Storecupboard heroes Oils There’s a huge variety of oils available, but which do you need in your kitchen? Orlando Murrin explains how to buy wisely, and reveals the health benefits Photographs STUART OVENDEN
Extra virgin olive oil This is cold pressed, meaning that it has a superior aroma and health benefts – it’s rich in protective compounds called polyphenols. Save extra virgin olive oil for dressings and drizzling, as it loses its aroma when heated. It varies hugely in colour and favour (not to mention price – up to £100 per litre). As a rule, olives picked when ripe give a more golden colour and milder favour, while underripe olives yield oil that is greener and more peppery in favour.
Sesame oil Use this distinctive, pungent oil sparingly, as a last- minute touch for Asian dishes and salads. Supplying a good balance of polyunsaturated and monounsaturated fats, the oil is usually made from toasted seeds, which concentrates the favour and gives it a dark amber colour. Once open, use within a month or two, as it quickly turns rancid.
Sunfower oil This light-tasting oil, a good source of vitamin E, is high in polyunsaturates. It is useful for baking and often found in recipes for carrot cake. Be aware that the cheaper, more refned versions tend to contain less of the healthier fats. Stick to the unrefned oils for cold dishes and for blending with olive oil. Use the more refned version, which has a higher smoke point, for frying and baking.
Groundnut oil The common name for peanut oil, this is light-favoured, inexpensive and produced all over the world. It has a relatively high saturated fat level, and is the best choice for stir-fries and deep-frying because of its high smoke point.
Not all fats are created equal Fats and oils are crucial for health. They help us to absorb the fat-soluble vitamins D, E and K, as well as the carotenoids we need to make vitamin A. We need to consume a balance of polyunsaturated, monounsaturated and even saturated fats (for vitamin D) to boost energy levels, promote our heart health, and beneft from their anti-infammatory properties. Undoubtedly, it’s the unsaturated fats (both mono- and poly-) that are the good guys, found in most of the oils on this page. With saturated fats, try to stick to your daily Reference Intake of 20g (see page 9). Trans fats, most commonly found in processed foods, are now considered the most damaging – keep these to an absolute minimum.
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Avocado oil Rich in monounsaturates and antioxidants, including vitamin E, this speciality oil helps to protect the heart and manage infammation. Pioneered in Australia and New Zealand, and made from avocado fesh rather than stones, it has an attractive grassy colour and a slightly nutty favour. Although expensive, it can be used for cooking and has a high smoke point. A classy touch drizzled over a mozzarella & tomato salad, or use as a base for salad dressings and marinades.
bbcgoodfood.com
May 2015
