The most popular fats in Ukrainian cuisine have always been animal fats: butter, lard, and goose fat. However, vegetable oils have also gradually occupied their niche in our cooking. Interestingly, earlier they were mostly not used for heat treatment. Fragrant vegetable oils served as medicines, food additives, and dressings for cold dishes.
We decided to figure out which oils are more beneficial and which is better to choose for frying, stewing, dressing salads and soups, baking, or desserts.
Sunflower oil
Sunflowers were brought to Europe by the Spaniards from the New World at the turn of the 15th and 16th centuries. But there was no information about how the Indians consumed this plant, so the Europeans themselves looked for ways to use it. The Italian Giacomo Cortuso suggested cooking young sunflower flowers, the Englishman John Evelyn made flour for cookies, the Flemish Rembert Doduns considered the “Peruvian chrysanthemum” an aphrodisiac. In Germany, roasted seeds were brewed instead of coffee. And in Eastern Europe, they were simply peeled.
Only in the 19th century did they try to extract oil from sunflower seeds in the same way as they did from hemp. The result exceeded expectations, and within a few years, oil production spread throughout the empire of that time. The church helped spread the new product. It recognized that sunflower oil could be consumed even during Lent. And the oil itself was called “lenten.”
Sunflower oil is very rich in lecithin, which is able to support mental activity, and in children is responsible for the formation of the nervous system. In addition, lecithin is used to combat stress and treat anemia. Refined sunflower oil is great for frying, as it has a low smoke point. Unrefined oil is much healthier than refined, but it is not suitable for frying, as it forms carcinogens, so it should be consumed in its "raw" form.
Olive oil
The ancient Greeks made vegetable oil from olives, and the olive tree became a true symbol of the Mediterranean and, after eastern sesame, olive oil became the most common in the world.
The percentage of oil in olives sometimes reaches an incredible 80%. It is rich in oleic acid, which contributes to the optimal course of metabolic processes, strengthens the walls of blood vessels. It contains Omega-9 fatty acids: they have an anti-cancer effect, help lower blood pressure, normalize cholesterol levels in the blood, are useful for the prevention of diabetes and obesity. Linoleic acid accelerates wound healing, helps improve vision. Vitamins A, D, K strengthen the intestinal walls, bone tissue. Vitamin E is an antioxidant: it smoothes the skin, gives shine to hair, slows down the aging process. Like all fats, olive oil is a fairly high-calorie product, in addition, it has a choleretic effect. Therefore, if you have gallstones, you should use it with caution and not on an empty stomach.
It is better not to use olive oil for frying. Under the influence of high temperatures, it begins to “smoke”, and fats oxidize, as a result, instead of useful antioxidants, free radicals and other dangerous compounds are formed. If you still haven’t figured out which olive oil to choose in the supermarket from among the bottles with foreign labels, then here is a little educational lesson.
Extra-virgin olive oil is the healthiest oil with a wonderful taste, pressed physically, without the use of chemical purification. It ranks first in the line of olive oils.
Virgin olive oil – also a natural oil with good taste – is in second place in the ranking.
Pure olive oil and Olive oil are mixtures of chemically refined and natural oils. Not the worst option, but not the best. As a rule, it does not have a strong odor.
Olive-pomace oil – is a chemically purified pomace oil, sometimes mixed with natural. It is quite suitable for food, but it cannot be called a truly miraculous olive oil. Olive pomace oil, unfortunately, is widely available in stores, especially under the own brands of retail chains and is often used in restaurants.
Lampante oil – lampante olive oil, not intended for human consumption.
Corn oil
It is characterized by a high content of vitamins E, F, PP, A, B1 and amino acids. Vitamin F is an antioxidant and slows down the aging process in the body, affects metabolic processes, blood cholesterol levels, improves the functioning of the liver, intestines, and gallbladder. And vitamin E is indispensable in the treatment of "female" and nervous diseases. Unrefined corn oil has long been used in folk medicine to treat migraines, colds, and asthma. But it is contraindicated for people with thrombosis due to its effect on blood clotting.
Corn oil has no smell or taste, so it is great for dressings and sauces. It is widely used in cooking for frying, stewing and preparing various deep-fried dishes. The advantage of corn oil is that it does not foam or burn. It is used in the baking industry, for making mayonnaise, for dressing salads and frying foods.
Linseed oil
Flaxseed oil ranks first in biological value among all edible vegetable oils. It contains omega-3 fatty acids, vitamins A, E, P. It has unique dietary properties and helps improve the functioning of the gastrointestinal tract, immune, circulatory, and cardiovascular systems. Flaxseed oil must be included in the diet of pregnant women, eating linseed oil reduces the risk of stroke by 40%. The oil also contains a large amount of vitamin E, which is the vitamin of youth and longevity, vitamin F, which prevents the deposition of "bad" cholesterol in the arteries, is responsible for good hair condition, vitamin A, which rejuvenates the cells of our skin, making it more even, smooth and velvety, as well as B vitamins, which have a good effect on the balance of the nervous system.
