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How To Choose The Proper Cooking Oil

Understanding Fats...

While cooking oils are pure fat, they are not created equal. All cooking oils are a combination of saturated, polyunsaturated and monounsaturated fats. It is the concentration of hydrogen that determines how they are categorized. Without getting too technical, the following information will hopefully provide a basic understanding of fats.

Saturated Fats:

Saturated fats are found in animal products and are converted into cholesterol by the liver. Butter, margarine, meats and dairy products are especially high in saturated fat. Saturated fat will elevate blood cholesterol levels and is associated with increased rates of heart disease and stroke. It is solid at room temperature.

Unsaturated Fats:

There are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated and polyunsaturated fats do not raise blood cholesterol levels. Canola and olive oils contain the highest proportion of monounsaturated fat when compared with other cooking oils. Safflower and corn oil are the highest in polyunsaturated fats.

Trans Fats:

Trans fats are man-made or processed fats, which are made from a liquid oil. When hydrogen is added to liquid vegetable oil and pressure is added, the result is a stiffer fat, like the fat found in a can of Crisco. Trans fats are also called hydrogenated fats and are found in margarine and trans fat partially hydrogenated vegetable oils. Trans fats pose a greater risk of heart disease than saturated fats (which were once believed to be the worst kind of fats). While it is true that saturated fats (found in butter, cheese, beef, coconut and palm oil) raise total cholesterol levels, trans fats not only raise total cholesterol levels, they also deplete good cholesterol (HDL), which helps protect against heart disease.

Partially Hydrogenated Fats:

If you have health concerns, read food labels to see if they list "partially hydrogenated oil" as an ingredient. Partially hydrogenated oils are present in all commercially made donuts, crackers, cookies, pastries, deep-fat fried foods (including those from all major fast-food chains), potato and corn chips, imitation cheeses, and confectionery fats found in frosting and candies. All of these products contain unsaturated fats which can be damaged at high temperatures and converted to a trans fat.

Understanding the Difference between Refined and Unrefined Cooking Oils...

Refined Oils:

Refined oils are extracted by solvent extraction for further refining in order to produce clear oil that is free from rancidity and foreign matter. These oils are used as medium cooking oils (225°F to 350°F), high cooking oils (350°F to 450°F) and deep frying oils (greater than 450°F). Refined oils are bland and pale. They have negligible flavor and aroma which makes them ideal for preparing delicately flavored dishes. Use for baking, sautiing, stir-fry and wok cooking, baking, searing, browning, deep-frying and pan-frying.

Unrefined Oils:

Unrefined oils are processed by cold-pressed and expeller-pressed methods. They carry the true flavor of the plant from which the oil is made. The strong flavor of unrefined oils may overwhelm the dish or baked good that is prepared with them; however, strong flavor is not always undesirable and some unrefined oils are used as flavoring agents. (Generally, when there is a strong natural flavor and aroma, there is a higher amount of nutritional value.) These oils are typically called salad oils and are used for salad dressings, marinades, sauces and as light cooking oils for light sautis and low heat baking. As a general rule, they should not be cooked at high temperatures. (The one exception is unrefined safflower oil which is capable of reaching a temperature necessary for deep-frying.) Unrefined oils should not be used at temperatures above 320°F.

Various Cooking Oils and Recommended Use...

Some oils have low smoke points, which means that they will burn at low temperatures. These oils, typically called salad oils, are best used for salad dressings, marinades, sauces and as light cooking oils for light sautis and low heat baking. Other cooking oils have a high smoke point, which means that they can reach higher temperatures without smoking. These particular oils are ideal for deep-frying, pan-frying and sautiing. The information below will discuss various types of cooking oils and their recommended use.

Canola - Canola oil is a monounsaturated oil extracted from the seeds of a plant in the mustard family. It has a mild flavor and aroma and is most commonly available in a refined form. It has a bland flavor and is recommended for deep-frying, pan-frying, sautiing, baking and preparing salad dressings. Its mild flavor and relatively high smoke point (400°F) make refined canola oil a good all-purpose oil. Of all the cooking oils, canola has the least amount of saturated fat (6%) and is the least expensive.

