Sometimes we do not have enough time to think about everyday little things, which are nevertheless very important. But still, sometimes every housewife, when shopping in a supermarket, thinks about which oil is better to fry in?

What kind of oil do we choose?

When making a choice in the store, we try to choose a frying oil that is odorless and tasteless, cholesterol-free and cheaper. Many housewives do this. But in what oil is it better and more correct to fry? Let's take a closer look at the nuances.

Currently, there is a fairly large selection of vegetable oils that are used for cooking. But it should be noted that not all of them are suitable for frying. Now there are very different opinions as to which oil is more useful to fry. There are heated debates around this issue.

Recent studies by scientists in Europe have shown that it is absolutely not worth using flaxseed oil for heat treatment. The fatty acids contained in it, during heating, turn into trans fats, which are very harmful to human health, since they can lead to the development of malignant diseases. You can fry in corn, sunflower, mustard or olive oil. Nutritionists strongly recommend frying in oil that has the highest boiling point. From a medical point of view, this is the most acceptable option. These oils include: palm, olive, soy, corn. Their boiling points are as follows: soybean, corn - 180 degrees, sunflower - 120-140 degrees.

Why oils are useful

While talking about which oil to fry in is better and healthier, it is worth noting that you can find an incredible variety of similar bottles in stores on the shelves. But how are they different? If you look closely, you can see the inscriptions of the following character: "rich in vitamin E", "cholesterol-free", "hydrated", "frozen". It is difficult for an ordinary consumer to understand such nuances.

According to knowledgeable experts, the most beneficial in oil (vegetable) is valuable fatty acids. In any of them there are all three types: polyunsaturated, monounsaturated and saturated. The difference lies only in the ratio of proportions.

Saturated acids are necessary for the human body in small quantities. Their excess can lead to a violation of cholesterol and fat metabolism, which leads to atherosclerosis and coronary heart disease. There are many saturated acids in peanut, coconut and palm oils.

But unsaturated acids (fatty), on the contrary, are extremely useful, they regulate metabolic processes in the human body. Now a lot of talk is about polyunsaturated acids: omega-6 and omega-3. According to recent studies, they not only prevent the development of atherosclerosis, but also contribute to the destruction of existing plaques on the walls of blood vessels. Such acids are simply irreplaceable for humans, since the body itself does not know how to produce them, which means that it can only be obtained with food. The main source is vegetable oil.

What determines the usefulness of the oil?

Following traditions, we choose oil for frying from the usual list - sesame, sunflower, corn, but at the same time we completely ignore rapeseed, flaxseed, walnut oil. According to doctors, such a bias cannot be called correct, since it affects health. Therefore, you should not be limited to any one type of oil.

As you know, the beneficial properties of the product depend on the feedstock. But a lot also depends on the methods of spinning and cleaning. For example, vitamin E, which manufacturers talk about, is quite stable, but the less heat treatment, the more it will remain in the product.

Scientists believe that the most "live" oil, which contains the maximum amount of biologically active substances, is obtained using the cold pressing method. On the labels of such a product, there is usually an inscription - "cold press or first pressing". Such oil is only filtered to remove mechanical impurities.

The question arises as to whether it is possible to fry in cold-pressed oil? The answer is obvious. Such a product consists of 70-80 percent of monounsaturated fatty acids, and to be more precise, of linoleic and oleic. The beneficial properties of such acids are lost at temperatures above 90-120 degrees. And when frying, the temperature in the pan reaches 190-250 degrees. By cooking in cold-pressed oil, you kill the beneficial properties of the product and add very dangerous carcinogens to food.

Types of oil processing

The delicate butter, which contains a large amount of polyunsaturated acids, is very fuming in a pan and cannot stand sunlight. But there is also a very good way of processing the product, called extraction (organic solvents are used). According to experts, such oil goes through many stages of purification, but most of the nutrients are lost in this case. To increase the shelf life of unrefined product, oils can be attacked with alkali. The taste of such a product is no longer so bright, the color is faded, and some of the nutrients are lost. But there are also useful points. For example, all pesticides and heavy metals that may be present in the feed are removed.

Well, refined oil is practically impersonal: it does not smell and is completely light. If it was also deodorized, then we can say for sure that fatty acids are partially preserved in it, but vitamins and valuable substances are practically lost. Although most of the housewives prefer refined oil for cooking due to the lack of smell.

Also on the labels you can often find the inscription "frozen". What does this mean? And this suggests that waxes were removed from such a product. For this reason, at low temperatures, for example, in a refrigerator, the oil begins to cloudy and at the same time does not look its best. At the same time, it can be either refined or unrefined. It is worth noting that for all its advantages, refined little is not very suitable for frying, since it burns and fumes. Ideally, when deciding on which oil it is better to fry, you should still give preference to rapeseed, sunflower and olive oil.

Types of oils

To figure out which oil is more useful to fry, you need to understand how well a particular product tolerates the heating process. The most important property in this matter is how easily the oil turns and oxidizes during heat treatment. Oxidizing, it becomes harmful. Therefore, the lower the oxidation temperature, the less suitable the oil for frying. Such an important parameter for this product is also called the smoke point. It is when it is reached that oxidized substances become extremely harmful.

Coconut oil

This oil is 92% saturated fatty acids, and therefore it is very resistant to heat. Its smoke point is between 172-230 degrees. At room temperature, it has a semi-soft consistency and does not turn off for months, remaining fresh. In addition, the oil contains the beneficial lauric fatty acid. There is evidence that it helps keep disease-causing bacteria under control and improves cholesterol profile. If we compare different types of oils, then coconut oil gives a feeling of satiety for a longer period. It is worth choosing an organic cold-pressed product.

