🍳 6 Things to Cook Your Food With — and 6 Things You Should Never Use
Cooking isn’t just about flavor — it’s also about health and safety. The tools, oils, and materials you use in your kitchen can make a big difference in both nutrition and overall well-being. Some ingredients and cookware help preserve nutrients and enhance taste, while others can release harmful substances or add unnecessary calories.
Here’s your guide to 6 things you should cook with, and 6 things you should never cook with — for tastier, safer, and healthier meals.
✅ 6 Things to Cook Your Food With
1️⃣ Olive Oil (Extra Virgin)
One of the healthiest fats you can use, extra virgin olive oil is packed with antioxidants and heart-healthy monounsaturated fats. It’s perfect for sautéing vegetables or drizzling over cooked dishes.
💡 Tip: Use at medium heat — it’s not ideal for frying at very high temperatures.
2️⃣ Cast Iron Cookware
Cast iron skillets distribute heat evenly and add a trace of dietary iron to your food. When seasoned properly, they also develop a natural nonstick surface without toxic coatings.
💡 Tip: Avoid using soap when cleaning; simply wipe and re-oil to maintain the finish.
3️⃣ Avocado Oil
With one of the highest smoke points (about 500°F / 260°C), avocado oil is ideal for high-heat cooking and frying. It’s rich in healthy fats and has a mild flavor that complements most dishes.
4️⃣ Stainless Steel Pots and Pans
Durable and chemical-free, stainless steel cookware doesn’t leach harmful substances into your food. It’s excellent for browning, boiling, and everyday cooking.
💡 Tip: Use a little oil or butter to prevent sticking, especially when cooking proteins.
5️⃣ Fresh Herbs and Spices
Cooking with fresh herbs like basil, rosemary, or turmeric adds flavor without sodium or additives. Many herbs also contain natural antioxidants that support immunity and reduce inflammation.
6️⃣ Coconut Oil (for Baking or Light Frying)
Coconut oil adds a pleasant aroma and flavor to baked goods and certain stir-fries. It’s stable at medium-high heat and offers quick energy thanks to its medium-chain triglycerides (MCTs).
❌ 6 Things to Never Cook Your Food With
1️⃣ Teflon or Nonstick Pans with Scratches
Old or scratched nonstick pans can release toxic chemicals (like PFAS) when heated. These compounds have been linked to hormonal and immune system issues.
💡 Better option: Replace with ceramic, stainless steel, or cast iron pans.
2️⃣ Vegetable Shortening or Margarine
Once popular, these contain trans fats, which increase bad cholesterol and inflammation. Even “trans-fat-free” versions often include hydrogenated oils that aren’t much better.
💡 Better option: Use butter or olive oil in moderation.
3️⃣ Plastic Utensils and Containers (for Hot Food)
When exposed to heat, certain plastics can leach BPA and other harmful chemicals into your meals.
💡 Better option: Use wooden, silicone, or stainless-steel utensils instead.
4️⃣ Reused Frying Oil
Reusing oil for frying can cause it to oxidize and form harmful compounds that affect both taste and health.
💡 Better option: Always use fresh oil and discard it after one use.
5️⃣ Aluminum Cookware (Uncoated)
Uncoated aluminum can react with acidic foods like tomatoes or citrus, potentially leaching metal into your meals.
💡 Better option: Choose anodized aluminum or stainless steel instead.
6️⃣ Low-Quality “Blended” Cooking Oils
Some cheap blends mix soybean, palm, or canola oils with chemical additives or solvents. These can promote inflammation and add unwanted trans fats.
💡 Better option: Use pure oils like olive, avocado, or grapeseed.
🌿 Final Thought
Cooking smarter starts with choosing the right tools and ingredients. By swapping harmful cookware and oils for safer, nutrient-rich alternatives, you’ll not only make your meals taste better — you’ll also protect your health in the long run.
Healthy cooking isn’t just about what’s on your plate, but also what you use to prepare it. Make small changes today, and your body (and taste buds!) will thank you. 🍴✨
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