What Are Cold-Pressed Oils, Really?
For generations, Indian households used oils extracted in local mills called 'ghani' or 'chekku'. This traditional method involves crushing oilseeds like mustard, groundnut, or sesame at a low temperature without using chemicals. The result is what we
now call cold-pressed oil, a nutrient-dense fat that retains the natural flavour, aroma, and colour of its source seed. In contrast, most commercially available oils are 'refined'. This industrial process uses high heat and chemical solvents to extract the maximum amount of oil, which is then bleached and deodorised. While this leads to a neutral flavour and longer shelf life, it strips away many of the natural nutrients and antioxidants present in the seeds.
The Rise of Refined and The Return to Tradition
So, if traditional oils were the norm, what changed? Beginning in the 1980s and expanding through the 90s, refined oils were marketed as modern, clean, and convenient. They were cheaper and their neutral taste meant one oil could be used for almost any dish. Traditional ghanis slowly disappeared from urban markets, and within a generation, the distinct regional flavours imparted by local oils began to fade from daily cooking. Today, the pendulum is swinging back. Driven by a growing awareness of health and wellness, urban consumers are questioning heavily processed foods. This has sparked a renewed interest in minimally processed, 'clean label' products, with cold-pressed oils fitting perfectly into this new-age consciousness.
More Than Just a Health Trend
While health is a major driver, the number one reason many are switching back is flavour. People miss the authentic taste of food cooked the way it used to be. The sharp, pungent kick of mustard oil in a fish curry, the nutty aroma of groundnut oil in a sabzi, or the distinct taste of sesame oil in a chutney are flavours that refined oils cannot replicate. These oils aren't just a cooking medium; they are an active ingredient that defines the character of regional Indian cuisine. The comeback is also a cultural movement, supporting local artisans and traditional extraction methods that were fading away.
How It Changes Your Cooking
Adopting cold-pressed oils means rethinking how you cook. Unlike a single, all-purpose refined oil, different cold-pressed oils have unique smoke points and flavour profiles. It is a common myth that they cannot be used for heating. For instance, cold-pressed mustard oil has a high smoke point, making it excellent for deep-frying pakoras or tempering dals. Cold-pressed coconut oil is great for sautéing and light frying, especially in South Indian dishes. Groundnut oil is also a versatile choice for everyday Indian cooking. The key adjustment is moving away from a one-oil-fits-all approach and instead choosing the right oil for the specific dish. This encourages a more mindful and engaged cooking process, where the oil contributes to the final taste rather than just being a silent carrier of heat.
Your Guide to the Right 'Ghani' Oil
Navigating the world of cold-pressed oils is simpler than it sounds. Here’s a quick guide to the most popular choices in India:Mustard Oil (Sarson Tel): With its signature pungent flavour, this oil is a staple in North and East Indian cooking. It's rich in healthy fats and has antimicrobial properties. Its high smoke point makes it suitable for frying and tempering.Groundnut Oil (Moongfali Tel): A favourite in Western and Southern India, it has a pleasant, nutty aroma. It's a good source of monounsaturated fats and is great for everyday cooking and frying.Coconut Oil (Nariyal Tel): Essential in coastal and South Indian cuisine, this oil has a distinct sweetness. It's perfect for sautéing vegetables and preparing dishes like avial or thoran.Sesame Oil (Til Tel): Also known as gingelly oil, it has a rich, deep flavour and is widely used in South Indian and some Asian cuisines for tempering, pickles, and podis.