Ghee or butter

It was previously believed that frying in butter was very harmful. It is useful not only fresh, but also suitable for frying. In addition, it contains vitamins E and A, linolenic acid, which affects the process of losing weight, reduces inflammation. Butter contains 68% saturated fat and 28% monounsaturated fat, with a smoke point between 120 and 150 degrees. But still there is one drawback in it. In ordinary butter there are proteins and sugars, it is they that quickly burn on fire and turn black. To avoid such an unpleasant moment, you need to fry over very low heat or use purer ghee (Indian oil).

You can purchase it or prepare it yourself. To do this, melt good butter (homemade, from cows that ate grass, not compound feed) over very low heat, and then gradually bring to a boil. First, water is evaporated from the mixture, then the protein and sugar darken and stick together, the oil becomes a dark golden hue. It is at this moment that the solution must be removed from the heat and filtered with gauze. Sugar and protein remain in the gauze, and the pure oil is drained into a jar. The process itself is not too troublesome, but the result is worth it.

Olive oil

Many chefs are convinced that it is not worth frying in olive oil. And all of its beneficial properties during the heating process turn into harmful ones. However, this is not entirely correct opinion. Only 14% of the oil is saturated fat, but its smoke point is quite high: 200-240 degrees, depending on the degree of purity. Therefore, you can fry in olive oil. Famous chef Jamie Oliver in his popular blog recommends not only frying in unrefined olive oil, but also using it for deep frying. The maestro even advises to generously pour oil into the pan and use it repeatedly.

According to the researchers, although most of the fatty acids in olive oil are unsaturated, this product is still stable when heated to oxidation. But only this should be the first and cold pressed oil.

The best high-class product Extra Virgin (first pressing) retains the maximum amount of useful properties. This oil is best used as a salad dressing. It is heated at a temperature that allows it to fry foods with a high water content, such as vegetables. They are cooked at a temperature of 130-140 degrees. Products cut into pieces, eggs, meatballs, potatoes, dishes in batter or breading are also fried at a temperature of 160-180 degrees. Therefore, they can also be fried in this oil.

But refined olive oil is more suitable for frying food at high temperatures (230-240 degrees Celsius). Crispy dishes are already unhealthy. After all, you can still stew, bake and steam products, they are more beneficial to health.

Palm oil

There are many rumors about palm oil. However, it consists of saturated fatty acids, and therefore tolerates high temperatures (230 degrees). The best option is red oil - unrefined cold pressed, the smoke point of such a product is not inferior to coconut oil. It also contains a lot of vitamin E. The main problem is the fact that this oil is produced on an industrial scale, and therefore it is difficult to find out what quality it is imported to us.

Rapeseed oil

Cold-pressed rapeseed oil has a good ratio of fatty acids, and the smoke point is quite high (190-230 degrees). Finding a similar product in stores is not easy. But refined hot-pressed rapeseed oil is chemically processed, and therefore there is no need to talk about its usefulness. Still, it is considered good enough.

According to nutritionists, fried food is harmful in the first place. It can be allowed to itself only occasionally. But if you still think sometimes about which oil to fry potatoes in, then a high-quality olive oil is quite suitable. But its mixture with sunflower cannot be used. In addition, any oil that can withstand high temperatures can be used.

But whichever type you choose, you should still carefully watch so that the oil does not burn in the pan, forming harmful carcinogens.

Very often housewives prepare meat dishes. And they ask questions about what oil to fry cutlets, chops, meatballs in. And again, the choice must be made towards oils that are resistant to temperatures (olive, coconut). But nutritionists, for their part, do not recommend mixing vegetable and natural fats. So the choice is yours. In addition, experts advise against buying cheap olive oil (90 rubles) in supermarkets. Such a product is made from mixtures. A quality product costs from two hundred rubles.

Can you fry without oil?

Currently, the market is saturated with all kinds of utensils that allow cooking without oil. This method of cooking is more dietary and is recommended by doctors. Which pan can you fry without oil? If you plan on making healthier meals, consider purchasing a ceramic or Teflon-coated pan or stewpan. Having an expensive, quality frying pan can help you cook healthier foods and reduce the use of frying oils.

Instead of an afterword

In this article, we have tried to discuss the main types of oils that are considered the most acceptable for frying. We hope we have helped you understand the rather difficult question of which oil is best to fry in.

Image copyright Thinkstosk

Choosing a cooking oil is not easy, writes Michael Moseley.

When it comes to fats and oils, we are spoiled for offer. Supermarket shelves are full of all sorts of options. But lately, the choice has been confusing due to the huge amount of discussion about the benefits and harms of consuming different types of fats.

In the program Trust Me, I "m a Doctor", we decided to look from the other side, asking the question: "What fats and oils are best for cooking?"

To figure it out, we offered Leicester residents different types of fats and oils and asked our volunteers to use them in their daily food preparation. We also asked the volunteers to save the leftover oils for later analysis.

The participants in the experiment used sunflower oil, vegetable oil, corn oil, cold-pressed rapeseed oil, olive oil (refined and virgin olive oil), butter, and goose fat.

Samples of oils and fats after use were collected and sent to the School of Pharmacy at the University de Montfort in Leicester. There, Professor Martin Grootveld and his colleagues conducted a parallel experiment in which they heated these same oils and fats to frying temperatures.

