Oils For All Occaisions - Go Magazine Feb 2013

If you’re looking for ways to jazz up your cooking, give nut and seed oils a try, they will not just add flavour but health benefits too!

Sweet almond oil -
best known for its use as a massage or skin care oil, it is light and non-greasy and high in essential fatty acids and vitamins to nourish and calm your skin, especially dry and sensitive skin! It’s a great eye make-up remover too! You can use it in salad dressings and stir fries.

Apricot kernel oil - rich in omega 6 and 9 fatty acids, this is a beautiful massage oil and can be applied to damp skin after showering to moisturise and soften dry skin. Used in salad dressings it has a mild flavour.

Avocado oil – a light full flavoured oil suitable as a substitute for olive oil for frying and grilling. High in monounsaturated fatty acids your heart will be happy! Its emerald green colour makes it a stunning addition to salad dressings or drizzled over grilled vegetables.


Brazil nut oil – delicious as a tasty vinaigrette when combined with apple cider vinegar. Try as a dipping oil for breads. Use to moisturise and hydrate the skin.

Coconut oilsolid at room temperature, this once ‘bad boy’ is now a favourite of foodies and health nuts alike. Adds a great flavour to stir fries, but can also be used as a skin moisturiser – the warmth of your hands will melt the coconut ‘butter’ so you can apply to your skin. 

Flaxseed oil - supplies almost 50 per cent more omega 3 fatty acids than fish oil and is good for maintaining a healthy. You will find the flaxseed oil in the refrigerator section of your local Go Vita store. It should not be heated, so is best used in salad dressings or taken directly from the spoon for skin and heart health.

Macadamia nut oil – rich in omega 9 fatty acids and important vitamins and minerals, it is great for your skin and hair. This delicate nutty oil is delicious drizzled over salads.

Mustard seed oil - has a pleasant nutty flavour and is traditionally used to make Indian curries, pickles and relishes. Do not heat; add to dressings to give an extra zing to the salad!

Peanut oil - commonly used in Asian cuisine and for cooking stir fries, pastries, mayonnaise and salad dressings. High in oleic monounsaturated and linoleic polyunsaturated fatty acids, it is good for your heart too!

Pumpkin seed oil - contains essential fatty acids and antioxidant vitamins A and E. Not to be heated, use for creating a dressing or marinade with the distinctive and delicious nutty flavour of pumpkin seeds.

Safflower oil – whether you use high oleic safflower oil (best for cooking at high temperatures) or high linoleic safflower oil (best of salad dressings and dips) you will be also be getting a rich dose of polyunsaturated fats which will be good for your heart!

Sesame oil – high in antioxidants, this extremely flavoursome, versatile oil, can be used in cooking, dressings, marinades and sauces as well as for making massage oils. Great in Asian stir fries!

Sunflower oil – the distinctive flavoured all round oil is available as high oleic or high linoleic depending on whether you use it as a cooking oil, or in dressings and dips.

Wheat germ oil – deliciously nutty flavour add to dressings or drizzle on top of pasta or vegetables, it is rich in omega 6 fatty acids, vitamins A, E and D, and beneficial for healthy skin. High in octacosanol, reported by some athletes to enhance their performance.


This article originally featured in Go Magazine Feb 2013 produced by Go Vita

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