A Beginner's Guide to Cooking and Baking with Food Grade Essential Oils

A Guide to Cooking and Baking with Food-Safe Essential Oils

Essential oils are highly concentrated plant extracts that are most commonly used for wellness, beauty, home cleaning and aromatherapy purposes. With their complex aromas and purported therapeutic effects, some people are also exploring ways to cook and bake with essential oils.

However, not all essential oils are created equal when it comes to safely using them in food. It's important to choose high quality "food grade" or "culinary grade" essential oils specifically intended for internal use.

This guide will cover how to safely use food grade essential oils to enhance flavors and preserve foods, along with recipes to help incorporate them into your cooking.

Food Grade vs. Therapeutic Grade Oils

"Food grade" and "therapeutic grade" are terms used to classify essential oils based on their appropriate usage:

• Food Grade: Safe for some internal use like cooking/baking; Quality testing ensures purity and safety for ingestion
• Therapeutic Grade: Safe for external use only; Not tested for ingestion safety standards

Reputable suppliers clearly label their oils "food grade" or "therapeutic grade." However, terms like "natural," "organic" or "pure" do not guarantee internal use safety on their own.

How to Choose Food Grade Essential Oils

When selecting essential oils for kitchen use, prioritize safety. Only purchase food grade oils from suppliers who:

• Specialize in culinary oils
• Provide detailed information on testing methods
• Have oils analyzed by independent labs to confirm purity

Prices may be higher for food grade oils than the therapeutic versions, but it reflects stringent production methods to meetingestion safety and purity standards.

Benefits of Using Food Grade Essential Oils

Cooking with non-synthetic, concentrated essential oils offers several advantages:

• All-Natural Flavor and Fragrance: Enhance flavors and aromas naturally without artificial additives
• Preservation: Certain oils have anti-microbial effects to extend shelf life safely
• Nutrient Absorption: Compounds interact with other ingredients to boost digestion/absorption
• Overall Health: Some oils provide nutritional support from antioxidants and other phytochemicals

Using just a few drops imparts fresh, dynamic flavors without compromising food quality or safety when proper usage guidelines are followed.

How to Properly Use Food Grade Essential Oils

While considered safe for food preparation, food grade essential oils still require careful usage measures. Here are tips for safely cooking with essential oils:

Start with Small Doses

It only takes minuscule amounts of concentrated essential oil to provide flavor and aroma enhancement. Start with:

• 1 drop per teaspoon of added liquid/fat for raw applications like dressings
• 1 drop per tablespoon of dry ingredients for baked goods

Once comfortable, gradually increase in increments of 1 drop until desired intensity is reached.

Dilute in Fats, Liquids and Batters

Never add undiluted essential oils directly to prepared dishes or garnish finished plates with the oils. The flavor would overwhelm! Instead, combine essential oils into:

• Salad dressings vinaigrettes
• Marinades
• Sauces
• Dip
• Cake, muffin or pancake batters

This allows flavors to properly integrate during cooking/baking while keeping oral exposures low.

Research Oil Properties and Uses

Some essential oils, like lemon or orange, have direct food pairing applications. Others, like clove or cinnamon, may seem familiar but require adjustment for taste preferences.

Additionally, each essential oil has unique chemical properties influencing stability, so research proper usage rates and applications.

Store Properly After Opening

Exposure to light, heat and oxygen can accelerate essential oil deterioration. For maximum shelf life:

• Keep oil bottles tightly sealed
• Store in a cool, dark place like the fridge
• Consume opened bottles within 1 year

5 Delicious Ways to Cook with Essential Oils

Ready to start experimenting? Here are simple recipe ideas to inspire your essential oil culinary adventures:

1. Lemon Garlic Salad Dressing

Transform a basic vinaigrette by infusing lemon essential oil's bright, fresh bite along with mellow garlic undertones. Makes about 1 cup.

• 2/3 cup extra virgin olive oil
• 1/4 cup lemon juice
• 1 tsp lemon essential oil
• 1 tsp garlic essential oil
• 1 tsp dijon or whole grain mustard
• 1 small shallot, minced
• Salt and pepper to taste

Whisk together all ingredients. Let infuse 30 minutes before using on salads, roasted veggies and grains.

2. Vanilla Bean Cupcakes

Luxurious and fragrant vanilla bean essential oil easily swaps for vanilla extract. Makes 1 dozen.

• 1 1/2 cups all purpose flour
• 1 tsp baking powder
• 1/2 tsp kosher salt
• 1 stick unsalted butter, softened
• 3/4 cup granulated sugar
• 2 large eggs
• 1 tsp vanilla bean essential oil
• 1/2 cup milk

Preheat oven to 350°F. In one bowl combine flour, baking powder and salt. In another bowl, beat butter and sugar until fluffy. Beat in eggs, essential oil and milk until just combined. Gently fold wet ingredients into dry ingredients until no lumps remain. Distribute evenly among lined muffin tins and bake 18 minutes until lightly golden brown.

3. Basil Pesto

Peppery basil essential oil provides the ultimate flavor punch and brilliant hue to this classic Genovese sauce. Makes about 1 cup.

• 2 cups packed fresh basil leaves
• 1/2 cup pine nuts or walnuts
• 2 large garlic cloves
• 1/2 cup extra virgin olive oil
• 1/3 cup parmesan cheese
• 1 tbsp lemon juice
• 5 drops basil essential oil
• Salt and pepper to taste

In food processor, blend basil, nuts and garlic until finely chopped. With machine running, slowly pour in olive oil until well incorporated. Transfer to bowl and stir in cheese, lemon juice and essential oil. Season with salt and pepper.

4. Rosemary Garlic Roasted Potatoes

Bring out the savory herbaceous flavor in roasted potatoes with the help of rosemary and garlic essential oils. Serves 4.

• 2 lbs baby potatoes, halved
• 3 tbsp olive oil
• 2 tbsp fresh rosemary, chopped
• 4 cloves garlic, minced
• 2 drops rosemary essential oil
• 1 drop garlic essential oil
• Salt and pepper

Preheat oven to 425°F. In large bowl, toss potatoes with remaining ingredients until well coated. Arrange in single layer on sheet pan and roast 40 minutes, flipping halfway through cooking, until deeply golden brown and crisp.

5. Lemon Poppy Seed Muffins

Brighten up your morning with muffins bursting with vibrant citrus flavor courtesy of lemon essential oil. Makes 12.

• 2 1/4 cups flour
• 2 tsp baking powder
• 1/2 tsp salt
• 1 stick unsalted butter, melted
• 1 cup sugar
• 3 eggs
• 2 tbsp poppy seeds
• 1 tbsp grated lemon zest
• 3 tsp lemon essential oil
• 1/2 cup milk

Preheat oven to 375°F. In one bowl, whisk together flour, baking powder and salt. In another bowl, beat melted butter and sugar. Beat in eggs one at a time followed by poppy seeds, zest and essential oil until combined. Alternate gently folding in flour mixture and milk just until incorporated. Divide batter evenly into lined muffin tins and bake 20 minutes until lightly golden brown.

Enhancing Health and Flavor Safely

Adding food grade essential oils introduces dynamic flavor dimensions while avoiding synthetic additives. By properly sourcing and handling oils, as well as following safety thresholds, you can unlock their culinary potential through everyday recipes.

But oils shouldn’t replace medical therapy or prescribed treatments without first consulting your healthcare provider. Pregnant women and young children should also exercise additional precautions regarding internal essential oil use.

Provided safety guidelines are followed based on the unique chemical traits of each essential oil, food grade varieties can assist withkitchen creativity for healthier, home-cooked meals.

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.