When you fry or bake at high temperatures (around 180 degrees Celsius), the molecular structures of the fats and oils you use change. They go through oxidation - they interact with oxygen in the air and form aldehydes and lipid peroxides. At room temperature, something similar happens, only more slowly. When lipids go rancid, they are oxidized.

Consuming or inhaling aldehydes, even in small amounts, has been associated with an increased risk of heart disease and cancer. So what did Professor Grootveld's group find out?

“We found,” he says, “that oils rich in polyunsaturated fats — corn oil and sunflower oil — produced very high levels of aldehydes.”

I was very surprised, as I have always considered sunflower oil to be healthy.

"Sunflower and corn oils can only be used," says Professor Grootveld, "if you don't heat them like frying or cooking. It's a simple chemical fact that something we think is good for us turns into something not at all useful at standard frying temperatures. "

Olive oil and cold-pressed rapeseed oil produced much less aldehydes, as did butter and goose fat. The reason is that these oils are rich in monounsaturated and saturated fatty acids, and they remain more stable when heated. In fact, saturated fatty acids hardly go through an oxidative reaction at all.

Professor Grootveld mainly advises using olive oil for frying and other thermal processing: "Firstly, because fewer of these poisonous molecules are produced, and secondly, the molecules produced are actually less harmful to the human body."

His research also suggests that when it comes to cooking, frying with fatty acid-saturated animal fats or butter may be preferable to sunflower or corn oil.

"If I had a choice," he says, "between lard and polyunsaturated fat, I would use lard all the time."

Our research came as another surprise, as Prof Grootveld's team found in several samples sent by our volunteers, a couple of new aldehydes that had not previously been observed in experiments with heating oils.

"We have discovered something new for science," he says with a smile on his face. "This is the first time in the world, I am very, very, happy about it."

I'm not sure our volunteers would have been equally enthusiastic about the development of new, potentially toxic molecules as a result of their concoctions.

So what's the general advice of Professor Grootveld?

Above all, try to fry less, especially at high temperatures. When frying, minimize the amount of oil used, and also try to remove oil residues from the fried food, using a paper towel.

To reduce aldehyde production, use oil or fats that are rich in monounsaturated or saturated lipids (preferably more than 60% of one or the other, and more than 80% combined) and low in polyunsaturated fats (less than 20%).

Grootveld says the ideal "compromise" oil for cooking is olive oil, "as it contains about 76% monounsaturated fat, 14% saturated and only 10% polyunsaturated - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated fats."

When it comes to cooking, it really doesn't matter if the olive oil is first pressed. “The antioxidant levels in extra virgin foods are not enough to protect us from heat-induced oxidation,” he says.

His final advice is to always store vegetable oils in a closet, protected from light, and try to avoid reuse, as this also leads to the build-up of harmful by-products.

What you need to know about fats

• Polyunsaturated fats Contain two or more carbon-carbon double bonds. When consumed in foods such as nuts, seeds, fish, and leafy greens, they are beneficial for your health. However, the benefits of consuming sunflower or corn oils, while rich in polyunsaturated fats, are much less obvious.
• Monounsaturated fat They contain only one carbon-carbon double bond. They are found in avocados, olives, olive oil, almonds and hazelnuts, as well as lard and goose fat. With 76% monounsaturated fat, olive oil is a major component of the Mediterranean diet, which has been shown to significantly reduce the risk of heart disease
• Saturated fat They do not contain double bonds between carbon molecules. While we are encouraged to cut out saturated fat, especially dairy and other animal fats, the benefits are still disputed.

Butter is a long and well-known product from milk fats, rich in vitamins A, D, E, K, macro- and microelements, phospholipids and many other useful substances. Smooth beautiful skin, strong nails and chic hair are all the merit of the vitamins contained in the butter. And, despite the high content of cholesterol in it, its use is necessary for the body.

Butter in cooking

But can you fry food in butter? The answer is unequivocal - yes! It is not only possible, but also necessary. The most delicious, ruddy and crispy crust is obtained only with butter. You can never get such a crust when frying in vegetable oil - any professional chef will tell you. As one movie star of the last century said: “ When I retire, the first thing I will do is go to a restaurant and order a huge portion of fried potatoes in butter.».

By the way, any culinary master will confirm that the famous Viennese schnitzels, classic English roast beefs and natural steaks, as well as famous ones, are cooked only in butter. The use of vegetable oil in the preparation of these dishes is considered the height of unprofessionalism.

Frying in butter is better for foods that do not need long processing

Also, all recipes for frying meat in Norman cuisine, included in the "Golden Fund of Culinary Arts", are based on butter. For frying, you should choose only high quality natural butter.

However, there is one big "BUT" - if you are not a master cook, then it is better not to cook dishes in butter. It has a completely different temperature regime for frying, which must be strictly observed - otherwise the oil burns, smokes and spoils the taste of the dish.

However, if you need to fry eggs or reheat ready-made food, then within 3-5 minutes the oil will "behave decently" and you will get a delicious dish. Thus, for everything, it prepares quickly, you can use butter, but when you need a long heat treatment, it is better to use vegetable oil.

What to use for long frying?

• Do not use unrefined vegetable oil or oil marked "for salads" for frying. These oils are intended for direct consumption only, so they will smoke and foam in the pan.
• For long frying, it is recommended to use refined vegetable oils, because refining is an additional purification that helps to remove moisture and other substances from the oil, as well as increase its temperature mode of use. That is why refined vegetable oil is most suitable for long-term thermal treatments.

But it will be much more beneficial for health not to get carried away with fried food at all - this is not only harmful to the gastrointestinal tract, but also to the figure. It is better if fried pies and potatoes, meat and fish with a crust, scrambled eggs and pancakes become rare exceptions on your table. This will make them even tastier!

