The other day I saw a “real food” blogger giving away a tub of “organic ghee” to one lucky reader. I said to my husband, “What in the heck is ghee and why would anyone want it?” I thought that blogger sounded a lot more “hard core” than me about eating naturally…admittedly because I didn’t understand the reasoning behind the giveaway.
I’ve openly shared for months that oils are a weakness of mine and one of the last areas where our family could use a “real food” makeover. Trust me, the reader comments that call me out on my use of canola oil and cooking spray have not gone unnoticed!
So I am pleased to share that my period of “ignorance is bliss” is over, and to help me make this transition I've turned to Deliciously Organic blogger and cookbook author, Carrie Vitt. And I must share that after a brief conversation with Carrie about this post I went out and actually bought some organic ghee. I haven’t opened it yet, but I will hopefully find the perfect opportunity to start using it!
Before we dive into this post I want to say that if you tried to avoid refined oils 100% of the time it would be incredibly challenging to leave the house. So it's important to remember to strike a balance between your real food mission and reality.
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Here is a detailed explanation of oils from Carrie Vitt in the first-ever “100 Days of Real Food” guest post:
Healthy fats in your diet are essential to healthy living. Healthy unrefined fats enhance our immune and endocrine systems, are needed for energy, and help play an important role in the health of our bones.
Olive oil, for example, that is unrefined, uses olives that have been pressed to extract the oil, but the oil itself hasn't been filtered, heated, treated with chemicals, and so on. In other words, without getting too technical, it's in its pure state.
In a world where our attention is brought to the latest studies it is important to understand which oils are beneficial for the body and which ones to avoid. Overall, it is best to consume unrefined oils. Unfortunately, these are sometimes difficult to find, but I've tried to remove most of the legwork.
Oils to Avoid
Many of the oils used in the modern American diet are hazardous to our health. They are processed, cleaned with chemicals, and most come from genetically modified corn, canola or soy. Most oils found on the grocery store aisles are heated to very high temperatures during processing; this heat oxidizes the oils. Oxidation also creates free radicals that can damage the cells of our bodies so it is best to avoid them.
The processing increases the shelf-life of the oils and removes most of the natural flavoring, making them more attractive for the industrial food industry, but less attractive to the consumer. Vegetable oils, like canola and corn oil, are usually made with genetically modified corn, canola, and soy. So, I suggest you limit the use of such oils and stick with unrefined oils.
Here’s an easy checklist of oils to avoid:
- Vegetable Oil
- Organic Vegetable Oil
- Soybean Oil
- Corn Oil
- Canola Oil
- Organic Canola Oil
- Grape Seed Oil
- Hydrogenated Oils
- Margarine
- Any oil that is labeled as refined, hydrogenated, partially-hydrogenated
Recommended Oils and Fats
Coconut oil has gotten a bad rap over the last twenty years because many studies published about coconut oil were done on hydrogenated coconut oil. We should as a matter, of course, avoid hydrogenated oils of any kind so be sure to read the labels. Virgin coconut oil, processed without chemicals or high heat, is rich in medium-chain fatty acids that are quickly absorbed into the body for energy.
This naturally saturated, but not hydrogenated, fat is getting renewed attention among researchers as it becomes clear that saturated fats have many vital roles to play in our bodies.
When buying coconut oil, make sure you buy organic, unrefined, centrifuged oil. To receive the maximum benefits you really want to find the best oil possible. Coconut oil is extremely stable so it is great to use when higher heat is necessary.
In a typical recipe, coconut oil can be used as a replacement for other oils 1:1. If you are sautéing, however, I have found that you need less coconut oil than you may initially think (due to low water content), so use it very sparingly.
Check out Avocado Oil Vs Olive Oil for more information about two heart healthy oils.
Recipes Using Coconut Oil (pictured)
The best butter is from organic, pastured cows, unpasteurized, and preferably cultured. Bright yellow organic butter is a good indicator of butter made with milk from grass-fed cows. If you can' t find raw butter, which is made from raw milk, then try to use an organic, cultured product.