The disadvantage of flaxseed oil is rapid oxidation due to the presence of linoleic acid, so it can be stored for no more than two weeks after production in a dark, tightly closed container. During heat treatment, flaxseed oil becomes extremely dangerous: it forms carcinogenic compounds. In addition, when heated, ammonia and hydrocyanic acid appear in it, and some of the unsaturated fatty acids polymerize and form a dense insoluble film on the surface of products, which complicates the process of digesting food, the oil acquires a characteristic smell of drying oil and becomes bitter.
Therefore, flaxseed oil is ideal for preparing salads. It has a light taste with a hint of bitterness, goes well with beans, peas, soybeans, and legumes. It can be mixed with kefir, cottage cheese, or yogurt. Flaxseed oil also enhances the benefits of honey and complements the taste of sauerkraut.
Sesame oil
The first vegetable oil to be used in the Old World was sesame. Sesame grows even on poor soils, sometimes on the very edge of the desert, where other cultivated plants die. And that is why it is no match for them. And for desert dwellers, with their impoverished menu, it is a real find. First of all, sesame was simply eaten. Then they learned to make flour from it and bake bread. They also used it to make drinks, including hoppy ones, such as beer. And eventually, they began to extract oil - after all, its content in sesame seeds can reach 65%.
The benefits of sesame oil are very high, thanks to provitamin A, vitamin E and B vitamins. In addition, sesame contains copper, manganese, iron, zinc, selenium, dietary fiber and calcium. However, you need to be careful with the latter: people with a tendency to form kidney stones should not get carried away with it.
Sesame oil has a light color and a nutty flavor. It should be remembered that this oil is cold-pressed, so you can not fry, bake or cook with it, because it will lose its valuable properties. You can add it to a hot dish for flavor just before serving.
It is ideal as a dressing for both vegetable and fruit salads or dishes with rice and couscous. It can also be used for cream soups, for example, from pumpkin, cauliflower, carrot or potato. This product is perfect for preparing various types of pasta. It goes well with hummus, lentils, cheese, chicken or vegetables. Sesame oil can also be used in the preparation of desserts - puddings, cocktails, fruit creams or sweet cereals.
Hemp oil
The inhabitants of the steppes had no access to either sesame or olives, so they got used to making oil from another plant available to them - hemp. Hemp seeds have long been used as a nutritious and healthy food (in the Slavic tradition - hemp cakes). Strong hemp stems were initially used to weave ropes, which were necessary in the cattle ranch. Then they learned to make fabrics from the fibers and produce oil from the seeds - just as they did with sesame in the south, although hemp seeds are less fatty - only up to 35% oil.
Hemp oil is considered very beneficial due to vitamins A, B1, B6, C, D. Hemp oil, along with flaxseed oil, green leafy vegetables, and fish oil, is one of the few foods that contain Omega-3, which our body needs.
This oil has a long tradition of use in cooking as a flavoring and aromatic additive. It is used to season soups, salads, cold and vegetable dishes, to season cereals, pasta, fish dishes, to add to cheese, sauces and to bake bread. The temperature of hot dishes should be up to 50°C.
It is easily absorbed by the body and has a delicate nutty aroma, it should not be used for frying. Hemp oil is a great alternative to olive oil, nut oil and butter.
Rapeseed oil
Although rapeseed flowers are yellow, its seeds are black. It is used to produce one of the healthiest oils in the world. Unfortunately, it is underestimated in our country. It is a source of essential unsaturated fatty acids – the famous omega-6 and omega-3.
In stores there is a choice of cold-pressed and hot-pressed oils. The latter is additionally purified during the production process. This is an important distinction, because cold-pressed oils should only be used cold (for salads, sauces, etc.). Hot-pressed oils can be used for frying, hot dishes, baking. Cold-pressed rapeseed oil can be used for salad dressings instead of the more expensive olive oil and for making mayonnaise.
Rapeseed oil has a high smoke point, making it suitable for frying, but for a short time. Interestingly, dishes prepared with it absorb ~10% less fat than sunflower oil.
Pumpkin oil
It contains vitamins A, C, P, E, B1, B2, omega-3 and omega-6 fatty acids. Pumpkin oil is produced from seeds. It is distinguished by its dark, rich color and has a pronounced pleasant taste; it can be used to season salads and complement other dishes - cheeses, pasta, soups and even desserts. Due to the content of alkaloids that can remove toxins from the body, pumpkin oil helps with poisoning. It can cause a laxative effect, sometimes, in very rare cases, allergic reactions.
