As the mercury rises and summer takes full charge, our food preferences naturally shift. Heavy, greasy meals don’t feel quite right when the sun is blazing. Instead, we crave lighter dishes—cool salads, sautéed vegetables, simple stir-fries, and gently spiced curries. But while we focus on veggies and grains, there’s one ingredient we often overlook—cooking oil.

Yes, the kind of oil you use can make a world of difference—not just in flavour but also in digestion and nutrition. And when it comes to Indian summer cooking, choosing the right oil means something that’s light, heart-friendly, and retains nutrients even at high temperatures. So, what’s the best oil for your light and healthy summer dishes?

Let’s explore the options—and find the perfect one for your kitchen.

Why Oil Matters in Summer Cooking

In Indian households, oil is more than just a medium for frying or sautéing—it's part of our traditional knowledge, health rituals, and cooking legacy. However, in summer, our body’s digestion tends to slow down. Ayurveda advises eating light, cooling, and less oily food during this season to avoid heat-related issues like acidity, bloating, or sluggishness.

So, we need oils that are:

• Light and easy to digest
  
  

• Rich in good fats (monounsaturated and polyunsaturated)
  
  

• High in antioxidants and nutrients
  
  

• Cold-pressed or minimally processed
  
  

• Stable under heat (good smoke point)

Top Cold-Pressed Oils for Summer Cooking

Here are some of the healthiest cold-pressed oils you can use this summer:

1. Wood Cold-Pressed Sunflower Oil

A favourite for a reason! Sunflower oil has a mild taste and high smoke point, making it ideal for Indian cooking—be it tadka for dal, shallow frying vegetables, or sautéing paneer. Medhavi’s wood cold-pressed sunflower oil is loaded with Vitamin E and healthy fats, making it heart-friendly and suitable for daily use.

• Why it works in summer: It’s light, neutral in flavour, and doesn’t weigh down your dishes. Perfect for quick stir-fries or summer curries.
  
  

2. Wood Cold-Pressed Sesame Oil

Sesame oil is a traditional gem, often used in South Indian kitchens. Rich in antioxidants and healthy fats, it helps balance the body’s internal heat.

• Why it works in summer: In moderate amounts, it supports digestion and has natural cooling properties when used raw or lightly sautéed. Try it in your podi idli, lemon rice, or cold noodle salad.
  
  

3. Wood Cold-Pressed Groundnut (Peanut) Oil

Nutty and flavourful, groundnut oil is a classic choice for Indian cooking. It has a balanced fat profile and is especially good for frying and cooking at high temperatures.

• Why it works in summer: Groundnut oil is lighter than you think. With a high smoke point and mild flavour, it doesn’t overpower the dish and keeps your food crisp without feeling greasy.
  
  

4. Wood Cold-Pressed Coconut Oil

Coconut oil is another Ayurvedic favourite, especially beneficial for those in coastal and humid regions. It supports digestion, boosts immunity, and has antimicrobial properties.

• Why it works in summer: Though richer than others, using a little cold-pressed coconut oil in dishes like vegetable thoran, poriyal, or even a cooling summer chutney can work wonders.
  
  

Tips to Keep Summer Cooking Light and Nourishing

• Use less oil, but choose better oil: A tablespoon of high-quality cold-pressed oil is better than three tablespoons of refined oil.
  
  

• Steam, sauté, grill or bake instead of deep-frying.
  
  

• Combine with cooling foods: Pair your dishes with cucumber, mint, curd, or lemon to balance internal heat.
  
  

• Stay seasonal: Summer vegetables like lauki, tinda, ash gourd, and spinach cook beautifully in light oils without absorbing too much of it.
  
  

Cold-Pressed vs Refined Oils – A Summer Perspective

Refined oils are heavily processed using chemicals and high heat, stripping them of natural nutrients. Cold-pressed oils, on the other hand, are made using traditional wooden churners (like Medhavi's wood-pressed method), retaining the aroma, nutrients, and natural antioxidants.

Especially in summer, your body needs cleaner, purer fuel. Cold-pressed oils support gut health, don’t cause heaviness or bloating, and enhance the taste of your food naturally.

So, What’s the Best Oil for You?

There’s no single winner—it depends on your dish, region, and body type. But here’s a quick guide:

• For daily cooking and light curries: Sunflower oil or groundnut oil
  
  

• For traditional South Indian dishes or immunity boosting: Sesame or coconut oil
  
  

• For raw use in salads or finishing touch: A drizzle of sesame or coconut oil
  
  

You can even rotate oils every few weeks to get the benefits of each. That’s what our grandmothers did—balancing health with taste, season with need.

Final Thoughts: Cook Light, Eat Right

As the heat rises outside, keep things calm and cool inside your kitchen. Choose oils that nourish your body without burdening it. With Medhavi’s range of wood cold-pressed oils, you can enjoy the authentic taste of traditional cooking with modern-day health benefits.

This summer, let your food be as light and bright as the sunshine. Choose wisely. Cook consciously. Eat joyfully.

Ready to explore our collection? Browse Medhavi Superfoods’ WoodCold-Pressed Oils and bring home purity in every drop. www.medhavisuperfoods.com