt.
2. In another pan, heat oil and add cumin.
3. Add onions, green chilli, and tomato. Cook until soft.
4. Pour this tadka over the dal and garnish with coriander.

Final Thoughts

Healthy cooking doesn’t mean cutting down on taste. It means using the right ingredients, especially the oil that you cook in every day. Wooden cold pressed groundnut oil is a wonderful option that brings both health and taste to your food. Along with other traditional Indian oils like mustard oil, coconut oil, and ghee, it’s time we go back to our roots for a healthier lifestyle.

Try rotating your oils based on what you’re cooking, and always read the labels when buying oils. The less the processing, the better it is for your body.

Also Read: Transform Your Hair with Groundnut Oil and See for Yourself!