Cooking without Oils

When we heat oils we risk damaging the nutrients that are contained in the oil (like vitamin E and other phytonutrients). When oils are heated chemical bonds are weakened and the oil become less stable and can form free radicals.

Free radicals are molecules with an odd, unpaired electron. Free radicals are very unstable and react quickly with other compounds, trying to steal the needed electron to gain stability. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction and resulting in the destruction of a cell.

Oils have a very low smoke point (the smoke point is when you heat the oil and it starts to smoke) and companies refine the oils to increase the smoke point. For example the smoke point of unrefined Canola oil is 225 degrees F while the refined Canola oil has a smoke point of ~400 degrees F. Now one would assume to just buy the refined oil because it has a higher smoke temperature, right? The problem is the oil is refined by charcoal and other harsh chemicals.

So how should you cook without oils? Try doing your stirfry with water or broth! Make sure to keep a close eye on the liquid level because if it all evaporates your food will burn!
Then add your choice of oil to your food once the cooking process is complete. By adding the oil after you saute, you preserve the nutrients and purity of the flavour!

Recipes that call for oil in soups or sauces, just follow the same procedure. Add the oil at the end!
If you insist on cooking with oils then here is a list of what oils can withstand higher temperatures.

ghee (clarified butter)
tropical fats
high oleic sunflower oil (not regular sunflower oil)
high oleic safflower oil (not regular safflower oil)
peanut oil
sesame oil
canola oil
olive oil



One final thought to share while we are on the topics of oils: Never heat flax oil and keep it in the fridge! It is a fragile oil that can be ruined by heat, light and oxygen.