Peanut, sunflower, safflower, sesame, and olive oils are all healthy oils.
To keep them that way, you don't want to overheat them. If an oil cooks for too long (you'll know because it changes color), it can become damaged, not to mention ruin its taste. To preserve the nutritious properties and the flavor of unrefined oils, try the "wet-sauté" technique:
- Pour around a 1/4 cup of water in a stir fry pan and heat just below boiling.
- Add the food and cook it a few minutes in the hot water.
- Add the oil, stirring frequently.
- After a minute or two, remove the pan from the heat. The less time the oil spends in the hot pan, the better.
Fit's Tip: Cook the food. Then add the oil.