Cooking Class: Choosing the Best Cooking Oil for the Recipe

Walking in today's grocery store is like entering a maze only a gourmet chef can navigate. Do you ever feel like we have too many choices? New information about food and health comes out on a daily basis. So much emphasis is placed on what we put into our bodies. An organic diet is natural without growth hormones. Milk provides calcium for bones and teeth. Increased fiber aids in weight loss. Ongoing research combined with the national interest in fat content has left one aisle particularly cluttered with options. The cooking oils on supermarket shelves leave customers wondering which oil they need to stock their kitchen cabinets. So many choices, and so much to consider: research on different types of fats, oil prices, the food pyramid, diet restrictions, healthy cooking. No wonder grocery stores are providing more and more options for consumers. However, after examining the differences in cooking oils, deciding which oil to use in a recipe has never been easier.

Studies show differences in fat. Polyunsaturated, saturated, or mono-unsaturated, it all has 120 calories in every tablespoon. While some are better than others, it is important to remember it is all still fat. Oils need to be used sparingly, and understanding the types of oils available helps us use oils properly. Understanding the differences in oil can prevent overuse, and misuse. Removing all the hype, oil falls into two categories: refined and unrefined.

Refined Oils
Refined oil is removed from its source by heat and pressure. Refined oils are typically used in baking, frying and sauteing. Common examples of refined oils useful in baking are butter, and lard. Good for cookies, breads, and cakes. Oils that are useful for frying or stir frying are canola and corn. Both of these have high smoking points, which allows the pan to get hot enough to fry without scorching the oil. Of these two, canola is lower in saturated fat. Keep this in mind if the goal is cooking light.

Unrefined Oils
Unrefined oil is cold-pressed. Because it is cold-pressed, it is more expensive and more nutritious. Often the origin of the oil can be detected in it's stronger aroma and flavor. For this reason, unrefined oils are often considered seasoning ingredients. Unrefined oils are great in sauces, and bases. They are also useful for lightly sauteing veggies. Unrefined oils make good salad dressings. Common examples of unrefined oils used in sauces or bases are olive oil, and sunflower oil. Think Italian and Mexican dishes! Oils that are good to saute veggies are olive oil, safflower oil, and light sesame oil. Crunchy veggies with a hint of Italian, Greek, or Asian, depending on the oil and spices you use. Safflower oil makes the very best homemade salad dressings.

Oil is a staple. Regularly stock kitchen cabinets with at least one refined oil and one unrefined oil. The abundance of oils available can seem overwhelming, but easy-to-cook meals are possible with the right ingredients.