24/11/2017 05:44

Vegetable oils are an integral part of the human diet. They contain fatty acids that help break down solid animal fats. The phenomenon of the balance of cholesterol and polyunsaturated fatty acids in our body lies in the usefulness of the use of vegetable oils. However, a positive effect on the body is possible only with the correct use of this product. Of course, it is best to eat raw oils. But having learned how to properly use vegetable fats in cooking, subjecting them to heat treatment, you can safely use them without harm to the body.

The right choice of oil for frying - which one is less harmful to fry?

The harm from frying in oil appears at the moment when overheating occurs and free radicals begin to be released. They enter food, poisoning the body, and an excess of free radicals causes cancer.

To learn how to fry without harm to health, it is worth remembering that free radicals appear at the smoking temperature of the oil. Therefore, you need to fry food on moderate heat, reducing the cooking time, changing the oil more often and not using an unwashed pan several times.

It is also important to know that the refined oil has already been processed and cannot be used for cooking at high temperatures.

For frying, it is advisable to use unrefined oils, the smoke point of which is higher.

Table 1 shows the fume temperature of various types of oils.

Table 1. Fuming temperature of oils

The table shows that the most suitable for frying are: coconut, mustard, rice, sesame, olive, avocado and grape seed oil. You can use peanut butter for quick frying.

Corn and rapeseed oil are not used in high-temperature technological processes, as many toxins are formed, despite the high smoke point.

Oils are absolutely not suitable for frying: flaxseed, walnut. Sunflower oil in unrefined form has a low smoke point, and frying in refined form will not benefit the body.

A healthy combination of oils and vegetables: how to dress a salad?

Salads, sauces and dressings based on them give a special piquancy and aroma:

• Sauerkraut is a great addition to linseed oil. It can be used in other vegetable mixes where a pleasant bitterness is appropriate.
• Salads made from fresh and boiled vegetables are seasoned with olive oil. On its basis, dressings and mayonnaise are prepared.
• Cedar nut oil gives a unique aroma.
• Sea buckthorn oil will give an unusual taste and piquant note.
• Salads made from boiled vegetables and meat will take on a new taste if seasoned with pumpkin seed oil.
• In Chinese, Indian and cuisines, these dishes are sprinkled with sesame oil.
• Traditional vinaigrette is seasoned with sunflower or corn oil. You need to use unrefined cold-pressed oil.
• Salads made from carrots, kohlrabi, radishes, turnips, daikon go well with peanut butter.
• On the basis of coconut and rice oil, dressings are also prepared to complement vegetable mixes.

Do not use refined oils for refueling. It is also worth remembering that the shelf life of an open bottle is limited. Oil will be beneficial if stored in accordance with the conditions indicated on the package. Failure to comply with the conditions can be harmful to health.

Which oil is more useful to season porridge or side dish?

Healthy cereals and side dishes seasoned with vegetable oil will taste better and be better absorbed. Some oils do not lose their properties when heated, so they can be used in the cooking process. Those that lose their properties are best added to the finished dish - on the plate before meals.

Aromatic porridge and side dishes:

• Sesame oil is used for frying meat in pilaf. It gives a special taste to spaghetti.
• Flaxseed is added to a plate with buckwheat, rice and stewed vegetables. A tasty and healthy addition to side dishes can be a mixture of linseed, sunflower, peanut and olive oil. They can also be used individually.
• Spicy notes of cedar oil are combined with wheat, millet, spelled, pearl barley porridge and vegetable dishes.

Baking with vegetable oil

The dough preparation technology is often associated with the addition of a large amount of butter. Adherents of a healthy diet, refusing from animal fats, adapted the recipe, completely or partially replacing butter with vegetable oil.

Vegetable oil in baked goods - what to add:

• Without prejudice to the taste and texture of the text, half the norm of butter can be replaced with sea buckthorn.
• Grape seed oil can be added to muffin batter as it tolerates heat well and fills baked goods with grape flavor.
• Not sweet pastry will perfectly complement the aroma of cedar oil.
• Pumpkin oil is added to the dough for baked pies with sweet filling.

Canned food in vegetable oil with benefit

Vegetable oil in conservation - which one to add:

• Traditionally, sunflower, olive, and corn oil is used for canning vegetable preparations. An important condition is a long shelf life and the absence of a pungent odor, which can spoil the taste of the product during storage.
• In small quantities, grape seed oil is added to the blanks, but on condition that the blanks are eaten within 6 months - this is the shelf life of this oil. The same storage conditions for canned food, which include sesame oil.
• Beech nut oil is well suited for preserving vegetable preparations for long-term storage. Its taste is reminiscent of olive oil.
• But it is best to use mustard oil for canning. It has properties that contribute to better conservation of canned food: it does not oxidize, does not go rancid and is a natural antiseptic. Its shelf life is 2 years. This is more than any other.

Linseed, cedar, sea buckthorn and pumpkin oils cannot be used for canning. This is due to the short shelf life and rapid oxidation.

How to fry without oil: 9 proven recipes

Frying technology without oil

It can be difficult to give up fried foods at times. Sometimes this is required by a diet that must be adhered to according to the recommendations of a doctor or to reduce the calorie content of foods in order to lose weight.

The harm of fried foods is not in the heat treatment of the product, but in the use of frying oil, which overheats and harms the body or increases the calorie content of the dish. It turns out that you can fry without the use of oil! Such products have practically no contraindications.

