Cooking Oils


Healthy fats are essential to our overall health and an important part of our Portion Rx. In addition to stabilizing blood sugar levels for all day energy, healthy fats support brain and heart health and reduce our risk for disease. Some of my favorite sources of healthy fats are cooking oils. Coconut oil and Ghee are my favorite high heat oils, meaning they have a high smoke point and don’t create dangerous free radicals that are linked to cancer and disease. My other favorite oil is olive oil. Read on to learn more about each oil.

1. Coconut Oil: This high heat oil contains properties that help ease digestion, support the immune system, and boost metabolism. If you’re still not convinced that coconut oil is a great option, try roasting a pan of veggies at 400 degrees in a tablespoon of melted coconut oil and pinch of salt. Coconut oil makes veggies taste even more sweet (roasted sweet potatoes are my favorite!), and you won’t have to beg your kids to clean their plates.

2. Ghee: You may be surprised to learn that ghee is clarified butter. Rich and flavorful, this antioxidant packed oil helps our body absorb nutrients and vitamins, aiding in the digestive process. Like coconut oil, it also strengthens your immune system and boosts your metabolism. I feel sated and energized for hours after consumption. I use ghee as a replacement for olive oil when I’m cooking at high temperatures.

3. Olive Oil: This oil is best used when cooking at medium to low temperatures only (no frying). High in antioxidants, olive oil supports healthy cholesterol levels. In addition, this oil can reduce inflammation in the body and decrease the risk for developing a cardiovascular disease. I love to use olive oil as the base for salad dressings and veggie dips. When purchasing it, make sure that the oil is cloudy (unfiltered) and yellow in color for the highest antioxidant levels.

Do you have questions about which fats to avoid and how to add more healthy fats into your diet? Ask us in the questions below! My team and I are here to help you nourish your body and help you feel amazing.

  1. Any other high-heat recommendations other than coconut oil? We have a coconut allergy in our house (boo!) so we can’t use it.

  2. I like your suggestions and glad you do not include canola or other factory vegetable oils! I wince at some of your low fat, non-meat menu suggestions. We need grass fed meat, butter and eggs to feel healthy and alive!

  3. I’m new to cooking with coconut oil. It comes in solid form, so do if you are measuring a tblsp of it, is it measured out in solid form?

    • Hi Beth! You can measure coconut oil in solid or liquid form. Coconut oil is easier to measure and cook with when softened at room temperature.

    • Hi Mary, avocado oil is high in oleic acid, the stable monounsaturated fat that is also high in olive oil. It is safe to use for cooking at moderate temperatures, not high heat.

  4. What about seseme oil which is used a fair amount in the middle east and also east Asia? Isn’t that a good oil to use also?

    • Hi Kanchb,

      Sesame oil is high in oleic acid and antioxidants and can also tolerate high heat cooking. We recommend using sesame oil in moderation because it contains inflammatory omega 6 fatty acids.

    • Hi Joanne,

      We recommend purchasing organic ghee. Coconut oil breaks down at high heat and is not recommended for stir fries. Ghee and sesame oils are better choices for stir fries. One tip is that if your oil smokes or burns, then your heat is too high.

    • Hi Cara, great question! Grape seed oil is high in omega 6 fatty acids which increase inflammation in the body when eaten in excess. We do not recommend using it for cooking.

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