All about oils

All about OILS Dlive Oil Knowing the smoke point Because of their chemical makeup, some oils are better suited for lower-heat cooking than others. This is important because heating oil above its smoke point – the temperature at which the oil begins to smoke – produces toxic fumes and harmful free radicals (the stuff we're trying to prevent in the first place). A good rule of thumb: The more refined the oil, the higher its smoke point. Oil's smoke point is the temperature at which it will start to smoke and break down. If cooking oil starts to smoke, it should be discarded. It's likely lost some of its nutritional value, and it could impart a bitter, unpleasant taste to your food. High smoke point Medium-high smoke point Medium smoke Low smoke point/ No-heat oils* point Best suited for searing, browning and deep frying (although the latter is not a recommended practice where heart health is concerned). Best suited for baking, oven cooking or stir frying. Best suited for light sautéing, sauces and low-heat baking. work well when used for dressings, dips or marinades. Portion control in cooking usage Choosing the right fat and the right cooking method for that fat are important, but so is proper portion control. Too much of a good thing may not be healthy, so always make sure you include healthy unsaturated fats as a part of a diet rich in plant foods - fruits, vegetables, legumes, nuts, seeds and whole grains - and low in animal fats. Proper storage of cooking oil Heat and light are oil's enemies. Over time, oils can degrade and lose some of their good nutritious qualities. Store your oil in a cool, dark place and replace it if it smells bitter or "off." Some oils particularly polyunsaturated oils like grape seed or walnut oi-are prone to quickly tuning rancid. Store these oils in the refrigerator to prolong their usability. Remember the following strategies when it comes to cooking with fats: Saturated fats Bottom line: the fewer the better. Less than 7 percent of your daily fat calories should come from saturated fats. Eliminate whole and 2 percent dairy, and limit red meat and other animal protein at meals (reduce frequency, portion size or both). Trans fats Eliminate from your diet by avoiding foods that contain hydrogenated or partially hydrogenated oils. (Read the ingredient list!) Shortening and stick margarine contain Trans-fat. Monounsaturated fats Ramp up your intake of olives, avocados and nuts, and use olive and canola oils for most of your cooking and baking, respectively. Polyunsaturated fats You're likely already getting enough omega-6, so focus on increasing your intake of omega-3 foods such as salmon and walnuts. •... .. List of various cooking oils: ALMOND is an olive oil substitute, not only it is good for the skin, it also used in culinary uses. Almond oil is high in monounsaturated fats, omega-3 and essential fatty acids similar to olive oil and can be used as a healthy alternative when cooking. HOW SHOULD I USE IT? Almond oil can be used in salad dressings and is great for cooking meals like stir fry. It also does wonders for our digestive system by increasing the good bacteria in our stomach. AVOCADO is edible oil pressed from the fruit of the Persea Americana (avocado)? It is used as an ingredient in other dishes, and as cooking oil. It is also used for lubrication and in cosmetics, where it is valued for its supposed regenerative and moisturizing properties. HOW SHOULD I USE IT? Avocado oil functions well as carrier oil for other flavors. It is high in monounsaturated fats and vitamin E. Avocado oil also enhances the absorption of carotenoids and other nutrients. PALM The oil palm has ancient roots. Oil from this attractive palm, which grows wild in West Africa and Equatorial Africa, has been used as a food and energy source for millennia. Ancient Egyptians used it -- as attested by the discovery of an earthenware jar containing residues of palm oil, in a tomb over 5000 years old at Abydos in Egypt -- as have the peoples of Africa through the ages. HOW SHOULD I USE IT? It is best used in frying and it is under the category of high smoke point oil but it is not recommended since it has high in saturated fat. SUNFLOWER is the non-volatile oil compressed from sunflower (Helianthus annuus) seeds. Sunflower oil is commonly used in food as frying oil, and in cosmetic formulations as an emollient. Sunflower oil was first industrially produced in 1835 in the Russian Empire." 12 The world's largest sunflower oil producers now are Ukraine and Russia. HOW SHOULD I USE IT? As frying oil, sunflower oil behaves as a typical vegetable triglyceride. In cosmetics, it has smoothing properties and is considered noncomedogenic. Only the high oleic variety possesses shelf life sufficient for commercial cosmetic formulation. OLIVE is high in monounsaturated fatty acids (MUFAS), which may help reduce one's risk of heart disease. MUFAS lower LDL ("bad") cholesterol and raise HDL ("good") blood cholesterol. Olive oil is often sold as "virgin" or "extra virgin." Extra-virgin olive oil has less acid and a fruitier flavor and stronger aroma than pure or virgin olive oil, so a little goes a long way. HOW SHOULD I USE IT? "Use olive oil in place of saturated fat, such as butter; it can be used in cakes, sautéing, even fry vegetables and meat. But beware that the smoking point is not very high so frying at high temperatures will cause your food to brown quickly." CANOLA is extracted from the seeds of the canola plant, which was developed through crossbreeding with the rapeseed plant. Canola is healthy oil that's low in saturated fat and a good source of mono- and polyunsaturated fats, including omega-3s. HOW SHOULD I USE IT? Canola oil has a light flavor, which makes it versatile in