To expand the range of dishes, it is better to stock up on special dishes:

• You can fry without oil in a Teflon pan. You only need to buy dishes from well-known manufacturers. The pan should be heavy enough with a layer of Teflon evenly applied.
• Bioceramic products are suitable for cooking vegetables.
• A cast-iron grill pan will become indispensable - you can fry both vegetables and meat without oil.
• The thick-walled stainless steel double bottom cookware is useful for preparing a variety of healthy dishes.

Recipe number 1. Fried eggs in a pan without oil

A Teflon frying pan or bioceramic dish will do. Pour 2-3 tablespoons of water at the bottom and wait until it boils. At this point, pour out the eggs, salt and pepper as desired. Wait until the protein curdles and the water evaporates. Carefully remove the eggs from the pan. Eggs prepared in this way are very tender and the product is easily absorbed by the body.

Recipe number 2. Mushrooms with onions, fried without oil

Preheat a Teflon frying pan, pour the onion into it, after cutting it into cubes or half rings. Add 2 tablespoons of water and fry until translucent. You can add 1 tablespoon of water during the frying process as needed. When the water has evaporated and the onion is ready, you need to fill in the mushrooms, cut into thin slices. There is no need to add water to the mushrooms - they themselves will release enough liquid. Typically, when it has evaporated, the dish is ready. This stir-fry can be used as a stand-alone dish, as a soup dressing, or added to mashed potatoes.

Recipe number 3. Beef on an onion pillow without water and oil

A deep stainless steel saucepan is suitable for this dish. The onion should be cut thinly, into rings or half rings. Beef should be chosen from a young animal. Prepare slices - thin slices 5-7 cm long, directing the knife across the fibers. Put the onion in a cold saucepan at the bottom, and lay slices of meat on top in layers, sprinkle them with salt, pepper, spices to taste. Top the meat with lemon juice (3 tablespoons are enough for 1 kg of beef). Turn on a slow fire, cover the saucepan with a lid, you cannot open it until cooked. It will take about 1 hour and 15 minutes to fry 1 kg of beef - it is worth watching how the juice is evaporated from the cooking dish so that it does not burn.

Recipe number 4. Fish fried in a pan without a drop of oil

Fish, peeled and cut into slices 2 cm thick, are placed in a thick-walled pan with foil on the bottom. It is important that the fish is on the glossy side of the foil, otherwise nothing will come of it. The golden crust and aroma of the dish in no way distinguish it from fish fried in oil. In addition, there is no need to roll it in flour, which reduces the harmfulness and calorie content of the product.

Recipe number 5. Pancakes, pancakes, pancakes

In a good quality Teflon frying pan without chips or scratches, the dough is fried without problems. Compliance with the temperature regime affects the quality of the product. A medium heat set on the burner will allow the dough not to burn and the inside will be sufficiently cooked. Adding butter to the dough during kneading will add calories to the dish, but it will fry in a different way - it will not form carcinogens, and the taste of the product will be like that of fried in butter.

Recipe number 6. Steak in a clean pan

Even a steak can be fried without oil. To do this, you need a Teflon pan. It should be heated to the maximum temperature. The bottom of the bowl is sprinkled with coarse salt, the meat is laid out and fried for 2 to 7 minutes on each side, depending on the preferred degree of roasting. It is not recommended to touch the meat at this time. In 2 minutes you can get a steak with blood, degree of roasting Rare, in 3 minutes - Medium rare, 4 minutes - Medium, 5 minutes - Medium well, 6-7 minutes - Well done.

Recipe number 7. Frying various types of meat

There are several ways to fry meat in a pan without using oil. Small pieces of boneless meat can be prepared by adding 1-2 tablespoons of water to the pan. In this case, it is better to use a Teflon pan.

Chicken breast slices can be fried in a modern stainless steel pan. You need to send the meat to a very preheated frying pan or stewpan, immediately cover with a lid and do not touch until the color of the meat turns dull - then it must be turned over and brought to readiness.

Any meat can be cooked on the stove in a thick-walled vessel, preferably cast iron, wrapped in foil. Determine the cooking time based on the weight of the product.

Pork and veal can be fried in a pan without oil, after keeping the meat in a mustard or onion marinade. You need to cook it in a Teflon-coated pan. The marinade will not allow the meat to burn, it will not stick to the pan, it will cook well.

Recipe number 8. Grill pan - a godsend for frying without oil

A quality, thick-walled grill pan is designed to be grilled without oil. It is suitable for heat treatment of any food: vegetables, fish, meat. It can be used to reheat ready-made food without using oil. To give the products a special taste, they are pre-marinated in various sauces. It can be a mixture of soy sauce, honey and spices, onion-wine sauce, or honey mustard.

Recipe number 9. How to deal with cutlets

Fish and meat patties can be fried without harm to health. You can fry cutlets in a branded Teflon pan without oil. When heated, meatballs will release their own fat, in which they will be fried. Fish cakes can be fried by adding water to the pan.

If you don't have a Teflon-coated pan in your home, any thick-walled pan will do the trick. Foil should be laid on its bottom. In this case, neither water nor oil needs to be poured. The foil will not stick to the pan and the product will cook well if the cutlets are placed on the glossy side. This is due to the fact that the glossy surface gives off heat, while the matte surface absorbs.

Vegetable cutlets also need to be fried on foil to avoid deformation.

Finally

You should not buy a large supply of oils for home cooking. A good quality product usually has a short shelf life. In this case, the bottle must be protected from sunlight. Usually they forget about it, the expiration date expires, so it is better to buy small bottles.

