October 25, 2009

Saving Money on Healthy Foods—Part 6

Part 1 of the series

Part 2 of the series

Part 3 of the series

Part 4 of the series

Part 5 of the series

Today the focus is on healthy oils. Research varies on what is and what is not healthy when it comes to oils. At present, most doctors agree to stay away from transfats, but if you only look for words like “no transfats” you might be misled. Instead look on the ingredients to see if there is anything with hydrogenated in the name. Many labels say “no transfats per serving” which is a way to slide by the labeling rules. I like what I heard Michael Pollan say once. To paraphrase—“If you can’t say the name of the ingredient, don’t eat it.” Butter is butter. Olive oil is olive oil. There are no mistakes to be made about those ingredient lists.

Whenever possible, we opt for organic when purchasing oils or fats to add to foods. I’ll direct you to the book Omnivore’s Dilemma or the movie Food Inc. if you would like to know why. Also, our family chooses a more traditional diet, which means that we eat butter…and we like it. As a general rule, we do not enjoy lower fat options and processed foods. Instead of opting for those, we try to use less of the real stuff to save money and calories.

How to add healthy oils to your diet:

  • Enjoy fresh bread with a drizzle of olive oil.
  • Enhance the flavors of your foods with a little healthy oil, herbs, and seasoning.
  • Stick with the real stuff as I said earlier. In order to reduce your intake, whip butter to make it fluffier and trick yourself into using less.

How to save money when purchasing healthy oils:

  • Buy your oils in bulk. When we buy our coconut oil, we go in with friends and order a 5 gallon bucket from Mountain Rose Herbs to save money per unit.
  • I have purchased organic olive oil at Sam’s for a fraction of the price at the store.
  • Look for coupons and match them with a sale. Next month, I’ll be purchasing a case of organic valley butter at Three Rivers Market because it will be on sale, I’ll have coupons, and I get a case discount. When you find a great deal, buy what you can to stock up.
  • Use a mist sprayer for oils so that you will not have to buy cooking spray.
  • Store your oils properly. I’ve always heard that extra virgin olive oil should be stored in the refrigerator to prevent it from becoming rancid.

What other ideas do readers have for adding healthy oils to your diet? Please add any tips to the comments section so that all readers may benefit.

1 comment:

  1. How much you , we expect to pay for a 5 gal. bucket of oil - we are in nc and i do not kow of anywhere around here that does that.
    I know olive oil is from $4-$13 per small bottle.

    Thanks for the tip about using the spray bottle - I will have to buy one and give it a try.