O is for...

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Oils!

Oils are fats that are liquid at room temperature. They do not make up a food group but do provide essential nutrients. Some commonly used oils are canola, olive, sunflower and sesame. There are foods that contain oils like nuts, olives, mayonnaise, some salad dressings, avocados and some fish (salmon, tuna, mackerel, herring, trout, sardines). Blends of oils can be sold as “vegetable oil”.
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Because oils are a fat, they can be calorie dense. Most oils have high amounts of monounsaturated or polyunsaturated fats- these types of fat have the most health benefits. Some plant-based oils contain saturated fats, which make them more solid at room temperature. Some of these oils are coconut oil, palm oil and kernel oil.
Some popular ways oil is used:
  • Make your own salad dressings, marinades, dips and sauces.
  • Grill, saute, stir fry, bake or roast foods.
  • Coat pans to keep food from sticking.
  • Spread or drizzle on foods for flavor.
  • “Season” cast-iron cookware.
  • Substitute for butter, margarine or solid fats in recipes

Tips for cooking with healthy oils from Healthline:
  • The healthier oils listed here are generally safe for most home-cooking uses, including higher temperature cooking such as stir-frying and pan frying. We do not recommend deep-fat frying as a cooking method.
  • Any oil starts to degrade once it reaches its smoke point. So, if you accidentally let your oil smoke or catch fire, get rid of it and start over.
  • If oil smells bad, don’t use it. When an oil is stored too long it can become oxidized or rancid. It will have a distinct smell, and you should get rid of it.
  • Don’t reuse or reheat any cooking oil.
  • Buy cooking oils in smaller containers to avoid waste, and store them in a dark, cool place to keep them fresh longer.
Generally speaking, plant-based oils provide more health benefits than animal-based fats like butter, lard or shortening.  Try to choose oils with less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats. Explore and try different types of oil until you find one you enjoy!

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