Corn - Made from the germ of the corn kernel, corn oil is almost tasteless and is high in polyunsaturated fat (62%). It is used to make margarine, salad dressings and mayonnaise. With a smoke point of 450°F, it is excellent for pan-frying and deep-frying because it can withstand high temperatures without smoking.

Olive - Olive oil is a monounsaturated oil extracted from tree-ripened olives. The color may range from light amber to green with flavors that range from bland to extremely strong. Olive oil is graded according to its degree of acidity and the process used to extract the oil. Oil labeled "virgin" is cold pressed (a process using


no heat or chemicals) and contains low levels of acidity. It provides the body with vitamins E and F. Oil labeled "pure" uses heat and chemicals to process olive residue from subsequent pressings. Unrefined olive oil has a smoke point of 320°F and is recommended for baking, sautiing, stir-frying and wok cooking.

Peanut - Made from pressed, steam-cooked peanuts, peanut oil contains 18% saturated fat. It has a bland flavor and is good for cooking because it doesn't absorb or transfer flavors. Frying with peanut oil gives foods a rich, nutty, roasted flavor. Refined peanut oil has a smoke point of 450°F and is recommended for stir-frying, wok cooking, pan-frying and deep-frying.

Safflower - Made from safflower seeds, safflower oil is pale yellow and almost flavorless. It has more polyunsaturated fat that other oils (78%) but lacks vitamin E. It is considered a good, all-purpose cooking oil. Safflower oil is a favorite for salads because it does not solidify when chilled. Refined safflower oil has a smoke point of 450°F and is recommended for deep-frying, pan-frying, sautiing and baking.

Sesame - Made from pressed sesame seeds, sesame oil is high in polyunsaturated fat (43%) and monounsaturated fat (42%). It comes in two varieties, light and dark. Light sesame oil is made with untoasted sesame seeds and has a nutty flavor. It is especially good for stir-frying, wok cooking and preparing dressings. Dark sesame oil (Asian) is made with toasted sesame seeds and has a much stronger flavor than light sesame oil. It should only be used in small quantities for flavoring foods; it is not suitable for cooking. Refined sesame oil has a smoke point of 350°F and semirefined sesame oil has a smoke point of 450°F.

Soybean - Highly refined soybean oil is reasonably priced, very mild, versatile and it represents approximately 80% of all the cooking oils used in commercial food production in the USA. Almost any product that lists vegetable oil as an ingredient most likely contains refined soybean oil. With a smoke point of 450°F, soybean oil is a good, all-purpose oil. Use for deep-frying, pan-frying, wok cooking, stir-frying and baking.

Sunflower - Made from sunflower seeds, sunflower oil is pale yellow in color, has a bland flavor and is considered a good, all-purpose oil. It is low in saturated fat and high in polyunsaturated fat. Semirefined sunflower oil has a smoke point of 450°F and is excellent for sautiing, preparing salad dressings, deep-frying and pan-frying.

Vegetable - Vegetable oil is an inexpensive, all-purpose oil which is a blend of refined oils made from vegetables, nuts and seeds. Most vegetable oils are made from soybeans and are high in monounsaturated fat, high in polyunsaturated fat and low in saturated fat. Designed to have a mild flavor and a high smoke point, it is recommended for deep-frying, pan-frying, sautiing and baking.

Note: The American Heart Association Cookbook, Fifth Edition, recommends all of the above cooking oils with the exception of peanut oil due to its high saturated fat content.

Miscellaneous Facts, Tips and Warnings...

> Essential fatty acids are vital for good health. Without some fats in our diets, we cannot absorb the fat-soluble vitamins A, D, E and K.

> All cooking oils contain 100% fat.

> A tablespoon of cooking oil contains 14 grams of fat.

> All cooking oils contain the same number of calories - one tablespoon contains 120 calories.

> For better health, choose oils/fats that are low in saturated fat.

> Cooking oil used for deep-frying can usually be reused several times. Wait until the oil has cooled completely before handling then strain it into a clean sealable container for storing.

> The most accurate method of testing the temperature of oil for deep-frying is a deep-fat thermometer. Make sure the bulb of your thermometer is completely immersed in the oil, but not touching the bottom of the pan. Otherwise, the reading could be affected. If a deep-fat thermometer is not available, the age-old method of dropping a square of bread into the hot oil will suffice. If the bread cube rises to the surface crackling and frying, the oil's hot enough.

