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Nutrition & Recipes

Fats or Oils

Oils can be an incredibly healthy part of your daily diet. They can provide you with antioxidants, omega 3's and have an anti inflammatory effect. However you need to use your oils the right way. Cooking oils beyond their smoke point breaks down the oil and creates a product that not only tastes bad, sets off your smoke detector but also can be carcinogenic. Here is a list of some oils smoke point to help you cook better.

The below table is compliments of;

https://whatscookingamerica.net/Information/CookingOilTypes.htm

Fats or oils Description Cooking Uses Types of Fat Smoke Point Fahrenheit smoke Point Celsius
Almond Oil Has a subtle toasted almond aroma and flavor. Used in sauce and stir fry for Asian foods. Monounsaturated 420 216
Avocado Oil Vibrant green in color with a soft nutty taste and mild avocado aroma. This is a very healthy oil with a profile similar to olive oil. this oil can be used for very high temperature applications. Stir frying, searing Monounsaturated 520 271
Butter Whole butter is a mix of fats, milk solids, and moisture derived by churning cream until the oil droplets stick together and can be separated out. Baking, cooking Saturated 350 177
Butter, (Ghee) clarified Ghee has a higher smoke point than butter since clarification eliminated the milk solids (which burn at lower temps). Frying, sautéing Saturated 375-485 (depending on purity) 190-250 (depending on purity)
Canola Oil (rapeseed oil) A light, golden-colored oil. Good all-purpose oil . Used in salads and cooking. Monounsaturated 400 204
Coconut Oil A heavy nearly colorless oil extracted from fresh coconuts. coatings, confectionary, shortening Saturated 350 177
Corn Oil A mild medium-yellow color refined oil. Made from the germ of the corn kernel. Frying, salad dressings, shortening Polyunsaturated 450 232
Cottonseed Oil Pale-yellow oil that is extracted from the seed of the cotton plant. Margarine, salad dressings, shortening. Also used for frying. Polyunsaturated 420 216
Grapeseed Oil Light, medium-yellow oil that is a by-product of wine making. Excellent choice of cooking oil for sautéing or frying. Also used in salad dressings. Polyunsaturated 392 200
Hazelnut Oil The nuts are ground and roasted and then pressed in a hydraulic press to extract the delicate oil. Salad dressings, marinades and baked goods. Monounsaturated 430 221
Lard The white solid or semi-solid rendered fat of a hog. This was once the most popular cooking and baking fat, but has been replaced by vegetable shortenings. baking and frying Saturated 370 182
Macadamia Nut Oil This oil is cold pressed from the decadent macadamia nut, extracting a light oil similar in quality to the finest extra virgin olive oil. Sauté, pan fry, sear, deep fry, stir fry, grill, broil, baking. Monounsaturated 390 199
Olive Oil Oils varying weight and may be pale yellow to deep green depending on fruit used and processing. Cooking, salad dressings, sauté, pan fry, sear, deep fry, stir fry, grill, broil, baking Monounsaturated Extra Virgin-320
Virgin - 420
Pomace - 460
Extra Light - 468
160
216
238
242
Palm Oil A yellowish-orange fatty oil obtained especially from the crushed nuts of an African palm. Cooking, flavoring Saturated 466 230
Peanut Oil Pale yellow refined oil with a very subtle scent and flavor. Made from pressed steam-cooked peanuts. used primarily Asian cooking. Frying, cooking, salad dressings Monounsaturated 450 232
Rice Bran Oil Produced from the rice bran, which is removed from the grain of rice as it is processed. Frying, sauté, salad dressings, baking, dipping oil Monounsaturated 490 254
Safflower Oil A golden color with a light texture. Made from the seeds of safflowers. Margarine, mayonnaise, salad dressings Polyunsaturated 450 232
Sesame Oil Comes in two types - a light very mild Middle Eastern type and a darker Asian type pressed from toasted sesame seeds. Cooking, salad dressings Polyunsaturated 410 232
Shortening, Vegetable Blended oil solidified using various processes, including whipping in air and hydrogenation. May have real or artificial butter flavor added. Baking, frying Saturated 360 182
Soybean Oil A fairly heavy oil with a pronounced flavor and aroma. Margarine, salad dressings, shortening Polyunsaturated 450 232
Sunflower Oil A light odorless and nearly flavorless oil pressed from sunflower seeds. Pale yellow. Cooking, margarine, salad dressings, shortening Polyunsaturated 450 232
Vegetable Oil Made by blending several different refined oils. Designed to have a mild flavor and a high smoke point. Cooking, salad dressings Polyunsaturated
Walnut Oil Medium-yellow oil with a nutty flavor and aroma. More perishable than most other oils

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