Know Your Ingredients
Fats and Oils
When you utter the word fat or oil to most people what immediately comes to the minds of the average person is “bad for you”. The fact is oils and fats, when chosen and used widely are actually very good for you. They are also what gives a wide variety of foods both raw and cooked foods their flavor and personality. As with anything, in order to derive the benefit from oils you must use and eat them as part of your routine of nutritional and healthy eating each day.
There are so many types of oils and fats that are available and the benefits and nutritional value becomes apparent once you understand their origins and the affect they have on your health.
To help better prepare you for your choices, we have compiled a list of the most popular oils; some of which you may or may not be familiar. We invite you to venture beyond the norm and become creative in your cooking and allow yourself to venture slightly off the usual path of preparing your foods. Oils are derived from a number of sources including corn, almonds, hazelnuts, seeds such as sunflower and safflower; olives, walnuts and almonds and all have very high nutritional value.
There are numerous oils that are not so good for you simply because their origins are of a chemical nature; in other words man-made. The focus of this article will be strictly on those oils that are considered natural. Have fun exploring the new possibilities and benefits of fats and oils.
Olive Oil — This one oil alone is perhaps the most widely-available and the most nutritious oil that you can buy. Olive oils come from regions of the world that are traditionally climate-friendly for the growth of olive trees. These regions include Greece, Spain, Italy and France. Depending on the region, the flavor of the oils will vary. For example, hotter regions such as Greece and Spain usually produce oils that have a stronger flavor and darker color than those produced in cooler regions like Italy and France.
Olive oils are usually graded by the following: Extra Virgin or premium olive oil, Virgin which has a slightly higher level of acidity which means it is not good for deep frying and is preferred when making Mediterranean dishes. This grade of oil tends to be the most expensive of olive oils. And last, but not least, pure olive oil which is the refined variety and is suitable for all types of cooking.
Corn oil — When it comes to economy, this oil fits the bill. Derived from corn or maze, this oil is known for its rich golden color and strong color and is used primarily in cooking and frying. Corn oil is not a good choice for making salad dressing because of the strong flavor.
Sunflower Oil — This is perhaps one of the best if not the best all-purpose oils. The versatility, light flavor and healthy benefits such as low levels of unhealthy fats, makes this a good choice. This oil can be used in combination with other oils that have a stronger flavor if desired. It is also a very good choice for making salad dressings.
Safflower Oil — Derived from the safflower seed this is a great all-purpose oil. It contains more polyunsaturated fat than other oils and is low in saturated fat. This oil also makes a great substitute in recipes calling for peanut oil and is best used when other recipe ingredients are of a stronger flavor.
Soya Oil — Soya oil is ideal for frying due to its very high smoking point. Extracted from soya beans, the flavor of this oil is somewhat neutral and is a good all-purpose oil. You will find this oil used widely in margarines and is rich in polyunsaturated and monounsaturated fats as well as saturates and is therefore thought to be very useful in the prevention of heart disease. When making your selection be sure to seek out a brand that has not been made from genetically-modified soya beans.
Peanut or Groundnut Oil — A great oil for salad dressings and all of your cooking needs. A relatively tasteless oil it is also great for recipes that require heating to a high temperature. This oil can also be used more than once, although be care not to keep it around too long to avoid rancidity. Great for use in Chinese recipes, especially Asian salads and is widely used in the canning industry and in the manufacture of some margarines.
Vegetable Oil — A combination of various oils including coconut, rape seed, palm and cottonseed. This oil tends to be very cheap, is a favorite for frying but not such a great choice for salad dressings. As for flavor, it tends to be a bit greasy.
Palm Oil — Derived from the oil of the palm, it is one of the main cooking oils in Central and South America, West Africa and the Caribbean. In other regions it tends to be heavily refined and is used primarily in the manufacture of vegetable oils and fats. The flavor tends to be on the nutty side.
Rape Seed or Canola Oil — Very bland in taste, this oil is primarily used in frying, salad dressings and general cooking. It is very high in monounsaturated fat and ranks second next to olive oil.
Coconut Oil — White and buttery in texture, it is solid at room temperature. This oil is widely used in South-east Asia and India. This oil is also very high in saturated fats.
In the next November issue, we will take a look at some of the popular specialty oils.
