Exploring the Use of Peppermint Oil in Cooking and Baking

Exploring the Use of Peppermint Oil in Cooking and Baking

Peppermint oil is a popular essential oil long used for its invigorating aromatherapy applications. But the oil from this minty herb has a place in the kitchen as well. From reducing stomach upset to boosting flavor in sweets, peppermint oil can make a tasty, healthy addition when cooking or baking.

What is Peppermint Oil?

Peppermint essential oil is extracted by steam distillation from the leaves and flowering tops of the peppermint plant (Mentha piperita). It takes roughly one ton of fresh peppermint herbs to produce just 16 pounds of this concentrated, aromatic peppermint oil.

The main active component of peppermint oil is menthol, which gives it a strong minty aroma and cool, refreshing effect. Lesser components include menthone, menthyl acetate, and 1,8-cineole - all of which contribute therapeutic effects.

How is it Used in Cooking and Baking?

While too much can overpower other flavors, peppermint oil lends a nice accent when skillfully infused into recipes. Its sharp, minty taste awakens the palate and brightens other ingredients. The easiest way to incorporate peppermint oil is by adding a couple drops at a time directly into batters, doughs, marinades, frostings, and more until desired intensity is reached.

Start with just 1-2 drops of food-grade peppermint oil per cup of ingredients, adding another drop or two if needed. Overdoing it can make food taste like mouthwash or medicine. Those making large batches can add oil to the frosting or sauce versus directly to cake or stir-fry mixtures so it distributes more evenly.

Peppermint Oil for Upset Stomach and Digestion

A upset stomach can put a real damper on the enjoyment of meals. Thankfully, adding small amounts of peppermint oil when cooking can actually help relieve nausea, gas, bloating, and other stomach woes.

Peppermint oil contains muscle-relaxing properties that help soothe intestinal cramps and spasms during digestion. The menthol also triggers increased bile production, which helps break down fats and ease symptoms of irritable bowel syndrome (IBS).

Stirring a couple drops into oatmeal, yogurt, sauces or just about anything else you eat can promote healthy digestion. But avoid adding it to already spicy foods since it may worsen heartburn.

Flavor Enhancing Effects

A tiny amount of peppermint oil can make flavors pop. It works especially well in chocolate, minty, and fruit-based recipes. The sharp aroma cuts through richness and awakens taste buds to enhance enjoyment of sweets and desserts.

Add a drop or two when whipping up frostings, brownie batter, cookie dough, smoothie bowls, oatmeal, or anything else needing a refreshing flavor boost. The possibilities are nearly endless once you start experimenting.

Masking Unpleasant Food Aromas

No one wants fish that smells, well, fishy. But adding a bit of peppermint oil when cooking salmon, tuna, or any seafood can help mask unpleasant odors.

The strong minty aroma overrides compounds that give fish a strong briny smell. Simply stir a couple drops of food-grade oil into marinades, broths, or sauces to keep seafood smelling fresh. It also complements flavor nicely without overpowering delicate fish.

Antimicrobial Properties

Peppermint oil contains antibacterial and antifungal compounds, including menthol, that can help curb contamination and foodborne illness. One study found peppermint oil keeps E. coli, Listeria, Salmonella and other dangerous bacteria from growing.

Adding a few drops to raw meats, lettuce, other produce, and even leftovers can aid preservation and fend off bugs. It won't replace proper storage or cooking but provides extra protection against food poisoning.

Is Peppermint Oil Safe to Ingest?

Peppermint oil is generally recognized as safe for consumption by the FDA. But purity and potency vary widely among different brands and types of essential oils.

Ensure Food-Grade Purity

Like with any essential oil, it's absolutely vital to only use 100% food-grade peppermint oil that's free of toxins and adulteration. Oils not designed for internal use can contain solvents, pesticides, and other contaminants that are hazardous if swallowed.

Reputable supplements explicitly state they are food-grade or GRAS (generally recognized as safe). If in doubt, check with the manufacturer or look for oils specifically marketed for adding to food and drink.

Avoid Medicinal-Grade Oils

Oils made for aromatherapy or other therapeutic uses undergo less stringent testing than ingestible oils. While some companies misleadingly say their oils are "Therapeutic Grade", there are no official standards for this made up term.

So without a food-grade certification, it's better to err on the side of caution and not consume oils only intended for external use like massage, candles, cleaning products, etc.

Watch Dosage and Use Properly

Pure peppermint oil is highly concentrated, so accidents can happen. Always store tightly sealed bottles away from children to prevent accidental swallowing and poisoning.

When adding drops to food, take care not spill onto skin or touch eyes. Follow recipes and count drops carefully rather than pouring from the bottle. Most experts consider total daily intake of up to 15 drops of peppermint oil safe if diluted in food or drinks.

Also avoid applying undiluted peppermint oil directly to skin as it may cause rashes and irritation. Always mix with a carrier oil like coconut, almond or olive oil first when used topically.

DIY Peppermint Oil Recipes

From desserts to soups and sauces, peppermint oil makes an appetizing enhancement to all sorts of homemade foods and beverages. Here are some tasty ideas to inspire use of this digestive-aiding essential oil:

Panna Cotta with Peppermint Crunch

Make this rich Italian cream dessert extra special with the addition of cool, refreshing peppermint oil. Simply add 2 drops into the cream mixture before pouring into dessert glasses. Top with crushed peppermint candies or chocolate shavings for amazing presentation and crunch.

Peppermint Hot Cocoa

What better way to warm up than with a steaming mug of hot chocolate? Not only does peppermint oil give it extra richness, it also aids digestion - meaning you can enjoy every last drop without discomfort. Add a drop or two of food-grade oil into hot milk before mixing with sweetened cocoa powder.

Peppermint Pesto Twist

Boost the flavor of savory pesto sauce with some unexpected peppermint oil. The minty kick enhances basil and garlic notes in pesto drizzled over chicken, shrimp, pasta and salads. Start with a single drop per 1/4 cup of pesto, adding another if a stronger mint essence is desired.

Peppermint oil can enhance all kinds of recipes when used properly and in moderation. Always ensure oils are 100% food-grade before adding to any dish. Start slowly with just a drop or two until the optimal minty intensity is achieved.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.