For its healing properties, pumpkin seed oil is popularly called a "miniature pharmacy." After all, it stimulates the immune system, is beneficial and beneficial for the skin, nails, and hair, accelerates tissue regeneration, has anti-inflammatory, anthelmintic, and antiseptic effects, normalizes the activity of the prostate gland, prevents the formation of gallstones, improves the functioning of the gastrointestinal tract, and lowers blood cholesterol levels.
Its pleasant nutty flavor goes well with feta cheese, mozzarella, and arugula, and it will look great in Mediterranean salads. We recommend trying pumpkin seed oil in salad dressings with herbs, spices, salt, and lemon juice. It is not recommended to heat it: in this case, it loses a significant part of its beneficial properties.
Walnut oil
It is obtained from walnut kernels, and it came from Mediterranean and Caucasian cuisine. The oil has a balanced composition: it contains polyunsaturated fatty acids, retinol and carotenoids, vitamins B, A, E, C, D, K, iron, iodine, magnesium, calcium, zinc, selenium, cobalt, omega-3 and omega-6.
It is recommended for use in fresh form for hypertension, diabetes, thyroid diseases, skin, immune system, during the recovery period after operations, promotes wound healing and the removal of radionuclides from the body. However, it is better to avoid its use for stomach ulcers and low acidity.
Walnut oil is highly valued by professional chefs, who add it to various delicacies and gourmet dishes. It is suitable for desserts and fruit salads, especially if you make a mix of walnut and almond oils, add herbs, lemon juice, honey or yogurt.
The product is excellent in salads made from raw vegetables or sprouts. You can use the oil to grease porridge before serving. It goes well with carrots and garlic. You can make a dressing from walnut oil, lemon juice and mustard in a ratio of 3: 1: 1. Or you can experiment by replacing lemon juice with honey. Spicy lovers can try an Asian dressing: a bunch of cilantro, hot pepper, 3 tablespoons each of lemon juice and walnut oil. The main thing is not to overdo it, because excess walnut oil can ruin the dish.
Frying in walnut oil is not recommended: like most oils, it loses its flavor and some of its nutrients when heated.
Soybean oil
The oil content of soybeans is low compared to other oilseeds and is 18-24%. The appetizing straw-colored oil is obtained by cold pressing soybeans.
It contains monounsaturated acids (23-32%), polyunsaturated acids - omega-3 and omega-6, including 2-12% alpha-linoleic acid (50-64%). The oil also contains numerous phytosterols, especially sitosterol, which reduces cholesterol levels by 10%. It is thanks to them that cold-pressed soybean oil has its unique properties. It prevents atherosclerosis and related cardiovascular diseases, improves memory and concentration, and strengthens the body's immunity.
Due to its lecithin content, soybean oil is recommended for memory disorders, impaired concentration, nervous hyperactivity, insomnia, and states of mental exhaustion. Soy lecithin is a natural source of choline, a derivative of vitamin B4, which improves brain and nervous system function, has a positive effect on memory, and reduces symptoms of fatigue.
Soybean oil has an intense nutty flavor. It can be added to salads and other cold dishes. It works great as a main ingredient in sauces and mayonnaises, giving them the perfect consistency. It can also be consumed on its own, 1-2 tablespoons per day.
Please note that soybean oil should not be used for frying, baking or cooking. Despite its high smoke point, it contains a lot of polyunsaturated fatty acids, which are prone to decomposition at high temperatures.
Milk thistle oil
Milk thistle seed oil also has a unique biological composition and healing properties. It is considered a dietary product.
Use milk thistle oil as an additive to cold dishes, for dressing salads, vegetable dishes and pates, cereals (especially from barley). The product goes well with beets, carrots, pumpkin, celery root. It is recommended to use the oil cold, because up to 50% of nutrients are lost when heated.
If you need to add it to a hot dish, do so just before serving. Add the oil to sauces and dressings that are not heat-treated. For dressings, try mixing milk thistle oil with almond or flaxseed oil.
Mustard oil
It is a valuable nutritious dietary product, contains the entire complex of fat-soluble vitamins and other trace elements. It has a spicy taste and aroma, which is why it is very popular in cooking.
Mustard oil is used for salad dressings, when preparing stews, soups, and in homemade pastries. It can be used for frying meat, fish, pancakes, and fritters. Greens and fresh vegetables go well with mustard oil. When you need to improve the taste of salads, vinaigrettes, or side dishes, add a drop of mustard oil. And if you add it to the dough, the pastries will have an appetizing golden hue.
Sea buckthorn oil
Sea buckthorn oil is famous for its unique healing properties. Its properties are widely used in both folk and traditional medicine to treat a number of diseases.
