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Whether you are fresh out, allergic, or simply opposed to taste, there are many reasons why you may need to find a suitable substitute. Here we have gathered five dairy-free coconut oil substitutes that you probably have already stored in your pantry.
- Almond oil
- Avocado oil
- Hemp seed oil
- Grape seed oil
- Nuts oil
RELATED: This "healthy" cooking oil is not healthy at all
What is coconut oil?
The coconut oil comes from the mature coconut flesh harvested from palm trees. It is extracted from many methods. That's why you will probably find a few different options in the supermarket shelves.
The refined coconut oil is usually less expensive, its taste is sweeter and its aroma more subtle. The unrefined version (also known as virgin coconut oil) is derived from cooler and younger coconuts and is said to be of better quality and richer in antioxidants. Both varieties melt at 24°And are generally solid when stored at room temperature.
Is coconut oil healthy?
Coconut oil is one of the most used oils in the culinary world, despite the many debates about the benefits of regular consumption for our health.
Many celebrities and wellness trainers consider it a natural remedy, claiming that it facilitates digestion, increases fat burning and provides your brain with a lasting boost of energy.
A Cambridge University study found that, unlike other sources of saturated fats, coconut oil raises the level of good HDL cholesterol in the blood, which has been shown to be effective in reducing the risk of cardiac disease. It also contains lauric acid, a medium chain triglyceride with antimicrobial properties. As a result, some research suggests that coconut oil can reduce inflammation and improve immune and cognitive functions.
Despite this, Australian dietary guidelines recommend limiting your consumption:
"Replace high-fat foods containing saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods that contain mainly polyunsaturated and monounsaturated fats such as oils, butters and walnuts and avocado. "
1. almond oil
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Almond oil is one of the best dietary sources of vitamin E – with a tablespoon containing (5 mg) or 26% of the daily needs of an average adult. It is also low in saturated fat, high in mono-unsaturated fats and has been badociated with improved cardiovascular health.
Almond oil has a nutty taste and is perfect for dishes with complementary flavors. It has a high smoke point and is suitable for pan cooking and baked goods.
Best used for: cookies, cakes and muffins.
2. avocado oil
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Avocado oil contains high levels of monounsaturated fatty acids and oleic acid, carotenoids, lutein, vitamin E and phytosterols, all of which help reduce inflammation in the body.
It has a slightly herbaceous taste and a buttered texture, which makes it more neutral than olive oil, especially when cooked. It has a smoke point of 271°It is ideal for grilling, baking and stir-fry dishes.
Best used for: salads, soups and curries.
RELATED: The mistake of storing olive oil that we have committed
3. hemp seed oil
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Hemp oil provides the body with all 9 essential amino acids and contains 10 g of protein per serving of 2 tablespoons. It is also an exceptionally rich source of essential fatty acids needed for energy production, strengthening the immune system and the functioning of the brain.
Hemp oil has a strong earthy flavor that is perfect for salad dressings. Since it loses most of its nutritional value when it is heated, it is best to use it cold or at room temperature.
Best used for: marinades, pesto and dips.
4. grape seed oil
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Grape oil contains no cholesterol and contains very little saturated fat. It is primarily composed of polyunsaturated fats (such as omega-6 and omega-9 fatty acids) that have been linked to cholesterol lowering and improving heart health.
It has a clean, light flavor and is fat-soluble, making it an incredibly versatile option for creamy salad dressings that will not separate when cooled. Due to its moderately high smoke point, grape seed oil is also an excellent choice for fried and fried dishes.
Best used for: mayonnaise, vinaigrettes and roasted vegetables.
5. hazelnut oil
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Hazelnut oil is an excellent source of minerals such as potbadium, calcium and magnesium. Since about 80% of the fats found in hazelnut oil are monounsaturated, it is advantageous to reduce blood cholesterol, reduce fat deposits and promote weight loss.
It has an intense, well-roasted flavor and is incredibly fragrant, making it the perfect complement for sweets and baked goods. Unlike most unrefined oils, it has a high smoke point (221°C) which means it is also suitable for roasting, frying and broiling.
Ideal for: spreads, butters and sauces.
RELATED: Six unusual ways to use coconut oil around the house
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