Cooking and Deep Frying With Healthy Oils

Can deep fried foods be healthy for you? With the introduction of healthier cooking oils – deep frying can be a healthier way to cook foods. You now have an opportunity to enjoy many of the deep fried foods that you continue to crave. There are several healthy oils that are good for deep fat frying. Some of these oils can be very expensive and most times can only be used once

What You Should Know About Buying Oil

1. Choose polyunsaturated and monounsaturated fats – these are oils found in nuts, seeds, plant, and fish.

2. Buy quality oils - that are not overly processed - with a high smoke point starting at – 400°F. When oil reaches its smoke point it breaks down and may cause your food to have an unpleasant odor and taste.

3. When looking for oils, choose only those oils packaged in dark glass containers – oils can become rancid when exposed to sunlight and moisture.

4. Versatility – you will occasionally deep fry – look for oils that you can use in other methods of cooking and cold prepping foods.

Suggested Healthy Oils

Avocado Oil – monounsaturated - smoke point 520°F
Refined Avocado oil is best used when cooking at high temperatures. This is very healthy oil with many similarities to olive oil.

Rice Bran Oil – monounsaturated – smoke point 490°F – versatile
This high quality oil is one of a few oils on the market that is perfect for those on a healthy diet. Rice Bran oil has no trans fats and has a wonderful taste about it. It’s versatile and can be used for all culinary applications. This light oil is not only healthy; it doesn’t compromise the taste of food. For those who may be allergic to Canola oil - Rice Bran Oil is hypoallergenic.

Grape-seed Oil - polyunsaturated – smoke point 485°F – versatile
When buying Grape-seed Oil – make sure it is food – This oil can be used in many culinary preparations. Store this oil in a cool- do not exceed 70°F- dark place away from moisture, sunlight and heat – it can be stored safely up to 3 months.

Olive Oil (extra light) - monounsaturated - 460°F – versatile
Considered - by many - to be the healthiest oil having both monounsaturated and polyunsaturated fats. One of the great things about olive oil – it’s sustainable and can be used for many culinary applications.

Canola Oil (Rapeseed oil) – monounsaturated - smoke point 450°F – versatile
This oil is probably the most used, a cold pressed product, Cold pressed oils are more stable than other cooking oils - with a very long shelf life. Canola oil is close in nature to olive oil having similar health benefits.

Soybean Oil - polyunsaturated – smoke point 450°F– versatile
Heavier oil with a pronounced flavor and aroma is healthier than most oils on the market today. Soybean oil with its clean and neutral taste and does not transfer taste from other foods. At high temperatures – fried foods are less greasy and hold their flavor.

Peanut Oil – monounsaturated - smoke point 450°F – versatile
This refined oil has all three fatty acids – monounsaturated, polyunsaturated, and saturated fats. Although high in calories, it’s considered a healthy alternative to other oils. Ideal oil for deep frying... With its long shelf life and minimal waste, it’s a sustainable product that can be used for other food applications.


Rules of smoke point

When cooking foods with oil – make sure the oil has reached its smoke point - and on the other hand you do not want to heat the oil past its smoke point. When oil has reached its smoke point – it has also reached its flame point.

When placing food in hot oil – insert the food about half inch—you will notice a pocket of bubbles forming around it, once that happens you can continue to slide the food into the oil, This process is unique in that it caramelizes the natural sugar and prevents the protein from breaking down – protein become less soluble, and less likely to dissolve into the oil., it also protects the food from absorbing the oil. The best deep frying temperature is 350° F to 375° F