When opened, some oils are stored for no more than 1-2 months, and then they undergo oxidation. The use of such a product can be very harmful. Therefore, you need to buy the next type of oil that you want to use for food after the previous one ends. (No ratings yet)

Supermarket counters offer such a wide selection of vegetable oils that they literally discourage modern housewives: it is difficult to choose which oil to fry in.

Maybe you need to cook with avocado seed oil? Is meat fried in sesame oil tastier? Almond, flaxseed, coconut, soy, grape seed ... Just dizzy from this variety!

What oil to fry in: tips from chefs from different countries

Let's turn to the advice of chefs from different countries to determine which oil is best to fry.

Italian chefs, along with Spanish and Greek, are most often used for cooking olive oil. This is mainly due to the fact that a large number of olive trees grow in the Mediterranean.

However, olive oil is a really healthy and dietary product. It contains monounsaturated fatty acids, in particular oleic acid, which, according to scientists, lowers the level of "bad" cholesterol.

But you shouldn't assume that olive oil is the most valuable vegetable oil: it is inferior to flaxseed oil in terms of the content of omega-3-unsaturated fatty acids, and sunflower oil in terms of vitamin E.

Most often, olive oil is used for dressing salads, making sauces. However, it is quite possible to fry in olive oil, unlike, for example, flaxseed oil, which is recommended to be used only cold - added to cereals, salads.

When frying in any oil, one should take into account the so-called "smoke point", which is different for each oil. Olive oil has a relatively high smoke point (about 190 ° C) and is therefore quite suitable for frying.

Top advice from chefs- do not wait until the oil begins to smoke: firstly, the oil loses its properties when heated, and secondly, it is dangerous for the cook inhaling fumes.

What oil is fried in Asia

Soybean oil is the most popular in Asian cuisine. It has a high smoke point, therefore, it is excellent for frying and high temperatures, it contains 50-60% of polyunsaturated fatty acids. In addition, the use of this type of oil has a positive effect on the human nervous system.

Soybean oil It is used for frying vegetables, shrimps, fish and even meat, gives dishes an interesting delicate taste.

Stir-fry frying is also popular in China - when the chef fries food in hot oil very quickly, stirring constantly. For this roasting technique, Asian chefs most often use peanut butter. Peanut butter is convenient because it is consumed four times less for frying.

When choosing which oil to fry in, pay attention to peanut butter. Peanut butter has a high smoke point, so it is even suitable for deep-frying and hardly burns out. But do not forget that peanut butter has a pronounced smell and taste and can be a strong allergen.

France is a trendsetter not only in clothing, but also in the kitchen. Haute French cuisine is escalopes, duck breasts, chicken sauté with vegetables. Such popular French dishes are usually cooked over high heat or deep-fried. Therefore, French chefs use oils with a very high smoke point for cooking.

Corn oil used for frying in a pan, olive - for cooking tender sauté and stir-fry dishes, on rapeseed oil it's better to fry the fish, and sunflower, corn, or even grape seed oil used for deep-fat frying.

1. When frying, heterocyclic amines are formed, which have a detrimental effect on the cardiovascular system. Do not overheat oil and food to minimize the absorption of harmful substances.
2. If the oil is heavily smoked in the pan, it is better not to use it and replace it with a new one.
3. Sunflower oil is quite versatile, but for cold dishes it is better to use unrefined oil with a more distinct aroma of seeds.
4. In order to increase the shelf life of vegetable oils (sunflower, olive, linseed), you can add grape seed oil to them - it is resistant to oxidation.
5. Olive oil absorbs all kitchen odors easily, so it should be stored in a cool place and sealed container.
6. Sesame oil is widely used to prepare exotic oriental and Asian dishes. It is better to fry in light oil, and dark oil should be used cold.
7. Use oil in reasonable doses, because the most important advice from cooks is that food should not only be tasty, but also healthy!

Refined vegetable oil

The cheapest oil in every store. It has a relatively high smoke point, contains no saturated fats, is virtually devoid of its own flavor and aroma, and is seemingly ideal for frying.

But there is one caveat. This is not too advertised, but as one of the stages of the extraction of vegetable oils, which are then subjected to purification, a chemical method is often used - the seeds are treated with chemicals in order to extract the maximum oil from them.
Oil purification and deodorization is also not a mechanical, but a chemical process, so there is not so much in common between the oil that is squeezed from the seeds and the one on the supermarket shelf. In general, this oil can be used for any kind of frying, but if there is such an opportunity, I would advise not to get carried away with it.

When to fry in refined vegetable oil:
when it is necessary to avoid the appearance of foreign tastes;
when you are deep-fat or high-temperature cooking.

Can I fry in olive oil?

When asked if it is possible to fry in olive oil, the answer is unequivocal: yes. Olive oil is one of the best for frying - it can heat up to very high temperatures (170-180 degrees) without splitting and losing its valuable properties.
In order for food fried in such oil to go for the good of the body, you need to understand all the intricacies of the process.

Olive oil is high in calories, does this mean that foods during frying will become more high in calories?

Olive oil contains about 900 kcal per 100 ml. But at the same time, it is almost entirely composed of unsaturated fatty acids.

Unlike saturated ones, they are well absorbed by the body. It is believed that the main component of olive oil - oleic acid - helps to reduce the level of "bad" cholesterol and increase the level of "good". In addition, it improves digestion and metabolism.

Thanks to the high heating temperature, olive oil cooks food faster, which means it retains more nutrients. The protective layer formed on the surface by proteins prevents large quantities of olive oil from penetrating inside.

As a result, foods do not become more fatty, and vitamins and minerals are preserved. Thus, the calorie content of the dish does not increase, but the benefits remain.

