Avocado oil in cooking is a healthy choice for your well-being.
Avocado oil is a versatile and healthy ingredient that can add a special touch to many dishes in the kitchen. When cold-pressed from the ripe avocado pulp, this oil offers numerous health benefits and a unique flavor that makes it an excellent choice for cooks and lovers of healthy cooking.
What does avocado oil taste like?
Avocado oil has a unique flavor that sets it apart from many other vegetable oils. It is generally described as slightly fruity, with a hint of mushrooms, sweet, and buttery. It tends to have a delicate and herbal aftertaste with light notes of hazelnut. This particular flavor makes it an interesting and versatile choice in cooking, as it adds a special note to various dishes without dominating the overall taste.
Avocado oil is often appreciated for its ability to enhance the flavor of salads, grilled vegetables, fish, and egg-based dishes (like poached eggs or sunny-side-up eggs). Its versatility makes it ideal for both savory and sweet dishes; try it in chocolate desserts to add a buttery and creamy note without the addition of dairy.
Dr. Sara Masiero explains the benefits and properties of avocado oil:
Rich in healthy fats: Avocado oil is rich in monounsaturated fats like oleic acid, which are beneficial for heart health. These fats help lower bad cholesterol (LDL) and promote good cholesterol (HDL), creating a favorable situation for regulating blood pressure.
It has anti-inflammatory properties, promoting skin health and reducing inflammation in the body.
Contains antioxidants, such as vitamin E, which combat free radicals in the body, helping to prevent cellular damage and premature aging.
Rich in nutrients: Avocado oil is a source of essential nutrients like vitamin K, vitamin C, potassium, and folate. These nutrients promote overall good health.
Used raw, it will impart a characteristic flavor to your dishes as an alternative to extra virgin olive oil, and thanks to a high smoke point (473°F – 518°F due to its low acidity), it can be used for frying or cooking at high temperatures without degrading or developing harmful substances.
RECIPES for using avocado oil:
- Cost: Expensive
- Portions: 10 grams
- Cuisine: Healthy
- Seasonality: All seasons
- Energy 88.40 (Kcal)
- Carbohydrates 0.00 (g) of which sugars 0.00 (g)
- Proteins 0.00 (g)
- Fat 10.00 (g) of which saturated 1.16 (g)of which unsaturated 8.40 (g)
- Fibers 0.00 (g)
- Sodium 0.00 (mg)
Indicative values for a portion of 10 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Avocado Oil in Cooking
- 0.35 oz avocado oil (cold-pressed)
Calories in 10 grams of avocado oil
Avocado Oil in Cooking
– For seasoning or flavoring sauces and gravies, guacamole, or hummus. Its light and buttery flavor pairs well with many dishes.
– Healthy frying: Thanks to its high smoke point (similar to extra virgin olive oil), avocado oil is perfect for frying. Prepare croquettes, French fries, or tempura for a delicious crunch without absorbing too much fat.
– Salads: Create a simple vinaigrette by mixing avocado oil with vinegar, mustard, garlic, and herbs to give a special touch to salads.
– Baking: Use avocado oil to add a delicate flavor to savory or sweet dishes.
– Marinating meat or fish: Mix avocado oil with fresh herbs and spices to create a delicious marinade for meat or fish. Let marinate for at least 30 minutes before cooking.
– Healthy smoothies: Add a teaspoon of avocado oil to your smoothie to boost healthy fats and achieve a creamier texture.
– omelette with spinach and quartirolo (or feta): beat 2 eggs with salt, add cooked spinach and crumbled quartirolo, cook in a pan
– avocado bruschetta: mash a ripe avocado on toasted bread slices, add cherry tomatoes, avocado oil, and salt
– rice with vegetables: boil the rice and sauté it with pre-steamed vegetables, soy sauce, and avocado oil
– quinoa salad: cook the quinoa, then mix it with cherry tomatoes, cucumbers, olives, avocado oil, lemon, and salt
– tomato soup: sauté onion and garlic in avocado oil, add peeled tomatoes, basil, and salt, cook until done
– roasted rosemary chicken: marinate chicken breasts with avocado oil, rosemary, and garlic. Then bake them
– grilled tuna: brush the tuna with avocado oil, grill
– oven-baked zucchini/pumpkin: slice zucchini (or pumpkin), brush with avocado oil, sprinkle with parmesan (or nutritional yeast flakes) and bake until golden
– sweet potato casserole: prepare a sweet potato casserole by mashing cooked sweet potatoes with avocado oil, cinnamon, and a pinch of salt
– fruit salad: mix chopped fruit with mint, lemon juice, and avocado oil
FAQ
Where to buy avocado oil and how much does it cost?
Avocado oil is available at supermarkets, specialty grocery stores, and online. Prices vary depending on the brand and quality, but generally, a 250ml bottle can cost between 7 and 25 euros, depending on the producer and type (e.g., extra virgin or refined).
What are the contraindications of using avocado oil in food?
The main contraindications of avocado oil in cooking are:
– avocado allergies
– high-calorie content
– gastric sensitivity
– overheating above its smoke point
– potential drug interactions
– variations in oil quality
– improper storage
– use combined with other oils