cooking. Replace solid fats like butter or margarine with canola oil when cooking or baking. Canola oil works well for sautéing and stir-frying. It also is good for coating pots, pans and your gril. GRAPE SEED is extracted from grape seeds, which are a byproduct of wine-making. Grape seed oil has lots of PUFAS, which have been shown to lower total cholesterol and bad cholesterol. HOW SHOULD I USE IT? Grape seed oil has a moderately high smoke point, which makes it great for sautés and frying,". It can also be used in dressings and dips for vegetables. PEANUT is a source of phytosterols, which benefit the heart by preventing cholesterol absorption in the intestines. It's difficult though to get enough phytosterols from peanut oil or any common monounsaturated fat, and contains vitamin E-an antioxidant. food unless it's a product fortified with ste Peanut is also a HOW SHOULD I USE IT? This oil is often used in deep frying [because of the] high temperature it can reach," Also, because of its nutty flavor, use this oil in stir-fries and ginger dressing. CORN (maize oil) is oil extracted from the germ of com (maize). Its main use is in cooking, where its high smoke point makes refined com oil a valuable frying oil. It is also a key ingredient in some margarine. Corn oil is generally less expensive than most other types of vegetable oils. HOW SHOULD I USE IT? Corn oil is almost tasteless and is excellent for cooking because it can withstand high temperatures without smoking. It is high in polyunsaturated fat and is used to make margarine, salad dressings and mayonnaise. HEMP is considered a miraculous plant. Almost every part of the hemp plant can be used in raw or manufactured form. Different parts of hemp are used as food supplements, in the automotive industry, insulation materials for buildings, clothing and heating pellets for power plants. The hemp oil is an aliment obtained by pressing the raw seeds of the hemp plant, scientifically called Cannabis Sativa. HOW SHOULD I USE IT? Hemp oil is good for general health when included as part of your daily diet. Hemp oil has a pleasant odor and taste, like walnuts. It can be used to spice up pasta, rice or it can be combined with other traditionally used oils. Hemp oil adds flavor to salad dressings, either in combination or by itself. PUMPKIN SEED The power of pumpkin is in its green seeds. The seeds are the power food. It is rich in Vitamins A, E, zinc and omega 3 and omega 6. HOW SHOULD I USE IT? Pumpkin seed oil has an intense nutty taste and is rich in polyunsaturated fatty acids. Browned oil has a bitter taste. Pumpkin seed oil serves as a salad dressing when combined with honey or olive oil. SESAME is rich in mono- and polyunsaturated acids (PUFAS)-the good kind of fat that cuts cholesterol, Sesame oil contains linoleic acid, which is a type of omega-6 fatty acid that may promote heart health by reducing LDL cholesterol. HOW SHOULD I USE IT? Sesame oil is typically used in Asian cuisines. "Its strong, nutty flavor can be used in Thai and Japanese dishes. Drizzle it over an Asian cabbage slaw with a sprinkle of black sesame seeds. WALNUT is made from nuts that have been dried and cold pressed. This oil has a high concentration of alpha-linoleic acid that partially converts to omega-3s (EPA and DHA). Omega-3s have properties that support heart health. HOW SHOULD I USE IT? Walnut oil has a rich, nutty flavor that makes it a great for dressing salads, or drizzling into a pasta dish. Walnut oil doesn't stand up to high heat, so it's best used as a dressing or flavor enhancer rather than a cooking oil. Refrigerated walnut oil keeps for up to six months. is extracted from the fruit of mature coconuts. It is a saturated fat, and consumers are cautioned against a diet high in saturated fat. Virgin coconut oil is high in lauric acid, a medium-chain fatty acid that raises both good and bad cholesterol levels. COCONUT HOW SHOULD I USE IT? Coconut oil has a sweet, nutty taste, and is often used as a substitute for shortening or butter in a vegan diet. It also imparts a tropical flavor to vegetables, curry dishes and fish. Because it is a saturated fat, use coconut oil in moderation, and buy the kind labeled "virgin." FLAXSEED contains omega-6 and omega-9 essential fatty acids. Since this heart-healthy oil also contains some omega-3 fatty acids, it is often cited as a vegetarian alternative to fish oil. HOW SHOULD I USE IT? Flaxseed oil has a low smoke point, so it's not ideal for cooking. Enjoy a drizzle over quinoa, or toss witha salad dressing. WHEAT GERM is extracted from kernel, also known as brown flaxseeds. It has very long chain of fatty cholesterols obtained from beeswax that has been reported to lower plasma cholesterol in humans. It is high in vitamin e and high in omega 6. HOW SHOULD I USE IT? Even if it is expensive and easily perishable, it is also strongly flavored and studies show that it increases blood flow and used as a treatment in some skin conditions. Best used in salad dressing and baking and other food supplements. It is also a natural supplement for pets. SOURCES: http://www.eatright.org/public/slideshow.aspx?ld=6442471506#.U]Zp]D-yrQg http://my.clevelandclinic.org/heart/prevention/nutrition/guide_to_cooking_oils.aspx http://missvickie.com/howto/spices/oils.html http://mideastfood.about.com/od/tipsandtechniques/a/cooking_oils.htm http://en.wikipedia.org/wiki/Avocado_oll http://www.ehow.com/how_4869783_use-wheat-gem-oil.html http://en.wikipedia.org/wikiWheat_germ_oil http://www.livestrong.com/article/91058-use-wheat-germ-oil http://en.wikipedla.org/wiki/Pumpkin_seed_oll http://www.pumpkinseedol.com/ http://www.veria.com/wellness/herbs-supplements/hemp-ol-good-for-so-many-things/ Chef Needs The Kitchen that Every Chef Needs www.chefneeds.com