In today’s cooking demonstration we discussed all the different fats and oils we use in cooking.
Most meals are prepared with fats or oils. The difference between a fat and an oil…..fats are usually solid while oils are usually in liquid form. Not all fats are the same and some are better for us than others. Saturated fats are mainly animal fats and are solid at room temperature. Butter, lard and the fat from meat are all saturated fats.
SATURATED FATS
Some plant fats are also saturated fats such as coconut oil and palm oil. Saturated fats raise blood cholesterol levels more than any other food that you eat and should be avoided.
UNSATURATED FATS
These fats can come from both animal and vegetable sources and there are 3 types:
- Monounsaturated Fats
These fats come from seeds or nuts such as avocado, olive, peanut and canola oils. These fats are liquid at room temperature - Polyunsaturated Fats
These come from seeds, nuts and vegetables such as corn, safflower, sunflower, soybean, cottonseed and sesame seed. They are also liquid at room temperature - Trans Fatty Acids
Trans fats are produced when liquid oil is made into a solid fat such as shortening or margarine. This process is called hydrogenation. These fats are like saturated fats and are responsible for raising cholesterol levels.
Based on the above classification, the ideal cooking oil should contain higher amounts of mono and poly unsaturated fats limiting both saturated and trans fats. Each fat performs better within a certain range of temperature. Some are made for high heat cooking while others have intense flavours and are best enjoyed by drizzling directly on food or used in dressings.
All fats have a smoking point which is a temperature at which decomposition occurs and smoky fumes are given off. Butter, lard and margarine have a low smoke point. They can be used in low to moderate temperature pan frying but not for deep frying. Vegetable oils have a higher smoke point and can be used for deep frying and higher temperature cooking
Fat should reach the required temperature for frying before food is added. Food should be added in small amounts. If food is crowded, it will rapidly lower the temperature of the pan and oil and delay reheating to the required cooking temperature. In these circumstances an inferior product is produced. Food absorbs the lower temperature fat and becomes soggy instead of crisp and brown.
Always test if the pan is hot enough. This can be done by dropping a square of bread in the pan. At 365 degrees, a 2 cm cube of bread will brown in 1 minute.
| Fats or Oils | Description | Cooking Uses | Type of Fat | Smoke Point °F | Smoke Point °C |
| Almond Oil | Has a subtle toasted almond aroma and flavour. | Used in sauté and stir fry of Oriental foods. | Monounsaturated | 420°F | 216°C |
|
Avocado Oil |
Vibrant green in color with a has a soft nutty taste and a 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°F |
271°C |
| 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°F | 177°C |
| Butter (Ghee), clarified | Ghee has a higher smoke point than butter since clarification eliminates the milk solids (which burn at lower temps). | Frying, sauteing | Saturated | 375-485°F (depending on purity) | 190-250°C (depending on purity), |
| Canola Oil (Rapeseed oil) | A light, golden-colored oil. | Good all-purpose oil. Used in salads and cooking. | Monounsaturatedd | 400°F | 204°C |
| Coconut Oil | A heavy nearly colorless oil extracted from fresh coconuts. | coatings, confectionary, shortening | Saturated | 350°F | 177°C |
| Corn Oil | A mild, medium-yellow color refined oil. Made from the germ of the corn kernel. | Frying, salad dressings, shortening | Polyunsaturated | 450°F | 232°C |
| 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°F | 216°C |
| 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°F | 200°C |
| 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°F | 221°C |
| 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°F | 182 °C |
| 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. | Saute, pan fry, sear, deep fry, stir fry, grill, broil, baking. | Monounsaturated | 390°F | 199 °C |
| Olive Oil | Oils vary in weight and may be pale yellow to deep green depending on fruit used and processing. | cooking, salad dressings, saute, pan fry, sear, deep fry, stir fry, grill, broil, baking | Monounsaturated | Extra Virgin – 320°F Virgin – 420°F Pomace – 460°F Extra Light – 468°F |
160°C 216°C 238°C 242°C |
| Palm Oil | A yellowish-orange fatty oil obtained especially from the crushed nuts of an African palm. | Cooking, flavoring | Saturated | 446°F | 230°C |
| Peanut Oil | Pale yellow refined oil with a very subtle scent and flavor. Made from pressed steam-cooked peanuts. Used primarily in Asian cooking. | Frying, cooking, salad dressings | Monounsaturated | 450°F | 232°C |
| Rice Bran Oil | Rice bran oil is produced from the rice bran, which is removed from the grain of rice as it is processed. | Frying, sauté, salad dressings, baking, dipping oils | Monounsaturated | 490°F | 254°C |
| Safflower Oil | A golden color with a light texture. Made from the seeds of safflowers. | Margarine, mayonnaise, salad dressings | Polyunsaturated | 450°F | 232°C |
| 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°F | 232°C |
| 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°F | 182 °C |
| Soybean Oil | A fairly heavy oil with a pronounced flavor and aroma. | Margarine, salad dressings, shortening | Polyunsaturated | 450°F | 232°C |
| Sunflower Oil | A light odorless and nearly flavorless oil pressed from sunflower seeds. Pale yellow. | Cooking, margarine, salad dressings, shortening | Polyunsaturated | 450°F | 232°C |
| 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. | Saute, pan fry, sear, deep fry, stir fry, grill, broil | Monounsaturated | 400°F | 204°C |
Sources:
Harvard School of Public Health.
Hormel Foods.
Spectrum Oils.
The Culinary Institute of America (1996). The New Professional Chef, 6th edition, John Wiley & Sons
