Extra Virgin Olive Oil, Coconut Oil, Butter, Avocado Oil, Sesame Oil, and Walnut Oil are the fats that you should be cooking with. Try to avoid Canola, Soybean, Corn, Peanut, Sunflower, Safflower, Cottonseed, and Grapeseed Oil as they go through intense processing.
Extra Virgin Olive Oil
The benefits of this mainly monounsaturated, anti-inflammatory and antibacterial, protects against heart disease and raises HDL cholesterol. It has a medium smoke point (the heat at which an oil starts to degrade), so it’s fine for sautéing, but not for cooking at very high temperatures. It excels in sauces and salad dressings.
Coconut Oil
While coconut oil is saturated, it’s a type that operates differently in your body than animal based saturated fats. It also may have special benefits. It boosts fat burning and contains medium chain triglycerides (MCTs), which go straight to the liver to be used as a quick source of energy or turned into ketones.
Butter
Now that margarine has been banished to the neverland of trans fats, butter has made a slow and steady comeback. Butter can create magic in cooking and is completely keto friendly. But it has a low smoke point, so if you want to cook at higher heats, use ghee (clarified butter) instead. You can purchase ghee or make your own.
Avocado Oil
Whole avocados are keto gold and the oil pressed from the fruit is equally healthful. It’s also incredibly versatile, with just about the highest smoke point of any oil (520 degrees) meaning that you can cook at very high heat without having it break down or burn.
Sesame Oil
Sesame seeds have been pressed to extract their oils for thousands of years. They bring a distinctive flavor, particularly savory in Asian inspired dishes, along with hefty omega-3 values and compounds called phytosterols that reduce cholesterol uptake in the body.
Walnut Oil
Walnuts are stars of a keto diet, and so is the oil they provide, which is rich in omega-3 fatty acids as well as vitamins like manganese, niacin, potassium, and zinc. It doesn’t cook well at high heat. Its rich, nutty flavor is better served as a star ingredient in sauces, salad dressings or toppings for grilled meats.
“Work With What You Got!”
©Tiny New York Kitchen © 2021 All Rights Reserved
Most of us have been stuck at home for months now watching everything we can find on Netflix. There’s nothing like getting comfy on the sofa with a bowl of popcorn and a good movie. You might want to get creative and give your movie nights a popcorn upgrade.
Italian Style
Toss popcorn with finely grated Parmesan, a sprinkling of Italian seasoning and red pepper flakes.
Asian Style
Drizzle lightly buttered popcorn with a small amount of sesame oil, then sprinkle with sesame seeds and crushed seaweed snacks.
Crabby Corn
Sprinkle buttered popcorn with Old Bay seasoning, salt, and a pinch of cayenne.
Tex Mex
Toss buttered popcorn with taco seasoning, garlic powder, and a pinch of chipotle chili powder.
Cinnamon Sugar
Toss hot popcorn in cinnamon sugar immediately after popping to create a kettle corn like crunch. Or combine sugar with a pinch of pumpkin pie spice and toss for pumpkin kettle corn.
Almond Joy
Toss popcorn with mini chocolate chips, coconut flakes and chopped roasted almonds.
Salted Caramel
Sprinkle hot buttered popcorn with turbinado sugar, crushed hard caramel candies, and salt.
©Tiny New York Kitchen © 2021 All Rights Reserved
Kick up popcorn’s flavor with easy and creative combinations.
ITALIAN STYLE
Toss popcorn with finely grated Parmesan, a sprinkling of Italian seasoning, and red pepper flakes.
SAVORY SESAME
Drizzle lightly buttered popcorn with a small amount of sesame oil, then sprinkle with sesame seeds, and crushed seaweed snacks.
CRABBY CORN
Sprinkle buttered popcorn with Old Bay seasoning, kosher salt, and a small pinch of cayenne.
TEX MEX
Toss buttered popcorn with taco seasoning, garlic powder, and a pinch of chipotle chili powder.
CINNAMON SUGAR
Toss hot popcorn in cinnamon sugar immediately after popping to create a kettle corn-like crunch. Or combine sugar with a small pinch of pumpkin pie spice and toss for pumpkin kettle corn.
ALMOND JOY
Toss popcorn with mini chocolate chips, coconut flakes, and chopped roasted almonds.
SALTED CARAMEL
Sprinkle hot buttered popcorn with turbinado sugar, crushed hard caramel candies, and sea salt.
“Work With What You Got!”
©Tiny New York Kitchen © 2020 All Rights Reserved
