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Oils Which one is best?
All oils, regardless of whether they are labelled as "Cholesterol-free" or "Vegetable oil", contain the same amount of fat - 100 per cent. But they differ in the type of fatty acids (or component parts) they contain.
The predominant fatty acid classifies the oil as saturated, mono-unsaturated or polyunsaturated. Thus olive oil with 76% of its fatty acids occurring in the mono-unsaturated form is labelled a mono-unsaturated fat, while safflower oil has 77% polyunsaturated fatty acids and is thus a polyunsaturated oil (see table for classification of oils).
Nutritionally, oils are preferable to cooking with butter or margarine as they have little saturated fat, no trans fatty acids and are closer to the original seed, nut or fruit from which they were extracted.
Mono-unsaturated oils like olive, canola, peanut, macadamia or sunola are more stable than polyunsaturated and less likely to oxidise (spoil). Around one tablespoon of oil is sufficient to brown or stir-fry food for four people.
There is no one perfect oil for all cooking purposes and, like herbs, nuts or pasta, a selection of different oils in your cupboard makes good sense. Mediterranean dishes with their gutsy flavours call for olive oil, preferably an extra virgin type. For Asian fare, peanut or sesame oil teams well. For salad dressings, a few drops of a gourmet oil like walnut or hazelnut adds a superb flavour. For everyday cooking, canola with its neutral taste gives a good balance of omega-3 to omega-6 fats.
Whichever oil you buy, make sure you store it in a dark cupboard away from light. If you buy in bulk, it makes sense to buy oil in tins which protect it from oxidation by light.
Oils and the type of fat they contain:
Cold-pressed Oils
True cold-pressed oils are produced by mechanically "squeezing" the oil out under pressure. They are claimed to be superior to regular oils which are extracted using heat or solvents. Cold-pressed oils have a stronger fruity flavour and they are believed to contain more anti-oxidants such as vitamin E and phenols, although there is great variability.
Olives are most commonly cold-pressed as their flesh is soft and easier to press than the harder oilseeds. It also retains their distinctive flavour, greenish colour and viscosity.
Like wine, cold-pressed oils need to stored in a cool dark place otherwise they tend to turn rancid or go "off" easily.
Olive oil
Have you discovered the magic of olive oil? We take a fascinating look at this culinary classic — with advice on how and when to use it — so you can fully enjoy this "good oil".
Oils vary in flavour: a tasting may help you decide which you prefer A LONG-TERM FAVOURITE Fossils of olive trees that are 14,000 years old have been found in Spain. Perhaps the best-known story of the olive tree is when Noah sent a dove from the Ark to see if the flood had ended. The dove returned with an olive branch as a sign that the flood was over, and as a symbol of peace between God and man. Today, the olive branch is still a symbol of peace.
Tasting Olive Oils If you are from a family of Mediterranean origin, you ye probably grown up with the taste of olive oil and love it. But if you don't have a Mediterranean background, you may be surprised by the strong olive flavour and the "pepperiness" of new oils. To learn to appreciate the wonderful taste of olive oil, it may be best to start with one of the lighter, more delicately flavoured oils.
An olive oil tasting is a great way to decide which type of oil you like best. Brush olive oil onto warm pieces of toast or sip it from a teaspoon.
Remember that Extra Virgin oils vary enormously in flavour, depending on the variety of olive, the place where it is grown, the rainfall and other seasonal conditions.
Types of Olive Oil
1. Extra Light — this is a refined oil that is light in colour, odour and taste. It is not light in kilojoules, however, having the same number as other types of oil (48 5kJ per tablespoon). This oil is a good starting point if you want only a hint of olive taste.
2. Olive Oil — this is the middle-of.the-range oil that can be used as an all-purpose oil in almost everything. It is sometimes called 100% pure" olive oil, although it is actually a blend of refined oil and some virgin oil and has a mild olive flavour. Most of the olive oil consumed around the world belongs in this category. 3. Extra Virgin — is at the opposite end of the range to Extra Light. It is the top of the scale in terms of the amount of fruity olive flavour and is usually the most expensive. Extra Virgin oil is made from perfect olives crushed as soon as possible after harvest and processed without using heat. This keeps the flavour, aroma and vitamins of the olive fruit. These oils may be called "cold pressed" or "first cold pressed". How Do I Use These Oils? Extra Light - is ideal for making cakes, biscuits, pastries, desserts and other dishes where you want very little olive flavour. Olive Oil is perfect for salad dressings, sauteeing, stir-frying, and deep-frying. It is the everyday, all purpose oil with a mild olive flavour. Extra Virgin - has a strong, fruity olive flavour. Olive oil lovers will always use this oil for salad dressings and for dishes such as vegetables, soups, stews and pasta, where the oil is added after cooking. For Slimmers If you're watching your kilojoules, an Extra Virgin oil is a good choice because you can use a relatively small amount and still get plenty of flavour. Extra Light is only light in colour, flavour and aroma, not kilojoules. Deep Frying Olive oil is a great choice for deep frying and has been used around the Mediterranean for street food for centuries. Food properly fried in olive oil at 1800C has a crisp, crunchy coating which prevents the oil soaking into the food and preserves its nutritional value. And the good news is, if you filter the oil after each use, you can use it up to 10 times, thus making olive oil a cost-effective choice. Storage Olive oil is best kept in an airtight container protected from light in a cool cupboard. Sometimes oils go cloudy when kept in the refrigerator, but this is not a problem. Once the oil warms, it will return to normal. Olive oil will keep for around one year if stored properly. But remember that "fresh is best" also applies to olive oils. Health Benefits Olive oil is rich in mono-unsaturated fats, which reduce the "bad" cholesterol in our blood and increase the "good" cholesterol. It also has a wide range of natural anti-oxidants, which can increase protection against cancer and heart disease. As well as being "the good oil" in terms of your health, olive oil tastes great, too. With its wonderful flavour and aroma, a small quantity will turn simple dishes into a memorable feast. Where Oil Comes From About 97 per cent of the olive oil and olives we eat come from Spain, Italy and Greece. Millions of olive trees have now been planted in Australia but, as they take about five years to produce fruit, we will only gradually begin to supply our own needs. |
Australian Womens Weekly Food Suplement
International Olive Oil Council.
Catherine Saxelby
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