Common Mistakes You’re Making with Cooking Oils and How to Fix Them
Common Mistakes You're Making with Cooking Oils and How to Fix Them
Many of us unknowingly make mistakes in how we store, use and handle these oils, which can lead to diminished flavour, potential health risks and even kitchen mishaps.
7th June 2024
Cooking oils are an essential component in every kitchen. They play a crucial role in our culinary endeavours, from frying and roasting to dressing salads. Despite their ever-present ghost-like lurking nature in every dish, many of us unknowingly make mistakes in how we store, use and handle these oils, which can lead to diminished flavour, potential health risks and even kitchen mishaps.
Learn these common errors and learn the best practices to ensure both delicious and safe cooking.
Storing Cooking Oils Properly
· Avoid Heat and Light Exposure: One of the most prevalent mistakes is storing cooking oils near the stove. Chef Divya Bhutani highlights that the heat from the stove can accelerate the oxidation process and turn oils rancid, producing harmful free radicals, which are associated with health issues including cancer. Instead, oils should be kept in a cool, dark place, such as a cupboard away from direct sunlight and heat sources.
Dietician Rashi Chahal from La Femme Hospital explains that oils, due to their high-fat content, start to deteriorate as soon as they are opened because of oxidation, which is a chemical reaction where atmospheric oxygen attacks the triglyceride molecules. In order to minimise this, it’s crucial to keep oils in their original containers with the lid tightly sealed, reducing their exposure to oxygen and moisture.
· Choose the Right Containers: Transferring oils into special containers or pourers might seem convenient, but it exposes them to more air and accelerates oxidation. Bhutani advises keeping oils in their original packaging and purchasing only what you can use within one to two months. Dark-coloured bottles are preferred as they limit UV light exposure, which can degrade oil quality.
Selecting the Appropriate Oil for Cooking
· Understanding Smoke Points: Using the right oil for the right cooking method is essential. Each oil has a smoke point—the temperature at which it starts to break down and produce harmful compounds. Olive oil, especially extra virgin, has a lower smoke point (around 325°F) and is better suited for low-temperature cooking or drizzling over salads. For high-heat cooking, such as frying or roasting, oils with higher smoke points like refined avocado, coconut and sunflower oil (over 400°F) are more appropriate. Canola oil also holds up well at high temperatures and is a versatile choice for various cooking methods.
· Experimenting with Different Oils: Sticking to the same oil for all cooking needs can be limiting. While olive oil is a staple, exploring other oils can bring unique flavours and health benefits to your dishes. Coconut oil, for instance, has a distinct flavour that complements tropical and Asian cuisines but may not suit every dish. If you prefer a milder taste, opt for refined coconut oil instead of virgin.
Nut-based oils like walnuts and flaxseed are rich in omega-3 fatty acids but are sensitive to heat and should be used in salads or dressings rather than for cooking. Avocado oil, with its high vitamin E content and high smoke point, is another excellent option for both cooking and flavour enhancement.
Avoiding Common Mistakes
· Reusing Oil: Reusing cooking oil, particularly after deep frying, might seem economical but poses health risks. Studies have shown that reused oils can contain harmful compounds that increase the risk of neurodegeneration. It’s best to use oil only once for frying and then discard it.
· Proper Disposal of Used Oil: Never pour used cooking oil down the sink, as it can solidify and clog pipes, leading to plumbing issues. Once cooled, transfer the oil to a disposable container and dispose of it in the trash. For large quantities, investigate local recycling programs that handle cooking oils.
Maximising Oil Health Benefits
· Unrefined vs. Refined Oils: When choosing oils, it’s important to distinguish between refined and unrefined varieties. Unrefined oils, often labelled as virgin or extra virgin, retain more of their natural nutrients and flavours, making them ideal for dressings and low-heat applications. Refined oils, which have been processed to remove impurities, have higher smoke points and are better suited for high-heat cooking.
· Health Benefits: Different oils offer various health benefits. Olive and avocado oils contain monounsaturated fats, beneficial for heart health. Nut and seed oils, rich in omega-3 fatty acids, support cardiovascular health and can add unique flavours to dishes. Coconut oil, known for its medium-chain triglycerides (MCTs), has anti-inflammatory and anti-fungal properties, making it a valuable addition to your diet.
Practical Tips for Cooking with Oil
· Avoiding Excessive Oil Use: Balancing the amount of oil used in cooking is key. Too much oil can lead to greasy dishes and unnecessary calorie intake, while too little can affect cooking efficiency. For frying, use just enough to coat the pan. When roasting, tossing ingredients in a small amount of oil before cooking can ensure even coverage without excess.
· Caring for Non-Stick Pans: Even non-stick pans benefit from a light coating of oil. This prevents the non-stick coating from breaking down at high temperatures and extends the pan’s lifespan. Using a spray bottle for oil application can help control the amount used without relying on commercial sprays with additives.
By understanding how to store, select and use cooking oils properly, you can enhance the flavours of your dishes, maximise health benefits and avoid common pitfalls that compromise both your meals and your well-being. Incorporating a variety of oils into your culinary repertoire not only diversifies your flavours but also contributes to a balanced and nutritious diet.
