Healthy Cooking Oils 101

Healthy Cooking Oils 101

October 28, 2019 61 By William Morgan


oils are composed of good fat
heart-healthy or artery-clogging bad
fats good fats include monounsaturated
and polyunsaturated fat both of which
lower total cholesterol and lower LDL or
bad cholesterol bad fats includes
saturated and trans fat both of which
raise LDL cholesterol will show you a
list of cooking oils that contain the
best ratio of the better for you fats
and help you pick the best oil for the
job
canola oil is made from seeds of the
canola plant it is low in saturated fat
it has a neutral flavor with a smoke .
of 468 degrees Fahrenheit it is commonly
used in sautéing baking frying and
marinating it’s good for all-purpose
cooking and dressings make your own
stovetop popcorn by heating 2
tablespoons of canola oil with
one-quarter cup popcorn kernels extra
virgin olive oil is made from the first
pressing of Olives light olive oil is
lighter in flavor and color it has the
same amount of calories is extra virgin
extra virgin olive oil is fruity tangy
bold light olive oil is mild smoke .
burying the type of oil with extra
virgin at the bottom at 320 degrees
Fahrenheit virgin at 420 degrees
Fahrenheit an extra light at 460 degrees
Fahrenheit drizzle extra virgin olive
oil on top of soups toasted bread rice
and pasta dishes for a rich flavor
because it is made without any heat or
chemicals extra virgin olive oil has the
richest flavor making it good for salad
dressings and drizzling you do not want
to use it for frying or deep-fried
peanut oil is made from shelled peanuts
and is popular and Asian dishes as well
as southern cooking it is not yet mild
in flavor and is commonly used for
stir-frying roasting deep fine and
baking with a high smoke point it is
great for deep frying in a range of
other cooking don’t use it in baking or
anything that requires a neutral flavor
if you have a blender make homemade
peanut butter blend 1 cup shelled
peanuts in 2 tablespoons peanut oil
light sesame oil is nutty flavor and
commonly used in stir-frying dark sesame
oil is bold and heavy and commonly used
in dressings and sauces with a smoke .
410 degrees Fahrenheit the lite version
is good for deep frying and the dark is
good for stir-frying and dipping sauces
with together dark sesame oil rice
vinegar and scallions toss with coach
brown rice and shrimp sunflower oil is
made from press sunflower seeds is high
in vitamin e and low in saturated fat
its high smoke point and light flavor
make it a favorite for frying but is
also a good oil for baking
it’s not recommended for low heat
cooking or drizzling sunflower oil
subtle flavor make it perfect for baking
and it produces a moist cake which keeps
well use it instead of shortening butter
and pie crust or pastries vegetable oil
is usually made from a combination of
corn soybeans and or sunflower seeds and
is another great oil to have on hand
because it can be used for many
different cooking techniques it is plain
and mild in flavor and use commonly and
sautéing baking crying and marinating
for a simple marinade just combine 1 cup
brown sugar 1 cup vegetable oil half-cup
reduced sodium soy sauce and half a cup
vinegar then add your salmon and let it
marinate for at least four hours or
overnight store your cooking oils in a
refrigerator in a cool dark location is
both light and heat damaged oil