Good Cooking Oils


A little fat can go a long way in making sure that your bodies hormones, joints, and cells all function at optimal.  



Cutting good oils out of your diet may not actually help you to lose weight but can increase risks of mental and physical health.  In fact, you will start to decrease your bodies immune system and the fat-soluble vitamins  A, D, E and K by cutting fat out of your diet.


Good oils in your diet will help you to feel more satisfied and cut cravings after eating.  They also have been found to release serotonin in the brain.


Here are a handful of the good cooking oils for you to eat on a balanced diet which is essential for your health.  Always make sure that you choose oils which are "Cold Pressed", "Extra Virgin" and organic whenever possible.  This means the olives or coconuts have not been exposed to high temperatures and any sort of chemical treatments. 

Extra Virgin Olive Oil.

One of the longevity health oils high in antioxidants and beta-carotene reduces blood cholesterol and increases HDL ratio. High quality extra virgin oils have high levels of oleic acid, ( a monounsaturated, omega 9 fatty acid).  I included this oil for cooking with but you should never heat olive oil above 200 degrees as free radicals will damage any goodness.  The best way to buy olive oil is Cold pressed and Extra virgin.



Recently research found an ingredient hydroxytyrosol (HT),  Which helps protect the cells that line our blood vessels from being damaged by overly reactive oxygen molecules.  HT even helps protect the blood vessel cells on a genetic level by enhancing their antioxidant defense system.   HT is twice as strong as Q10 which makes its support in our body invaluable.   Good for the joints used externally this is a soothing cooling oil.  But the best way to take olive oil is in salad dressings or just with salt and lemon over green salad leaves. 

Here are two dressing made for your enjoyment!


Tridoshic Dressing
serves 4 

(Good for Vata and Kapha, & for Pitta)

4 oz / 1/2 cup Extra Virgin olive oil,
1/2 cup Cilantro 
2 tbsp cumin powder
2 tsp lemon juice
2 tsp brewers yeast

1/2 tsp salt


Mix together in a dish and use when needed by pouring over salad and tossing in a bowl.


Creme Dragon Dressing
serves 4 

(Better for Pitta, Good for Vata and not for Kapha)


2 cups Cilantro
1/2 cup Fresh Basil
1/2 Avocado
6oz Olive Oil
2 tbsp Flax seeds
1 inch Ginger
3 tbsp Miso
2 tbsp Moringer

Mix together in a dish and use when needed by pouring over salad and tossing in a bowl.

Coconut Oil


Coconut oil is a great choice for baking, sauteing, and spreading.  It has been said that all Saturated fats are bad for the heart but... this is not what true science is now saying.  There are two types of  saturated fats classified as:

  • Long chain fats - unhealthy fats,

  • Short and medium chain fats - healthy fats


Each group has different biological effects.  Tropical saturated oils found in Avocado's and Coconuts are healthier and are not thought to be harmful as they assimilate well.   Coconut oil contains a medium-chain fat called monolaurin.  The water of coconuts has the same properties as our blood & is used as an intravenous, and coconut water is used in South Pacific Islands as the mother's milk for infants has equal properties.  It is also being tested for treatment of genital herpes, hepatitis C, and HIV.


Using coconut oil has many benefits including stress relief, increased immunity,  better digestion,  bone strength, antioxidant, anti-bacterial, and is very cooling.   It's used in many Ayurvedic remedies for internal and external healing. 


Coconut oil is solid at room temperature unlike other oils and has a high melting point of about 24 Celsius or 76 Fahrenheit.   You do not need to store this oil in the fridge.


Ghee or Clarified Butter.

This sweet smelling nectar from the cow has been passed down from generation to generation in India and anything that has stayed around since the 6th century must be good!   Ghee is made from heating unsalted diary butter till the milk proteins separate from the fats, they settle at the bottom of the pan and what remains is a golden liquid known as Ghee.

It can be heated too very high temperatures without causing burning and causing free radicals.   The taste is smooth and has a sweet aroma unlike any other oil, and can be added in small quantity to any low-fat dish to increase the flavor.   Ghee should be used moderately for Kapha types and is excellent for pitta types as it is cooling.  Ghee is also very good for vata types as it is soothing and nourishing.  Ghee increases Ojas and is a sattvic food which means it nourishes both body and mind in light and satisfying ways.

The Ghee helps us absorb vitamins that keep our eyes and bones healthy.  It contains an antioxidant called CLA which prevents cancers in tests on animals.   Ghee increases immunity and is one of the recommended foods for pregnant mothers along with other sattvic foods such as rice, milk, and honey.   It does raise anabolic growth activity which may not be suitable for some people in large amounts.




Recipe for making Ghee




4 sticks 125g Un-Salted Butter   

  1. You will need a zepter or heavy bottom saucepan with a light colored or silver button (this helps when looking to see the whey separate).

  2. Add the butter to the pan on a medium flame.  Once the sticks of butter have melted stir with a wooden spoon gently a few times.  The butter should boil but not to fast if you need to turn down the flame. 

  3. After 7-10 mins the ghee will turn golden and will smell like buttery popcorn, you can stir again now but not to disturb the bottom of the pan. 

  4. You should be able to see the liquid is clear and golden and at the bottom of the pan (if you tilt it to one side) golden sediments on the bottom of the pan. 

  5. Take the ghee of the fire and leave to cool, most of the time your ghee will carry on cooking because of the pan so be watchful that it does not start to overcook and turn black (which I have done before and the ghee still can be fine and more of a toffee color).   

  6. Wait till your liquid ghee cools down before straining it and adding it to a clean jar for cooling and setting.

My big tip for ghee making is never to make ghee on a Tuesday as it is prone to burning due to the presence of the planet Mars.














Further reading at Colorado State University information on fat-soluble vitamins.
See Dr. Udo's book on Fats that Heal Fats that Kill for more information.

Copyright 2020 Dining with the Divine. Cook in Bliss, Eat-in Bliss.