COOKING OIL & SEASONINGS
🫙 Common Cooking Oils & Their Benefits
| Oils | Smoke Point | Best Uses | Health Highlights |
|---|---|---|---|
| Extra Virgin Olive Oil (EVOO) | ~375°F / 190°C | Dressings, sautéing, roasting | Rich in antioxidants & heart-healthy fats |
| Avocado Oil | ~520°F / 270°C | Grilling, frying, roasting | High in monounsaturated fats; great for high-heat cooking |
| Coconut Oil | ~350°F / 177°C (unrefined) | Baking, light sautéing | Contains MCTs; controversial but can be used in moderation |
| Ghee (Clarified Butter) | ~485°F / 250°C | Frying, Indian dishes | Lactose-free, rich in fat-soluble vitamins |
| Canola Oil | ~400°F / 204°C | Frying, baking | Neutral flavor; low in saturated fats |
| Sesame Oil (Toasted) | ~350°F / 177°C | Asian stir-fries, finishing oil | Strong nutty flavor; rich in antioxidants |
| Sunflower/Safflower Oil | ~440–450°F / 226–232°C | Deep frying | High smoke point; often refined and neutral in flavor |
✅ Tip: For daily use, extra virgin olive oil and avocado oil are among the healthiest options.
🧂 Common Seasonings & Their Benefits
| Seasoning | Flavor Profile | Health Benefits |
|---|---|---|
| Garlic | Pungent, savory | Anti-inflammatory, supports heart health |
| Turmeric (with black pepper) | Earthy, slightly bitter | Contains curcumin—anti-inflammatory & antioxidant |
| Cumin | Warm, nutty | Aids digestion, rich in iron |
| Ginger | Spicy, warming | Relieves nausea, anti-inflammatory |
| Coriander | Citrusy, slightly sweet | Aids digestion, mild diuretic |
| Chili powder / Cayenne | Hot, spicy | Boosts metabolism, rich in capsaicin |
| Paprika (smoked/sweet) | Sweet to smoky | Rich in antioxidants (especially Vitamin A) |
| Cinnamon | Sweet, warm | Helps regulate blood sugar |
| Bay Leaves | Mildly herbal, floral | Used in slow-cooking for flavor; mild digestive aid |
| Herbs (Basil, Oregano, Thyme, Rosemary) | Aromatic | Antioxidant-rich, enhance flavor without salt |
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