Artisanal oils can enliven your food and benefit your health
Thanks to trends in heart-healthy cuisine and the increasing popularity of affordable extra virgin olive oils, many of us are cooking like spa chefs without even trying. Cooking with oils is a delicious way to help your heart, and it appears, your waistline. In fact, studies have shown that although about 30 percent of the calories of the Mediterranean diet come from fat, the majority of those calories come from olive oil. The cancer rate among Italian women is 30 percent lower than it is among their American counterparts. The risk of heart disease among Italian women is markedly lower as well.
To get started, Charles Hechinger, executive chef at the Claremont Resort & Spa in Berkeley, California, believes that “everyone should stock organic extra virgin oil, cold-pressed hazelnut oil, walnut oils, a fine grape seed oil, and a good sesame oil in their kitchens.” Hechinger stresses that good quality olive and nut oils are made from the first cold press. “Check labels before buying”, he advises. “There is a huge flavor difference between artisanal and mass-produced oils”, he continues, “the care taken in producing the raw product and limited productions ensure quality.”
Organically derived oils are always Hechinger’s first choice because of their “vast difference in flavor due to their superior cultivation and production. It is also wise to support sustainable agriculture as it promotes a less toxic planet and a cleaner, healthier food source for us all”, he adds. Certified clinical nutritionist and naturopath Theresa Dale, Ph.D., advises, “It’s best for your taste buds and health to pay a little extra for organic oils. Organic oils are invariably more flavorful than conventionally produced ones.” In addition, Dale explains, “Most oils come from plants that are sprayed with pesticides, many of which are known carcinogens as well as fat-soluble. And fat-soluble pesticides will concentrate in the oil portion of the plant.” One of the safest oils is organic extra virgin olive oil, which is not refined or deodorized. Good brands to try include Barleans, Spectrum Organics, Hain, Rapunzel Organics, Bragg, and Whole Foods 365. The only vegetable oil that can be consumed freshly pressed, olive oil, especially extra virgin blends, tastes delicious and complements vegetables, meat, and fish. Studies have shown that people who consumed twenty-five milliliters or about two tablespoons of virgin olive oil daily for one week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood. All types of olive oil are sources of monounsaturated fat, but extra virgin olive oil, from the first pressing of the olives, contains the highest levels of antioxidants, namely, vitamin E and phenols, because it is less refined.
For best flavor, affordability, and maximum health benefits, olive oil should be your oil of choice for salads, soups, stews, sauces as well as roasted, grilled, and baked dishes. While there are subtle flavor differences between olive oils from different countries, a fun way to find your favorites is to taste test a few with fresh firm breads.
Other delicious oils include Rapunzel’s earthy flavored pumpkin oil, which is highly recommended for butternut squash pastas, pumpkin soups, salad dressings, meat and poultry marinades, and roasted vegetable dishes. When you’re choosing an oil for baking, let relative lightness and flavor be your guides. While extra virgin olive oil is great for baking substantial goods such as whole wheat bread, organic safflower oil is a better choice for cookies, teacakes, and the like, explains Dale. “I discourage people from using canola oil as this is made from rapeseed, which is a noxious weed. Canola offers relatively little nutritional value and doesn’t taste as nice as safflower oil”, she says.
For those concerned with losing weight and keeping it off, the new cooking oil, Enova, may be an excellent choice. Synthesized in the laboratory from soy and canola oils, Enova’s claim to culinary fame is that, “When used as part of a calorie-controlled diet, it has been clinically shown that compared to other cooking and salad oils, less of Enova is stored in the body as fat”, says Kevin Maki, Ph.D., a researcher who has studied the oil. Enova is available nationally in supermarkets or visit www.enova.com for information.
Hechinger’s final tip on how to enjoy culinary oils is to “experiment and enjoy the flavors”. For example, a tiny dash of white truffle oil stirred in before serving adds a subtle yet rich flavor to pasta and risottos, while EFA-rich Moroccan argan oil (available at www.mustapha.com) has been used for millennia in lentil, chicken, and salad dishes.
Bon appetit!
Choosing the Right Oil
Different oils have different uses, and each performs best within a certain range of temperatures. Gauged by what is referred to as ‘smoke points’ (indicating how high a heat the oil can take before beginning to smoke), some oils are made specifically for high heat cooking, while other oils, with such intense flavors, have low ‘smoke points’ and are best enjoyed without direct heat in finished dishes. Spectrum’s 1-2-3 Cooking demonstrates cooking with high, medium, or low heat applications.
“We developed the 1-2-3 Cooking concept because very often people inadvertently cook with the wrong oil”, says Neil Blomquist, president/CEO, Spectrum Organic Products.
In addition, 1-2-3 Cooking also demonstrates how deliciously and easily it is to add vital and invaluable healthy fats such as flaxseed oil to the diet, which has been shown to aid in everything from lowering the risk of cardiovascular disease and high blood pressure to easing skin disorders like eczema and psoriasis.
