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Archive for January 21, 2016

TIP OF THE DAY: Oils To Use, And Not To Use

What cooking oils are in your pantry?

Here’s what you should know from Chef Gerard Viverito, a culinary instructor and Director of Culinary Education for Passionfish, an NGO non-profit organization dedicated to educating people around the globe on issues of sustainability in the seas.

THE 12 COOKING OILS YOU NEED TO KNOW ABOUT

In your mother’s kitchen, the only cooking oil may have been all-purpose vegetable oil, a blend of inexpensive oils. Then came the Mediterranean Diet and the attention paid to its heart-healthy olive oil.

Today, there are more than a dozen options for cooking oil. Don’t be stuck with mom’s ingredients. Use Chef Gerard’s handy guide to determine which cooking oils you need to add to your collection.

EVERYDAY HEALTHY COOKING FATS

Each of these healthy fats deserves a place in your pantry, says Chef Gerard.

  • Butter. There’s no need to avoid this tasty fat (it isn’t an oil, but we’re giving it a pass). The myth about saturated fat has been busted. Butter is fine to use in moderation for adding flavor to veggies or potatoes.
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    Olive Oil & Olives

    Heart-healthy olive oil has become a staple in American kitchens. Photo courtesy Flavor-Your-Life.com, a great resource for olive oil lovers.

  • Coconut oil. A tropical oil that is gaining in popularity, coconut oil’s medium chain fatty acids (also found in grass-fed butter and palm oil) are easily utilized as body fuel, which may help with weight management. Coconut oil’s natural sweetness makes it a great choice for baking.
  • Malaysian palm oil. This up-and-coming healthy tropical oil is a popular replacement for harmful trans fat. This non-GMO, balanced and ultra-nutritious oil can already be found in many of your favorite packaged foods. It tolerates heat extremely well, so it’s an ideal all-purpose cooking oil. All palm oil isn’t the same. Look for Malaysian certified sustainable palm oil; if it isn’t in your supermarket, check the nearest health food store. The Malaysian palm industry adheres to the 3Ps sustainability model.
  • Olive oil. Rich in monounsaturated fat, this oil is great for a healthy heart and healthy skin. Use it for salad dressings and drizzling over breads, but don’t use for high-temperature applications. This healthy oil starts to degrade before you hit 400°F. (Tip: Have at least two tablespoons a day, whether in salad dressing or straight from the spoon.)
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    SPECIAL OCCASION COOKING OILS

    These oils have more limited uses, and often come with a higher price.

  • Avocado oil. Avocado oil is rich in nutrients, because it is extracted from the fruit’s flesh. This process is similar to olive oil and palm oil production. Avocado oil tolerates heat up to 500°F, which makes it great for broiling. You can also find flavored olive oils, delicious on salads and other vegetables, potatoes, and grains.
  • Flaxseed oil. Flaxseed oil is a nutritious yet delicate oil. While many nutrition-focused people want to eat more of it, it begins breaking down at just 225°F so can’t be exposed to heat. The oil is extremely rich in heart-healthy omega-3, but unfortunately, many people find its flavor unappealing. Consider adding a teaspoon of flaxseed oil to your next smoothie to reap its health benefits.
  • Macadamia nut oil. Although more commonly used as a beauty aid, this sweet and buttery oil is good for your health, too. It contains a 1:1 ratio of omega-3 to omega-6 fatty acids. Why is this important? Many health experts believe the Western diet contains too many inflammatory omega-6s. Try macadamia nut oil in salads.
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    If you currently use sunflower oil, consider this:

  • Sunflower oil. Sunflower oil is rich in skin-, brain- and heart-healthy vitamin E tocotrienols. Unfortunately, it’s also high in inflammatory compounds, so instead of cooking with it, it’s better to rub some on your cuticles or use it to smooth your hair. Instead of sunflower oil, get your tocotrienols from Malaysian certified sustainable palm oil, nature’s richest source.
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    Macadamia Nut Oil

    Macadamia and avocado oils are both made in Australia. For the best flavor, look for first cold pressed oils. Photo courtesy Brookfarm.

     

    GENETICALLY MODIFIED OILS

    If you’re trying to avoid genetically modified foods (GMOs), put these oils on your “do not buy” list. More than 90% of these crops are grown using genetically modified seeds.

  • Canola oil
  • Corn oil
  • Cottonseed oil
  • Soybean oil
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    Give all of your current oils the “sniff test.” If they smell musty, they’re ready the recycling bin.

    Replace them with “good oils.”
     
    ALL OF THE COOKING OILS

    There are more cooking oils, including the pricey-but-delicious hazelnut, pistachio and walnut oils; and powerful dark sesame oil, which is delicious when used in moderation. Take a look at the different cooking oils in our Culinary Oils Glossary.

     

    And check to see if your oil should be kept in the fridge. Some are very hardy and stay well on the shelf for two years; others, less so.

      

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    TOP PICK OF THE WEEK: Soulfully Sweet Great Gluten-Free Cookies

    If you’re looking for a great gluten-free cookie, look no further than Soulfully Sweet.

    You can tell that many, many test batches were baked to find the magic mixture that makes these cookies taste so good.

    With the right mix of ingredients and technique, you can’t tell that baked goods are gluten free. Soulfully Sweet has pulled this off, creating crunchy, very flavorful cookies that easily pass for conventional gourmet cookies.

    The best ingredients are not inexpensive, so don’t be dismayed that a box of eight cookies (2-1/2 inches in diameter) is $10.99, and you’ll want all eight flavors. They are a find for the cookie-lover on a gluten-free diet. Once you taste them, you’ll be happy to give up something else to fit them into your budget.

    We loved every one of the eight flavors:

  • Chocolate Chip Cookies
  • Chocolate Chip Toasted Pecan Cookies
  • Double Chocolate Cookies For Chocoholics
  • Molasses Ginger Cookies With Spice Infusion
  • Oatmeal Cookies With Cherries & Chocolate Chips
  • Oatmeal Raisin Cookies With Toasted Walnuts
  • Orange Cookies With Pistachio & Cranberry Chunks & Orange Essence
  • Peanut Butter Cookies With A Peanut Avalanche
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    In addition to gluten-free, the ingredients are non-GMO, mostly organic* and “virtually” soy-free. The cookies are preservative free and all natural.
     
    A taste is worth a thousand words, so head to SoulfullySweet.com and indulge your cookie passion.
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    *The combination of gluten-free and organic ingredients is often hard to find and very pricey when you do find it. The cookies range from 84% to 90% organic ingredients. This brand doesn’t cut back on the absolute best-tasting gluten-free ingredients, and that, plus the small batch artisanal production, is why the cookies are so expensive.

     

    Gluten Free Cookies

    Gluten Free Chocolate Chip Cookies

    Gluten Free Chocolate Chocolate Chip Cookies

    Soulfully Sweet cookies in three of the eight flavors: Molasses Ginger, Chocolate Chip and Double Chocolate Chip. Photos courtesy Soulfully Sweet.

     

      

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