Using oils for raw things is my favorite way to use oils. Why? Because you get to experience their flavor in full, and their complete nutrient profile is a plus. In fact, sometimes I prefer to pour oil into hot food just before serving rather than using it at the beginning of the dish to cook things in.
This means the best oils to use for raw dressings, sauces, and marinades are the ones you can be the most creative with and that have the most flavor! Try pistachio, walnut, extra virgin olive oil, and flaxseed oil are all good options for dressings, and go for ones that are a bit more heat resistant in marinades that will then be cooked.
The Role of Oil in Raw Cooking
Fats, including oils, enhance flavor and texture in dishes. They act as carriers of flavor, ensuring even distribution throughout the dish. Oil serves as an energy source and contributes to a smooth texture, acting as a thickening agent in things like mayonnaise.
Oils are also used to emulsify, which is the process of combining ingredients that don’t easily mix, such as oil or fat, with water or water-based substances like broth or vinegar. Mayo and hollandaise are examples of emulsified sauces.
Fats play a vital role in recipes and nutrition. They provide energy, help produce hormones, insulate and lubricate the body, promote satiety, aid nutrient absorption, and support brain health. Certain nutrients, like water-soluble vitamins B and C, can be destroyed or degraded when cooking. Choosing raw food ensures this does not happen.
What Oils Should Not Be Used For Raw Cooking
When choosing oils and fats for your dishes, there are a few factors to consider. Typically, salad dressings, sauces, finishing oils, dips, and anything cold require oils that can handle lower temperatures. These cold dishes allow you to get creative and experiment with flavors that suit your taste preference. Some popular options include pistachio, walnut, and extra virgin olive oil.
Fats like animal fat, butter, shortening, and margarine are solid at room temperature. They usually have higher saturated fat content, which is considered less healthy. While they can be used as solidifying agents in specific recipes, they are not ideal for salad dressings or cold dishes.
Some oils, like flaxseed oil, are unsuitable for heating as they quickly oxidize. These oils are best used as finishing oils for soups smoothie bowls, or added to salads, dips, and dressings. It is recommended to store them in dark bottles in the refrigerator to maintain their freshness.
Cold pressing is considered the gold standard when processing cooking oils as it helps preserve the oil’s nutrients without using chemicals. Plant-sourced oils for food are mainly processed through pressing or extraction methods. Nut oils, for example, have low smoke points and are often used in raw cooking.
Choosing The Best Oil For Your Raw Cooking Needs
Olive oil is a versatile ingredient commonly used in Mediterranean and Middle Eastern dishes. It adds a grassy flavor that really varies depending on where the oil was sourced. You can top off hummus with a drizzle of olive oil, enhancing its taste and presentation. It can also be drizzled over cold soups, such as gazpacho.
If you want to experiment with different flavors, sesame oil is an excellent choice for Asian-inspired salad dressings. It imparts a distinct sesame seed or tahini-like taste, especially when using toasted or dark sesame oil.
Another fun oil might be pistachio, which is popular in France and can be drizzled over salads and vegetables. Consider using ethically sourced palm or palm kernel oil as a substitute for butter in West African cuisine, as it provides a smoky and floral flavor.
When it comes to sweets, coconut, hazelnut, and almond oils are fantastic options. They contribute their respective flavors to desserts, enhancing their taste and texture. Pumpkin seed oil, with its rich and nutty profile, is perfect for salad dressings or as a finishing oil. Apricot kernel oil boasts a golden color and a strong, almost marzipan-like flavor, making it an excellent choice for fruit dishes, desserts, or Asian marinades.
Substituting Oils in Raw Recipes
When substituting oils, a general guideline is to use a 1:1 ratio, though that may vary if you are subbing a solid at room temperature oil with a liquid one in baking. Remember to consider any allergies or dietary restrictions, such as keto, paleo, or Whole30, which bans some cooking fats and oils.
FAQs
A raw diet consists of only raw, unprocessed foods, usually plant-based. The goal is to consume the most nutrient-dense form of food possible. Many believe that cooking destroys many nutrients and enzymes in food, which can benefit health and weight loss. Veganism, on the other hand, excludes any animal products or byproducts, but they still will cook things.
Yes, raw fat can be good for you in moderation and if its “good” fat. Raw fats are necessary for providing energy and essential fatty acids to the body. They also provide micronutrients like vitamin E and other antioxidants. Eating a variety of healthy fats such as extra virgin olive oil, coconut oil, nuts, seeds, and avocados is beneficial for overall health.
You sure can, and some of them are even better than baked desserts! I adore raw cheesecakes, brownies, and chocolate mousse or panna cotta that usually require fridge setting.
A finishing oil is an oil you pour on your food just before eating or serving. Finishing oils add flavor and texture to your dish and are usually made with high-quality ingredients. The most popular finishing oil is extra virgin olive oil, but you can also find other types, such as walnut, hazelnut, avocado, or even truffle oil. Just remember that they are best used in small amounts so they don’t overpower your dish.
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