Oiling our Health !!!

Whenever I go to departmental store to buy the cooking oil , I get confused as there are so many oils exist in store like corn oil,peanut oil,vegetable oil, sunflower oil ,olive oil,canola oil. I tried to understand nutritive content( like zero cholesterol and less fat) and then buy the one that suits my mind( and pocket as well) there.
This kind of confusion always gave me less satisfaction considering the fact that Indians are highly prone to heart diseases and one of the major reason is the food we eat.Since 95% of Indian food is cooked in oil so oil becomes inevitably the main factor to concentrate on.
This led me to do some research on internet before I come up with following conclusion :
1. Olive oils is the best for cooking in all the respect.Second best could be Canola oil.
2. As we Indian use oil for sauteing, stir-frying, panfrying, or deep-frying so lower-quality olive-oil of normal grade olive oil is good enough as it hold its heat well( it has higher smoke point). So how to do it...
When the skillet is hot, add olive oil and let it heat up 30-90 secs. to just below the smoke point before adding food.

3. Drizzle olive oil over salad,pasta or mix it into salad dressing or sprinkle over rice.
4. Use olive oil in marinades or sauces for meat, fish and vegetables. Oil penetrates nicely into the first few layers of the food being marinated and give better flavour as well.
5. Since olive oil is a fruit juice so air,heat and light will cause olive oil to turn ranacid( which taste buttery) so it should be stored in dark cabinet away from stove and sunlight(ideal temp. 14 degree) and tight capped as well.
2. Avoid using butter and coconut oil for cooking.

Usage : 1 tablespoon of butter = 3/4 tablespoon of olive oil.


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