Rule of thumb when using this method - If the bread cube browns uniformly in:

60 seconds, the temperature is 350-365°F
40 seconds, the temperature is about 365-382°F
20 seconds, the temperature is about 382-390°F

> To dispose of used cooking oil, carefully pour cooled oil into a strong sealable container, such as an old plastic jar with a lid or old coffee can. (Avoid using breakable glass jars.) If the amount of oil is small, place the filled, sealed jar in the trash. Dispose of large amounts of cooking oil by taking it to the local landfill.

> Do not pour cooking oil down the kitchen drain. Even small amounts will eventually clog the plumbing.

> Remember to always wait until cooking oil has cooled completely before handling.

Copyright ©2005 Janice Faulk Duplantis


About the Author: Janice Faulk Duplantis, author and publisher, currently maintains a web site that focuses on both Easy Gourmet and French/Cajun Cuisine. Visit http://www.bedrockpress.com to see all that Bedrock Press has to offer. Janice also publishes 4 free monthly ezines. Visit http://www.bedrockpress.com/subscribe.html to subscribe.

Source: www.isnare.com

 

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  • helens fantastic fishcake recipe

  • helens homemade sheperds pie

  • helens non lethal chili sauce

  • helens pan fried seabass

  • helens rustic mash potato recipe

  • helens summerstyle leg of lamb

  • herbs and spices the essence of flavor

  • herb silhouette potato chips

  • he bao eggs small bag eggs

  • hire a personal chef for a dinner party

  • holiday ham tips for choosing

  • holiday leftover ideas

  • homemade baby food

  • homemade beef jerky

  • homemade christmas gifts from the kitchen make your own holiday gift baskets

  • homemade cinnamon rolls from scratch in 2 hours or less

  • homemade cinnamon rolls in 2 hours or less

  • homemade whipped cream

  • honey dijon glazed ribs

  • hosting a dinner party hire a personal chef

  • hot and spicy chick peas vegetarian recipe

  • hot trend in entertaining

  • how to begin wine collecting

  • how to be creative when you are cooking

  • how to buy store and prepare apricots

  • how to carve a turkey

  • how to choose a quality cookware set

  • how to choose low fat high fiber foods for a healthy diet

  • how to choose the leanest cuts of meat for healthy eating

  • how to choose the proper cooking oil

  • how to cook a lobster

  • how to cook a really crispy duck or chicken

  • how to cook for a healthier you

  • how to cook for a vegetarian this holiday season

  • how to cook hot oil fondue

  • how to cook perfect pasta everytime

  • how to cook turkey on natural gas grills

  • how to cook without water

  • how to create the perfect backyard barbeque

  • how to cut a cake

  • how to deep fry a turkey

  • how to design the ideal kitchen

  • how to easily make sourdough french toast like cracker barrel

  • how to eat well on a tight budget

  • how to enjoy the season easy tips and delicious recipes

  • how to get the fresh juices you need

  • how to grill the perfect steak

  • how to host a memorable july 4th barbecue and have fun too

  • how to host thanksgiving dinner and enjoy it anyway

  • how to keep your fat low for a healthier eating lifestyle

  • how to make an omelet

  • how to make a cajun roux

  • how to make a seductive chili

  • how to make a tantalizing white lightening chili

  • how to make a traditional spanish tortilla

  • how to make beer

  • how to make chipotle chiles at home

  • how to make pumpkin puree

  • how to make sausage and cornbread cabbage rolls

  • how to satisfy summer time fresh tomato cravings today

  • how to select and prepare shrimp

  • how to shop smart for a healthy lifestyle

  • how to stay sane on turkey day

  • how to teach your children to cook

  • how to throw a fondue party

  • how to use herbs in your meals

  • im a work at home mom but i still use my crock pot

  • index

  • indian tandoori cooking

  • indoor grills featured in steven raichlens newest book

  • indoor grills featured in steven raichlen s newest book

  • information on raw juice therapy

  • instant fondue just heat and serve

  • in grandmas kitchen part i

  • in praise of the humble salad

  • is this the year to simplify christmas dinner

  • is your cookware poisoning you

  • is your italian olive oil really italian

  • is your recipe safe

  • italian cuisine a trip to the island of sardinia

  • italian cuisine in the heart of tuscany

  • italian cuisine more than pasta

  • italian minestrone soup

  • italian osso bucco recipe

  • italian prosciutto and cantaloupe appetizer

  • italian recipes how about a dinner in rome

  • italian sweets

  • i need some pots and pans to cook in what should i buy

  • jack daniels tips for the summer grill

  • jamaican jerk chicken

  • japanese cuisine

  • just like kfc potato salad well almost try this delicious copy cat on your family and see if they can tell the difference

