If You’re New to Cold Pressed Oils, Is Groundnut Oil a Good Option?

New to the world of cold-pressed oils? Groundnut oil is an excellent starting point for your culinary journey. Its subtle, nutty flavour adds depth to your dishes without overpowering them, making it a versatile choice for various cuisines. Unlike refined oils, cold-pressed oils retain their natural flavours and nutrients, so a little goes a long way.

In this blog post, we'll deep dive into cold-pressed groundnut oil, exploring its benefits, uses, and why it's an excellent choice for those new to cold-pressed oils.

What is Cold Pressed Groundnut Oil?

Cold pressed groundnut oil, also known as peanut oil, is extracted from groundnuts (peanuts) without the use of heat or chemicals. This method ensures that the oil retains its natural nutrients, flavour, and aroma. The cold pressing process is straightforward and keeps the oil free from additives or preservatives, making it a healthier option compared to refined oils.

Benefits of Groundnut Oil for Cooking

There are numerous uses of groundnut oil  that make it a standout choice for everyday cooking. Here’s why:

1. Nutrient-Rich

Groundnut oil is packed with essential nutrients, including vitamin E, omega-6 fatty acids, and antioxidants. These nutrients help support overall health and contribute to a well-balanced diet. Vitamin E, in particular, acts as a powerful antioxidant that helps protect your body from oxidative stress, which can contribute to ageing and chronic disease.

2. Supports Heart Health

The high content of monounsaturated fats in cold-pressed groundnut oil is one of its most significant benefits. These healthy fats help to reduce levels of LDL (bad) cholesterol in the body, while promoting the increase of HDL (good) cholesterol. This can lower the risk of heart disease and help keep your cardiovascular system healthy.

3. Skin and Hair Benefits

The vitamin E in groundnut oil is not only beneficial for your body but also for your skin and hair. Applying groundnut oil to your skin helps retain moisture, improving skin elasticity and preventing wrinkles. When used on hair, it nourishes the scalp, strengthens hair follicles, and promotes shiny, healthy hair.

4. High Smoke Point

Cold pressed groundnut oil boasts a high smoke point (around 211.6 °C), making it ideal for high-heat cooking methods such as frying, sautéing, and grilling. Also, unlike refined oils, which have a higher smoke point, cold-pressed oils maintain their integrity, making them a healthier alternative.

Why Is Cold Pressed Oil Good for Cooking for Beginners Over Refined Oil?

Cold pressed groundnut oil stands out as a healthier and more natural option compared to refined oils, thanks to its production process and nutritional profile.

1. No Chemicals or Heat Processing

Unlike refined oils, which are often processed with chemicals and high heat to strip them of impurities, cold pressed groundnut oil is made using a gentle, mechanical process that doesn’t involve heat or chemical treatments. This helps retain the natural flavours, nutrients, and antioxidants, ensuring that you get the full benefits of the oil.

2. Higher Nutritional Value

Cold pressing preserves the oil’s essential nutrients, such as vitamins, minerals, and antioxidants. Refined oils, on the other hand, lose many of these beneficial compounds due to the high temperatures and chemicals used in their production. Cold pressed oils maintain their nutritional value, offering a healthier alternative for cooking.

3. Free from Additives and Preservatives

Cold pressed groundnut oil benefits include it being free from artificial additives and preservatives, which are often added to refined oils to prolong shelf life. This makes cold pressed groundnut oil a more natural and pure choice, allowing you to cook with confidence, knowing you're using an oil free from harmful chemicals.

4. Subtle Nutty Flavour

Groundnut oil has a delicate, nutty flavour that doesn’t overpower the final dish. This makes it an excellent option for beginners who are just starting to experiment with cold pressed oils. It enhances the taste of your food without overwhelming it, allowing the natural flavours of your ingredients to shine through.

Brands like Gramiyaa have mastered the science of creating cold pressed oils that stay true to the purity and quality of the ingredients. With our cold pressed groundnut oil, you can be assured that you’re using an oil that is not only free from chemicals and preservatives but also retains all the natural benefits that come with cold pressing. Give it a try and experience the difference it can make in your cooking and overall well-being.

Recipes with Cold Pressed Groundnut Oil

Cold pressed groundnut oil isn’t just a healthy choice for cooking—it’s a versatile ingredient that can elevate a variety of dishes. Here’s how you can incorporate this nutrient-packed oil into your meals, ensuring that you enjoy its health benefits while adding delicious flavour to your cooking.