What oil is better to fry, extra virgin or refined

Extra virgin olive oil of the highest grade (first pressing) retains the maximum of its beneficial properties. It is better to add it to salads as a dressing.

The heating temperature of this oil allows you to fry foods with a high water content, such as vegetables, without harm. They are cooked at 130 ° C-140 ° C. Foods cut into pieces or instant food, such as egg dishes, potatoes, meatballs, semi-finished products, dishes in batter or bread crumbs, are fried at a temperature of 160 ° C-180 ° C. They can also be fried in this oil.

Refined olive oil is more suitable for frying food at high temperatures (up to 230 ° C-240 ° C). Remember that foods cooked with a crispy crust are no longer good for your health. In addition to frying, there are other cooking methods such as stewing, baking, or steaming. They are more suitable for a healthy lifestyle.

Whichever oil you choose, make sure it doesn't burn in the pan. In this case, it forms harmful substances with carcinogenic properties.

Can I fry in olive oil mixed with sunflower

Perhaps such a product will cost you less, after all, natural extra virgin olive oil costs quite decent money in our country. But you cannot fry on such a hybrid of oils.

This is due to the difference in the combustion temperature - for sunflower oil it is lower, and it will begin to smoke even when the olive oil is just warming up. Consequently, we again get substances toxic to the body.

Secrets of frying in olive oil

Culinary experts recommend using dishes with a small diameter and high walls for frying in olive oil. This will allow more oil to be used in a smaller area as it expands when heated.

The food should be laid out gradually in order to avoid a sharp drop in the temperature of the oil. They must be dry to prevent splattering of oil. In addition, you can pre-marinate meat in it, including for charcoal cooking. This will make it more juicy and tasty.

Reuse of oil in the pan is permissible if it has not been heated above 190 ° C.

Store frying oil in the refrigerator

It is known that over time, oils lose their properties and deteriorate. It is best to use them within the first year after manufacture. If you put olive oil in the refrigerator, it will naturally sediment. This is not harmful - the sediment completely disappears when heated.
A dry, dark and cool place without foreign odors is more suitable for storing oil.

Conclusions:

In our country, there is a misconception that extra virgin olive oil cannot be heated to the temperature required for frying, although the maximum heating temperature for olive oil is 210 ° C, which is much higher than the 177 ° C required for frying. Frying with olive oil has been widespread in the Mediterranean for centuries.

Frying with unrefined olive oil when brought to a boil does not harm and does not significantly change the chemical composition of the oil while observing the maximum heating temperature, and is still beneficial due to the polyphenol content and high levels of oleic acid, which remains stable and does not oxidize so easily.

Alternatives such as canola, soybean and corn oil are less stable, contain almost no polyphenols, and can degrade into hazardous, toxic by-products at high temperatures due to accelerated oxidation. Olive oil, coconut oil and palm oil are the most stable fats when frying.

So: The maximum heating temperature for real olive oil is 210 ° C, which is significantly higher than 177-191 ° C, which is necessary for most types of heat treatment. If the acidity of the olive oil is high and / or contains impurities (which is often the lowest grade from most oil producers), the maximum heating temperature can be lowered to about 10 ° C. However, you should fry food using high quality olive oil and avoid mixing with other types of oils.

When to fry in olive oil:

when you need to give the product a pleasant aroma of olive oil;
when the roasting temperature can be high.

Can I fry in butter?

Often in culinary recipes we are recommended to fry this or that product in butter. Sometimes this is dictated by the future taste of the whole dish, and sometimes by concern for our health. After all, it is known that mixing butter and vegetable oil during frying is harmful to the stomach, liver, and blood vessels.
Therefore, if the recipe, for example, provides for the addition of sour cream or cream, then it is safer to use butter when frying.

However, many housewives claim that it burns in a frying pan, and when they meet such recommendations in the recipe, without hesitation, they use margarine. This is the worst thing you can do! Although frying on it is more convenient, but the harm from margarine is much greater than if you mix animal and vegetable fats.
It is he who increases the risk of heart attack and stroke, is deposited on the body in the form of extra pounds and contributes to the manifestation of cancer.

In addition, the taste of a dish prepared using margarine is strikingly different from that when using natural butter. Therefore, if it is written: "fry in butter", then it is necessary to do just that.

Butter is about 80% fat, with the remainder being contaminants such as milk protein and water. It is rich in vitamin A, but also in saturated fat, which makes up about 50% of the total oil. When butter is heated, those very impurities begin to burn in it rather quickly, and the butter begins to darken and emit a nutty aroma.
Frying in butter is very convenient if you want to quickly get a golden brown crust, and if you do not allow butter to overheat, the products fried in it acquire a pleasant taste.

At the same time, let's not forget that everything said above refers to real butter: alas, some manufacturers add low quality vegetable fats to it, which is immediately visible if you dissolve a piece of such butter in a pan.

When to fry in butter:

when you need to slowly roast food in oil;

when the roasting temperature is not too high.

How to fry in butter so it doesn't burn?

1. First of all, if the cooking time is short, then it will not have time to do it. For example, if you cook scrambled eggs.

2. If we fry for longer, we should not overheat the pan. The algorithm is as follows: put the pan on the fire; wait until it warms up well; put a piece of butter; when it melts, put the desired product; then we reduce the heat and continue cooking without letting the butter burn.

This advice is very popular on the network (I myself have repeatedly used it):

3. But what to do if the dish has to cook for a long time? Here you have to work a little.
Let's make ghee out of butter. We will cook it only once, but we will be able to use the fruits of our labor for a very long time.