  • kicking up the flavor of vegetables with dry rubs

  • kids party food

  • kid friendly pizza party recipe

  • kid recipe

  • kid recipes

  • kitchen design understanding the work triangle and kitchen layouts

  • kitchen equipment the right tools

  • kitchen knives why its important to test drive before buying

  • kitchen pantry

  • kitchen pantry a cooks secret weapon

  • kitchen survival recipe guide

  • kitchen survival shopping for ingredients

  • knowledge and creativity

  • learn everything about seafood

  • lets have a barbeque party

  • light calorie cooking how to cook low calorie foods which still taste fantastic

  • like an extra virgin

  • lobster was not always the king of seafood

  • looking for a great italian meatball recipe

  • lose weight with this healthy lean chicken salad recipe

  • losing weight during the holiday season

  • low carb 1 2 3

  • low carb christmas enchiladas

  • low fat low cholesterol baked tortilla chip with a mango salsa dressing

  • making a perfect spanish tortilla

  • making delicious fish and seafood part of your healthy diet

  • making do with less in the kitchen

  • making hamburger recipes is easy and fun

  • making homemade pasta for dinner tonight

  • making incredible sauces at home

  • making spanish paella the easy way

  • maple flavored smoked turkey

  • maximizing flavor and moistness in your holiday bird the perfect turkey

  • mays featured holidays and recipes

  • ma po tou tu bean curd with chili sauce

  • meal planning help meal one

  • memories and the comforts of food

  • meringue made simple

  • mexican family night menu

  • middle eastern cuisine

  • more joys of soy

  • more mead mlord irelands medieval banquets

  • mouth watering memphis style pork ribs

  • must haves for any at home chef

  • my barbecued chicken recipe

  • my cherry swirl cheesecake bake contribution

  • my mothers recipe box

  • my waffle iron

  • m ms royal orgasmic delight

  • m m s royal orgasmic delight

  • nature always right cooks never

  • need a new recipe

  • new york style cheesecake recipe

  • no holds barred kids cooking

  • nutrients and benefits of asparagus

  • oakcakes recipe

  • oatmeal apple raisin muffins

  • oil or butter they are both fat

  • okra the little veggie that could

  • old fashioned tomatoes

  • old fashion oatmeal cookie recipe

  • olive oil extra virgin or pure

  • olive varieties

  • once a month cooking

  • one bird the president didnt pardon

  • one chef or a bevy of chefs

  • onions fabulous superb perfection

  • orange and lemon ice an italian dessert treat

  • oriental chicken wings

  • paella recipe secret

  • pan frying shallow frying sauteing

  • parchment paper fish with butter sauce

  • parmesan wafers

  • party 911 pasta salad to the rescue

  • pasta recipes the very best in italian cuisine

  • pasta recipes three delicious easy recipes

  • peanut chicken

  • pear and walnut salad with roquette and parmesan

  • pecorino cheese an italian specialty

  • pesticides can we avoid them

  • pho viet nams national soup

  • pickles

  • pizza

  • planning a fondue party

  • planning a football party

  • planning dinner

  • planning healthy meals for yourself and your family

  • plan a chinese new year party to ring in the year of the monkey

  • plan the perfect wedding shower

  • pleasures of soup

  • poor mans beef stroganoff quick easy

  • potato and spinach quiche

  • prepare paella like a pro

  • preparing lobster tails

  • prime rib cooking times

  • product review gourmet to go

  • provence steak recipes

  • puerto rican cuisine

  • quick and easy recipe

  • quick guide to cheese

  • quick reference buying and storage guide for cheese

  • quick reference guide for buying storing and serving cheese

  • recipes from around the world right in your kitchen

  • recipe chocolate modeling clay

  • recipe for turning dreams into reality

  • reductions proving less is more

  • reductions proving that less is more

  • red pepper lamb kofta in a rogan josh sauce

  • regional cuisines of china

  • regional cuisine down home southern cooking

  • regional cuisine hunan cuisine

  • regional cuisine new england clam chowder

  • regional cuisine of china szechuan style

