I know that many of you have become real fans, and sometimes even true lovers, of olive oil. And I'm glad. Let's remember that since July 1st 2009, all bottles of olive oil sold in the European Union must explicitly display their country of origin on their labels: more transparency, therefore, apparently!

The nutritional craze for olive oil is perfectly justified (as long as you choose a quality oil, of course). Its monounsaturated fatty acids (omega-9 - the best known is oleic acid) contribute to the protection of the body against cardiovascular diseases, in particular. And unrefined olive oil, such as extra olive oil, contains, among other things, vitamin E and polyphenols (anti-oxidants).

But there are other vegetable oils that are also very good for your health and that contain, in different proportions, these nutrients that are essential for a good balance. I'm sure you might want to try them!

Avocado oil

Cold pressed from the pulp, this vegetable oil, with a nutty taste, is, like olive oil, rich in monounsaturated lipids and anti-oxidants. The smoke point (temperature at which an oil degrades and emits smoke) of avocado oil is above 250°C. It can therefore be used for both seasoning and cooking without risk of rapid degradation and therefore without altering its nutritional qualities. Delicious with fish, chicken or vegetables, it is also perfect for vinaigrette. There are avocado oils flavored with natural extracts of coriander, lime or chili.

Grape seed oil

It is extracted from the seeds of the grape, and is typically imported from France, Italy or Switzerland. It is rich in polyunsaturated fatty acids (which counteract hypercholesterolemia) and contains practically no alpha-linolenic acid. It is also known for its resistance to high temperatures. It allows you to make beautiful fried foods, but also dressing sauces, mayonnaises etc. Grape seed oil does not set in the refrigerator. Some of these imported oils have a grape taste, but most have a neutral taste, or others have a nutty taste. Try them out to see which one you like best.

Walnut oil

The advantage with nut oils, such as almond oil, hazelnut oil, macadamia oil, peanut oil, pecan oil, pistachio oil or walnut oil itself, is that they provide the same monounsaturated acids found in the nuts themselves (but they don't contain the fiber).
Their critical temperature (above which the oil should not be heated) is low: they are therefore not recommended for cooking. Nut oil loses some of its nutritional values when heated; however, it can be used very well in preparations for baking. When eaten fresh, on a salad for example, a small amount is more than enough because it has a strong taste. Use for salad dressings or as a seasoning on already cooked pasta or vegetables. Walnut oil rancs easily. Therefore, it should be kept refrigerated. It is recommended for vegetarians because of its protein content.

Pumpkin oil

This vegetable oil contains more than 60% of unsaturated fatty acids (29% monounsaturated fatty acids, 51% polyunsaturated fatty acids). It is particularly interesting in the prevention and treatment of prostate problems. Obtained from roasted pumpkin seeds, this very tasty, dark green, opaque oil is ideally used in combination with lighter oils in sauteed preparations or for vinaigrettes. It can also be used undiluted to add a distinctive flavor to steamed fish or vegetables.

Safflower oil

This oil comes from the tree known as teinturier. I know you wanted recommendations for tasty oils, but I recommend using safflower oil, which ispractically tasteless, because it has more polyunsaturated acids than any other oil. It also has a high smoke point, making it ideal for wok-stirred vegetables, for example. It can also be mixed with oils that have more flavor to make a good-for-your-heart salad dressing!

Linseed oil

Flax is the most important vegetable source of omega-3 (of plant origin, alpha-linolenic acid). Flaxseed oil contains nearly 58% and has a very favorable omega-6/omega-3 ratio. Beneficial to health, it reduces the level of bad cholesterol (LDL), triglycerides and contributes to the prevention of risk factors for cardiovascular diseases and immune disorders. Flaxseed oil is very fragile and rancid easily, it should be stored in the refrigerator and consumed quickly (a maximum of a few months). It cannot be heated. Also, it even becomes toxic if it is too damaged, it should not be used if an unpleasant odor comes out.

Argan oil

It is rich in oleic acid (omega-9) and linoleic acid (omega-6). It has a taste of almond and hazelnut and is very digestible. It is recommended mainly in the'seasoning of salads ; a few drops are enough as it is very fruity. It enhances a dish of crudities, composed salads and obviously the taboule, the couscous, tajines, etc. It is delicious as a final touch (cold) on grilled fish, poultry or sautéed vegetables. Goat's cheese can be marinated for a few hours. In short, it really enhances the flavor of dishes. You can use it for frying... but that would be a waste!

Here, I've taken you on a little tour of the vegetable oils I enjoy. Keep in mind, however, that these oils are relatively caloric (120 calories for one tablespoon). If you are trying to lose weight, limit your daily intake to a few tablespoons/day.

Vegetable oils: taste, pleasure and health!