William Penn Life, 2008 (43. évfolyam, 1-12. szám)
2008-05-01 / 5. szám
íhe HuftgflteP Kftcheo healthy margarine is, I read in a science book that it's only one molecule away from being an artificial product somewhat like plastic. When scientists left margarine out of refrigeration, they noticed that flies and other insects would not attempt to consume the product. If you had the choice between saturated and any hydrogenated products, you would be wise to use the saturated because they are naturally occurring in nature. Unsaturated fats primarily come from plants and are liquid at room temperature. Monounsaturated and polyunsaturated fats have been found to reduce levels of cholesterol and are considered pretty healthy to consume. Most oils are composed of both mono and polyunsaturated fats in a certain combination. Polyunsaturated fats are the relatively healthy fats we can enjoy. Another type of healthy oil found in some plants and all seafood are Omega-3 oils. To wrap up the basics of fats and oils, here are some examples of each type.- You already know that saturated fats come from an animal source, but there are two other exceptions. Coconut Oil and Palm Oil are saturated and come from plants.- Olive oil, canola oil and peanut oil are examples of monounsaturated fats.- Safflower oil, soybean oil, com oil and sesame oil are all polyunsaturated fats.- The oil that comes from flax seeds and the tissues of sea creatures are good examples of foods that contain Omega-3 oils. Sardines, mackerel, tuna, bluefish, salmon and herring are examples of popular fish containing the oil. Practical Pointer When grilling meats or fish to keep them from sticking on the BBQ pour some cooking oil on a paper towel and wipe down the top surface of the grill then place it over the hot coals and begin cooking. Your food will have “grill” marks and be easier to turn over to finish cooking. To properly store fats and oils, keep them in a sealed container in the refrigerator for up to two weeks for maximum health benefit. Hydrogenated products can be stored in sealed containers at room temperature for up to three months. Delicate or perishable products like olive oil and peanut oil should be kept cool and refrigerated if kept beyond a month. Here are some oils and their culinary use. • Almond oil is extracted from almonds, has a nutty flavor and aroma when heated and is used extensively in baking. • Avocado oil comes from the fresh fruit and is bland in taste making it not practical to use in cooking...and it is expensive. • Canola oil is tasteless and odorless and very healthy. It comes from rapeseed plants that are low in erucic acid, making them safe to use as a general oil good for cooking and cold salads as well. • Corn oil, unrefined, has the taste of fresh roasted corn, but the refined product lacks some flavor and aroma. It is however an all around cooking oil used for sauté and deep frying. • Cottonseed oil is plentiful and usually blended with other oils because it lacks flavor and nutritional value. • Grapeseed oil can be found in gourmet shops with an aroma like Italian brandy,which goes well with hearty salad greens. • Hazelnut oil tastes like roasted nuts with a short shelf life and is another product to use on a salad. • Olive oil is number one in popularity for kitchen use. It can be used hot for cooking and cold in salads. It comes in various colors from light to dark and in a taste range from light to strong. While olive oils are available from all over the world, the most popular are California olive oils. Olive oils contain a certain amount of acidity with the lower level oils being a very fine product. Olive oil is great by itself or mixed in a vinaigrette or fine to use for sautéing meats, poultry, seafood and vegetables. • Peanut oil tastes and smells like fresh roasted nuts and comes in a To infuse or make your own flavored oils at home always start with a neutral product like canola or safflower oils or a blend of both. Any spice, herb or other flavoring agent will add a hearty flavor and taste when these oils are the base ingredient. Store your infused oil in a cool part of your kitchen in an airtight container or keep refrigerated during the warmer months. refined state which makes it a crystal clear product used widely in cooking oriental style meals. • Sesame oil is very strong and flavorful with a dark color. It adds more than subtle flavors to anything you cook, so use it sparingly. It compliments oriental food very well. • Sunflower oil is inexpensive, abundant and a healthy product. It is an excellent choice for frying, sautéing, baking and making vinaigrette for your salad. So now you know enough about oils to choose one right for the meal you are cooking with healthy benefits. Congratulations for completing this lesson. Enjoy the recipes and try new things to improve your culinary skills. Trivia Answer: Safflower oil gets real hot in temperature because of its high smoke point. It's a great healthy oil which makes it very useful in the kitchen. See you next month. Jő Fösza&őas DŐta "The Hungarian Kitchen" is a trademark of William S. Vasvary. William Penn Life, May 2008 9
