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| Canola oil |
Canola Oil
Canola oil is a bland-tasting oil made from rapeseed. Its health advantages over other oils has made it a popular choice in the United States, although it is also used around the world. Elsewhere, it may be referred to as lear oil or low erucic acid rapeseed oil.
Canola oil is the lowest in saturated fats of all oils. Only olive oil has more mono unsaturated fat. Another positive aspect is that canola oil contains omega-3 fatty acids, which are thought to play a role in reducing cardiovascular disease.
Preparation Tips
Because canola oil is relatively bland, some cooks combine it with olive oil to add additional flavor.
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Serving Suggestions
Canola oil is suitable both for cooking and for salad dressings. It is also used as an ingredient in spreads that can be substituted for butter or margarine.
Coconut Oil
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| Coconut oil |
Pressed from the boiled nut meats of fresh or dried coconut, coconut oil is one of the few non-animal highly saturated fats.
Nearly 90 percent of coconut oil is saturated fat, topping even butter and lard in saturated fat content.
Although its high saturated fat content makes coconut oil an unhealthful fat choice, it helps coconut oil resist rancidity. Coconut oil is a common ingredient in commercial baked goods, ice cream, and salad dressings.
It is particularly common in non-dairy coffee creamers and whipped toppings. The whiff of coconut that arises from an open bottle of suntan lotion should also tell you that coconut oil has nonfood uses.
Preparation Tips
Coconut oil is popular in cuisine from Southeast Asia, the Pacific, and the West Indies. For these cuisines, cooks often can substitute a more healthful oil or mix coconut oil with another oil to reduce saturated fat in a dish. Be aware that there is coconut oil in coconut cream and coconut milk.
Serving Suggestions
Because of its saturated fat content, coconut oil should be used sparingly.
Corn Oil
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| Corn oil |
Corn oil is one of the most widely used cooking oils. It is pressed from the inside (endosperm) of corn kernels. It is more strongly flavored than other oils. Corn oil that has undergone less processing, known as unrefined corn oil, can be found in specialty stores.
It is more dense than refined corn oil and has a darker gold color and a hint of popcorn flavor. Corn oil has a high level of the essential fatty acid linoleic acid and less saturated fat than many other oils. This is one reason it is used to make margarine.
Preparation Tips
Because of its high smoke point (410° Fahrenheit), corn oil is commonly used for sautéing and frying — two cooking methods that should be used in moderation. Many cooks believe corn oil helps make sautéed foods and fried foods crispier.
Serving Suggestions
Corn oil can have a strong flavor, which is why it is probably best used for cooking instead of serving “cold,” such as in a salad dressing. Corn oil’s stronger flavor works well in margarines, but many people prefer the taste of reduced-fat or light margarines made with corn oil.
Cottonseed Oil
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| cottonseed oil |
Widely used at the turn of the century, cottonseed oil often is considered the original vegetable oil of the United States. Its fat is mostly polyunsaturated.
Preparation Tips
Cottonseed oil is used mainly as salad oil or in cooking. It is often used in processed foods because it is inexpensive.
Serving Suggestions
This oil has a neutral, clean taste that does not mask other flavors. It is used mainly by food manufacturers and is not common in home use.
Flaxseed (Linseed) Oil
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| Flaxseed oil |
The tall stems of the flax plant have many uses: they contain fibers that can be made into linen and high-grade paper. Oil also can be pressed from its shiny brown, oval-shaped seeds.
Flaxseed is also sometimes known as linseed oil and is a common ingredient in paints, varnishes, and inks. This oil is low in saturated fat and high in omega-3 fatty acids, which may help protect against cardiovascular disease.
Preparation Tips
In the United States, flaxseed oil generally is not used for cooking purposes. Instead, the grassy-tasting oil is often sold at health stores as a supplement.
The oil is more commonly used elsewhere in the world for cooking, particularly Eastern Europe. Flaxseed oil’s low saturated fat content means that it is more prone to rancidity than oils with higher saturated fat content. Therefore, it should always be stored in the refrigerator.
Serving Suggestions
Baking with flaxseed meal is one way to incorporate this healthful oil into your diet. Flaxseed meal is available in the health foods section of most supermarkets.
Olive Oil
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| Olive oil |
If there is one oil that gourmands and nutritionists agree on, it is olive oil. Low in saturated fat and rich in heart-healthy monounsaturated fats and flavor, olive oil is an excellent addition to any kitchen and meal. Sometimes it is even referred to as the “king of oils.”
One of the first oils to be made by humans, olive oil is pressed from olives that are picked when their color turns to purplish black and their skin develops an oily sheen. The rich flavor of olive oil varies according to where the olives are grown and the type of tree that produces them.
For example, Spanish olive oil has a strong, some would say overwhelming, flavor. Oils produced from California olive trees are said to have a mild, almost sweet flavor. Olive oil from Italy, however, is usually considered the best.
U.S. consumers can find a wide range of olive oils in supermarkets and specialty shops. Unrefined olive oil, which is less processed, is considered the most flavorful and has a greenish cast. Fresh, refined olive oil should have a sweet, somewhat nutty flavor and a golden color. A rule of thumb is that the more deeply colored the oil, the more flavorful it will be.
Olive oil is also graded by the International Olive Oil Council in these ways:
- Extra virgin — Considered the finest olive oil, extra virgin is made without heat or solvents, from the first pressing of the olives. It is the most flavorful and the most expensive, and so it is most often used for seasoning.