Sea buckthorn oil has proven itself well in the treatment of inflammation of the digestive tract, burns, stomach ulcers, chronic diseases of the upper respiratory tract, inflammatory gum diseases and periodontal disease, it prevents the formation of blood clots. Sea buckthorn oil is used for rapid wound healing, for skin restoration after sun and radiation burns, radiation and ulcerative skin lesions, bedsores, against wrinkles, freckles and age spots, acne, dermatitis and skin cracks.
At the same time, a characteristic feature of sea buckthorn oil in medicine is the high quality of healing – the absence of any scars or scars at the site of the lesion.
This oil has a natural taste and aroma, and a bright yellow color. For daily prevention, it is recommended to add it to vegetable salads without heat treatment in combination with any vegetable oils. Fish and meat dishes seasoned with sea buckthorn oil have always been favorite dishes on the tables of Siberians, famous for their health and longevity.
Rye oil
Produced from the seeds of the ginger plant, the oil has a savory flavor with spicy notes, its taste and smell are reminiscent of onion, radish, and mustard at the same time.
It is valued for its spiciness and excellent compatibility with nuts, garlic, cheese, cereals, herring, and other products.
You can use rice bran oil to dress salads and cooked vegetables. It is not recommended to heat it, so it is not worth frying with it.
Radish oil
The benefits of radish were known in Ancient Egypt. And in Ancient Greece, radish was even more popular than the traditional carrots and beets for the Greeks. Ancient Greek doctors often used radish and oil from its seeds in the treatment of eye diseases, respiratory diseases and digestive diseases.
Introducing radish oil into the daily diet is recommended for diseases of the digestive system, respiratory organs, helminthiasis, anemia. And it is worth refraining from using it for pyelonephritis and during pregnancy.
In taste and vitamin composition, it is similar to pine nut oil. Radish oil is considered a low-calorie and dietary product. It goes well with vegetables and herbs, and can be used to season cereals and salads. Just one drop of oil will give dishes a characteristic aroma and maximum benefits. And in combination with honey, you can create unusual dressings for fresh herbs.
Hazelnut oil
It is obtained from the kernels of the Ukrainian hazelnut. The oil has a light amber or even transparent color. It has a lower calorie content than, for example, peanut oil - only 630 kcal per 100 grams.
Hazelnut oil is recommended for vegans, added to kefir and cheese, cereals and smoothies. It improves the taste of baked goods, and is commonly used for salad dressings and sauces.
An appetizing and original dish is made by mixing cheese, seedless grapes, finely chopped onion, walnuts, and hazelnut oil.
Poppy seed oil
It is obtained from poppy seeds. In terms of bioactive fat content, it is among the three most useful, along with sesame oil.
Poppy seed oil improves the taste of bread, perfectly complements dishes made from potatoes, corn, seaweed. It is better to use it in salads when cold. It should be noted that fish dishes with poppy seed oil taste unexpectedly good.
Black cumin oil
It is obtained from black cumin seeds through the cold pressing process, so the oil has a brownish-green color, smells pleasant and sharp, and tastes tart with bitterness. It is rarely used in cooking. And mainly for dressing salads with fresh herbs.
Black cumin oil tastes good in combination with herbs, vinegar, mustard, lemon juice, etc. Black cumin oil is not suitable for heat treatment, but it can be added to baking dough.
Grape seed oil
Unrefined grape seed oil has a delicate, pleasant taste and a light nutty aroma.
Subtly emphasizes the aromas and flavors of meat and fish dishes, spaghetti, baked and stewed vegetables. The oil is used to prepare nutritious homemade mayonnaise, various dressings and sauces. Ideal for adding to salads.
Avocado oil
Avocado is one of the healthiest fruits in the world. In terms of nutrient content, avocado oil is the biggest competitor to olive oil.
Its main beneficial ingredients are omega-3 and omega-6 fatty acids. The oil also contains many essential vitamins (B1, B2, B3, B4, B5 and B9) and vitamin C, which have a preventive effect and support our nervous system. Vitamin D has the effect of strengthening the immune system and supporting the immune system. Vitamin E slows down the rate of skin aging. Avocado oil also contains squalene, a substance that supports immunity.
Avocado oil is obtained in two ways - hot and cold. Interestingly, it is squeezed from the pulp, not from the seed.
Refined oil has a light color, a weak taste and odor. It is suitable for heat treatment. And cold-pressed oil is more traditional, healthy and natural. It has a dark green-brown color and tastes like butter and almonds.
Avocado oil is perfect for dressing fresh vegetable salads, pasta, Italian ravioli or stewed vegetables. It can replace butter for bread and oil for pesto. It is also ideal for marinades for meat, fish, vegetables or in grilled dishes.
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