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Oils in Bulk
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by Lisa Vines
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Tired of throwing
out/recycling all those plastic bottles and glass jars that contained
cooking and salad oils? Let’s get 2010 off to a good start by
eliminating that trash. Liquid oils are available in the Bulk area of
the Co-op. Oils available in Bulk include safflower, rice bran,
sunflower, peanut, canola, and two varieties of olive: unrefined cold
pressed extra virgin, and unrefined extra virgin. Grapeseed oil is
refrigerated.
The variety of oils raises the question: Why do we need all these oils?
Here’s the bad news: All oils are pure fat. One tablespoon has 13.6
grams of fat, and supplies 120 calories. Other characteristics,
however, determine which oil should be used, and some do have health
benefits.
What is the purpose of the oil? There are three factors to consider
when choosing an oil: smoke point, flavor and health benefits.
• Smoke point is the temperature at which the fat breaks down and
begins to smoke or burn. Refining helps remove components that might
burn at a lower temperature. Of the various oils available in Bulk,
rice bran oil has the highest smoke point and is therefore the best for
deep fat frying. At 490ºF, its smoke point is higher than that for
canola oil (400–470ºF) and peanut oil (unrefined: 320ºF;
refined: 450ºF)—both excellent alternatives for cooking. Safflower
and sunflower oils also do well as cooking oils, with smoke points of
around 450ºF. Olive oil is a lastplace finisher: Extra virgin’s
smoke point is 375ºF, while unrefined olive oil is even lower at
320ºF. So, save that lovely olive oil for salads, or for drizzling
over nearly cooked food.
• Flavor can be a determining factor when choosing an oil for a salad
dressing, sauce or marinade. Salad oils have strong flavors and low
smoke points. They’re delicate and turn rancid easily. Store them away
from light and heat. Refrigeration prolongs the shelf life of salad
oil, but makes the oil cloudy and rather unattractive. The cloudiness
goes away once the oils return to room temperature. Olive oil is the
first choice for salads, especially cold pressed extra virgin. It has a
distinctive taste. Sunflower oil adds a slight sunflower seed taste.
• Health benefits for some of these oils are substantial. Canola and
olive oils are high in monounsaturated fats, believed to reduce levels
of LDL (“bad”) cholesterol. Peanut oil is also fairly high in
monounsaturated fats. Monounsaturated fats lower total cholesterol and
increase the HDL cholesterol (“good”) cholesterol. Many of these oils
are also high in vitamin E.
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The
Specifics…
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Canola
oil is a relatively recent invention. Its name means “Canadian oil, low
acid.” It was developed in the 1970s by some Canadians Keith Downey and
Baldur Stefansson from rapeseed, a plant in the mustard family.
(“Rapeseed oil” just didn’t have the right market appeal, while oils
made from another version of the rapeseed plant contained high levels
of erucic acid, which can be toxic to humans. ) Canola oil has a good
reputation for its low level of saturated fat (4–6%) and high
monounsaturated fat content (roughly 55%). It contains alpha-linolenic
acid, an essential omega-3 fat deficient in many diets. And canola’s
mild flavor makes it versatile.
Rice bran oil is a marketer’s dream. It has a high smoke point
(490ºF), is rich in vitamin E, and has no cholesterol or no
trans-fatty acids. It’s also rich in oleic and linoleic fatty acids.
Use this oil for deep fat frying!
Peanut oil is frequently used in Asian cuisine, as its high smoke point
is desired for quick stir-fries. It’s another monounsaturated
fat—helpful for lowering total cholesterol. Most peanut oils sold in
the United States have been refined, thereby removing the proteins that
trigger dangerous allergies.
Safflower oil is also high in linoleic acid (75–78%), one of two
polyunsaturated fatty acids. It is another bland, highly versatile oil,
made from the seeds of safflower plants—originally prized for their
flowers.
Sunflower oil comes from the seeds of the sunflower plant (helianthus
annuus). Its valuable oil contains more vitamin E than any other
vegetable oil. It has a slight nutty flavor, similar to sunflower
seeds. Sunflower oil adds a nice touch to salads, but can also be used
for frying.
Grapeseed oil comes from grape seeds left over from making wine. It is
pale green with a slightly nutty flavor, and a smoke point around
420ºF.
Olive oil has a low smoke point, so it’s not good for frying. But its
distinctive flavor adds a special touch to salads and other dishes.
Extra virgin olive oil is the least processed and has the most flavor,
along with antioxidant polyphenolic phytonutrients. It’s also low in
acidity. “Olive oil is a fruit juice,” according to one source. Treat
it accordingly: Keep it cool and in the dark. At the table, olive oil
may be used for dipping or added to soups and stews. “Cold pressed”
olive oil is produced without heat and has more flavor.
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Sources
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Julee
Rosso and Sheila Lukins, The New Basics Cookbook (New York: Workman,
1989).
www.oliveoilsource.com/definitions.htm
www.whfoods.com/genpage.php?tname=foodspice&dbid=132
www.soyatech.com/sunflower_facts.htm
http://whatscookingamerica.net/OliveOil.htm
www.wisegeek.com
www.cataniausa.com/olive_oil_information.php
Janice Duplantis, “How to Choose the Proper Cooking Oil,” online at http://ezinearticles.com/?Howto-Choose-the-Proper-Cooking-Oil&id=88797
Gloria Tsang, “Cooking Oil: How to choose a good one,” online at www.healthcastle.com/cooking-oils.shtml
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Recipes
from Crescent Dragonwagon’s Passionate Vegetarian (New York: Workman,
2002)
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Garlic
Oil
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Not
for the timid—use any time minced garlic is needed. Add to sauteed
onions, soups and vegetables.
1 cup garlic cloves, peeled
1 cup extra virgin olive oil
Combine in a food processor.
Form a paste. Add more oil if necessary. Place into a jar and
refrigerate—it will solidify. To use, scoop out as much as needed. Best
within one week, but will keep one month.
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Sharp
Classic Vinaigrette with a Bite
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Sadly,
requires fresh basil—a little cruel in these dark, cold months. Good on
salads, bean salads and vegetables.
½ cup cider vinegar (available in Bulk)
¼ cup Dijon-type mustard
4–6 cloves garlic
½ tsp salt
pepper
1–3 leaves fresh basil
1 cup extra virgin cold pressed
olive oil
Combine vinegar, mustard, garlic, salt, pepper in food processor. Add
oil gradually.
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