Olive oil is a wonderfully nourishing oil and is most beneficial when used in its raw form or processed at medium to low heat. Olive oil has a medium smoke point (visually starts to smoke) and so it' s best to cook with it at a medium heat or lower to prevent oxidation, which breaks down the nutrients.
When buying olive oil, look for oil that is extra virgin, cold-pressed, and unfiltered. This can be difficult because there are no regulations on labeling olive oil in the United States.
So, for instance, an oil labeled cold pressed or unrefined may not actually be so. The first thing to do when searching for a good olive oil is to find out where it comes from. Call the company, visit their website, and find out exactly how they make their oil. When you buy it, the olive oil should have a golden color and be cloudy (because it' s unfiltered), and come in a dark green bottle to slow oxidation. The oxidation process creates free-radicals which can damage the body' s cells.
Red palm oil is a beautifully rich red oil that contains oleic and linoleic acid. It's a highly stable oil that adds a rich flavor to recipes and is my favorite for popping popcorn.
Sesame oil is a stable oil that is great for cooking at high heats. I also love to add flavor by drizzling it over stir-fry before serving.
Flaxseed oil is rich in omega-3s and should be kept refrigerated until consumed. Since heat will oxidize this oil, it should not be used to cook with, but rather only added to salads, smoothies, and other cold foods. It is best to use this oil in small quantities because the body absorbs it slowly.
Some additional healthy oils and fats to use:
- Lard - preferably from organic, pastured animals
- Ghee (clarified butter) - good to use at high temperatures
- Tallow - preferably from organic, pastured animals
- Avocado oil - good to use at high temperatures
Keep in mind that even though you're not going to use certain processed vegetable oils in your cooking, it's almost impossible to completely avoid them if you are using processed foods, as they are found in thousands of packaged products. Therefore, make sure to read the labels on packaged foods to know what kinds of oils were used and choose products that use the most healthy ingredients.
I understand this new information can be overwhelming. There is a simple and practical way to make the change. My motto is “Make one change a week.” For example, this week you could buy some coconut oil and use it in your cooking and baking instead of canola oil. Or maybe you identify the foods in your pantry and fridge with processed oils and begin using healthier foods and ingredients. It’s your choice. You can do this!
If you find yourself asking, “Isn’t fat bad? Doesn’t fat cause heart disease? Doesn’t fat make me fat? Go to this post where I answer these questions and provide further resources.
About Carrie Vitt
Carrie Vitt began cooking as soon as she could peer over the countertops and by sixteen was working in the kitchens of her mother’s award-winning Dallas catering company, The Festive Kitchen.
When, as a young mother, Carrie found herself challenged by health problems that meant popping multiple medications each day, she decided to take matters into her own hands -- or rather, into her own kitchen. She switched her diet to whole, unprocessed, pure organic ingredients and noticed an improvement in a matter of days.
When her friends and family wanted to know how she did it, she began sharing recipes on her blog, www.deliciouslyorganic.net, and followed up in 2011 with a cookbook, Deliciously Organic. Husband, kid, and party friendly, Deliciously Organic is brimming with the recipes and flavors families love, all created using wholesome, unrefined, and organic ingredients.
Carrie lives with her husband, an Air Force test pilot, and their two daughters in Southern California.
Anna says
I know the best coconut oil is organic but what are the views on non organic. The Louanna brand is non and definitely cheaper. It does not say organic or hydrogenated. So ok to use or toss it?
