2. FLAXSEED (FLAX) OIL
One of the best and most practical ways to supply Omega-3 and Omega-6 essential fatty acids. Flaxseed oil has very little taste (although some people would argue that it has a definite taste—an unpleasant one). You can find it at any health-food store.
Uses: Best used in salad dressings or mixed into a protein smoothie or post-workout shake. Don't use it for cooking or frying because heat will destroy the EFAs in this heart-healthy food.
Note: Flaxseed oil needs to be refrigerated and tightly covered in a dark container. Throw it out if it tastes even slightly bitter, since it can quickly become rancid.
Nutrition: 1 tablespoon, 120 calories, 14 g fat (1 g saturated, 10 g polyunsaturated, including omega-3 fatty acids, 3 g monounsaturated)
3. SESAME OIL
Sesame oil comes in two types: a light, very mild Middle Eastern variety and a darker Asian type pressed from toasted or roasted sesame seeds. The darker the oil, the more pronounced the sesame aroma and flavor.
Uses: Oriental sesame seed oil has a low smoke point, so it's primarily used as a flavor enhancer rather than for frying. Use it sparingly in Chinese chicken salad. For a heartier cold salad, toss with a little rice vinegar into cooked Chinese noodles and crunchy vegetables; for a complete meal, add cooked chicken for protein.
Nutrition: 1 tablespoon, 120 calories, 14 g fat (2 g saturated, 7 g polyunsaturated, 5 g monounsaturated)