The health benefits of avocados are well known to most of us by now. I know that I use them in my cooking on a regular basis — from guacamole (of course), to the ubiquitous avocado toast and all manner of salads and bowls.
But have you ever considered cooking with avocado oil? If not, you absolutely should — and here’s why.
- Like olive oil, avocado oil is rich in “heart healthy” fats.
- It can aid in reducing inflammation and lowering cholesterol.
- It’s rich in both antioxidants and vitamin E.
And it is versatile! It has a very high smoking point, which makes it ideal for cooking. And its mild, neutral flavor makes it a perfect ingredient to use when a more assertively flavored oil (like olive oil) might not be as suitable.
Of course you could use avocado oil just like any other in your pantry — from substituting for butter in baking, to drizzling over popcorn, to using in your favorite stir-fry. I thought I’d share three simple and basic recipes to get you started. And don’t worry about finding it — once available only at more upscale markets and health food stores, you can now buy it everywhere from your local grocery store to most big box retailers.
Yes, making your own mayonnaise is simple — and so much more delicious (and healthy!) than store-bought by far. All you need is a blender or food processor, and all of five minutes from start to finish.
What you’ll need:
Makes: one cup
- 2 egg yolks, room temperature
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon sea salt
- 1 teaspoon water
- 1 cup avocado oil
- Place yolks in a blender or food processor — pulse briefly to break up. Add the lemon juice, sea salt, and water; blend until well combined.
- With the motor running, add the oil in a very slow stream and keep blending until thick and creamy — about 2 minutes. Store covered, in the fridge, for up to one week.
This versatile recipe gets a nutritional boost with the addition of heart-healthy avocado oil. Use this delicious vinaigrette as a marinade for chicken or fish, as a dressing for any salad, or drizzled over roasted root vegetables.
Makes: 2/3 cup
- 2 tablespoons white wine vinegar
- 2 teaspoons Dijon mustard
- 1/2 cup avocado oil
- Salt and pepper to taste
- Whisk vinegar and mustard in a small bowl or jar.
- Add the avocado oil and whisk or shake until well blended; season with salt and pepper to taste. Keep refrigerated for up to two weeks.
Homemade Herbed Dipping Oil
Slice up some crusty bread and place a dish of herbed oil out for dipping! You can use the recipe here or switch up the herbs as desired. You can also add some minced garlic, Parmesan cheese, or even finely chopped sun-dried tomatoes.
Makes: 1/3 cup
- 1 teaspoon fresh basil, chopped
- 1 teaspoon fresh rosemary, chopped
- 1/2 teaspoon fresh oregano, chopped
- Pinch of red pepper flakes
- Salt and pepper to taste
- 1/3 cup avocado oil
- Combine basil, rosemary, oregano, red pepper flakes, salt, and pepper in small bowl.
- Pour avocado oil over and stir gently to combine.
- Serve with fresh bread for dipping.