Look, I deliberately threw 2 pieces of butter on a hot frying pan and photographed. In the photo: on the left - the usual from the store, on the right - ghee. The usual starts to burn very quickly, the ghee melts without burning.

How to properly melt butter?
This can be done in an ordinary thick or ceramic skillet over low heat, and in a stainless (but not in aluminum!) Saucepan with a thick bottom, if you intend to heat a lot of oil at once in reserve.

I do it differently. I put a piece of thick cloth folded in half in a saucepan on the bottom, pour water and put it on the fire. I put sliced ​​butter in a glass jar and put the jar on the cloth.
That is, I cook ghee in a water bath.
A half-liter jar fits about 450 grams of the original product.

After the water boils, I reduce the heat to the smallest so that the boil is barely noticeable.
If this cannot be done on your stove, then I recommend another method so that the glass jar does not burst. You can use two pots of different sizes, so that one is a few centimeters smaller than the other in diameter.
Pour water into a large saucepan, put the smaller one inside, so that it rests on the sides of the large one with its handles, and is immersed in water.
This is another version of the water bath.

The oil is heated quite quickly, but this is not the product that we want to get, and therefore we are waiting for the foam to appear on top. It is not worth taking it off right away, since for some time, under the influence of temperature, the milk protein will still separate.

After about half an hour (maybe more), carefully remove the foam, turn off the heat and let the oil cool slightly.

Cover a fine sieve with gauze or a wide bandage folded 4 or 8 times, and carefully pour the oil into another bowl.
Make sure that the white mass does not go from the bottom, otherwise it will be necessary to strain again.

You can put the strained product in the refrigerator for use if necessary. What remains not strained, put in the refrigerator and wait for it to freeze.
You will see that a thick layer of butter has formed on top, and regular milk below. This oil can also be used, but do not store it for long.

We also have some foam left. In order not to fool myself, I immediately spread it on bread and eat it with pleasure. No foam, no problem.

It should also be mentioned that the longer the oil is heated, the longer it can be stored without a refrigerator.

Ghee can be used for baked goods, sandwiches, cereals, pasta, and other dishes where you usually put butter.
And most importantly, you can fry in such oil. The taste of ghee is different, however, many people like it even more than usual.
In addition, it does not contain milk proteins, and therefore everything that is cooked with it can be safely eaten by people with lactose intolerance.

And, of course, you can buy ghee (or ghee). Such oil can be stored for a long time and is actively used in Indian cuisine and other cuisines of Southeast Asia, as well as in traditional medicine. Like regular butter, ghee contains a lot of saturated fat, but unlike its relative, it has a high smoke point - about 250 degrees, which makes it suitable for deep frying.
In general, keeping a small jar of ghee in the refrigerator for frying occasionally can be a good idea - like butter, it works great for frying or simmering vegetables, but won't burn if you accidentally overheat the pan.

When to fry in ghee (ghee):
when you need to quickly get a golden brown crust;
when you need to slowly roast food in oil;
when you need to give the product a pleasant nutty flavor;

Based on materials from phistashka.ru, kuking.net, vitaportal.ru, arborio.ru

"Butter". Film from the cycle "Food is alive and dead"
The next issue of Sergei Malozyomov's documentary cycle "Food is Living and Dead" is dedicated to oil. Which one to choose - trendy olive or traditional sunflower?
When Should You Be Afraid of the Palm Oil Label? The authors of the program visited the place where they make this product, which is frightening to many.
What are trans fats? Why are they still afraid of them in Russia differently than in Europe and America? What diseases do they cause, and why can ordinary baked goods be fatal?
And also - rehabilitation of butter. Why did scientists put it back on the list of healthy foods?

Interesting fact:

Scientists do not recommend cooking with sunflower oil
Cooking with vegetable oils releases hazardous chemicals that cause cancer. This is the conclusion reached by British researchers from Oxford University.

Vegetable oils for cooking, such as sunflower and corn oils, popular among many millions of housewives, when heated, release carcinogens that can lead to the appearance of tumors and other dangerous diseases. British scientists recommend that people fry food in olive oil, coconut oil, butter, or just pork fat.
A series of experiments refuted the popular view that vegetable oils containing polyunsaturated fats, including sunflower oil or corn oil, which are very popular in Russia, are healthier than saturated fats, which are rich in animal products. Scientists have found that heating vegetable oils leads to higher concentrations of aldehydes, which are linked to cancer, heart disease, and dementia.

Researchers have found that the content of toxic carcinogens in the traditional English dish Fish and Chips, fried in vegetable oil, is 100-200 times higher than the daily limit set by the World Health Organization and considered safe for humans. In contrast, frying in butter, olive oil, or pork fat produces significantly lower levels of aldehydes. The lowest level is excreted when cooking in coconut oil, as shown by experiments.

And one more thing: many people know that it is impossible to heat food in a frying pan in which they have previously fried something with oil. Scientists from the University of the Basque Country conducted experiments that proved that the danger of reusing oil is not only in a blow to the liver.

The Basques burned three types of vegetable oils - sunflower, olive and linseed (they heated sunflower and olive oils for 8 hours a day, and linseed - 20) and then analyzed their chemical composition of food fried in this oil.

It turned out that the food contains aldehydes from vegetable oils, resulting from the decomposition of fatty acids. Some of them came out with steam, but a noticeable part still remained in food. Meanwhile, these aldehydes are the cause of malignant tumors, as well as Alzheimer's and Parkinson's diseases.

Be careful! Do not fry twice in the same oil.