Liquid Gold-Cooking With Oil - Examiner

CHOOSING

Choosing the correct oil to cook with can present a challenge to any cook. Each oil presents its own virtues and qualities that can make or break a dish. A few things to consider when selecting an oil to cook with

• Your cooking temperature and the smoke point of an oil
• Flavor
• Type of fat

Using an oil with a lower smoke point to saute, fry, or  any preparation requiring a high heat can end in disappointment. The qualities of certain fats will change as the are heated, even to the point of creating toxic compounds, becoming unstable and dangerous to cook with, and finally, unhealthy to consume. Lighter, refined oils tend to have higher smoke points, but keep in mind that the process of refining an oil to give it more stablility results in reducing the overall flavor. The advantage to a more refined oil is its neutral flavor, making it great for baking and high temperature cooking methods like stir-fry.

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For raw food or low heat methods, unrefined fats are a great options. Unrefined fats are pressed and bottled with minimal processing, so it holds on to its flavor, nutritional value, and beautiful color. These oils are ideal for dressings, marinades, and dips.

STORAGE
Like a wine, you should use oils that you enjoy the flavor of, so don't be afraid to taste the oils you cook with. Unlike wines, oils do not age well, it's crucial that they are stored properly to preserve their integrity and taste. The biggest enemies of fat and oils are heat and light. Polyunsaturated fats, while being the most beneficial to the body, are the most vulnerable to damage (sunflower, safflower, grapeseed, and olive oil). These oils should be refrigerator and stored in a container that protects it from light damage.

Quick Note On Olive Oil:

Olive oil can be confusing, there's pure, virgin, extra virgin..what do you do? We know olive oil has a great number of healthy qualities, but how do you know which type to pick and when to use it.

• Extra Virgin: is unrefined, and from the first pressing of the olives
• Pure (Virgin): Typically a blend of refined and unrefined blended together

Extra virgin is ideal for flavoring a dish at the end, or creating a dressing. Pure olive oil lends itself a bit more to cooking with low to medium heat applications.

DISCARDING & WASTE

The one step most cooks get stuck at is discarding used oils or fats, what is the best method of disposal.

Rule #1 Never dispose of it down the kitchen sink..it can cause clogs and slow drainage.

Rule#2 Never dump down the toilet.

The best method is to put it in a recyclable container and discard of it in your trash, or place it in your refrigator to harden and then dispose of it.

Here is a great chart from pccnaturalmarkets.com

OilRawLow heatMed. heatMed. High heatVery
high heatCharacteristics and usesLow heat = 275º to 325º F • Medium heat = 325º to 350º F • Medium-high heat = 350º to 400º F • Very high heat = 400º to 495º F â€" Please note, oil availability may vary by store.Almond, refinedXXXXXPure, clean flavor and a high-heat wonder. Smoke point 495º F.Avocado (expeller-pressed), refinedXXXXXLovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 450º F.Avocado (cold-pressed), unrefinedXXXXXLovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 500º F.Canola (medium-high heat), refinedXXXX Neutral flavor, all-purpose, good for baking.
Smoke point 425º F. May be genetically modified if not organic.Canola, unrefinedXX   Mild flavor, may be genetically modified if not organic.Coconut (virgin/extra virgin), unrefined XX  Lovel y for cakes, pie crusts, light sautéing.
Cholesterol-free. Smoke point 280º to 350º F.Ghee XXX Wonderful in sauces, with lobster or crab, and for quick frying.Grapeseed (expeller-pressed), refinedXXXXXClean, neutral taste. Smoke point 485º F.Hazelnut, unrefinedX    Rich flavor. Drizzle on food or use for dipping bread. Potential allergen.Macadamia nut (cold-pressed), unrefinedX    Nutty, buttery flavor and higher in monounsaturates than olive oil.Olive (extra virgin), unrefinedXX   Ideal for salads, raw foods, pesto and dipping bread. Smoke point 325º F.Olive (extra light/originale), refinedXXXX Mild and tolerant of low heat. Smoke point 460º F.Peanut (expeller-pressed,
vitamin E added), refinedXXXX Adds flavor to lightly cooked foods and cold dishes. Smoke point 212º to 400º F. Potential allergen.Peanut (high oleic), refinedXXXXXNeutral flavor for tempura, fish and stir-fries. Smoke point 450º F. Potential allergen.Safflower (high heat), refi nedXXXXXMild flavor for high-heat cooking. Smoke point 450º F.Safflower, unrefinedX    Delicate flavor.Sesame, refinedXXXXXAdds smoky flavor to seared meats, stir-fries.
Smoke point 445º F.Sesame, unrefined (including toasted)X    Aromatic, nutty, best in dressings and sauces.Sunflower (high oleic), refinedXXXXXNearly neutral flavor. Smoke point 450º F.Sunflower (expeller-pressed), refinedXXXXXMulti-purpose. Smoke point 460º F.Sunflower (cold-pressed), unrefinedX    Rich flavor, best in cold dishes.Vegetable shortening (palm fruit), refined XXX Good for cakes, pie crusts, sautés. Not hydrogenated.Walnut, refinedXXXX Adds character to salads, marinades and sautés. Smoke point 400º F.

It's best to stock your pantry and fridge with a few options, butter included, to give you the opportunity to cook just about anything you find interesting and appetizing.