Three categories of oils comprise the 1-2-3 Cooking concept:
1) Refined for High HeatPerfect for high heat applications such as frying or wok cooking, a high smoke point oil will avoid the harmful outcomes from burning oil. Suggested oils include naturally refined oils such as cold-pressed avocado oil, expeller-pressed almond oil or expeller-pressed high heat safflower oil.
2) Unrefined for FlavorBest for short-term, medium heat cooking, baking, or sauteing. Truly allows the flavor of the oil to be part of the finished dish. Suggested unrefined oils include peanut oil, toasted sesame oil, extra virgin olive oil, corn oil, and coconut oil.
3) Nutriments for HealthUnsurpassed when used without direct heat in finished dishes, including soups, grains, salads, or blended into dressings and smoothies. Oils with nutriment qualities include flax oil, enriched flax oil, flax/borage oil, and wheat germ oil. Hippocrates described nutriments as foods that nourish, promote growth or repair organic life.
Chart courtesy of Spectrum Organic Products, Inc, a leading manufacturer and marketer of organic and natural oils and condiments in North America.Curried Tofu
serves 41 12.3 oz. carton extra-firm organic low-fat silken tofu
nonstick organic olive oil cooking spray
1 tbs. organic hazelnut oil
2 1/2 cups chopped red onion
1 1/2 tsp. coriander seeds, crushed
1 1/2 tsp. cumin seeds
6 cloves garlic, diced super-fine
1/3 cup minced fresh organic ginger root
3 organic tomatoes, diced
1 organic green pepper, diced
1/2 tsp. turmeric
1 1/2 tsp. garam masala
1 tsp. curry powder
1 tsp. sea salt
pinch of pepper
1 1/2 cups organic vegetable broth
finely diced cilantro and green onions for garnish
flaxseeds for garnish
lime wedges for garnish
PREPARATION
To drain tofu, place the tofu between paper towels; place a wooden cutting board on top and then weigh it down with a telephone book or a bowl. Let the tofu drain for 20 minutes. Remove board; pour off water, and slice tofu into 1/2-inch cubes; drain on more paper towels. With another paper towel, pat dry the top of the tofu cubes.
Spray a deep nonstick skillet with cooking spray. Place over medium heat, and add the hazelnut oil. Add red onion, coriander, and cumin seeds. Cook for about 6 minutes, stirring continuously until onions are softened and translucent. Add garlic, ginger, tomatoes, and green pepper. Stir and cook for about 5 to 6 minutes. Add turmeric, garam masala, curry powder, sea salt, and pepper; pour in vegetable broth, and bring to boil.
Reduce the heat to a simmer, and cook for about 5 to 6 minutes until broth mixture is slightly thickened. Add tofu. Simmer for 5 more minutes. Sprinkle with chopped cilantro, green onions, and flaxseeds. Serve with lime wedges on the side for flavor zing.
Beet, Spinach and Mandarin Salad
serves 4-6Ingredients
6 large beets
2 heads of spinach with stems removed
1 cup of basil leaves, torn
1 12 oz. can of mandarin orange segments in light syrup
1 cup crumbled goat or sheep cheese (optional)
1/2 cup toasted pine nuts for garnish
6 orange, red, or yellow nasturtium flowers (these are edible and spicy-flavored)
fine sea salt
pepper
Vinaigrette Dressing
Ingredients
1/3 cup white balsamic vinegar
1/4 cup Enova oil or walnut oil
4 cloves garlic, minced
2 tsp. organic raspberry preserves
1 tsp. organic coarse ground mustard
1 tsp. dried basil
1/2 tsp. sea salt
1/4 tsp. ground black pepper
Combine all ingredients together in a glass jar. Shake until thoroughly combined. (This dressing will keep in a jar in the refrigerator for about two weeks.)
PREPARATION
Preheat oven to 350F. Trim greens and stems off beets; leave the tiny tail on the bottom of the beet intact. Rinse beets under cold water. Pat dry, and wrap individually in tin foil; place in uncovered baking dish, and bake for 2 hours.
While beets cook, spread pine nuts evenly inside a nonstick frying pan. Cook over a medium flame, turning frequently with a non-metal spatula so that nuts lightly brown rather than burn. (This should happen in about five minutes.) Remove from heat when nuts are lightly browned and pour them into a bowl to cool.
After 2 hours, remove beets from oven and unwrap largest beet. Insert a knife into beet to check for doneness. If necessary, cook for fifteen minutes more and then repeat the check until beets are fully roasted. When beets are cooked through, unwrap from foils and place on large plate to cool. Let sit for 15 minutes; then place in refrigerator for further cooling.
Meanwhile, rinse spinach in cold water. Dry the greens in a salad spinner or with paper towels. Repeat process with basil leaves. In a large salad bowl, combine the basil and spinach leaves. Mix in mandarin orange segments and optional cheese. Toss with vinaigrette dressing. Season to taste with salt and pepper. Arrange on individual plates and garnish with toasted pine nuts on top of salad and nasturtium flowers on the side.
By Kyle Roderick
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