Choose the Best Cooking Oil
Walk down the crowded cooking oil aisle in the supermarket and it’s downright overwhelming. To choose the best of the bunch, consider nutrition, flavor, and heat tolerance (some oils smoke and burn if heated too high). Most oils have a shelf life of one year, unopened. Once opened, most stay fresh for about six months. Keep your cooking oils tightly covered and away from light and heat.
When it comes to total fat and calories, all cooking oils provide about the same 14 grams of total fat and 120 calories per tablespoon. The difference lies in the proportions of saturated, monounsaturated, and polyunsaturated fatty acids that the oil brings to the table. Remember that saturated fats tend to raise LDL (bad) cholesterol levels, so it’s best to limit intake. Monounsaturated fats decrease risk of heart disease and may also help keep blood sugar in check. Omega-3 fats are thought to protect the heart and enhance cognitive and behavioral development in children.
Here are some Meal Makeover Mom favorites:
- Canola Oil:
Nutritionally, canola oil is a great choice. It’s the lowest in saturated fat and is high in heart-healthy monounsaturated and omega-3 polyunsaturated fats. It has a smoke point similar to peanut oil and can therefore tolerate high heat. Canola oil is mild in flavor so it’s ideal for making salad dressings. It’s also great for wok cooking and baking (which is why we use it in many of our dessert recipes ). You can substitute ¾ cup of canola oil for 1 cup of a solid fat such as butter or shortening in most baked goods. - Olive Oil:
Extra virgin olive oil has a distinctive flavor and it’s also high in heart-healthy monounsaturated fat. We love to dip our bread in it and to drizzle it over steamed vegetables to add flavor. EVOO is also a flavorful ingredient for many salad dressings. It doesn’t hold up well under high heat so when you’re sautéing or stir frying, stick with canola or peanut oils. - Peanut Oil:
A flavorful culinary oil, peanut oil is high in heart-healthy monounsaturated fats. It does well under high heat so you’ll see it in places like Chinese restaurants where there’s a lot of wok cooking going on. It has a nice nutty flavor too. - Sesame Oil:
This is great for Asian cooking and marinades. It has a very strong flavor so a little bit goes a long way.