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Dump your vegetable oil for healthier options


Just because they have “vegetable” in them doesn’t mean they are healthy oils. From contributing to inflammation, messing up the fatty acid composition in your body’s cells to being very unnatural, they are your worst option.

But then not all other oil is equal when it comes to the impact it has on your health while cooking.  Some oil can be harmful to your health if it burns when you cook with it. Hence, it’s important to know when to use what type of oil.

For Stir-frying

Use sesame oil to stir-fry your meat and vegetables. It’s not only able to withstand the very high cooking temperatures, but it adds a great flavour to your dish when stir-frying. Check the recipe below.


Oils that can withstand lower temperatures are great for sautéing food. Natural Coconut Cooking Oil is useful here as it’s full of flavour and won’t start smoking as long as you keep the temperature on a medium heat.

Dips and dressings

When you use fresh ingredients to make dips, sauces and dressings without cooking, use extra virgin olive oil. It has a variety of health benefits and tastes great.


Coconut oil is great for baking. Who doesn’t enjoy the flavour of coconut in treats, and it withstands the high temperatures of the oven!


Choose organic canola oil for this type of cooking as it withstands high temperatures required for roasting. This you can find in your local supermarket.

Today, I’ll also be sharing my favourite Sesame Chicken wings recipe. It’s not only quick but gives the nutritional punch you need.

Sesame Chicken Wings


1/2 cup soy sauce
1 Tbsp minced ginger
1 Tbsp minced garlic
One Tbsp Asian chili paste
1 kg chicken wings, tips removed, cut apart at joints
1 green onion, chopped
1/2 cup honey
1 cup water
1 1/2 tsp hoisin sauce
1/4 cup sesame oil
2 Tbsp toasted sesame seeds


Cut the chicken wings into 3 separate portions. In a large skillet, combine the chicken, water, dark soy sauce, light soy sauce, garlic and green onion.

Stir together and cook for 15 minutes over medium heat. Add the 1/4 cup sesame oil and simmer for another 15 minutes over low heat.

Bring mixture to a boil and add honey and hoisin sauce as glaze. Transfer to a platter. Sprinkle with sesame seeds and green onion. Serve any remaining honey glaze on the side.


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