Pro Tip: Because cold-pressed oils are more flavorful than refined oils, it's a good idea to start with less oil when cooking. You can always taste and adjust by adding a tadka or drizzle of oil at the end to enhance the flavour. This way, you avoid overpowering your dishes with too much oil and let the natural flavours shine through!

1. Stir-Fried Vegetables

Stir-fries are a quick and healthy way to prepare vegetables, and cold pressed groundnut oil is an ideal oil for this cooking method.  

To make a simple and delicious stir-fry:

• Ingredients: Your favourite vegetables (such as bell peppers, broccoli, carrots, and snow peas), garlic, ginger, soy sauce, and a splash of rice vinegar.
• Method: Heat 2 tablespoons of cold pressed groundnut oil in a large wok or skillet over medium-high heat. Add finely chopped garlic and ginger, and stir-fry for 1-2 minutes until fragrant. Then, add your sliced vegetables and stir-fry for 5-7 minutes, keeping them crisp and tender. Season with soy sauce, rice vinegar, and a touch of sesame oil.

2. Indian Curries

Groundnut oil is widely used in Indian cuisine for its neutral taste and ability to carry the intense flavours of spices. When preparing a curry, the oil serves as a base to sauté aromatics like onions, garlic, and ginger, allowing the flavours to bloom.  

To make a basic curry base:

• Ingredients: 2 tablespoons of groundnut cold pressed oil, 1 large onion (finely chopped), 2 cloves of garlic (minced), 1-inch piece of ginger (grated), curry powder, turmeric, cumin, coriander, and 1 can of diced tomatoes or coconut milk.
• Method: Heat the cold pressed groundnut oil in a deep pot over medium heat. Add the chopped onions and sauté until golden brown. Add the minced garlic and grated ginger, and cook for another minute until fragrant. Stir in your spices (such as curry powder, turmeric, cumin, and coriander) and cook for a minute to release their essential oils. Add diced tomatoes or coconut milk, and let the curry simmer for 20-30 minutes to develop the flavours.

3. Salad Dressings

Cold pressed groundnut oil is an excellent base for homemade salad dressings. Its subtle, nutty flavour adds a slight depth to vinaigrettes without overpowering the fresh ingredients.  

Here’s a simple recipe for a groundnut oil vinaigrette:

• Ingredients: 3 tablespoons of cold pressed groundnut oil, 1 tablespoon of Dijon mustard, 1 tablespoon of balsamic vinegar, 1 teaspoon of honey or maple syrup, salt, and freshly ground black pepper.
• Method: In a small bowl or jar, whisk together the Dijon mustard, balsamic vinegar, and honey until smooth. Slowly drizzle in the cold pressed groundnut oil, whisking constantly to emulsify the dressing. Season with salt and pepper to taste. Pour over your favourite greens, and enjoy!

4. Baking

When used in baking, groundnut oil creates moist, tender baked goods with a slightly nutty flavour that enhances the overall taste of your muffins, cakes, and cookies. Since groundnut oil is plant-based, it offers a healthier alternative to butter, which is high in unsaturated fats.

To use groundnut oil in baking:

• Example Recipe: Healthy Banana Bread
• Ingredients: 1/2 cup cold pressed groundnut oil, 1/2 cup brown sugar, 2 ripe bananas (mashed), 2 eggs, 1 1/2 cups whole wheat flour, 1 teaspoon baking powder, 1 teaspoon cinnamon, 1/2 teaspoon salt.
• Method: Preheat your oven to 350°F (175°C). In a large bowl, mix the cold pressed groundnut oil with brown sugar until smooth. Add the mashed bananas and eggs, mixing until well combined. In a separate bowl, combine the whole wheat flour, baking powder, cinnamon, and salt. Gradually add the dry ingredients to the wet mixture and stir until combined. Pour the batter into a greased loaf pan and bake for 50-60 minutes, or until a toothpick inserted comes out clean.

Cold pressed groundnut oil is an excellent choice for anyone looking to improve their cooking and health. With its nutrient-rich profile, heart-healthy fats, and high smoke point, it's perfect for a wide range of cooking methods, from frying to baking. Additionally, its subtle, nutty flavour enhances dishes without overpowering them.

Choosing Gramiyaa’s cold pressed groundnut oil over refined oils offers a more natural, nutritious alternative for your meals, ensuring that you're getting the most out of your cooking oils. Whether you're sautéing vegetables, making a salad dressing, or preparing a heart-healthy curry, groundnut oil can support both your culinary creativity and your health.

Give the best cold pressed groundnut oil a try in your kitchen today and experience the difference in both flavour and well-being.