Oils are important for preparing meals as they are used for cooking, dressing, and making dips, etc. Because they are unavoidable, different types of cooking oils are available with varying flavors and properties. However, they are also one of the controversial health topics, especially among health-conscious people because of the wide variety of options. When it comes to vegan meal prep, the type of cooking oil used is especially important because people are following a vegan diet for its health benefits. So, in this article, we will investigate three cooking oils used in vegan food preparation.
Olive oil has been used as an important ingredient in many cuisines for thousands of years. It is used in Mediterranean dishes which are partly vegetarian, and are known to have a wide variety of health benefits. Besides, it is unique because it is one of the few oils extracted from the fruit. It is made by taking almost ripe olives, grounding them to a paste, and squeezing out the oil. Furthermore, it is ideal for a vegan meal because it is rich in monosaturated fats, and has lower amounts of polyunsaturated and saturated fats. Listed below are the different grades or varieties of olive oil.
- Extra virgin olive oil
- Virgin olive oil
- Lampante olive oil
- Refined olive oil
- Olive oil
- Crude olive pomace oil
- Refined olive pomace oil
Sunflower oil is a popular choice used in vegan meal prep because of its nutty taste, and it is made from sunflower seeds. It is produced by two methods, namely solvent extraction, and cold pressing. The first type is a refined oil that is extracted using solvent at high temperature, and because of this, it is low on flavor. In the second method of extraction, the seeds are pressed to extract oil that is rich in flavor. Besides, the oil has good levels of vitamins E and B, along with iron and protein. Because of this, it is a healthy choice for those following a vegan diet.
Coconut oil has up to 90% saturated fats, and because of this, it is stable at higher temperatures. Also, you need not refrigerate it to maintain its liquid consistency, and it is not affected by oxidation. Because of these reasons, it is a more versatile option for vegan meal prep.
On a final note, there are other vegan oils like avocado, rapeseed, rice bran, and canola. Also, the choice of oil used depends on the type of cuisine that you are preparing.