The Yogi’s Guide to Buying, Storing + Cooking with Healthy Oils

Chef Celine Beitchman at Natural Gourmet Institute shares her favorite healthy cooking oils. Plus, tips to select, taste, and store the right oil for your next dish. Inspired? We’re giving away $15,000 tuition scholarship for one lucky YJ reader to become a pro chef.

Get more recipes and cooking tips here

With so many culinary-oil options—
and so much competing info about which ones are healthy or not—we needed a reliable primer. Celine Beitchman, a chef instructor and nutrition counselor at New York City’s Natural Gourmet Institute, shared her top three oils, plus tips for selecting, tasting, and storing the right one for your next dish.

Sesame Oil

Often used in Ayurvedic and macrobiotic diets, sesame oil has been shown to help lower blood pressure and is rich in vitamin E, an antioxidant crucial for healthy skin and hair, and nail growth. Vitamin E has lately been studied for its role in preventing neurodegenerative diseases like Alzheimer’s, too. The oil can range in color from light to amber to dark; in general, the darker the oil, the stronger its flavor.

Good For
Sautéing when it’s refined (i.e., processed to withstand high heat); drizzling over cold dishes when it’s unrefined

Try it
Sauté with baby bok choy, garlic, and ginger for a side dish

See also Think Outside the Olive: 8 Healthy Oils to Cook With

Coconut Oil

Virgin coconut oil is an anti-inflammatory and anti-bacterial that’s used to reduce skin swelling and redness, and it can support a healthy immune system. Add it to dishes you want to taste like coconut, such as sweets.

Good For
Baking, frying, or pan-searing

Try It
Whisk 1 tbsp of coconut oil into pudding, custard, or icing

See also Oil Pulling 101: Benefits and How to Do It

Extra Virgin Olive Oil

The go-to at the Natural Gourmet Institute, it’s high in “good” monounsaturated and polyunsaturated fats, which are linked to a lowered risk for heart disease. Bottles labeled “estate-harvested” indicate a conscientious producer made it with oversight and care.

Good For
Low-to no-temp recipes since its flavors can quickly break down in heat

Try It
Mash steamed cauliflower and mix with olive oil as a healthier alternative to buttery mashed potatoes

See also Choosing the Right Oil

Savvy Shopping: Buying Healthy Oils

Beitchman’s students regularly ask her how to pick and maintain their oils—and how to know when they’re past their prime. Here, her tips:

Buying
Look for the USDA Organic label, which certifies it’s free of artificial preservatives, colors, and flavors. And pick up only dark bottles, which keep out the light and heat that speed spoiling.

Tasting
Sample your oil right after you buy it. If you’re not familiar with how your oil tastes when it’s good, you won’t know how to tell when it’s gone bad.

Storing
If you buy in bulk or have a pricey bottle you don’t want to risk spoiling too soon, decant a small portion for your counter, and refrigerate the rest to preserve it.

See also 4 Methods to Preserve Your Food

31 Tasty (And Healthy!) Recipes from the Natural Gourmet Institute

Inspired? Become a pro chef! Yoga Journal and the Natural Gourmet Institute are awarding a $15,000 scholarship to the school’s health-focused culinary program. Apply starting January right here. We are announcing the winner at Yoga Journal Live! in New York City, April 23-27, 2015. Register for yoga classes and seminars from our award winning #YJLIVE presenters, don’t miss out on early bird sign ups.

Plus, if you’re a fellow food lover, we’ve got your back. Every day for the month of January we’re giving you a healthy recipe from Natural Gourmet Institute to cook for yourself. Follow us on Facebook and at #recipeaday for more.