Similarly as with cereals, sugar and salt, when the oil is refined loses some of its properties, in this case because it is subjected to high temperatures. So when we go to purchase an oil bear in mind that it has been obtained by the process of cold pressing and if we have access to an organic product obtained from fruits or seeds that have not been treated with chemicals, the better.

Oil. Photography by USDAgov - Creative Commons License

Currently you can find for sale many varieties of oil, listed below are the most affordable and those who will help us to maintain a healthy and varied diet: 

  • Peanut oil: is widely used in cooking in place of butter because endure very well high temperatures, and it is recommended too as a condiment in salads for its mild flavor. 

  • Flax Oil: obtained from the seeds of flax and noted for its content of essential fatty acids omega 3, benefits the digestive system and the nervous system. 

  • Olive oil: for its quality it is always recommended the consumption of extra virgin olive oil that is obtained from the first grinding with new olive. It is the typical oil in the Mediterranean diet recommended by nutritionists for the contribution of beneficial fats to the body (up to 3 tablespoons a day is the recommended consumption in the diet of an adult). It is especially rich in Vitamin E. We can use it to season vegetables, salads, legumes ... In Spain it is especially popular and appreciated this type of oil, there are different types depending on the variety of olive used. Among other varieties we can include: Picual, Lechín of Seville, Cornicabra, Verdial, Hojiblanca, Empeltre, Arbequina and Picudo. 

  • Pumpkin Seed Oil: is widely used in the cuisine of Central Europe. It is also rich in Vitamin E and especially recommended for ailments related to the prostate. 

  • Sesame oil: sweet taste, may be alternated with the use of olive oil in salads and vegetables. It provides healthy fats, calcium and vitamins.



Vinegar is an acid condiment that is used for dressing salads and vegetables, it is also known for his role food preservation.

Barley salad. Photography by Labalscovegmenu - Creative Commons License

  • Rice vinegar: especially used in Asian cuisine to flavor salads and sauces for salad, on vegetables it also contributes with its acid flavor that enhances the flavors of each dish. 

  • Apple Cider Vinegar: is acidic but it tastes smoother than wine vinegar, it is obtained from the fermentation of apple cider. It helps digestion, purifying and is recommended in slimming diets. 

  • Wine vinegar: typical of Mediterranean cuisine, if you can access a vinegar made ​​from organic wine will be much better for your health. It is an appetizer and digestive, besides offering a taste and aroma that enhance a salad or a vegetable (I recommend it especially for seasoning a steamed artichokes!).


Soy Sauce

Soy sauce is one of the oldest spices in the world, it is a salt dough fermentation product of soy beans, it is used in place of salt especially in Asian cuisine and has reached the West where long ago has been employed both as seasoning in vegetable salads, rice dishes, soups.

Sushi. Photography by seelensturm - Creative Commons License

Article written by Shauri.