The 411 of health oils

Walk down any grocery store aisle and you're sure to find a wide variety of "natural" and "healthy" oils touting their benefits, from "first cold pressed" to "extra virgin" to "omega this" and "omega that"... But what does it all mean, and how do you know how to choose the best oil?

We understand and want to help you untangle it all. What about omegas; what are they and what do they do for the body? Simply put, omegas are essential fatty acids that the body needs, and there are two types of omegas that your body cannot produce on its own: omega-3 and -6. These play essential roles for the body, such as :

- increasing energy

- strengthening the immune system

- improvement of cardiovascular health

- improving brain function

They also help give you a better appearance, as omegas support skin health and give it a more youthful appearance. It's pretty clear that the body can't survive without omegas, so we need to make sure we get them through our diet. All of this may seem like a lot of information, but it's really just the basics when it comes to understanding what good fats really are. We want to take it a step further, and compare two of the most popular oils currently on __the market to help you make the best decision.

 Olive Oil and Coconut Oil

Extra virgin olive oil is made from the first cold pressing of olives. It is therefore the least processed form of oil. Everyone seems to use some form of olive oil: whether it's because of the famous Mediterranean diet or for its many recognized health benefits, it seems to be the ideal choice when it comes to good oils, right? Well, as long as it's extra virgin, you're on the right track, but are you really getting all the good omegas mentioned above? Unfortunately, no. Even though olive oil is a healthy oil, it doesn't contain all the omega-3s and -6s.

What about coconut oil? While coconut oil is also a good oil, it too does not contain all the omega-3s and -6s, making it incomplete.

 Is your oil made with health in mind?

Now that we have unraveled the hardest part to understand, the next question would be: how is your oil made? Many people don't realize that most oils are refined, processed, bleached and exposed to light and heat, which is really not good! Oil should always be unrefined and unprocessed, "extra virgin" to use the term mentioned above. What about bleaching? Oils are usually bleached to ensure a longer shelf life, up to years even... So, if your oil's expiration date is 10 years away, it's time to switch to another kind of oil. Then there's the packaging. If the oil you buy is sold in a plastic container, it is certainly not a quality oil. Harmful substances can transfer from plastic containers to the oil, so glass is a more appropriate option for oil containers. Dark amber glass bottles are always preferred, as this prevents light from damaging the oil and gives it more protection without the need for refining techniques, such as bleaching. Now that you know everything there is to know about oils, you're probably thinking it's time to make some changes in your oil choices.

Udo™ Oil is a blend of oils that is becoming increasingly popular. It is an omega concentrate containing all the essential omegas required by the body: omega-3, -6 and -9. Udo's Blend ™ is made from carefully cold-pressed oils in small, unrefined, unprocessed batches, and manufactured by a Canadian company in Burnaby, British Columbia, Flora Manufacturing and Distributing. It contains only organic ingredients from carefully selected sources: Canadian flaxseed, sunflower seed, sesame seed, coconut oil and evening primrose oil. In addition to being organic, Udo's Oil Blend ™ is also non-GMO, vegan and raw. This means that the oils are not pressed at temperatures above 55° C. In addition, the blend is put into amber glass bottles and then into a box, which further protects the oil from light and heat.

Udo Oil can easily be incorporated into your diet. It will enhance any dish, and provide you with all the omega-3 and -6 fatty acids your body needs. Try it in the recipes below for morning smoothies and quinoa.

Power Smoothie chia-acai

Makes 1 serving

1 cup coconut water

½ cup frozen raspberries

1 (3.5 oz) bag of frozen acai puree

3 tbsp. Udo Oil

2 tbsp. chia seeds

1 scoop protein powder (optional)

Sweetener (optional)

Blend all ingredients well in a blender. Drink immediately.

Quinoa with corn and peppers

Makes 4 servings

1 cup quinoa

1½ cups frozen corn

1½ cups of water

1 vegetable stock cube

1 tbsp. coconut oil

1 large onion, diced

1 red bell pepper, diced

1 green bell pepper, diced

1 yellow bell pepper, diced

1 orange bell pepper, diced

¼ cup Udo Simple Garlic Oil

(see recipe on page 6)

2 tbsp. chopped parsley (optional)

Rinse quinoa and place in a small saucepan with corn, water and bouillon cube. Bring to a boil over high heat. Reduce heat to low, cover and cook for 15 minutes. While quinoa is cooking, heat coconut oil in a large saucepan and add onion. Cook and stir the onion for about 5 minutes, until it softens. Add peppers and cook, stirring, for about 10 minutes.

Add cooked quinoa and corn and mix well. Remove from heat and stir in Udo Simple Garlic Oil and half the parsley, if desired. Divide among 4 plates and garnish with remaining parsley. Serve immediately.