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7 Ways to Cook with Avocado Oil


Avocado oil is made by pressing the pulp of the fruit—not the seed. It's packed with monounsaturated fats that are thought to be heart healthy, plus vitamin E, which is beneficial for your immune system. It can be used in many of the same ways as olive oil, but its mild flavor and ability to tolerate higher heat than olive oil makes it more even appealing for sautéing and pan-frying.

Try these ideas for a fresh take on your weekly meals.

  1. Brush salmon with avocado oil, season with salt, pepper, and dill. Bake at 350°F for approximately 15 minutes until salmon is flaky and cooked through. (Have you tried these salmon cakes with sesame sauce?)
  2. Toss acorn or butternut squash, parsnips, and carrots with avocado oil and roast at 400°F for approximately 25 minutes until browned and soft.
  3. Replace olive oil with avocado oil in your favorite pesto recipe.
  4. Make your own salad dressing with 1/4 cup avocado oil, 1/4 cup balsamic vinegar, 1/2 teaspoon garlic put through a garlic press, 1/2 teaspoon ground mustard, salt, pepper, and basil and oregano to taste (can be dried).
  5. Pan-roast 1 cup of cut Brussels sprouts cut side down in avocado oil. When brown and soft, flip and cook until the other side isbrowned. Remove from heat and drizzle with maple syrup, chopped parsley, and oregano (can be dried).
  6. Sauté carrots, zucchini, broccoli, mushrooms, and spinach with chicken or tofu using avocado oil. Serve over brown rice, quinoa, or farro.
  7. Drizzle avocado oil over tortilla soup or your favorite vegetable soup before serving.


Deborah Tagliareni MS RD

Deborah Tagliareni, a Registered Dietitian and Founder of Milestone Nutrition, received her bachelors degree from Northwestern University and Masters in Clinical Nutrition from New York University.  More →

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