All you need to know about … avocado oil


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Growing up in Australia there was not a whole lot of variety in cooking oils. In fact during the 1970s and 80s animal fats were widely used before vegetable and plant-based oils became popular. In the mid 1990s olive oil gained momentum as a healthier alternative to animal fats and since then a range of other oils have joined the market, including avocado oil.

Avocado oil is a great addition to your pantry. Made from avocado pulp that is pressed and spun to separate the oil, it is thick with a green hue. Avocado oil has a neutral, slightly buttery flavour that makes it versatile to use in both sweet and savoury recipes. It can be used in place of olive oil or canola oil in recipes and its high smoke point of 271C means that it is a safe choice for all types of cooking including deep frying. This smoke point means avocado oil has the highest smoke point of any plant-based oil.

Avocados are rich in healthy fats and antioxidants and these benefits are also found in avocado oil. It contains unsaturated fatty acids that are linked to better heart health and lutein, an antioxidant that is essential for eye health. As it contains fat, avocado oil assists your body to absorb nutrients and fat-soluble vitamins such as vitamin A, D, E and K.

You can use avocado oil as you would olive oil. Try these suggestions to incorporate avocado oil into your diet: 

• Drizzled over salad
• Use it to make marinades for meat
• Added to hummus before serving
• Toss vegetables in avocado oil before roasting
• Make salad dressings or mayonnaise
• Use in baking
• Add a tablespoon to smoothies

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