Home / Natural Living / Healthy Cooking: Oils / Red Palm Oil Recipes: Add a Unique Note to Your Dishes!

Red Palm Oil Recipes: Add a Unique Note to Your Dishes!

red palm oil recipes

Photo credit: wikimedia

Palm oil recipes will take you on gastronomic journey to Africa. The oil adds unique flavor to your dishes. Experiment and try the real taste of African cuisine! Red palm oil is widely used in African cooking but it can also be used to add a different taste to everyday dishes like chicken or fish. 

Red palm oil recipes

There is a number of recipes featuring red palm oil:


  • 6 tomatoes
  • 1 sweet pepper
  • 1 onion (finely chopped)
  • Pinch of salt and pepper, knorr or maggi
  • Spinach (chopped)
  • 1-2 fresh chilies
  • 1 tbsp of palm oil
  • Boiled or steamed fish (according to your taste)

First, blend tomatoes, pepper, onions and chilies together. Pour the palm oil in the cooking pot and then add the mixture. Cook it on medium fire till the mixture becomes thick, and then add spinach. Season the soup with spices, salt and fish, lower the fire and let it simmer for five minutes, serve hot.

SEE ALSO: Delicios Macadamia Nut Oil Recipes 

Grilled chicken breasts with red palm oil

  • Two chicken breasts (split)
  • 1 tbsp red palm oil
  • 1 tbsp of paprika
  • 3 cloves of garlic (minced)
  • 1 shallot (finely sliced)
  • Salt and pepper (according to your taste)

While preparing meat, you can preheat the grill to medium heat. Rinse the breasts with cold water and properly dry them with paper towel or napkins. Mix paprika and palm oil in a bowl till it becomes a paste and then coat chicken breasts with it evenly. Now carefully lift the skin from the breast and place garlic and shallot under it. Sprinkle the chicken with salt and pepper and start grilling the meat. It will take around 10-15 minutes to grill it on the bone side and 5-7 minutes for the breast side.

Fish and vegetables

  • One fish of your choice (filleted and separated in serving pieces)
  • 1/3 cup of palm oil
  • 3 cloves of garlic (chopped)
  • 1 medium-sized onion (chopped)
  • 1 cup of water
  • 500 gr spinach (or kale)
  • Canned tomatoes
  • 1 tbsp of salt
  • Red pepper or cayenne pepper (according to taste)

Take a deep pan and fry fish in the oil, then add onion and garlic and cook on medium fire till the onion becomes clear. Stir it constantly and watch the onion so it won’t burn. After that, add water and let it simmer for around 15 minutes. Now add tomatoes and spinach to the mixture together with spices and seasoning. Let the dish simmer for another 10 minutes and then serve hot.


RELATED:  Unknown Facts about Palm Oil Products

Some cooking tips for red palm oil

Mercola gives a useful insight on cooking with vegetable oils and explains why tropical oils are the choice. As well, the melting point of palm oil is quite high if compared to other vegetable oils, and it is 35oC. There are few tips that you can use in your everyday cooking:

  • Frying with palm oil

Because of high melting point, palm oil is more preferable for frying because it does not get burnt as fast as other oils and gives food pleasant taste and crust. It is preferable for meat and fish, but also suits for deep-fried food like fish and chips.

  • Using palm oil for desserts

Due to the high concentration of saturated fats palm oil has longer shelf life than other vegetable oils. If you add this oil to your chocolate chip cookies, they will stay moist for longer and adding palm oil to the icing mixtures will keep your desserts fresh.Wikipedia explains how your oil should be stored in order to preserve its nutrient value.