Assistant to 100 Days (Jill) says
I would say as long as it is not refined, it's probably ok. Do you have a Trader Joe's nearby...Lisa gets hers there for I think only $5.99. Jill
Amanda says
Lisa! I have been scoping out your site for a couple of months now and I LOVE IT! With a new baby and busy older kids I have NOT been up for any changes, but have been planning all these great things in my head. SO I just got back from the grocery and even though we aren't doing any pledges or mini pledges YET we are making a conscious effort this week to eat whole, non processed, foods! What are your thoughts on Safflower Oil? My mom has been using Safflower Oil for awhile now and I'm just wondering what your thinking is on this oil. Ooh, and I bought some Coconut Oil today too...the unrefined stuff. It's a little pricey so I'm hoping it's worth it! Making your whole wheat waffles tomorrow. They are yummy!
Assistant to 100 Days (Jill) says
Hi Amanda. We're glad you have found us and that you're enjoying the blog. Safflower oil is not one that I am very familar with. From my little bit of research it appears there are two different kinds. Sorry I couldn't be of more help. Jill
Assistant to 100 Days (Jill) says
Hi again. I did a little more digging on this and I am including an earlier response from Carrie Vitt at Deliciously Organic that read, "safflower oil is another highly processed oil and is very high in omega-6 fatty acids, so it’s best to choose an alternate oil". Hope that helps. Jill
Amanda says
Thanks Jill! I'll be on the search for something different. I can't find avocado oil in my little town so ill have to go on the search.
Kaarin Puhala says
HI, I've scanned the comments quickly, so apologies if someone already asked this. I was wondering what you recommend using to grease bread pans. I used to use the sprays, but want to find an alternative!
Anna says
Hi Kaarin, I've always just used flour and butter. Or you can take a papertowel with a bit of coconut oil or olive oil (if that is in your bread) and use it to smear the inside. I've never used the olive oil so not sure how it will affect the color of your bread but I use it IN my homemade bread. Hope that helps!
Assistant to 100 Days (Jill) says
Hi Kaarin. I just use butter or olive oil (I spray from my Misto sprayer (https://www.100daysofrealfood.com/my-kitchen-essentials/#tools)). Jill
Tiffany says
Is palm fruit oil different than palm oil? I am trying to work my kids into healthy peanut butter by taking baby steps. I bought a brand that has peanuts, flaxseed, agave syrup, palm fruit oil, and salt. I know it is not perfect, but it is better than a brand with hydrogenated vegetable oil right?
Assistant to 100 Days (Jill) says
Hi Tiffany. There are many that will only contain peanuts though. I know Trader Joe's carries an organic one now. Even your regular grocery store might have one with only peanuts and salt. Jill
Nancy says
Sadly, I am deathly allergic to flaxseed, blackberries, and other healthy foods. I have landed in the Intensive Care ward (from the ER) three times, having near-death experiences from eating these things. I am not sure what to do. I really need to avoid whole grains of all kinds. And I have to read labels carefully as even a tiny bit of flaxseed can send me into anaphylactic shock and kill me. Is there any way I can still stick to this type of diet? An allergy test (from IGe blood antibodies) showed severe allergies to many different "healthy" foods, including tomatoes. I am also allergic to latex, and because of this, my body reacts to many fruits, e.g., pineapple.
Assistant to 100 Days (Jill) says
Hi Nancy. I think you can follow it. You just need to be aware of the things you are allergic to and avoid them. It will be no different than eating any other diet, you will just have to pay strict attention to ingredients and labels. Best of luck. Jill
Jennie says
Wow. I had no idea canola oil was so bad for you. I thought I was making a better choice over vegetable oil! How embarrassing! We (2 adults, 3 small children) are committing to this pledge of no refined oils this week, starting tomorrow. (already blew it today). And I am tossing my canola oil! Never again! I've used coconut oil when cooking for a family on on the Paleo diet. I liked it and will just use that from now on. Thanks for all the great information.
Amy says
I'm confused about coconut oil. I had severe gall bladder issues while pregnant this last time around and I had to have an emergency diet to keep the attacks away. I learned a lot about saturated fat during that process. Coconut oil is HIGH in saturated fat, bad fat. Why is it such a craze? I'm afraid to try it because I know saturated fat is so bad for you and you should look to other good fats??
hannah says
Actually saturated fat is GOOD for you. 50-60 years ago, the newest food craze was that saturated fat is evil, and we have to replace it with unsaturated fats, and so we came up with margarine, vegetable oils, and the like.