  • regional cuisine of india north indian flavors

  • regional cuisine of india tasting east india

  • regional cuisine of mexico

  • regional cuisine of the united states california style cooking

  • regional cuisine of the united states louisiana cajun cooking

  • risky fish the thrill of fugu

  • roast meat times and temperatures

  • roast rack of pork with grain mustard sauce

  • rockfish bessie

  • rotator

  • rowan jelly mountain ash pyrus aucuparia

  • russian beverages for russian brides in the us

  • russian cuisine

  • russian thanksgiving dinner mystery ingredients

  • safeguard your food

  • safe food handling for the holidays

  • salmon steak with apple and horseradish garnish

  • sauces for quick gourmet cooking

  • sauces used in asian cooking

  • sauce for pork

  • sauted eggs with pork mu xu rou

  • sauted family bean curd

  • save money the crock pot way

  • save time in the kitchen

  • save time in the kitchen cook pasta the way restaurant chefs do

  • sbiten russias traditional winter time beverage

  • school lunches the frugal way

  • scottish cuisine haggis

  • seafood fettuccine alfredo

  • seafood the healthy alternative

  • seasoning an oven

  • season your pans for non stick cooking

  • secret of light and fluffy biscuits and pancakes

  • selection of seafood recipes compliments of cafe hobson

  • serving guide for a fruit platter

  • shopping for ingredients for a well stocked kitchen

  • shop smart for a healthy lifestyle

  • sicilys great eggplant tomato stew

  • simple pepper salad with vinaigrette

  • simple tips for a stress free holiday entertaining from m amp m meat shops

  • slimming secrets from the kitchen

  • sneaking more fruit into your day

  • solaire gas grills are based on a unique cooking system

  • solving the 7 most common whole wheat bread baking mistakes

  • sorce the best information on ovens right here

  • sot suppe norwegian sweet soup for christmas

  • soul food

  • soups on

  • soup a meal in a bowl

  • soyabean curd recipe

  • so you want to go to culinary art school

  • spain europes new culinary hotbed

  • spanish food how to make spicy gazpacho soup

  • spanish food how to make the perfect paella

  • spanish food the perfect paella

  • special ingredients shark fins birds nest

  • spicy garlic shrimp

  • squid and calamari

  • strange cocktail combinations

  • strawberries anyone

  • strawberry jammed out

  • strawberry jamming again

  • substitutions for commonly used ingredients

  • summer basil pasta salad

  • super foods the 10 healthiest foods to eat

  • supporting local flavors

  • surviving the heat of the kitchen

  • sweet sour fish

  • sweet sour pork gu lao rou

  • swordfish how to buy store cook and enjoy

  • swordfish how to buy store cook and enjoy it

  • szechwan cuisine

  • tantalizing turkey

  • tasteful gift giving

  • teaching your children how to cook

  • teaching your child how to cook

  • texas cooking

  • thailands vegetarian festival

  • thai bbq or barbaque chicken recipes

  • the almighty beer can chicken

  • the applications of lead aprons

  • the art of the marinade

  • the best way to fight poor health is to make home cooking fast and easy

  • the big debate gas vs charcoal grilling

  • the demand for apron sinks

  • the essential eatingwell cookbook

  • the evolution of pizza

  • the french paradox

  • the fundamentals

  • the gentle art of frying

  • the gentle art of poaching

  • the greatness of gumbo

  • the history of chinese cuisine

  • the history of ketchup

  • the history of thai food

  • the latke high fiber recipes even your bubba would love

  • the lowdown on barbeque

  • the missing ingredient

  • the new cuisine spanish food today

  • the official parenting cheesecake recipe

  • the olive history and production

  • the original irish coffee

  • the perfect omelet te how to cook it

  • the perfect pizza tomato sauce

  • the popularity of humorous aprons

  • the potato one of austrias most consumed vegetables

  • the power of the meal

  • the regional cuisines of chinese cooking part 1 of 4

  • the return of the green fairy

  • the right grill for your barbecue

  • the role and challenges of the microbiologist in the foodservice industry

  • the scoop on soup

