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Home , Baking, Balsamic vinegar, Cooking oil, Olive oil, Vinegar

University of Kentucky College of , and Environment FCS3-628 Cooperative Extension Service

Savor the : with and Heather Norman-Burgdolf, Annhall Norris, and Janet Mullins, Dietetics and

ils and vinegars are per- fect for adding great flavor andO health benefits to any dish. There are many different types of oils and vinegars to cook with that can be both flavorful and healthy. Oils are known for their anti-inflammatory, anti- bacterial and antioxidant prop- erties. Vinegars have been used for centuries for their “heal- ing” properties because of the antioxidants that they contain as well. Knowing what types to use for different dishes is the best way to get started in add- considered healthier choices. In gests, virgin and extra-virgin ing more flavor to your meals. this publication, we will discuss oils undergo minimal olive , , processing and have the stron- Oils oil, oil, and gest flavor. These may be the oil and the best uses for each most expensive on the shelf. If There are many different (Table 1). used for cooking, they should types of oils used in cooking. be used at very low tempera- Each has different properties, tures. These oils are used best , and uses in the kitchen. Olive oil is a common cook- in scenarios where the flavor of Some are more expensive than ing oil that has many health the oil can come through, such others and have a healthier pro- benefits. Many have started as dressings, drizzlings, file. Each oil has different levels using olive oil in place of mar- marinades, or added at the end of unsaturated and saturated garines and . Olive oil is of food preparation for a burst that affect each oil’s health a great addition to any meal be- of flavor. benefits overall. Oils with cause of its robust flavor. There higher levels of unsaturated Olive oils that aren’t virgin are different types of olive oils fats, such as monounsaturated or extra virgin are better choice such as virgin and extra-virgin or polyunsaturated fats, are for higher heating purposes. olive oils. As the name sug- These are great for sautéing or

Cooperative Extension Service | Agriculture and Natural Resources | Family and Consumer Sciences | 4-H Youth Development | Community and Economic Development , but not . This oil has a light flavor, making it Vegetable and canola oils may be a more cost-effective a very versatile oil that can be don’t have as many healthy fats option to have on hand at all paired with just about any dish. as olive oil, but are still excellent times. Canola oil has a higher smoke choices when trying to reduce Not only is the flavor profile point than olive oil, which the amount of saturated in of olive oil a great benefit for makes it desirable for cooking the diet. Some health benefits cooking, but also has a list of at higher temperatures such as may include reduced risk of health benefits. The Mediterra- frying, sautéing, roasting, bak- , nean diet, which has been con- ing and . Canola oil may sensitivity, cholesterol levels sidered a gold-standard heart also be used to replace butter or and inflammation. Overall, , is found to be rich , for preparing salad there are numerous benefits to in olive oils. Many research dressings, and mari- consuming and cooking with studies confirm that olive oil, nades, and for nonstick . -based oils like canola and vegetable oils. rich in monounsaturated fats, are the type of fat that is con- Vegetable oil is simply a com- sidered a “good fat” and may bination of several plant-based Peanut oil requires very high reduce the risk of rheumatoid oils. The amount of unsaturated temperatures before it begins arthritis, , , fats differs in vegetable oils be- to break down, so it is great for and inflammatory bowel dis- cause the combination of plant- cooking methods that use very ease. Due to all of these health based oils may be different in high heats like stir-frying, deep- benefits, olive oil has become one brand from the next. Vege- frying, or pan-frying. This is the a desired staple in everyday table oil is very similar to canola oil typically used in restaurant cooking. oil in that it is a multi-purpose settings. It is not commonly Canola Oil oil and is very affordable be- used in baking or other types cause it is typically produced of cooking because it may add Canola oil is one of the most from subsidized crops. Due to an unwanted flavor. If trying to commonly used cooking oils its mild flavor, it is commonly increase healthy fats in the diet, found in the American kitchen. used for baking, sautéing, roast- this may not be the best option, It is made of crushed canola ing, making marinades and salad with fewer monounsaturated and is known for being dressings. fats than vegetable, canola, and lower in . Canola olive oils.