In reality, those fake chemical products such as margarine, and hydrogenated vegetable oils are the bad ones for you.
You are much better off eating the fats that nature intended for you - butter, olive oil, real lard.
Even just thinking logically, it makes more sense that a nature fat from nature - butter from creaming milk, olive oil from crushing olives, fat from pigs - would be far better for your body than artifical chemical imitations.
You are ALWAYS better off with the real thing. Your body NEEDS real fat, your brain is mostly fat and needs real fat to function properly.
I heartily recommend this book - it's a really interesting read on the subject: Real Food: What to Eat and Why by Nina Planck
Assistant to 100 Days (Jill) says
Hi Amy. I am definitely not an expert on this topic, but, I did come across this article last year written by Dr. Mercola that you may find interesting...http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html. I would also add this...despite following lower fat diets, the rates of heart disease are actually up...so, it begs the question about whether or not higher fat diets really lead to heart disease. I don't have the answer, but, just an observation I share with you. Jill
Elizabeth says
Maybe I missed it, but where does peanut oil fall in the list?
Assistant to 100 Days (Jill) says
Hi Elizabeth. Peanut oil is technically a vegetable oil, so, I would say it's excluded. If you are going to use it, I would choose one that is unrefined. Jill
Megan says
Hello, I was just wondering how you know what oils to use as substitutes for the refined oils?
Assistant to 100 Days (Jill) says
Hi Megan. The post you posted the question from should answer this...https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Let me know if you still have questions. Jill
Michelle says
Thank you for all the helpful information. Currently I use only butter, olive oil, and coconut oil. What is the best choice to use in baking? I bake my own yeast breads and tend to have some type of quick bread or muffin around.
Assistant to 100 Days (Jill) says
Hi Michelle. Check out this post on oils that should be helpful in deciding which oil is best for what. https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. I mostly use coconut oil for baking though. Jill
Wendy says
I haven't been to the store to check it out but just so I have a heads up what to look for, is coconut oil on the oils isle? Is there a brand that you use I can look for?
Assistant to 100 Days (Jill) says
Hi Wendy. Yes, it's with the oils. I usually use the Spectrum brand. I personally find that the Trader Joe's brand has a definite coconut flavor to it whereas Spectrum does not. Jill
Sarah Hall says
I was wondering about vege and olive cold pressed oils. Are they ok to use?
Assistant to 100 Days (Jill) says
Hi Sarah. Olive oil is fine, but not vegetable oil. Check out this post on oils...https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Jill
Rita says
Thanks for your article about oils. I make my own ghee- it's pretty simple and tastes better than store bought ghee. Use organic butter and warm in sauce pan. Gradually let it come to a boil until it foams on top and butter starts to turn golden. Drain through cheese cloth and leave brown remains in pan. Store in glass mason jar. Doesn't require refrigeration and tastes great!
Tracey says
I was surprised that Grapeseed oil was on your "No" list. How come? I understand that it fights depresstion and has a high heat capacity. I buy the organic, cold pressed kind. So how come grapeseed oil is bad? Thanks.
Lisa says
Tracey - It's because grapeseed oil has been refined/heated at a very high temperature, which means it's highly processed.
Leanne says
I am trying to decipher the grapeseed vs olive oil issue. Have you seen this grapeseed oil.
http://www.wildtree.com/Products/Grapeseed_Oil.aspx
I saw that others have posted about this more recently but do not see a response. It is cold pressed so I am wondering how it sizes up to other oils. Thank you!