  • the secrets to successful cooking

  • the secret to cooking for a crowd

  • the secret to making perfect chili fit for a king

  • the secret to preparing the perfect paella

  • the skinny on legumes seeds and nuts

  • the skinny on oats oatmeal vitamins nutrition for skin care and bath products

  • the sophisticated gourmet

  • the soy of cooking

  • the stuff of poetry mead

  • the taffy pull a story and a recipe

  • the top 4 reasons why you should learn how to cook french food

  • the true hystory of tiramisu

  • the well stocked pantry a cooks secret weapon

  • the wonderful wok stir frying basics

  • the wonderful world of peanuts

  • the worlds best pickles

  • thicken that sauce

  • things you should consider when planning your thanksgiving celebration

  • tidbits of garlic

  • time savers for the kitchen

  • tips for cookie baking

  • tips for eating healthy this winter

  • tips for healthy eating with fruits and vegetables

  • tips for the summer grill

  • tips on buying steak online for the best summer barbeques

  • tips to buying food online

  • tips to entertaining a thanksgiving crowd

  • tis the season for the perfect bowl of texas chili

  • tomatoes and sweet onion with roquefort dressing

  • top 3 reasons why you need cookie recipes

  • top tips for good nutrition this thanksgiving

  • tortilla soup

  • to make ends meet

  • traditional cajun chicken wings

  • traditional meat entrees get a makeover going meatless

  • tradtional english afternoon tea

  • turkey gravy secrets revealed

  • turkey talk answers to 6 most asked questions

  • turkey the old fashioned way

  • turn your love of chocolate from a secret pleasure to a fun social event

  • twinkie trivia

  • two for one dinners turkey

  • understanding fats and carbs

  • unique cake decorating with flowers

  • unique gift basket ideas

  • united states regional cuisine

  • united states regional cuisine soul food

  • use h o l l y to beat christmas cooking stress

  • use spices to cook like a connoisseur on a paupers budget

  • use up those leftovers

  • using carrot juice for relieving constipation

  • using fish as part of a healthy eating plan

  • using safe food handling practices

  • valentine gifts from the heart

  • varieties of gourmet olives

  • veganism not as intimidating as you thought

  • vegetarian cuisine

  • vegetarian does not have to be all or nothing

  • vegetarian gourmet meatless makeovers

  • vegetarian potato soup

  • venison ideas for cooking a venison recipe a venison recipe link

  • versatile zucchini

  • view from my island the grand outing of the kitchen

  • washington bbq restaurant

  • water ionizers their many benefits

  • weight loss recipe tuna patties with dill sauce

  • weight loss with avocado walnuts and crispy bacon

  • weird foods of the world chinese

  • whats new and old with the pizza stone

  • whats so special about cinnamon

  • whats the thick on roux thickening soups and sauces

  • what are gift baskets

  • what do i have to do to become a good chef

  • what every kitchen needs

  • what exactly is cold smoking

  • what is in your blt

  • what is nouvelle cuisine

  • what makes amish food so special

  • what makes one dry rub or chili powder better than another

  • what to do one day before thanksgiving

  • what to do one week before thanksgiving

  • what to do thanksgiving day

  • what to do three days before thanksgiving

  • what to do two days before thanksgiving

  • what to do two weeks before thanksgiving

  • what to look for in a farmers market

  • what you need in a gourmet kitchen

  • when to wash your fruit

  • whine and dine

  • whisk your way to a perfect meal every time

  • why culinary education

  • why do make ahead recipes work so well to reduce your dinner party stress

  • why food safety

  • why you should eat lentil soup at least once a week

  • wine rack storage simple guides on choosing

  • with omelette pans breakfast meals always come out right

  • wok this way part 1 of 5

  • wok this way part 2 of 5 selecting a wok

  • wonderful holiday recipe ideas

  • would you like smore cooking smores indoors

  • your oven kitchen ally or public enemy number one

  • your six step guide to deep frying a turkey