Cold Pressed Oils vs Ghee: When to Use What in Indian Cooking
Cold Pressed Oils vs Ghee: When to Use What in Indian Cooking
When preparing Indian dishes, the type of fat you use significantly impacts both flavor and nutrition. Two top choices dominate traditional kitchens: cold pressed oils and desi cow ghee. But when should you use one over the other? Let’s break down their roles, health benefits, and ideal uses in Indian cooking.
What Is Cold Pressed Oil?
Cold pressed oils are extracted at low temperatures (below 45°C) without any chemical refining. This method preserves nutrients, antioxidants, and flavor. Common cold pressed oils used in Indian kitchens include:
- Cold Pressed Groundnut Oil
- Cold Pressed Coconut Oil
- Cold Pressed Sesame (Til) Oil
- Cold Pressed Mustard Oil
What Is Desi Cow Ghee?
Desi cow ghee, often made from A2 milk using the Bilona method, is a clarified butter revered in Ayurveda. Ghee is rich in fat-soluble vitamins (A, D, E, K), butyric acid, and conjugated linoleic acid (CLA), and is easily digestible.
Ghee vs Oil Cooking: Key Differences
| Factor | Cold Pressed Oil | Desi Cow Ghee |
|---|---|---|
| Smoke Point | Low to Medium (160–210°C) | High (~250°C) |
| Ideal Use | Light sautéing, raw dressings | Deep frying, tadka, baking |
| Taste | Nutty, earthy, seed-based | Rich, aromatic, buttery |
| Health Benefits | Rich in antioxidants, unrefined fats | Boosts digestion, supports immunity |
| Vegan Friendly | Yes | No |
When to Use Cold Pressed Oils
Choose cold pressed oils when:
- Cooking at low to medium heat
- You want to retain natural flavors of spices and vegetables
- You're making health-conscious dishes (e.g., stir-fry, millet upma)
- Following a vegan diet
When to Use Ghee
Choose desi cow ghee when:
- Cooking at high heat (deep frying, tadka)
- Making traditional Indian sweets like halwa, laddoos
- Adding richness to dals, khichdi, or chapatis
- Following Ayurvedic practices for digestion and immunity
Pro Tip:
Try mixing both! Use cold pressed sesame oil for cooking and add a dollop of ghee on top for flavor and nutrition.
Ayurvedic Perspective: Ghee Is Satvic, Oils Are Functional
According to Ayurveda:
- Ghee is satvic, calming, nourishing, and considered sacred.
- Cold pressed oils are chosen based on doshas (e.g., sesame oil for Vata).
For spiritual and healing food preparations, ghee is highly recommended.
Cold Pressed Oils vs Ghee: Summary
There’s no absolute winner. Use them based on dish type, health goals, and dietary preferences:
- For everyday sautéing: Cold Pressed Groundnut or Coconut Oil
- For Ayurvedic healing: Bilona Desi Cow Ghee
- For deep-frying puris or pakoras: Ghee (occasional use)
- For making dosas: Cold Pressed Sesame Oil
Conclusion: Balance Both for Health & Flavor
The Indian kitchen is not complete without both cold pressed oils and desi ghee. Each has its place. Whether you’re stir-frying vegetables or tempering dal, choosing the right fat can elevate both your health and taste experience.
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