Healthy Recipes Using Cold-Pressed Groundnut Oil

Cold-pressed groundnut oil, also known as peanut oil, is an excellent alternative to refined oils due to its rich, natural flavor and numerous health benefits. It is packed with antioxidants, healthy fats, and vitamins, making it a smart choice for a variety of cooking techniques. Whether you’re frying, sautéing, or preparing dressings, this oil adds a subtle nutty flavor that enhances any dish. Here are some creative ways to incorporate cold-pressed groundnut oil into your cooking.

1. Nutty Stir-Fried Vegetables

This quick stir-fry is a great way to enjoy your favorite vegetables while keeping the flavors vibrant and healthy. The cold-pressed groundnut oil imparts a mild nuttiness that complements the freshness of the veggies.

Ingredients:

• 2 tablespoons cold-pressed groundnut oil
• 1 cup broccoli florets
• 1 cup carrots, julienned
• 1 cup bell peppers, sliced
• 1 medium onion, sliced
• 1 tablespoon soy sauce
• 1 tablespoon hoisin sauce (optional)
• 1 teaspoon sesame oil
• Salt and pepper to taste

Instructions:

1. Heat the groundnut oil in a large pan over medium heat.
2. Add the onions and cook for 1-2 minutes until soft.
3. Add the carrots, broccoli, and bell peppers. Stir-fry for 5-7 minutes, keeping them crisp-tender.
4. Stir in soy sauce, hoisin sauce, and sesame oil.
5. Season with salt and pepper, then serve hot with rice or noodles.

This vegetable stir-fry is a fantastic way to bring out the nutty flavor of cold-pressed groundnut oil.

2. Groundnut (Peanut) Chutney

A beloved accompaniment in many South Indian meals, peanut chutney is perfect with dosa, idli, or even as a spread for sandwiches. The groundnut oil adds smoothness and depth to the chutney.

Ingredients:

• 1 cup roasted peanuts (unsalted)
• 1 tablespoon cold-pressed groundnut oil
• 1 small green chili (optional)
• 1 teaspoon ginger
• 1/4 teaspoon tamarind paste or lemon juice
• Salt to taste
• Water, as needed

For tempering:

• 1 tablespoon cold-pressed groundnut oil
• 1/2 teaspoon mustard seeds
• A few curry leaves
• 1 dried red chili

Instructions:

1. In a blender, combine the roasted peanuts, cold-pressed groundnut oil, green chili, ginger, tamarind paste, and salt. Add a little water to get a smooth consistency.
2. In a small pan, heat the oil for tempering. Add mustard seeds and let them pop.
3. Add curry leaves and dried red chili to the pan, and sauté for a few seconds.
4. Pour the tempering over the chutney and stir well. Serve as a dip with your favorite snacks or meals.

This chutney’s rich peanut flavor is enhanced by the natural nuttiness of cold-pressed groundnut oil.

3. Peanut Butter Smoothie

A nutritious and filling drink, the peanut butter smoothie is a great way to incorporate cold-pressed groundnut oil into your diet. The oil’s smooth texture makes this smoothie creamy and satisfying.

Ingredients:

• 1 tablespoon cold-pressed groundnut oil
• 1 ripe banana
• 1 tablespoon peanut butter (smooth or chunky)
• 1 cup milk (dairy or plant-based)
• 1 teaspoon honey or maple syrup (optional)
• A pinch of cinnamon or nutmeg (optional)
• Ice cubes

Instructions:

1. Place the cold-pressed groundnut oil, banana, peanut butter, milk, and honey into a blender.
2. Blend until smooth, adding ice cubes for a chilled consistency.
3. Serve immediately in a glass for a refreshing start to your day.

This smoothie provides a protein-packed, energy-boosting treat with the added richness of groundnut oil.

4. Lemon-Infused Groundnut Oil Dressing

Cold-pressed groundnut oil makes an excellent base for salad dressings. Its mild flavor blends seamlessly with the tartness of lemon, creating a refreshing vinaigrette.

Ingredients:

• 3 tablespoons cold-pressed groundnut oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Salt and pepper to taste
• 1 small garlic clove, minced (optional)

Instructions:

1. In a bowl, whisk together the lemon juice, Dijon mustard, honey, and garlic (if using).
2. Gradually pour in the cold-pressed groundnut oil while whisking to emulsify the dressing.
3. Season with salt and pepper, then drizzle over a fresh salad.

This light and tangy dressing adds a burst of flavor to any salad, thanks to the smoothness of groundnut oil.

5. Fluffy Chapati with Groundnut Oil

Groundnut oil can be used in the dough to make chapatis extra soft and flavorful. These flatbreads are perfect for scooping up curries or dipping into chutneys.

Ingredients:

• 2 cups whole wheat flour
• 1 tablespoon cold-pressed groundnut oil
• 1/2 teaspoon salt
• Water (as needed)

Instructions:

1. Combine the flour and salt in a large bowl.
2. Add the cold-pressed groundnut oil and rub it in until the mixture resembles breadcrumbs.
3. Slowly add water, kneading the dough until smooth and elastic.
4. Divide the dough into small balls and roll them into thin discs.
5. Heat a griddle or tawa and cook the chapatis on both sides until golden brown, brushing with more groundnut oil for softness.

These chapatis will be delightfully soft and flavorful, enhanced by the cold-pressed groundnut oil.

6. Fish Poached in Groundnut Oil

Poaching fish in cold-pressed groundnut oil is a simple yet flavorful cooking method. The fish absorbs the subtle nuttiness of the oil, resulting in a delicate and delicious dish.

Ingredients:

• 2 white fish fillets (such as cod or tilapia)
• 1 tablespoon cold-pressed groundnut oil
• 2 garlic cloves, smashed
• 1 lemon, sliced
• Fresh herbs like parsley, dill, or thyme
• Salt and pepper to taste

Instructions:

1. Heat the cold-pressed groundnut oil in a shallow pan over medium heat.
2. Add garlic and lemon slices, letting them infuse the oil.
3. Gently place the fish fillets in the pan and add the herbs. Season with salt and pepper.
4. Cover the pan and cook the fish for about 8-10 minutes, until it is cooked through and flakes easily.
5. Serve the poached fish with a side of vegetables or rice.

The mild, nutty flavor of cold-pressed groundnut oil makes this poached fish dish light and flavorful.

Conclusion

Cold-pressed groundnut oil is a fantastic addition to your kitchen, offering a variety of uses in both savory and sweet dishes. Its mild yet distinctive nutty flavor enhances the taste of everything from stir-fries to smoothies, making it a versatile ingredient. By incorporating this oil into your cooking, you’re not only improving the flavor but also gaining a healthy alternative to refined oils. When it comes to groundnut oil, quality and purity are paramount to enjoying its rich flavor and health benefits. Cold-pressed groundnut oil by Oylar is an exceptional choice for those who prefer natural, chemical-free, and nutrient-packed cooking oil. Extracted using traditional methods, Oylar cold-pressed groundnut oil retains its authentic taste and nutritional value, making it an ideal choice for healthy and flavorful cooking. Enjoy experimenting with these recipes and discover the natural goodness of cold-pressed groundnut oil in your everyday meals.