Which oil should I use?

Which oil should I use?
By: Karen A. Spencer- Food Information Consultant

Part of living a healthy lifestyle is having a healthy diet. Oils are an essential part of our diet, our bodies requires them to function properly. A friend recently told me she wanted to know which type of oil to use for which purpose. I told her I would look into it and this is what I told her.

Olive Oil
Olive oil is by far my favorite oil. Extra virgin olive oil is cold pressed and is produced from the first pressing. Cold press is an extraction method where the material (olives, soybeans, etc.) is mechanically pressed without any heat treatment. Many factors such as the blend of olives, soil, climate, etc. affect the flavor and color of the olive oil. Olive oil is high in monounsaturated fat, which is believed to help reduce cholesterol. Olive oil or pure olive oil is produced from the second pressing where the olives are now ground to a paste and washed in hot water to release additional oil. Here are some tips on the uses of olive oil according to the American Olive Oil Association.

Extra Virgin Olive Oil
Has a robust fruity flavor. Extra Virgin Olive Oil is an excellent choice for salads and vegetable dishes, basting, sauces, soups and marinades.

Olive Oil
Has a milder flavor with a hint of fruitiness. It has more of an all purpose use and can be used for sautéing, stir frying, etc.

Extra Light Olive Oil
Has the mildest flavor with a slight olive flavor. It works nicely in baked goods and can be used as a substitute for vegetable oil. It is also the best choice for high temperature cooking because it won’t burn. Note: I once had a slice of cake made from extra light olive oil it had a nice light flavor; I couldn’t detect any olive oil flavor at all.

Other Oils & Their Uses

Sunflower Oil
Sunflower oil is an all purpose oil that is high in polyunsaturated fat, which is believed to help reduce cholesterol. Sunflower oil is a light oil with little taste. It is good for frying and can be blended with other oils (olive oil and nut oils).

Safflower Oil
Safflower oil is extracted from the seeds of the safflower. It is an all purpose oil with an oily texture and nutty flavor. It can be substituted for sunflower oil or peanut oil.

Corn Oil
Corn oil has a strong flavor and can be used as a cooking oil.

Peanut Oil
Peanut oil is good for cooking and for salad dressings. Peanut Oil is used often in salad dressings and in Indian, Chinese and South East Asian cooking. Note: In my opinion, potato chips and french fries fried in peanut oil are superior to those fried in other oils; you get a crisper chip and a nicer fry.

Grape Seed Oil
Grape seed oil is made from the discarded grape seeds from wine making. It has a mild delicate flavor and works well in dressings.

Walnut Oil
Walnut oil should be used sparingly; be careful not to overheat. It has a distinct nutty taste and can be used in salad dressings or drizzled over pasta or cooked vegetables.

Sesame Oil
Sesame oil comes in two varieties untoasted which is light in color and comes from untoasted sesame seeds and toasted, which is dark in color and comes from toasted sesame seeds. Use sesame seed oil sparingly it has a very strong flavor, and don’t overheat. Sesame seed oil is often used in Chinese, Indian and Middle Eastern dishes. I found a recipe once for a vegetarian split pea soup with tomatoes. It suggested adding a drop of toasted sesame oil to give the soup a meaty taste. It was excellent!

Almond Oil
Almond oil is excellent in cakes, cookies, candies and other desserts.

Hazelnut Oil
Hazelnut oil should be blended with other oils due to its strength. Use in salad dressing, over vegetables or in cakes, cookies, and pastries.

Storing Oils
Oils should be purchased in small quantities and stored in the refrigerator to keep fresh.

I hope you find this as useful as my friend!!

What's For Dinner?

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What’s For Dinner?
By: Karen A. Spencer- Food Information Consultant

Deciding what to cook for a meal can be challenging at times. Face it; it’s a weekly occurring event that you can only push off for so long before the hunger pangs set in.

Growing up, my meals were pretty methodical; seafood night on Wednesday, bean soup at least once a week, chicken in every form on Sunday. I often said “when I grow up, I am not going to cook the same thing twice.” I soon learned as an adult, that it wasn’t as easy as I thought to come up with 365 new meal options each year.

I can appreciate consistency in meal choices, especially if you work out of the home or have limited time for meal preparations. Knowing that a recipe works and your family enjoys it, takes the ‘guess work’ out of customer satisfaction. I do aim to have an extra special meal at least once a week. What makes it extra special varies; sometimes it’s a new dish or a variation of a dish, other times it’s the extra thought I put into setting the table.

I have a few tips for you to try, that aren’t likely to disrupt your schedule too much.
Why not:

Give your meal a make over. Change the look of your good ole faithful works every time meal. If it’s chicken with a blob of mash potatoes, try stacking it, garnish and serving with a sauce. Appearance goes a long way.

Garnishes- To save time, have a couple of garnish items (herbs, vegetables, etc.) already prepped in the fridge that you can grab. Make sure the garnish is visually appealing and compliments the dish’s flavor.

Sparkling Water- Take a sprig of mint and rub along the rim of the glass to release
the essential oil. Fill the glass with cold sparkling water; it’s very refreshing especially on a hot day.

Use menus to find new meal ideas- most restaurants have a fairly detailed description of a dish. Use the menus to get ideas for preparation methods and flavor combinations (I will hopefully write more about this at a later date).

Presentation- You don’t have to go out to buy any books or magazines just yet, find stock photos on the internet to get ideas for building a dish or table settings.

Cooking by the Books

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Cooking by the Books
By: Karen A. Spencer- Food Information Consultant

The current recession has forced many people to change their dining habits to include more home cooked meals. Those who are already comfortable moving about the kitchen, will just do more of it; but what about the people at the pre cooking 101 level? How should they approach the kitchen? Pre-101ers should approach the kitchen carefully, with a cookbook in hand.

What It Is & What It Can Do
Cookbooks are more than a selection of recipes compiled into a book. Cookbooks can provide insight into another culture or time period; educate you on ingredients and cooking methods; the recipes can help you develop your own creative cooking juices. With the right selections, you can move from burning water to preparing meals to wow your family and friends.

How To Select A Cookbook
Remember a cookbook like other books start with an idea and has an author and publisher. Here are a few things to consider before buying a cookbook.

Is the cookbook on my cooking level and interest?
Buying a cookbook beyond your cooking level and interest will likely sit on the shelf and gather dust.

Are the recipes written clearly?
Not all cooking instructions are clear. Some omissions are easier to figure out than others, it is important to know this before you buy it.

Are the ingredients readily available?
If not, did the author offer substitutes for hard to find ingredients?

Don’t judge the book by its cover.
The more you spend does not mean the more you’ll get. There are many excellent cookbooks that are inexpensive and packaged very simply; you may be pleasantly surprised when you crack the cover.

Look for recommendations.
Ask friends and family for cookbook suggestions. Find out why they liked the book and if the recipes worked. There are online bookstores that have a book review section which may be helpful in making a decision.

Whether you are a pre 101er or an experienced cook, the goal is to get cooking without collecting a lot of dust bunnies.