Cooking with Cold-Pressed Oils: Dos and Don'ts

Cooking with Cold-Pressed Oils: Dos and Don'ts

In the world of culinary exploration, cold-pressed oils have emerged as a healthier and more flavorful alternative to their refined counterparts. These oils are celebrated for their rich taste, natural goodness, and the potential health benefits they offer. If you're curious about integrating cold-pressed oils into your cooking repertoire, this guide will walk you through the basics, from what cold-pressed oils are to the dos and don'ts of using them in your kitchen.

What are Cold-Pressed Oils?

Cold-pressed oils are a category of edible oils that are extracted from various seeds, nuts, or fruits through a mechanical process that does not involve heat or chemicals. This gentle extraction method is designed to preserve the inherent flavors, colors, and nutrients of the source material. Unlike refined oils, cold-pressed oils retain their natural compounds, making them a healthier choice for cooking and consumption.

How are Cold-Pressed Oils Made?

The process of cold-pressing involves crushing or grinding the seeds or fruits and then applying pressure to extract the oil. No external heat is introduced during this process, ensuring that the oil retains its original taste, aroma, and nutritional value. The extracted oil is then filtered to remove any impurities before being bottled for consumption.

Types of Cold-Pressed Oils

Numerous cold-pressed oils are available, each offering a distinctive flavor profile and a range of health benefits:


Mustard Oil: Mustard oil is a pungent and flavourful cooking oil derived from the seeds of the mustard plant. It has a distinct, strong aroma and a spicy taste that adds a unique character to dishes. Mustard oil is commonly used in Indian, Bangladeshi, and Pakistani cuisines, as well as in certain Southeast Asian and Mediterranean dishes.

Virgin Coconut Oil: Cold-pressed coconut oil has gained popularity for its medium-chain triglycerides (MCTs) that can provide quick energy. It's suitable for both cooking and baking.

Sesame Oil: Commonly used in Asian cuisines, cold-pressed sesame oil has a strong flavor and is often used as a finishing oil.

Groundnut Oil: Also known as peanut oil, cold-pressed groundnut oil is derived from peanuts and is known for its mild, nutty flavor. It is a versatile cooking oil used in various cuisines around the world.

Dos and Don'ts of Cold-Pressed Oils


1. Enjoy Raw: Many cold-pressed oils, such as olive oil and avocado oil, are delightful when used as dressings or drizzled over finished dishes.

2. Store Properly:Cold-pressed oils are susceptible to oxidation due to their high content of unsaturated fats. Store them in dark, cool places to extend their shelf life.

3. Pair with Complementary Flavours: Explore the unique flavours of each cold-pressed oil and pair them with foods that complement their taste. For instance, drizzle nutty sesame oil over Asian stir-fries.


1. Minimize Exposure to Light and Air:Light and air can lead to oil rancidity. Always seal the bottle tightly and keep it away from direct sunlight.

2. Don't Overuse Strong-Flavored Oils: Oils like sesame oil have strong flavors that can easily overpower a dish. Use them sparingly to maintain a balanced taste.

3. Don't Assume All Cold-Pressed Oils are Equal: Different oils have varying nutritional profiles and uses. Research and understand the characteristics of the oil you're using.

Incorporating cold-pressed oils into your cooking can elevate your culinary creations while offering health benefits. By following these dos and don'ts, you can make the most of these flavorful and nutrient-rich oils while ensuring a delicious and wholesome dining experience.

Where can you find cold-pressed oils in India?

Cold-pressed oils are becoming increasingly popular due to their perceived health benefits and natural extraction process. They can be found in a variety of locations such as health food stores, online retailers, supermarkets, restaurants, etc.

Keep in mind that the availability of cold-pressed oils may vary depending on your location, so it may be a good idea to check with your local health food stores or supermarkets to see what's available in your area.

With Tata Simply Better, Tata Consumer Products has entered into a new category, with a range of cold-pressed oils aimed at consumers who want to include cold-pressed oils in their kitchens. Tata Simply Better has come with various cold-pressed oils- Groundnut, Virgin Coconut, Sesame and Mustard, that provide a healthier and more nutritious alternative to traditional cooking oils.

These oils are carefully extracted to retain their natural goodness, and they are free from trans fats and cholesterol. By using the finest A1-grade ingredients, Tata Simply Better ensures that its products offer a superior culinary experience while promoting overall well-being.

It isn't just good - it's Tata Simply Better.

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