Assistant to 100 Days (Jill) says
Hi Leanne. You might be interested on this post on oils to help answer your question...https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Jill
Christina Mulloy says
Just a thing to add to the 'Canola oil' issue. Not only is it highly processed but it is a poison. It is made from the 'Rape seed'. Which is a mustard seed, in fact, it is the same mustard seed used in the deadly 'Mustard gas'. Here a few links. This first is a video about MSG and canola. Very educational. http://www.google.com.au/url?sa=t&rct=j&q=&esrc=s&source=web&cd=4&ved=0CF0QtwIwAw&url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3Dn1Kx-79cAxc&ei=ofPkT4SCG6zQmAX-39X2Cg&usg=AFQjCNFXOn-oROLBakkCtpS2U1E-uTXnFQ&sig2=O5YjnRQ1gEQ6UUfYv1XPFA
This nest one is very informative. http://www.bhawkindustries.com/blank?pageid=41&catstart=0&prodstart=0
Lynette Strickland says
Does avocado oil leave the food with a taste or is it fairly neutral? Being a vegetarian, nearly vegan, I just can't stomach the thought of using lard in anything...ugh! What about walnut oil? or truffle oil (for taste)? Thanks...great article about oils...I have so much to learn!
100 Days of Real Food says
I don't think the avocado oil really changes the flavor of the food and it's good at high temps...give it a shot!
Katie says
I've learned a great deal from this site and this post, thank you! One thing I am wondering about...what would be the best thing to use for cooking at a high temperature like for stir-fry? What good oil has a high smoke point?
Assistant to 100 Days (Jill) says
Hi Katie. I often use coconut oil for stir fry and it works great. Good luck. Jill
Sarah says
1 adult 2 children 10 days
Kelly says
What do use to cook with if you don't want to add any flavor (olive oil) or fat? I thought vegetable or canola! (something light)
Assistant to 100 Days (Jill) says
Hi Kelly. This post on oils might help https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Jill
Meloney says
I guess I forgot to commit to this challenge on here this week. We are doing this challenge (2 adults and 3 children) for life. I've found some good (I think) oils at the store I shop at and have been buying one each time. This week is coconut oil. I can't wait to experiment with it!
Sally says
Small town Sally Here...LOL ..... trying to utlize my local grocers. No organic oils, no coconut oil, and no palm oil. They have the standard brands of wesson and crisco. They say pure oil and conagra foods said Wesson uses no hydrogentated oils. Wonder if that is true??
We drink fresh milk. I cant get enough cream to make butter. I am still trying that avenue.
I kept the fat from our pigs we slaughtered. Do you know how to render it to lard? as if that is possible? I have made soap with it, but never considered how to cook with it.
100 Days of Real Food says
Hi Sally! Lard from pastured animals is a great "real" traditional fat. I've only done it a couple times myself, but if you google it I bet there are loads of resources. That would be the way to go considering your choices. Good luck!
Melody says
I'm new to reading your blog and loving the great ideas! I am slowly working on switching my family to a more wholesome way of eating. And, along this "journey" I've learned about Grapeseed Oil(the great health benefits-actually better then Olive Oil because its lower in saturated fat and higher in poly unsaturated-known to help people lower high blood cholosterol! And, it has a very high flash point) and I was kinda shocked to see it on your list of Oils to avoid. But, then I realized that maybe you don't know about the Grapeseed Oil that I'm familar with. It is cold-pressed and not hydrogenated, sold thru Wildtree, an All-Natural food company.
Erin Anne says
I just read this post last night and thought the same thing, because I love my Wildtree grapeseed oil. I wonder if maybe Carrie or Lisa could edit the post to include the Wildtree grapeseed oil as a "good" oil, because it is cold-pressed and not hydrogenated.
Kristy says
Is high oleic sunflower or safflower oil refined? I'm trying to find tortilla chips made without canola oil(hard thing to do). The brand Food should taste good are made with the oils I mentioned.