- Virgin — Also made without heat or solvents, virgin olive oil also comes from the first pressing of the olives. It is more acidic but has a less intense flavor than extra virgin. It is widely used in cooking.
- Regular or pure — More subdued in flavor than virgin olive oil, regular (pure) olive oil is extracted with heat or solvent and may be made from pressed olives that have been washed and treated to extract more oil from them. This type of oil is often blended with virgin olive oil.
- Light — Don’t be misled by the title — light olive oil has the same amount of calories and fat as regular olive oil. “Light” refers simply to color, fragrance, and flavor. Light olive oil also may be referred to as “mild.” Generally, this type of olive oil is dismissed by serious cooks. It does have the advantage of having the highest smoke point of all oils (468° Fahrenheit).
Preparation Tips
Generally, pressing and processing are done after the olives are collected in autumn. Shipments of freshly pressed olive oil begin arriving in specialty stores in the spring. Because most types of olive oil have a low smoke point, olive oil is not suited for deep-frying or sautéing. The best-tasting olive oil is the freshest.
Serving Suggestions
Olive oil is best used in sauces, salad dressings, and marinades, where its flavor can be put to full advantage. Italian and Mediterranean cuisines take full advantage of olive oil’s robust flavor and health benefits.
Palm Oil and Palm Kernel Oil
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| Palm Kernel Oil |
Often thought to be the same thing, palm oil and palm kernel oil are actually two separate oils. Palm oil, which is reddish brown, is extracted from the pulp of the fruit of the palm.
Palm kernel oil, which is yellowish white and has a mild flavor, is extracted from the nut or kernel of the palm. Both, however, have this in common: they are among the highest of all oils in saturated fat.
Palm oil is often used in margarine and in commercially prepared gravies and soups. It is also commonly used as a medium to fry potato chips. Palm kernel oil has various uses, including in nondairy creamers, dressings, whipped creams and toppings, baked goods, and candy.
Preparation Tips Palm kernel oil and palm oil are generally used only for commercial food production purposes. They are not typically sold in supermarkets or specialty stores.
Serving Suggestions
Persons following a healthful diet would do well to avoid both palm oil and palm kernel oil. Check the list of ingredients on the products you buy. Avoid fatty products that contain these oils. Skim milk is a far healthier option for a coffee lightener.
Peanut Oil
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| Peanut oil |
One of the first native North American sources of vegetable oil, the peanut is comprised of about 50 percent oil. This oil is extracted by pressing steam-cooked peanuts.
Peanut oil is high in monounsaturated fat and has the added advantage of having a relatively high smoke point (410° Fahrenheit).
American peanut oils are often mild in flavor. Chinese peanut oils have a stronger peanut flavor because they are less processed. Peanut oil keeps well when stored in a cool, dark place. However, its shelf life is longer when it is refrigerated.
Preparation Tips
Peanut oil’s high smoke point makes it an excellent choice for deep-frying, a cooking technique always best used in moderation.
Serving Suggestions
A healthier use for peanut oil is to serve it as a salad dressing. It also adds a delicate flavor to mayonnaise recipes. The flavor of peanut oil also complements Indian and Asian cuisine.
Safflower Oil
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| Safflower Oil |
Safflower oil is made from the seeds of the thistle-like safflower plant. Safflower oil has little flavor or color, but it is rich in polyunsaturated fat. It is also one of the oils with the least amount of saturated fat. Safflower is light in color and, like other oils that are rich in polyunsaturated fat, is a good all-around oil.
Preparation Tips
Safflower oil can be substituted for other oils in nearly any recipe. It has a high smoke point (450° Fahrenheit), making it a good choice for sautéing and deep-frying, two techniques best used in moderation.
Serving Suggestions
Safflower oil is often used in salad dressings because it does not solidify when chilled. It has an oily texture and a nutty flavor, making it a good substitute for peanut oil.
Soybean Oil
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| Soybean Oil |
The soybean has the distinction of being the plant used most often to produce vegetable oil. The oil made from the yellowish brown legume is high in polyunsaturated fat and low in saturated fat. About 15 percent of the fat provided by soybean oil is saturated.
Soybean oil is one of the most commonly used oils for commercial food purposes. It has a smoke point of 410° Fahrenheit, making it useful for frying. However, sometimes manufacturers may hydrogenate the oil, decreasing its health attributes. It is commonly used in margarine and shortening.
Preparation Tips
Although soybean oil is versatile for cooking, some people find that it has a somewhat fishy taste and heavy texture. Use caution when using soybean oil by itself as a seasoning or dressing.
Serving Suggestions
When soybean oil is used as a cooking medium, its flavor complements Asian and Indian cuisines.
Sunflower Oil
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| Sunflower Oil |
Sunflower oil is pressed from the seeds of this well-known, towering yellow member of the daisy family. The oil itself is light and mild. It is low in saturated fat and high in polyunsaturated fat.
Preparation Tips
Sunflower oil is considered an excellent allaround oil. Its very mild taste makes it extremely versatile for both cooking and seasoning, particularly when cooks do not want to mask the taste of other foods.
Serving Suggestions
Because sunflower oil is relatively inexpensive and has little or no taste, it can be combined with more expensive specialty oils in foods such as salad dressings.
