From Tips and Tricks by Robert “Grandpa” Andrews
www.grandpacooks.com/books
As far as calories, oils are all about the same.
Saturated Fats are BAD. Although they have a long shelf life, they are bad for your health. They raise your blood cholesterol. (eg) Butter, beef tallow, lard, coconut oil, and palm oil. Saturated fats are solid at room temperature
Both of the following Unsaturated Fats are good for your heart and brain and help neurological development.
Mono Unsaturated Fats are BETTER for you, although they have a shorter shelf life. (eg) Olive oil, nut oils like almond, avocado, walnut and hazelnut – Low smoke point.
Poly Unsaturated Fats are actually GOOD for you. They have a very short shelf life, so keep refrigerated
(eg) Canola, peanut, safflower and rapeseed oil. They also have a mild flavor and a high smoke point. Canola oil and peanut oil both have a high smoke point and are great for healthy frying.
Smoke Point is an important factor, so I will include several oils where that is all that I have. They are generally not commonly used for cooking, although they do have their purposes. Smoke point is where the oil goes rancid, and food starts to taste bad or burnt. In some cases, smoke point allows poisonous chemicals to be produced – especially in canola and EVOO. Get a good thermometer and don’t exceed the smoke point.
Almond Oil
- Smoke Point: 430º
Avocado Oil
- Smoke Point: 520º – Would be good for frying, but it is more expensive than many other choices.
- Slight green tint with smooth nutty taste
- 70% Heart-healthy mono unsaturated fats
- Storage: Cool dark place for a year
- Flavor: Smooth nutty taste
- Drizzle over guacamole and/or salsa. Good also over tomato.
Canola Oil
- Smoke Point: 470º
- Do not exceed the smoke point because toxins are produced! Canola contains euric acid with is poisonous.
- Neutral taste. Good for frying and mixing with herbs and spices
- Full of antioxidants and anti-inflammatory properties.
- It is good to sautee AS LONG AS you don’t exceed the smoke point.
- Heart-healthy Poly Unsaturated Fats and Vitamin E. Helps lower LDL cholesterol.
Coconut Oil
Smoke Points: 280º for Virgin and 350º for Refined
According to American Heart Assn, risks outweigh benefits. Use lightly.
Higher than butter in saturated fat. Raises good HDL and bad LDL.
Corn Oil
- Smoke Point: 450º
- A good “all purpose” oil
- Very rich in phytosterols which can decrease the amount of cholesterol that your body absorbs
Flax Seed Oil
- Smoke Point: 225º
- Concentrated Omega 3’s and Omega 6’s
- Not very shelf-stable, so will keep in the refrigerator only 3 months
- May ease stomach problems
Ghee – Clarified Butter
- Smoke Point: 470º
Grapeseed Oil
- Smoke Point: 435º
- Grapeseed oil IS NOT the same as Rapeseed oil (See Rapeseed)
From the seeds of wine making - Cancer-fighting and heart-healthy due to phenolic compounds
Hazelnut Oil
- Look for a light golden color. Darker than Canola Oil.
- Toasty, smooth, buttery, delicate
- Use with Brie or Butternut Squash with brown sugar
Olive Oil
- Smoke Point: 330º for unrefined and 430º for refined; goes rancid at high temps – do not use for stir fry
- Extra Extra Virgin has only a very slight difference from Extra Virgin Olive Oil and is mostly just a marketing ploy. There IS, however, a difference between Olive Oil and EVOO.
- High in mono-unsaturated fats and Antioxidants. Reduces inflamma-tion and lowers risks for heart disease, depression, dementia and Alzheimers.
- Extra Tip: Look for cold pressed or extra virgin which means that the oil has not been treated with chemicals or exposed to heat.
- Shelf Life: Try to use within 6 months of opening. It starts to lose antioxidant properties
- Best Use: Use EVOO for frying at about 350º – No more than 400º
Palm Oil
- Smoke Point: 450º
- Slight reddish color
- Fairly high in saturated fat
- Typically kills the palm tree to get the oil. Look for oil obtained in environmentally friendly fashion by the “Palm Done Right” label.
Peanut Oil
- Label should read toasted or roasted. This is more intense and nuttier. Steamed peanut oil is much more mild
- Smoke Point: 320º for unrefined and 470º for refined. Good for Stir fry, sauté, and roasting
- Refrigerate for a year. It will go rancid in six months on the shelf.
- Because the allergenic proteins have been stripped away, refined peanut oil is safe for people with peanut allergies.
- Mono unsaturated fats and the antioxidant reservatrol which is found in red wines
- Good with shrimp and grilled fish
Pistachio Oil
- Should be dark green and thicker than most other oils
- Good served with mozzarella, balsamic vinegar, cracked black pepper and bread
- Also good brushed over eggplant before grilling
Rapeseed Oil
- Smoke Point: 470º Do not exceed because toxins are produced!
- Rapeseed oil IS NOT the same as Grapeseed oil.
- (Keep reading for a surprising fact)
- Rapeseed is a winter crop that is produced for the seed.
- Rapeseed meal is the byproduct. Rapeseed is used to produce Canola Oil, so although you may pay extra for Rapeseed Oil, it is simply Canola!
See Canola Oil
Safflower Oil
- Smoke Point: 500º
- This is my go-to cooking oil when I don’t want EVOO taste in my recipe; otherwise I tend to use EVOO.
- Contains high poly-unsaturated fats
- Contains NO vitamin E – many others do
- Very neutral in flavor
- Also good for a skin moisturizer ! ! !
Sesame Oil
- Smoke Point: Fairly low. 350º for dark toasted, and 445º for refined. Good for quick stir fry, but not deep frying with prolonged heat.
- Health: Both poly-unsaturated and mono-unsaturated fats. Improves cholesterol and blood pressure
- Best Use: Low temperature cooking and dressings. Quick Stir Frys OK.
Soybean Oil
- Smoke Point: 450º
Sunflower Oil
- Smoke Point: 450º for refined, and 225º for unrefined.
- High in poly- and mono- unsaturated fats
- Use in low-temperature cooking and as a salad dressing
- Store in cool dark place or refrigerate.
Truffle Oil
- Made by infusing truffles with olive oil or rapeseed oil
- This does not store for a long time – use quickly
- Fairly pricy
- White truffle oil is milder than black truffle oil
- A very little bit goes a long way
- Drizzle over pasta
Walnut Oil
- Smoke Point: 320º
- Healthy: Rich in poly-unsaturated fiats, omega 3 fatty acids – good for your heart and your brain. Great for people with diabetes issues.
- Best Use: Use for vinaigrette and drizzled on veggies
- Mix with a bit of cream cheese and honey for a quick delicious spread
