Oils, Vinegars, & Citrus are the foundation of every sauce and every dressing. If you use the right kinds of oils, they provide essential fats that are crucial for good nutrition. There is a wide variety of oils to choose from that all have distinct flavors and properties. It was tough for me to get used to not using a wide variety of vinegars and cooking wines due to the sugars in them (See the Elimination Diet and Anti-Nutrients pages). However, I found you can do a lot with a little.
Note: Many oils are prone to rancidity. Be sure not to buy large quantities, and discard if the smell is “off.”
Here are the ones I use the most:
Oils
There are 5 oils that I use. You can also create flavored oils using fresh (dried) herbs.
Coconut Oil
Flavor: Slight Coconut flavor
Culinary Uses: Can be used for sautéing or making a rue.
Therapeutic Properties: Antifungal, antibacterial, antiviral. Nourishing for skin. Raises “good” cholesterol and lowers “bad” cholesterol. Anti-inflammatory. Great source of essential fatty acids.
Note: See the Substitutes and Supplements pages for more information on the benefits of Coconut Oil.
Ghee (Clarified Butter)
Flavor: Buttery
Culinary Uses: Can be used for sautéing or making a rue.
Therapeutic Properties: None. Can cause sensitivities. Does not contain Casein. Flavor only.
Macadamia Oil
Culinary Uses: Can be used for sautéing, sauces, or salad dressings.
Therapeutic Properties: Rich in essential fatty acids, increases nutrient absorption. Excellent Source of Magnesium. Great for skin and hair.
Olive Oil
Flavor: Mild, Slightly Bitter, Slight Olive flavor
Culinary Uses: Can be used for sautéing, sauces, or salad dressings.
Therapeutic Properties: Good for cardiovascular health, reduces blood pressure, reduces cancer risk, source of essential fatty acids, helps control diabetes. Great for skin and hair.
Sesame Oil
Flavor: Mild, Nutty
Culinary Uses: Can be used for sautéing, sauces, or salad dressings.
Therapeutic Properties: Good source of Essential Fatty Acids, reduces Cancer risk, anti-oxidant. Seeds are a good source of Calcium, Folic Acid, Iron, Magnesium, Manganese, Niacin, Zinc, and Selenium.
Vinegars
There are only two vinegars that I use, and I use them sparingly.
Coconut Vinegar
Flavor: Sweet Acidic
Culinary Uses: Can be used for salad dressings and sauces.
Therapeutic Properties: Low glycemic, good source of amino acids, minerals, Vitamin C, B Vitamins, and FOS (a prebiotic).
Apple Cider Vinegar
Flavor: Tart Acidic
Culinary Uses: Can be used for salad dressings and sauces.
Therapeutic Properties: Antifungal properties, helps with digestion, promotes detoxification and immune support.
Citrus
Lemon
Flavor: Sour, Slightly Sweet, Citrus
Culinary Uses: Can be used for salad dressings, sauces, zest, juice, or for garnish.
Therapeutic Properties: Antiviral, antibacterial, diuretic, induces liver detoxification enzymes, helps with arthritis. Helps with water elimination, cellulite, and disinfects the air. Also helps with nightmares.
Lime
Flavor: Sour, Bitter, Citrus
Culinary Uses: Can be used for salad dressings, sauces, zest, juice, or for garnish.
Therapeutic Properties: Antiviral, antibacterial, diuretic, induces liver detoxification enzymes, helps with arthritis. Helps with water elimination, cellulite, and disinfects the air. Also helps with nightmares.
Orange
Flavor: Sour, Sweet, Citrus
Culinary Uses: Can be used for salad dressings, sauces, zest, juice, or in salads.
Therapeutic Properties: Antiviral, relaxing, anti-depressant.
Grapefruit
Flavor: Sour, Bitter, Citrus
Culinary Uses: Can be used for salad dressings, sauces, zest, juice, or in salads.
Therapeutic Properties: Antibacterial, antifungal, antiviral, diuretic, uplifting. Room disinfectant.
The foundation to every dish!