About 'heart healthy cooking oil'|Heart Healthy Cooking. Are you KIDDING ME
If you have spent much time in the kitchen, then there is a big probability that you are quite familiar with cooking oil. For most cuisines oil plays an essential role whether it is in sauteing vegetables, deep-frying foods or even topping off Mediterranean cuisine. When going to the grocery store we see a large variety of oil options, it seems the one we Americans are most familiar seeing are olive oil and what we generically call vegetable oil. Although we may be most familiar with these oils, there are many more oils to choose from all with a varying degree of healthfulness and uses. Here is a basic overview of the most commonly available oils on the market: Butter/Margarine Canola Oil Coconut Oil Corn Oil Cottonseed Oil flaxseed Oil Olive Oil Palm Oil Peanut Oil Safflower Oil Shortening Sunflower Oil Within certain regional cuisines such as Indian food, ghee (clarified butter) is commonly used. When we see all of these options at the grocery or health food store it is often confusing to know which is best for our health. Most oils are high in fat but oils with higher amounts of unsaturated fats, are generally healthier. Saturated fats raise total blood cholesterol as well as LDL cholesterol whereas the good fats such as mono-unsaturated and polyunsaturated can lower total cholesterol and LDL cholesterol. So lets break down all of the previously listed oils into the categories of "good fats" and "bad fats", knowing this can translate into "good heart, good cholestoral, good diet" Good Cooking Oils:(low in saturated fats and trans fat.) canola oil flax seed oil peanut oil olive oil non-hydrogenated soft margarine safflower oil sesame oil sunflower oil corn oil Bad Cooking Oils (those with high percentages of trans fat or saturated fats.) Vegetable shortening Hard margarine Butter Palm Oil Coconut Oil Ghee It has long been touted that a Mediterranean diet is one of the healthiest and recently CNN did an expose on the Greek island of Ikaria and the longevity of its people. The inhabitants of Ikaria and other Mediterranean locales generally incorporate olive oil into their cuisine. When using olive oil, one must also remember that it does not have a high smoke point (around 375 Fahrenheit for extra virgin olive oil) and should not really be used for frying or sauteing. However, the below recipe taken from CNN's trip to Ikaria could serve as a starting point to begin eating like the locals of Ikaria. Longevity Black Eyed Pea Stew from Ikaria; Serves 2 as a main course and 4-6 as an appetizer 1/2 pound black eyed peas 1/2 cup extra virgin Greek olive oil 1 large red onion, finely chopped 2 garlic cloves, finely chopped 1 large, firm ripe tomato, grated or finely chopped 2 teaspoons tomato paste, diluted in cup water 2 bay leaves Salt to taste 1 bunch wild fennel or 1 fennel bulb, finely chopped and 1 bunch dill, finely chopped 1. Rinse the black eyed peas in a colander. 2. Heat half the olive oil in a medium pot over medium heat and cook the onion and garlic, stirring, until soft, about 12 minutes. Add the black eyed peas and toss to coat in the oil. 3. Add the tomato, tomato paste and enough water to cover the beans by about an inch. Add the bay leaves. Bring to a boil, reduce heat and simmer until the black eyed peas are about half way cooked. Season with salt. Add the wild fennel. (Note: if wild fennel is unavailable, cook the chopped fennel bulb with the onion and garlic and add the dill in place of the wild fennel.) Continue cooking until the black eyed peas are tender. Remove, pour in remaining raw olive oil and serve. Although most of us have already associated Olive Oil with being healthy you may wonder what are the uses of the other healthy oils? Flax seed oil is usually less talked about but is reaping with health benefits. It contains omega-3,6 and 9, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc. Flaxseed oil has been shown to have many healthy benefits ranging from lowering cholesterol and blood pressure to improving the absorption of calcium. For those of us not familiar with the oil we may not know how to use it. One suggested use would be to use flax seed oil like you would butter or you could add it to your salad dressings or to a hummus. Finally, believe it or not a healthy oil may just have been the one we always saw in our moms kitchen pantry. Canola oil only has 6% saturated fat and 62% mono-saturated fat. As you probably already know it can be used in a variety of ways from frying to salad dressings. A study in the Journal of the American Dietetic Association found that switching to only canola-based products could reduce your saturated fat intake by almost 10%, and increase your ALA intake by nearly 73%. One of the easiest ways to make an improvement in our own diets is to replace solid fats (such as margarine and butter) in recipes with canola oil. This can also be done with safflower or sunflower oil. Peanut and sesame oil is also a variety of oil we often see in the Asian section of the supermarket but it is not as common as other oils in the American household. For deep frying, peanut oil can be ideal as it may be taken to high temperatures without burning. Also although it has the word peanut in its name, it will not cause an allergic reaction because the allergen is a protein, not a fat The flavour is especially appropriate for Chinese, Japanese, Korean and Thai cooking.Sesame oil is derived from sesame seeds and often seen in more East-Asian cuisines. Most in Asia used Roasted Sesame Oil for seasoning but in South India it is often used for performing Hindu religious ceremonies (or puja) in temples and is even used for hair treatments When looking at the oils that can be good or bad for us many of us may be happy to learn that canola and olive oils are healthy since they are common items in the home. However, especially in American homes butter and margarine are strong temptations to add to food to give it a great taste. These choices though may be making our body unhealthy. When looking for a butter substitute we have many varieties that are more healthy such as smart balance spread or non-hydrogenated soft margarine, or flaxseed oil for the more adventurous. The wealth of information available today, alongside an increase in oil options at the grocery store should make it easier to make health conscious decisions. Perhaps after this article you can part with your beloved butter? Recipe Source: http://ac360.blogs.cnn.com/2009/04/22/ikarian-diet-a-key-to-health-and-longevity/ |
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