100 Days of Real Food says
This was a guest post written by Carrie Vitt and this is how she answers the question about sunflower oil: "Sunflower oil contains over 50% omega-6 and minimal amounts of omega-3. Research continues to show the dangers of excess omega-6 oils in the diet so they should be strictly limited. Sunflower oil should not be consumed after it’s been heated. Sunflower oil is more stable than other oils but it is difficult to find a truly cold-pressed version of this oil."
M says
What brand olive oil do you use?
100 Days of Real Food says
Bionaturae is what we have right now.
Felycia says
You shouldn't consume ANYTHING with palm oil because is taken from the only habitat of our endangered cousin the orangutan. They are the most arboreal great ape and their homes are eradicated to produce it!
Kristin says
Actually, it depends where the palm oil is from and how it was produced. I too care about protecting the orangutan's habitat, which is why I only buy SUSTAINABLE palm shortening. My Spectrum brand organic palm shortening, comes from Columbia (not Indonesia where the orangutan's live). It is grown by small family farmers..."who cultivate and press our palm oil in an environmentally sustainable manner"
Kristin says
Any suggestions on what flavorless oil to use for marinating meat in the fridge? I was going to make chicken fajitas and realized I no longer have an oil for that application: extra virgin olive oil isn't good for high heat application, coconut oil will solidify in my fridge and sesame oil will affect the flavor. Per one of the comments on this post I was going to try avocado oil, until I saw it in the store for $11 for 8 ounces. I can't afford to spend $11 on oil for 1 meal :(
Lisa Salisbury says
I have read through the comments here and the post and I have to disagree with the assessment that grapeseed oil is on the no no list. I represent a company (Wildtree) that sells a fabulous cold pressed grapeseed oil that far exceeds organic standards, is guaranteed to not have hexane or any other chemicals, pesticides, insecticides or . Poly unsaturated fat is very good for you; just ask the American heart association. The omega 6 in our grapeseed oil is in near identical proportions to mothers milk. Omega 6 or linoleic acid, acts as a transporter for saturated fats, preventing accumulation in the arteries. It is a great source of vitamin E. it has a very high flash point so is actually wonderful to use on the stove--much better for frying than olive oil. This is a property of grapeseed oil itself, not a factor of its processing, as ours is not processed. It also expands more than other oils when heated, so you can actually use less oil than you would if you were using another type, such as oliove oil. Grapeseed oil doesn't absorb into food like butter does when you fry with it, so again, you can use less overall. There is a lot of conflicting opinions on oils, but I definitely agree that eating non-processed foods is definitely best. I only used non-processed foods i n my house as well. Cold pressed grapeseed oil falls into that category and I think that you shouldn't exclude an oil because you haven't found a good source for it. I know that this is an old thread, but I just wanted to give another opinion regarding a great oil! Just like there was misleading information on coconut oil in the 70s, I would hate for someone to get misleading information on another great oil option!
Deliciously Organic says
Hi Lisa, When you say your oil isn't processed with heat, do you mean they make the oil using a small wedge press? As far as I know, this is the only way to extract the oil out of the grape seed without harming any of the omega-6 fatty acids in the oil. If so, that's great, but then the oil shouldn't be used for cooking because heat damages the omega-6 fatty acids contained in the oil.
From the research I've done, I understand that grape seed oil is the oil pressed out of the grape seed. But unless extracted using a wedge press, the oil is extracted using heat. I read on the Wildtree site that there is friction and heat caused by the expelling of the oil. From my understanding, heat destroys the polyunsaturated fats and their complementary antioxidants. So what is in the seed, isn't the same as what's in the bottle.
