cooking—not your best options, but certainly
better than the seed oils you evicted from your
pantry a few chapters back. The higher levels
of saturated and monounsaturated fats in these
oils will help protect the oil from oxidation,
as will the naturally occurring antioxidants.
(You may lose some healthy antioxidants in
the cooking process, but if you keep the heat
low and the time in the pan short, the
downsides are minimal.) In addition, olive oil
or any of the other MUFA-rich oils (like
avocado or macadamia oil) are the perfect
base for salad dressings and uncooked sauces.
If you’re looking for something crunchy,
macadamia and hazelnuts are the healthiest of
the nuts and seeds, for reasons we’ll talk
about soon. Reach for these (raw or dry-
roasted) when you need to add texture to a
recipe or need something to grab on the go.