Fats are essential to the proper functioning of the body, but like many foods, it should not be abused otherwise they may become harmful. That's why you have to choose and use them to fill up on essential nutrients.
Walnut oil, rich in taste
Assets: Its flavor gives an elegant touch to any salad. But its second strong point is its richness in omega 3, because the nut is one of the few dried fruits to contain, with a ratio omega 6 / omega 3 correct of 5. (If this ratio is less than 5, we may feel that the product is good for health).
Use it well: The best and only way to use walnut oil is in seasoning.
Small cooking tip: In salads, it stands out against other character products such as Roquefort or endive, and improves the flavor of products such as egg or potato.
Coconut oil, perfect for cooking
Assets: The oil can repel you with 90% saturated fatty acids, in fact, it is mostly lauric acid, an easily digested fatty acid that quickly converts into energy, which limits storage. On the other hand it should not be abused, it remains as caloric as the others.
Use it well: It is suitable for high temperatures, its solid texture at room temperature allows it to easily replace the butter in pastries.
A little cooking tip: With its mild coconut taste, it is almost indispensable for sautéing chicken, shrimp or vegetables that it scents directly. It is also possible to add it subtly in cake or cookie dough.
Canola oil, both balanced and accessible
Assets: Rapeseed oil has very good lipid properties, well supplied with monounsaturated fatty acid (60%) such as olive oil, it also brings omega 3 (8%) with a good ratio Omega 6 / Omega 3 of 2. In addition, it has a good antioxidant vitamin E content. In summary, a single tablespoon of rapeseed covers almost half of our needs for omega 3 and the third of those for vitamin E.
Use it well: You must consume it raw in order to take advantage of these precious omega 3, sensitive to heat. In addition, cooking makes its smell unpleasant.
Small cooking tip: It is recommended to use it in spring salads with radish, asparagus, spinach, parmesan and pumpkin seeds.
Olive oil, the essential
Strengths: The famous Mediterranean oil is 75% monounsaturated fatty acid, also called omega 9, which deals with the cardiovascular system. It is also filled with polyphenols, antioxidants that protect aging cells and degenerative diseases such as cancer.
Use it well: It can be eaten hot and cold. Fragrant, it is tasty raw on a salad. But it can still be used to cook meat and vegetables, because it supports cooking up to 180 ° C. By cons it is not recommended for desserts.
Flaxseed oil, the head of omega 3
Small cooking tip: Use olive oil on a tian, thinly sliced veggies cooked in the oven with a little goat cheese and thyme.
Assets: She is the richest in Omega 3, she has no less than 55%. That's why it remains fragile and was banned for consumption. Today authorized, it can be sold only in small containers of 250 ml. A simple teaspoon can cover our daily needs of omega 3. It is therefore a good way to supplement naturally in these precious fatty acids.
Use it well: It oxidizes quickly in contact with heat, light and oxygen. It is used only in seasoning. It must be stored in the refrigerator and consumed within a month.
Small kitchen tip: You can slip through a few drops in his muesli o salads to have his quota of omega 3.
Camelina oil, more and more used
Assets: She is nicknamed "bastard", while the camel is not the same family as flax, but cruciferous. It is rare in supermarket shelves, it is more likely to find in organic stores. The oil stands out for its richness in omega 3 (34%) and an excellent ratio omega 6 / omega 3 close to 0. With only two teaspoons, our daily needs will be covered. It is also used in cosmetics for its action on sensitive skin.
Use it well: It can be kept in the fridge until three months after opening and is used only in seasoning. Small cooking tip: Its sweet and vegetal taste is a perfect match for crudités of all kinds: carrots, beets, cabbage, mushrooms, etc.