After much reading and research I came to understand that saturated fats (non-hydrogenated and from healthy sources such as coconut oil, organic butter, lard, ghee, etc.) are not harmful to the body and therefore I don't necessarily agree with the information that the America Heart Association teaches. If you'd like to understand our perspective a bit more, you can check out the book, "Deep Nutrition" by Dr. Shanahan and/or read this article by Dr. Dwight Lundell. http://healthimpactnews.com/2012/heart-surgeon-admits-he-was-wrong-about-low-fat-diet-and-heart-disease/
Dee says
Hi
After reading this article of not using canola oil, I'm shocked... I thought I m using the rite oil for my husband and kid.... Recently I saw on the blog saying abt olive oil for baking... And she claims tht all here recipes r healthy... Now I m not sure which oil I should use on daily basis n which one I should use for baking... Being vegetarian Indian we cook a lot at home.. Please help me.. I m glad I came across this site...
Thanks
Deepa
100 Days of Real Food says
You could try butter, ghee, olive oil or coconut oil instead.
Megan says
While in Morocco for business my dad brought me back some argan oil...where would that fall within processed oils? And any ideas on how to use it?
100 Days of Real Food says
Per Carrie (the guest poster): It's a great oil for your skin, not necessarily for cooking.
Donna says
What about sesame oil?
100 Days of Real Food says
It's addressed in the post "Sesame oil is a stable oil that is great for cooking at high heats."
Casey says
Oh this post has me jumping for joy. I am in week two of this new lifestyle (rather than a challenge I am looking at it as a long term lifestyle change) Anyway, I realised that the only oils I was using was olive oil and butter. I knew the butter was ok but it all of a sudden dawned on me that I haden't actually checked that Olive oil was ok. Well YAY!!! I have been doing the right thing. Here in Australia, Olive oil is plentiful on the supermarket shelves and we can easily purchase cold pressed, unrefined olive oil... sometimes straight from the growers. I have always preferred this in my baking to vegetable or canola oil, it gives breads a super rich robust flavour. I also wanted to say that I think my clothing is feeling a bit looser. I could be wrong but I really think I am already losing weight. For someone who is 30+ kilos (ummm 75?lb ) overweight this is a HUGE bonus! THANK YOU xoxo
Diana Batema says
I have been cooking with coconut oil for about a year due to corn allergy (must stay away from all processed foods) and every morning my husband & I each eat one whole egg fried in coconut oil. I also use it to cook chicken & sliced pork tenderloin in a skillet. I haven't used it for baking as I have also been diagnosed as gluten & dairy intolerant and I just haven't started baking that way yet. I just stay away from all baked goods, especially those that are processed. For me, a 10 or 100 day is unnecessary - a Forever Pledge is how I must live.
Susan says
I was very happy when I found this website and a recipe for banana
bread made with coconut oil. I have been using this great oil on
bread and in stir fries now for a couple of years. I have never baked with coconut oil and did not know if I should have melted the oil or put it in in chunks. The recipe did not specify. I put it in solid. I am waiting for it to come out of the oven now! I will let y'all know what happen.
Jen says
A excellent cook I know shared this recipe on her blog for homemade Ghee.
http://www.foodiewithfamily.com/2010/06/03/homemade-ghee-clarified-or-drawn-butter-or-beurre-noisette/
It is VERY easy to make!!
Shereen says
I have a concern with one of the oils Carrie listed as good to use: palm oil. From my understanding, this oil is high in omega-6, so not ideal from a health standpoint. But also, there are some pretty severe environmental concerns with the way palm oil is produced. Not the topic of your blog, I know, but something to be aware of, perhaps. Here's one article about it: http://www.eatingrules.com/Cooking-Oil-Comparison-Chart.pdf
100 Days of Real Food says
I think Carrie already addressed this concern in an earlier comment on this post if you want to check out her response...
Lindsay says
I was coming to ask this same question. Where did she reply? In this post somewhere?
Lindsay says
Ok I went back and re-read. I didn't see any posts about her addressing the high levels of omega 6's in palm oil. Oy. All this conflicting advice is giving me a headache : )
Deliciously Organic says
Not all palm oil is produced in a way that is detrimental to the environment. I buy my palm oil from Wilderness Family Naturals and called to ask where and how they process the oil. They work closely with a family farm that they have been supporting for years. It's a sustainable farm and after talking with the nice people at Wilderness Family Naturals I felt comfortable buying the oil from them.
