What do you know about oils? Oils and fats What do you know about oils?

Saturated or unsaturated Saturated fats raise blood pressure more than other fats; should be no more than 10% of daily consumption according to FDA Unsaturated fats better for nutrition 20-35 % of daily consumption acceptable according to FDA

Saturated, mainly from animals, solid at room temperature Saturated Fat Saturated, mainly from animals, solid at room temperature Examples: butter, lard Coconut oil and palm oil also high in saturated fats

Unsaturated fats Monounsaturated fats-usually come from seeds or nuts such as avocado, olive, peanut or canola oil. Liquid at room temperature Polyunsaturated fats – usually come from vegetables, seeds, or nuts such as corn, safflower, sunflower, soybean, cotton seed or sesame seed oil. Liquid at room temperature Trans Fatty Acids- made when liquid oil is made into solid fat by hydrogenation. Examples shortening and margarine These act like saturated fats

What is the difference in oils and fats? Fats are solid at room temperature Oils are liquid at room temperature

Uses for oils when cooking Used in frying: sauté, stir fry, deep fry Used in salad dressings, including mayonnaise Used in baking Used in marinades

Cooking with oils Smoke point is the temperature at which the oil smokes. The higher the temperature the higher the smoke point. Generally lighter the oil, higher smoke point Oils with a high smoke point include Almond oil 420 SP, good for stir fry Avocado oil 520 SP, stir fry, searing Ghee Butter(clarified butter) 375-485 SP, fry or sauté Canola oil 400 SP, good all purpose

Cooking with oils Corn oil 450 SP, used in frying Cottonseed oil 420 SP, can be used in frying Grapeseed oil 392 SP, sauté, frying Macadamia nut oil 390 SP, sauté, pan fry, sear, deep fry, stir fry Olive oil 320-468 SP, sauté, stir fry, deep fry, sear

Cooking with oils Peanut oil 450SP frying, salad dressing Safflower oil 450SP margarine, mayonnaise, salad dressing Sesame oil 410 SP cooking, salad dressing Vegetable shortening 360 SP baking, frying Soybean oil 450 SP margarine, salad dressing Sunflower oil 450 SP cooking, margarine

Salad Dressings Need a light colored oil Need a mild tasting oil Good oils for this purpose include canola oil, corn oil, grapeseed oil, olive oil, rice bran oil, sesame oil, soybean oil, vegetable oil

Baking Butter used in baking and cooking has a low smoke point Lard used in baking and frying has a low smoke point Vegetable shortening used in baking and frying has a low smoke point

Safety when using oils Know oil type and use Monitor heat Have lid available to cover pan if smoking starts; do not cover when wanting crispness on food because steam is being produced If it starts smoking turn off the heat and allow to cool. Never cool with water. Water and oil do not mix. Combine fats to raise smoke point, butter combined with another oil