Cooking oils: what to choose for salads and the pan

Oils aren’t just fat you pour into a pan. The right oil gives a salad its flavor, helps food brown nicely in a hot pan and can make even a simple dish a bit more interesting.

Source: Hers/Marge Perry

Why do oils matter so much for flavor?

Olive oil is the first choice in many homes. The reason is simple: olive oil is low in saturated fat and rich in unsaturated fat. It adds a pleasant flavor to both savory dishes and sweet, fruit-packed ones.

But olive oil doesn’t have to be the only bottle in your cupboard. Some oils suit a hot pan better, some a cold salad dressing, and some give a dish a strong nutty or sesame note. If you pick an oil purely out of habit, part of the flavor simply goes unused.

A simple truth: no oil is the best for everything. When cooking, it’s worth looking at three things. First, flavor. Second, heat tolerance. Third, how quickly the oil tends to go bad after opening.

Oils worth trying besides olive oil

The original recommendation highlighted four options: macadamia nut oil, flaxseed oil, grapeseed oil and sesame seed oil. They don’t all serve the same purpose. That is exactly what makes the topic practical.

Macadamia nut oil

Macadamia nut oil is high in heart-healthy unsaturated fats. The flavor is rich and nutty, so it won’t go unnoticed in a dish. It’s a good choice when you want the oil to be part of the flavor, not just a technical aid.

A practical plus is shelf life: this oil keeps well for nearly a year. Use it for frying, baking and roasting. When roasting vegetables, for example, the nutty tone adds a lot to a simple oven dish.

Flaxseed oil

Flaxseed oil is a very good source of omega-3 fatty acids. Omega-3 fatty acids are well known for being consumed to help prevent heart disease. The original text also mentioned that studies on flaxseed oil have revealed certain anti-cancer properties.

This oil has one important limit: it can’t take heat. Don’t pour it into a pan. Keep flaxseed oil in the fridge and use it up within three months at most. It works best on raw salads, where the nutty flavor comes through and the oil’s value isn’t lost to heat.

Grapeseed oil

Grapeseed oil is 70% unsaturated fat and a good source of vitamin E. Its great strength is high heat tolerance. If a dish needs oil but you don’t want the oil’s flavor to take over the whole thing, this is a sensible choice.

The flavor is very light, almost imperceptible. It works well in pan dishes, for baking, and in recipes where other flavors need to stay in the foreground.

Sesame seed oil

Sesame seed oil has a strong character. The share of unsaturated fats is high and heat tolerance is quite good, but with this oil the choice comes down mainly to flavor. It is sold as both a “light” and a “dark” product. The “dark” variety has a stronger flavor.

This oil doesn’t keep very long, so it’s best stored in the fridge. Sesame seed oil suits Asian cuisine very well, but it can also be used the usual way in place of other oils when a stronger flavor is just what the dish needs.

How to pick the right oil for the job

When making a salad, think about flavor. Flaxseed oil and macadamia nut oil give a salad character. When making a hot dish, think about heat tolerance. Grapeseed oil works well when the pan is hot and the flavor needs to stay understated.

Honestly, you don’t need to buy ten bottles at once. Two or three oils with different purposes are enough: one for everyday heating, one for salads and one for a stronger flavor. That way you’ll also use the bottles up before the oil develops a stale smell or bitter taste.

Think about storage, too. Flaxseed oil and sesame seed oil prefer the fridge. Macadamia nut oil holds up better, but it also deserves a cool spot, protected from light. If an oil smells rancid, don’t use it to rescue a dish. It will ruin the flavor.

FAQ: oils and everyday cooking

Can you fry with flaxseed oil?

No. Flaxseed oil can’t take heat. Use it in raw salads or add it to food once it’s cooked.

Which oil works when I don’t want a strong flavor?

Grapeseed oil is a good choice. Its flavor is very light, and it suits dishes where the oil shouldn’t start interfering with the overall flavor.

Is sesame seed oil only for Asian dishes?

Not only, but that’s where it really shines. Because of its strong flavor, use it deliberately, especially the “dark” variety.

Translated by: Aktivist

Source: Oil

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