Whether you’re looking to bake a cake, sauté some spinach or deep-fry tempura, there’s an oil to suit any cooking job. With all the choices out there, how do you know which oil is right for you and the job at hand?
Not all cooking oils are created equal. Different oils have a range of benefits and limitations, depending on the flavour profile of the dish you’re seeking and if you’re cooking over a low or high heat. Although unrefined oils are usually richer in nutrients and health benefits, they are often not effective for high heat cooking since pushing them beyond their desired smoke point may affect their flavour and release harmful free radicals. Here’s a list of the best cooking oils to use in your cooking whatever the situation.
Extra-virgin olive oil (EVOO) & pure olive oil
There’s been a lot of talk about the Mediterranean diet and its claimed health benefits. Part of this diet/lifestyle is using heart-healthy, mono-unsaturated fats, such as olive oil, in place of butter or other fats. But with all the olive oil options lining the shelves, ranging from cold-pressed to light and pure, how do you know which olive oil is right for your particular cooking job?
Commonly referred to as the holy grail of cooking oils, EVOO is made by pressing olives, resulting in a flavourful and fruity oil with a beautiful golden colour. Under EVOO standards, the oil must contain no more than 0.8 per cent free fatty acids. This oil is regarded as one of the most versatile and healthiest oils to cook with since it’s rich in natural antioxidants, vitamins A, D, E and K and polyphenols. It’s also high in mono-unsaturated fats and contains some polyunsaturated fatty acids. Research has found that EVOO can positively benefit heart health, type 2 diabetes and some cancers. On the downside, EVOO has a relatively low smoke point, so it should be avoided for frying and high-temperature roasting.
Diese Geschichte stammt aus der Issue #23 2019-Ausgabe von Eat Well.
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Diese Geschichte stammt aus der Issue #23 2019-Ausgabe von Eat Well.
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ARE YOU TO FU enough?
Love it or hate it, everyone has an opinion about tofu. Tofu is a very popular plant-based protein for vegans and vegetarians, but now this humble bean curd is starting to shine for meat lovers too as an alternative source of protein.
Sweet TRAYBAKES
Whether you want to feed a group of people or make a batch of treats for the week, traybaking is a no-fuss way to cook up something sweet and easy that will please everyone. Your family and friends will love you when you offer them some of our: cinnamon scrolls; fruity chocolate; espresso brownies; lemon & coconut slice; or ginger cake with brown butter frosting.
ROLL UP
When you roll food, whether in Lebanese bread, a thin pancake or whatever you choose, you can create a parcel of nutrition that is perfectly suited to your own tastes and needs. Here are some roll-up recipes that will suit every occasion including: mango, snow pea, & sprout rice paper rolls; oat crepes with coconut yoghurt & mixed berries; or beef meatball & tzatziki flatbreads.
RICE BOWL Lunches
If you are working from home, or even enjoying your weekend, and lunchtime rolls around but you have no plans for lunch, then a rice bowl is an ideal saviour.
PLANT-BASED PIES
Pies are a piece of gastronomic brilliance: a filling with a case and lid you can eat is food genius. The first pies date back to Egyptian times and there is a recipe for chicken pie that was carved into stone more than 4000 years ago. For millennia, however, the pie casing was mostly used to cook the filling, but for around 500 years or more we have been eating the pie crust too.
20 FOOD CRAVING HACKS
Decipher the deeper causes of your cravings and discover tricks to curtail them.
Eggplant (Solanum melongena L)
Eggplant is a wonderful option for vegans and vegetarians, extremely nutritious and highly versatile in the kitchen.
5 PANTRY SAVIOURS
Whether you're cooking a simple breakfast or something more exotic, here are five pantry food staples you should have on hand to cook plenty of delicious meals in the comfort of your own home.
Cucumber (Cucumis sativus)
Cucumbers are delicious fresh but they also offer plenty more options in the kitchen.
Our Chefs
Meet the chefs who bring this issue's recipes to you: Lisa Guy, Georgia Harding, Lee Holmes, Sammy Jones, Raquel Neofit, Naomi Sherman and Ames Starr.