The Many Faces of Oil
My how the grocery store shelves have changed! It wasn’t so long ago that it took a trip to the fancy specialty stores for once exotic ingredients like coconut or walnut oil. All that has changed and it’s time to get to know some of our new choices.
The first thing to understand is that these oils all have their distinct rolls in the kitchen. Some are great for high heat recipes like stir-fring, while others make a great substitute for butter in baking. So, keep this in mind when you reach for a jar.
Baking: Coconut as a substitute for butter and vegetable oil. Walnut and sesame as a flavor enhancer.
Sautéing: Avocado, coconut, grapeseed, olive, and sesame oils.
Frying and Stir-Frying: Avocado, peanut, and sesame oils.
Drizzling, Dipping, and Accenting: Olive, walnut, and sesame.
Beyond these basics, here is a little more about some of the most common of the ‘uncommon’ oils that grace the grocery store shelves.
Avocado Oil
Currently recognized as one of the healthiest oils are the market. It contains high levels of heart-healthy monounsaturated fats and omega 3 fatty acids, alpha and beta-carotene, antioxidants, and vitamin E.
Best used for high heat sautéing in stir fry dishes and other recipes that call for searing and sautéing. It is also a great choice for dressings and marinades. Subtle, yet rich and buttery flavor, with a slight hint of avocado. And a nice green coloring that looks very pretty drizzled over grilled vegetables and cheeses.
Found in many grocery stores, specialty stores, and online at www.latourangell.com. $7
Coconut Oil
Studies suggest that the coconut oil may increase good cholesterol and contain possible antibacterial, antimicrobial, and antiviral properties.
Used mainly in light sautéing and baking. Coconut oil has a somewhat sweet, nutty, vanilla flavor that some find as a nice substitute to butter. Many bakers use it in place of canola, butter, or lard in pastries and sweets.
Available in most all grocery stores and superstores. $8
Grapeseed Oil
Contains twice as much vitamin E than olive oil and the highest levels of omega-6 fatty acids of any other cooking oil. These properties have been shown to be heart-healthy and help fight eczema and osteoporosis.
Grapeseed oil is very similar to olive oil in it’s uses. It’s smoking point is high which makes it good for higher heat searing and stir fry recipes. Grapeseed oil slightly thinner than olive oil and has a somewhat milder flavor. It makes great salad dressings and marinades.
Widely available in grocery stores. $5
Peanut Oil
Contains phytosterols, which helps lower cholesterol and reduces the risk of heart disease, and no trans fats or cholesterol. Nutritional properties are very similar to olive oil and less expensive.
Peanut oil has a high smoking point which makes it an ideal choice for frying. The flavor is mild and it makes a good substitute to canola and vegetable oil.
Widely available in grocery stores. Be sure to look for “100% peanut oil” on the label. $4
Sesame Oil
Studies suggest that sesame oil can lower both cholesterol and blood pressure. It has also been shown to lower blood sugar levels, and have anti-inflamitory effects.
Sesame oil, especially the toasted varieties, has a very distinctive nutty flavor. It works very well in Asian dishes and in combination with soy sauce. Use in small amounts as it has the tendency to overpower a dish. This oil is used mainly as a flavor enhancer not as the main oil for sautéing or stir frying.
Available in most grocery stores in the ethnic sections. $5
Walnut Oil
Shown to have high levels of melatonin and omega-3 fatty acids. Aids in decreasing the risk of heart disease, slowing the aging process, and possibly decreasing the risk of cancer.
Used mainly as a finishing oil in soups, salads, and over cooked vegetables, fish, and meat. When cooked, walnut oil can become slightly bitter. It is better simply drizzled over prepared dishes and adds a nutty and savory flavor.
Available in most large grocery stores, specialty stores, and online www.latourangell.com. $11