Avocado oil is pressed from the soft green flesh around the pit of the avocado. Because avocados have a high content of healthy fats, the oil which is pressed from this fruit also contains all the healthy fats. Studies have shown that it has higher concentrations of the good fats than any other fat, plus it is loaded with vitamin E.
Most oils will contribute to cholesterol levels and heart disease, but avocado oil will actually help to reduce the cholesterol levels as well as protect the heart against disease. So adding it to your daily diet is a great way to stay healthy!
Refined avocado oil is the best oil to use when cooking with high temperatures. Of all the oils available, refined avocado oil has a much higher smoke point than any of them. It is even higher than olive oil which smokes at 410 degrees F. But refined avocado oil does not smoke until it reaches a high temperature between 490 degrees F and 520 degrees F. The more refined the oil is, the more heat it will be able to withstand.
When the oil begins to smoke it creates free radicals in your food which can cause many diseases. By substituting this oil for any or all of your regular oil in your cooking, you will eliminate your intake of free radicals.
Avocado oil can be used when sauteing, searing and deep frying.
You can easily substitute avocado oil for other oils in your baking, as for most oils you will be able to use the same quantities. It can also be substituted for butter, shortening or margarine, but you will have to reduce your quantity as oil is thinner and absorbs the dry ingredients much quicker. Start by substituting oil for half the amount of butter to see how it will turn out. Take note of the changes you made and go from there for your next batch.
Salads and Dressings
Cold pressed avocado oil is great for all of your salads and dressings. Use the darker green oils for more flavor and nutrients because these have not been refined as much. Avocado oil goes great with all kinds of different spices. For a simple vinaigrette, mix the oil with some vinegar and honey along with your favorite spices and drizzle over your raw or lightly baked vegetables.
Use in all your marinades for meat as well as your vegetables. Mix some oil with freshly squeezed lemon juice, chopped cilantro, onion and a pinch of sea salt to marinate your steak before grilling.
Use the oil as a dip for your freshly baked breads and biscuits. You can also use it as a light spread on bagels or toast. For added flavor add a pinch of cinnamon or nutmeg.
Avocado oil may be a bit pricey, but in the end you could actually end up saving money because the oil is nutritious and will help you to fill up faster and feel full longer. This will help you to reduce your unhealthy snacks between meals, and thereby cut your overall calorie intake.