I agree that all of the conflicting advice can be frustrating and confusing. It especially upsets me when people continually promote low-fat when there isn't a single study to prove that saturated fats cause heart disease. I hope that pray that the right information will finally make its way out in to the mainstream. One of my personal rules is - if it wasn't here a few hundred years ago then don't eat it.
Lindsay says
What is the best oil for deep frying? Don't judge. We love fried fish and only eat it a few times a year. I would much rather make it at home with fish my husband caught than in a restaurant! But what is the best oil when you need more of it? Not just a tiny bit in a pan.
100 Days of Real Food says
Lard (or Tallow) from pastured animals is a great choice for that!
Dee says
I'm embarrassed to ask this but is pure coconut oil and virgin the same or did I just spend my money on (and start using!) the wrong type of coconut oil? My husband has me paranoid using it because he's bought into this oil's bad rap for so long...I don't want to gain 50 pounds because I'm using the wrong one and don't know it! LOL
100 Days of Real Food says
The bad rap on coconut oil is from studies on hydrogenated coconut oil...so just make sure it's not hydrogenated and it's unrefined and it's okay!
Deborah says
I cannot find anywhere that states if Ghee should be kept in the pantry or the fridge?
100 Days of Real Food says
Keep it in the fridge...good question!
Deborah says
I had a feeling you were going to say that...ha
. I am struggling to use it because it is so HARD when in the fridge. Any thoughts? Yesterday it sat on my counter while I was making breakfast and it was so wonderful to work with...spreadable! :)
100 Days of Real Food says
Maybe call the company you bought it from and ask their guidelines about how long you can keep it out on the counter?
denise says
Love this blog. I've been trying to get the hubby to cut out processed junk for years. Ever since our daughter started eating what we eat he has been way more on board. My daughter was diagnosed with a tree nut and dairy allergy a few months ago and now I'm at a loss as to what to do for butter. A vegan friend reccomended earth balance. Any thoughts? Also I cook with extra virgin olive oil but if I can't use it at high heat and I can't use ghee or coconut oil then what else should I use?
100 Days of Real Food says
A lot of people with a dairy allergy can tolerate ghee b/c the milk fats have been removed so consider giving that a shot. Otherwise I would personally go with lard (from pastured animals) over Earth Balance, which is made from some refined oils.
Netty says
I have been trying lots of your recipes and LOVE THEM!!! My kids have ben doing great with it as well so I'm thrilled. My hubby is a bit skeptical. High Cholesterol runs in his family. I bought some coconut oil but he refuses to eat it...he says it's horrible in saturated fat. He also says that butter is not good because of the saturated fat so he want to continue eating things like margarine and country crock low fat stuff. Any good resources to convince him otherwise. He also mentioned that I'm using too many eggs in things and that he should stay away from eating the yolk. I'm afraid if he is not on board the kids will not continue down the healthy path with me. I think if I can show him some facts he would be more on board.
Thanks for listening :)
100 Days of Real Food says
For some more resources on coconut oil check out some of the links that commenters left on today's post...https://www.100daysofrealfood.com/2012/02/07/how-to-cook-with-coconut-oil/
Also, tell your husband that the studies that show coconut oil is bad were done on hydrogenated coconut oil (which is not the stuff you would buy of course!)
Some other blogs that I call "hard core" real food blogs will have some good info as well...check out Food Renegade and Nourished Kitchen. Also a good book that probably addresses some of this stuff as well is Nourishing Traditions. You are definitely on the right track with your mindset...good luck!
Aline says
Nourishing Traditions explains fats in lots of detail (related website is http://www.westonaprice.org/). Also check out http://www.mercola.com - you will need to create an account to read his stuff, but don't let that bother you, he has to do that due to a British lawsuit from the makers of sucralose/splenda. Mary Enig's books also explain fats really well.