6 Tips for Using Cold Pressed Oils in Summer Cooking

Summer is upon us, and with it comes the urge for lighter, fresher meals. But achieving that perfect balance of flavour and health can sometimes feel like a challenge. Here at Gramiyaa, we believe that using the right ingredients can make all the difference. That's where cold-pressed oils come in—these natural wonders not only elevate your dishes but also offer a multitude of health benefits, making them a perfect fit for your summer cooking recipes.

But before we discuss summer-specific tips, let's explore what makes cold-pressed oils so special. Unlike their refined counterparts, cold-pressed oils for cooking are extracted using a gentle process that utilises minimal heat and pressure. This simplicity ensures that the oil retains its natural goodness, including essential nutrients, antioxidants, and of course, the unique flavours that each oil possesses.

The Science Behind Cold-Pressed Oils

Refined oil extraction methods often rely on high heat and harsh chemicals. This can significantly degrade the quality of the final product. Here are some cold-pressed oil benefits over these oils:

  • Minimal Heat: Cold-pressing keeps the temperature low, typically below room temperature with a slight increase. This protects the delicate vitamins, antioxidants, and essential fatty acids from breaking down.
  • Mechanical Pressure: Instead of heat, cold-pressing uses a hydraulic press to extract the oil from the source material (seeds, nuts, or fruits). This physical approach minimises damage and preserves the oil's integrity.
  • Preserved Phytonutrients: Cold-pressing safeguards a wider range of beneficial phytonutrients naturally present in the source. These plant-based compounds, like phenols and sterols, are linked to various health benefits such as reduced inflammation and improved antioxidant activity.
  • Minimal Processing: Cold-pressed edible oils undergo minimal processing after extraction. This translates to a product that retains its natural colour, aroma, flavour, and a higher concentration of antioxidants compared to refined oils.

The Benefits of Cold-Pressed Oils for Your Health

Now that we understand the science behind cold-pressed oils, let's explore the practical benefits they offer:

  • Enhanced Flavour and Freshness: Cold-pressed organic oils for cooking boast distinct and often subtle flavours. This leads to a more enjoyable culinary experience. Unlike heavily processed oils, they don't overpower the natural flavours of your ingredients but rather enhance them subtly.
  • Improving Culinary Creativity: Each cold-pressed oil has its unique flavour profile, opening doors to vast opportunities to explore different cuisines and dishes. Experimenting with different oils allows you to explore new taste combinations and elevate your dishes to new heights.
  • Richer Nutritional Profile: While all cold-pressed oils offer health benefits, they vary slightly in their nutritional content. For example, cold-pressed flaxseed oil is rich in omega-3 fatty acids, while cold-pressed avocado oil is a good source of healthy monounsaturated fats.
  • Potential Health Benefits: Studies suggest that cold-pressed oils may offer various health benefits due to their nutrient content. These include potentially lower bad cholesterol levels, improved heart health, and even reduced inflammation.

6 Tips to Take Your Dishes to the Next Level with cold-pressed oils

Summer is a time for light, refreshing meals, and cold-pressed oils are the perfect partner in crime when it comes to achieving this culinary goal. Here are some tips on cold-pressed oils uses in summer cooking:

  • Embrace salads and dressings

Salads are a quintessential summer staple, and cold-pressed oils make them even more delightful. Experiment with different oils like avocado oil, sesame oil, or walnut oil for a flavour boost. These oils pair beautifully with fresh summer vegetables and fruits, creating a light and refreshing dressing.

  • Master the art of marinades

Cold-pressed oils like olive oil or mustard oil are excellent choices for marinades. Their unique flavours gently infuse your meats or seafood, adding depth and complexity without overpowering the natural taste.

  • Explore grilling & searing

Summer wouldn't be complete without some grilling action! Opt for oils with high smoke points, such as avocado oil, grapeseed oil, or sunflower oil. These oils can withstand high temperatures without burning, making them ideal for grilling and searing.

  • Use it for drizzling

A drizzle of cold-pressed oil can instantly transform a dish. Use a touch of sesame oil to elevate your stir-fries or finish off your summer rolls with a sprinkle of toasted sesame oil. Drizzle some coconut oil over your grilled vegetables for a hint of sweetness or use a touch of olive oil to add richness to your pasta dishes.

  • Don't forget the cold applications

Cold-pressed oils aren't just for cooking! Drizzle some olive oil over your fresh summer tomatoes and mozzarella for ...a simple yet incredibly flavorful Caprese salad. A touch of walnut oil adds a nutty depth to homemade pesto, while a drizzle of avocado oil elevates your favourite chilled gazpacho recipe.

  • Moderation is key

Remember, even though cold-pressed oils are a healthier alternative to refined oils, they are still calorie-dense. We recommend a simple rule of thumb: two teaspoons per person per meal. This allows you to enjoy the flavour and health benefits without exceeding your daily calorie intake.

Choosing the Right Cold-Pressed Oil for Your Needs

With a growing variety of cold-pressed oils available, selecting the right one for your dish can feel overwhelming. Here are some key factors to consider while choosing cold-pressed oils for summer cooking:

  • Smoke Point: This refers to the temperature at which the oil starts to smoke and break down. High-heat cooking requires cold pressed oil for deep frying with high smoke points, such as sunflower or mustard oil. Lower smoke point oils like groundnut oils are better suited for sauteing or drizzling.
  • Flavour Profile: As we mentioned earlier, each cold-pressed oil boasts a unique flavour profile. Consider the overall taste you're aiming for in your dish. Craving a hint of sweetness for your summer curry? Coconut oil might be your perfect match. Want a subtle nutty flavour for your stir-fry? Opt for groundnut oil. Experiment and discover which flavours complement your dishes best.
  • Nutritional Profile: While all cold-pressed oils offer health benefits, they vary slightly in their nutritional content. Looking for a good source of omega-3s? Choose flaxseed oil. In need of healthy monounsaturated fats? Avocado oil is a great option.

Explore, Experiment, and Enjoy!

The world of cold-pressed oils is vast and exciting. At Gramiyaa, we're passionate about providing you with high-quality, minimally processed oils that elevate your cooking experience. We encourage you to explore different options, experiment with flavours, and discover the joy of cooking with pure, unadulterated goodness.

So, this summer, ditch the heavily processed oils and embrace the world of cold-pressed options. With their versatility, health benefits, and incredible flavours, they'll become your go-to ingredients for creating delicious and healthy meals all season long. Visit our website to learn more about our range of cold-pressed oils and find the perfect ones to take your summer cooking to the next level!


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