Which Oil Should I Use?

During the month of October, I will be participating in the Write 31 Days hosted by Crystal Stine. My category is Food, Health & Wellness and my theme is "Into The Kitchen". 

Oil? Is it good, bad or a necessary evil? Back in the 1990s everything was coming up fat-free and that was a big selling point. Just prior to the onslaught of fat-free everything, I read in Prevention Magazine that you could lose weight by cutting fat. They gave a chart that listed your (desired) weight and how many grams of fat you were allowed in a day to reach your goal. I followed it, faithfully, and it worked. 

Do you know why? By reducing the fat in my diet, I was also reducing the calories. There are many diets that claim success if you cut fat or carbs or sweets (yes, I know sugar is a carb, but I'm differentiating between a candy bar and a plate of pasta).

So just how good or bad is fat? Our bodies need a certain amount of fat to function properly. The good fats, polyunsaturated and monounsaturated, are healthy and required by our bodies. They build cell membranes and are needed for blood clotting and muscle movement. They also give us energy, protect our organs and help keep us warm, too. Since our bodies don't manufacture them, it is essential we get them from our diet. Below is a list of good fat sources.

Monounsaturated fats:
Nuts
Avocado
Canola oil
Olive oil
Safflower oil
Sunflower oil
Peanut oil and butter
Sesame oil

Polyunsaturated fats:
Walnuts
Sunflower seed
Flax seed/flax oil
Fish, such as salmon, mackerel, herring, albacore tuna, and trout
Corn oil
Soybean oil
Safflower oil

Then there are the less good and really bad fats. The less good fat, which is probably more controversial than the rest, is saturated fat. Long thought to be linked with heart disease, saturated fats are found in dairy products like whole milk and cheese, coconut oil and red meat and bacon fat. Research continues into saturated fat debate and what is good one day is bad the next and vice versa, and you can find data to back up whichever side of the fence you're on.

Trans fat, which many of us grew up eating, is deemed to be the worst fat and is not considered safe in any amount. Trans fat is formed when hydrogen is added to vegetable oil to make it more solid. Look for the words "partially hydrogenated oil" on the label.

While much of it has been eliminated from our food sources, you should double check such foods as crackers, biscuits, margarine, doughnuts, cakes and frostings, and of course, fast food products. 

I freely admit that I eat, within moderation, from three of the four fat groups and I'm sure a tiny bit of trans fat creeps in unnoticed. I do not offer any advice, health-wise, on which fats you should eat or avoid, except the evil trans fat. 

However, I can help with the cooking part. Not all oils or fats are equal when heat is applied. Smoke point is a term that refers to the temperature at which an oil begins to smoke. Interestingly, butter has the lowest smoke point of 200°-250°F, while Ghee, which is a product of butter, has the highest at around 485°F. That is because Ghee is butter that has had the proteins and sugars removed. 

It is important to remember that there is a difference between frying (also known as deep-frying) and sauteing. When frying foods you should choose an oil that has a smoke point of 400° or higher. For pan sautéing, fats such as butter and olive oil will be fine.

*Common cooking oils and their smoke points Fahrenheit:
Butter  200°-250°
Coconut (extra virgin) 350°
Vegetable  360°
Olive (extra virgin)  375°
Canola  400°
Peanut  450°
Ghee  485°

*This information will vary by information source.

What do I use? 

For baking I use either vegetable oil or butter, depending on the recipe. I usually sauté with olive oil or butter, but sometimes use coconut oil or bacon fat, again depending on what I am cooking. Unless you are deep frying or cooking over very high heat, it is a matter of personal taste and/or dietary needs.

The bottom line is we need some fat in our diets, and let's face it folks, fat tastes good. So choose your fats, get into the kitchen and cook up something tasty.



If you enjoyed this post, please leave a comment. I would love to hear your thoughts.

Top Ten Cooking Tips

During the month of October, I will be participating in the Write 31 Days hosted by Crystal Stine. My category is Food, Health & Wellness and my theme is "Into The Kitchen". 




Cooking is neither brain science or rocket surgery, you just get into the kitchen and do it, right? Well, sort of. It does help to have a few tips from someone who has been there and done that. Following up with kitchen tips from yesterday, here are my top ten cooking tips.

