Episode 7 : The Smokin’ Hot & “Cold Pressed” Facts of Fats & Oil.

Cooking With Fat & Oil.

olive oil

With all the confusion around fats and oil in our diet, let’s provide some clarification.  We are starting with cooking.  Which fats and oils should we be using in our kitchens and on our BBQ’s?

This episode explores the difference between animal fats and vegetable oil.  We explain the difference between saturated fat and unsaturated fat and how they are created.  Do they play a role in our health and which ones should we be choosing?

What about high temperature cooking like deep frying and Is margarine good for us? So many of us are cooking with toxic oil so let’s reveal why an oil can be toxic and which ones are safe to use.

Bascially, choose oil and fats that do not breakdown under heat.  The safest to use are saturated fats.  They are the most stable and reliable – ghee, butter, duck fat, lard, tallow, dripping.  If none of the saturated fats sound appealing to you,  simply turn the heat down.  Monounsaturates like olive, coconut, avocado, macadamia can all be used comfortably at a medium heat.  The trick is to not allow your oil to smoke.  Once it has reached the smoke point, the oil is breaking down and is no longer safe to use, turn that heat down.

Strictly avoid cooking with polyunsaturated oil like vegetable oils – sunflower, safflower, canola, cottonseed, crisco, they have a lower smoke point and they are more likely under heat to disintegrate and become toxic.  This is an inconvenient truth the food industry does not want us to discuss or consider.

So, if you still want those delicious hot chips – you need to use a saturated fat, get out the beef tallow, the duck or goose fat and enjoy, or step away!

Some vegetable oils can maintain a reasonable heat before they disintegrate and if you choose to use them for your home cooking then be sure to source them in an organic form, they are still highly processed, grape seed oil, rice bran oil are 2 such examples.

Remember we are talking about cooking here, many of the polyunsaturated fats are perfectly safe if you do not heat them but enjoy them cold over salads or in smoothies – hempseed, flax, pumpkin, are such examples.

Fats are an essential part of our diet, they make up an integral part of our cellular structure and without them our cell integrity would be quickly challenged and damaged.  Our very brain structure is dependent upon fat,  our neurology, our very thoughts, moods and emotions.  Fats for our brain is the next subject for our podcast…

Walnuts and Beets summer salad.


  • 8 small beetroots, washed
  • 2 cups of puy lentils or quinoa
  • 1 cup of walnuts or pecans, roughly chopped
  • ½  spanish onion, thinly sliced
  • Generous handful of chopped fresh parsley
  • Generous handful of chopped fresh mint
  • Juice of one lemon
  • 2 tbsp – extra virgin olive oil
  • Salt and pepper for seasoning


  • Place the clean and scrubbed beetroots in a large pan of cold water, bring to the boil then reduce to simmer for 1-1.5 hrs until tender.
  • Drain, cool then peel.
  • Place the lentils in a large saucepan of cold water and bring to the boil, simmer for 20-25 minutes.
  • Drain and cool.
  • Chop the beetroots into quarters and place in a bowl, add the lentils, walnuts and herbs.
  • Add the olive oil and lemon juice and mix well.
  • Season to taste, serve.

This salad can be served whilst the beetroot is still warm and crumble some soft goat cheese over the top, or serve cold on a hot summer’s day.

Stay in touch.

Music in this episode.


Music is from Free Music Archive.

Latch Swing Hungaria Image

Latché Swing – Hungaria

Underscore Orkestra – Swing Gitane

Underscore Orkestra – Swing Gitane


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