1. Making the perfect boiled egg is simple and everyone has their own tried and true method. My mom taught me to do it this way. Place eggs in cold water in a covered pot. Heat on high until the water begins to boil. Leaving the pot on the burner, turn the heat off and time for 15 minutes. See "A Good Egg" for more information.
   
   
2. Peeling boiled eggs can be a painful process. Try this method and be on your way to easy peeling. After your eggs are cooked. Drain and rinse with cold water and let them sit a few minutes. Then, holding the lid on, shake vigorously for a few seconds. The shells will now come off easily. Be sure to rinse the peeled eggs to remove any remaining shell particles.
   
   
3. Want to keep those pesky bugs from hatching out in your flour? Pop it in the freezer for a week to kill all the eggs and no more bugs.
   
   
4. Partner with Parchment. Using parchment paper to line baking sheets eliminates the need to grease or spray your pan and makes clean up a breeze. I also use it when making pizza to make transfer to the stone easier.
   
   
   
   
   
5. For better results when sautéing foods with a high water content such as onions and mushrooms, do not add salt until they have softened and started developing color. Otherwise the salt will draw out the liquid and they will just stew in their own juices.
   
   
6. When a recipe calls for crumbled bacon, dice your bacon before cooking to get small, consistently-sized pieces.
   
   
7. For better mashed potatoes, after draining potatoes, place them back into the hot pot on the burner for a few moments to evaporate any remaining liquid. Drying the potatoes results in better texture and the potato is more easily able to absorb the butter and cream.
   
   
8. When slicing  and dicing green peppers, turn the pepper flesh side up. It is much easier than slicing through the tough skin.
   
   
9. For tastier appetizers, you should allow time for foods such as cheese, olives, dips and other spreads to come up to room temperature. Take them out of the refrigerator 15-30 minutes before serving.
   
   
10. When using dried herbs, rubbing them between your fingers will break them into smaller pieces and release their essential oils, making them more aromatic and flavorful.  

Please share some of your favorite tips in the comments.


If you enjoyed this post, please leave a comment. I would love to hear your thoughts.

Top Ten Kitchen Tips

During the month of October, I will be participating in the Write 31 Days hosted by Crystal Stine. My category is Food, Health & Wellness and my theme is "Into The Kitchen". 



No matter how much time we spend in the kitchen it seems there is always something to learn. It is fun and rewarding to find new and better ways to do what we've been doing for years, so here are my top ten kitchen tips.

1. Starchy foods such as pasta and potatoes are notorious for boiling over. Placing a wooden  spoon across your pot will lessen the chances of a boil over.
   
   
2. While minced garlic is a wonderful addition to many dishes, it is sticky and little bits of dried garlic are difficult to wash off of your knife. Rinsing your knife immediately will prevent this from happening.
   
   
3. Measuring sticky ingredients such as syrup or molasses is easier if you measure your oil first. This will help the sticky stuff to just slide right out. Not using oil? You can also spray your cup or spoon with cooking spray.
   
   
4. Keep your cutting boards and mixing bowls from sliding around by placing a piece of rubbery shelf liner on the counter. In a pinch, use a dampened paper towel.
   
   
5. Remove garlic odors from your hands with stainless steel. Under cold running water, rub your hands around your sink if it is stainless, or carefully rinse your knife with your fingers (see #2). There are also stainless steel "soap bars" specially made for this purpose available on Amazon.
   
   
6. If you're like me and use rubber gloves for dishes (because not everything goes in the
   dishwasher), you want to keep them dry. I use large clips to secure them to the dishpan so when I fill the dishpan I do not fill my gloves, too.
   
   
   
   
   
7. To help keep your knives sharp,  don't put them in the dishwasher. A sharp knife is a safe knife. A dull knife requires you to put more pressure on what you are cutting and you would be more likely to lose control and cut yourself.
   
   
8. Baking soda is your friend in the kitchen. Keep a box dedicated to cleaning and use it to clean out your sink. Rinse well and your sink will sparkle.
   
   
9. Keep your drain clean and free flowing with baking soda and white vinegar. Shake a generous amount of baking soda down your drain followed by several cups of white vinegar. It will bubble and foam as it works. Wait about 15 minutes and rinse with hot water.
   
   
10. Sterilize your kitchen sponges in the microwave. Rinse well and squeeze out the excess liquid. Place on microwave safe plate and microwave on high for 2 minutes.

Please share some of your favorite tips in the comments.


If you enjoyed this post, please leave a comment. I would love to hear your thoughts.