2 Table 1. Oils and their uses. Type of Oil Heat Uses and Applications Example Olive oil Low Sautéing, marinades, salad dress- Mix with Italian and ings, drizzlings serve with for dipping Canola oil Moderate Sautéing, baking, grilling, roasting, Lightly coat prior marinades, and salad dressings to roasting Vegetable oil Moderate Sautéing, baking, grilling, roasting, Coat your pans for non-stick marinades, and salad dressings baking Peanut oil High Stir-frying, deep-frying, pan-frying for deep-frying whole Moderate Sautéing, baking, frying, roasting, Apply to chicken prior to as well as cosmetic uses (skin, hair, roasting in place of butter lip care)

Coconut Oil occasionally in small amounts. egars with very different tastes. Coconut oil has recently Rather than ingesting, coconut Some of the more popular become popular in cooking. oil may have more cosmetic ones you might have heard of Coconut oil is a byproduct of benefits such as improving skin are balsamic , red mature and has a and hair, alleviating dry skin, or vinegar, and vinegar sweet, slightly nutty that serving as a lip balm. (Table 2). gives food a tropical flavor. Although some oils are a Coconut oil should actually be healthier option, they are still called coconut fat because it is fats that have calories and a There are three different solid at room temperature, but recommended amount of intake grades of balsamic vinegar: has a low of 78 each day. According to the traditional, commercial and degrees Fahrenheit. Coconut oil USDA’s guide to daily food balsamic vinegar. has many uses in the kitchen, intake, MyPlate, adults should Traditional balsamic vinegar such as roasting, baking, frying, consume 5-7 teaspoons of oil is aged for a minimum of 12 and sautéing. It can also be used a day. For more information years and comes from only in place of butter or shorten- about oil and serving sizes, visit two regions in , ing in most baking recipes. It www.choosemyplate.gov. and Emilia. It is an expensive should be kept in a cool place product. Condiment and com- out of sunlight. Flavored Vinegars mercial grade balsamic vinegars will not be as high quality as Coconut oil is more than 80% Vinegars are easy to use traditional, but are more af- saturated fat, much higher than and store in your home, but fordable and quite suitable for or butter, and provides 121 most importantly, they are general use as an ingredient. calories per tablespoon. Some the perfect addition to your people believe the different everyday cooking ingredients Balsamic vinegar is most of- structured fats in coconut oil that add lots of flavor with few ten used as a flavoring in salad make it a healthier option, but calories. Vinegar’s tangy taste dressings, vegetables and meat evidence is lacking to make this comes from the acetic that dishes. It may be drizzled over conclusion. Like any saturated it contains. There are several salad greens or roasted veg- fat, coconut oil should be used different types of flavored vin- etables to add a woodsy, sweet,

3 flavor. It also pairs well with chicken, , and many . Not only is balsamic vinegar great for cooking, but there are potential health ben- efits to consuming this prod- uct as well. Balsamic vinegar contains antioxidants that may help reduce the risk for illness- es and chronic diseases, yet more research is needed. Add- ing balsamic vinegar in your cooking can be an easy and quick way to get antioxidants in your everyday diet. Red Wine Vinegar As the name implies, red wine vinegar production starts with red wine that may be aged up to two years. Higher quality produce superior vin- egars and may be aged longer. The vibrant burgundy color and tart flavor make a distinc- tive contribution to marinades, salad dressings, and longer periods of time. Red Use a ratio of one-quarter cup brine. Some red wine vinegars wine vinegar is best paired with red wine vinegar to one-half may be more expensive because heartier such as , pork cup olive oil with herbs and they are made from a single and vegetables. It can also be for a traditional red wine wine source and are aged for used for dressings and . salad dressing.

Table 2. Vinegars and their uses. Type of Vinegar Pairs with Uses and Applications Example Balsamic vinegar Roasted vegetables, Salad dressings, sauces, Roast vegetables and toss meat including chicken drizzlings with vinegar prior to serving and pork, fruits such as peaches and Red wine vinegar Heartier foods such as Salad dressings, , Dash in pan toward end of beef, pork and veg- sauces, marinades, pickling sautéing vegetables to bal- etables such as carrots ance and potatoes Fruits, vegetables, chick- Salad dressings, soups, Toss with shredded cabbage en, pork sauces, marinades, pickling and to make a slaw

4 Red wine vinegar, as with supports their claims. The best “The Skinny on Fats,” Ameri- balsamic vinegar, is well known utilization of apple cider vin- can Heart Association, for its antioxidant and phenolic egar lies in the robust flavor it accessed September 1, properties. Although research can add to foods and beverages 2018, http://www.heart. org/en/health-topics/ is lacking in showing the direct while reducing the need for cholesterol/prevention- health benefits of consuming other high-calorie and-treatment-of-high- these vinegars, they are low in or ingredients. cholesterol-hyperlipidemia/ calories, fat and sodium which After looking at these dif- the-skinny-on-fats. make them ideal for healthy ferent oils and vinegars, it is Wongwarawipat, T., Papa- cooking at home. easy to see that many of them georgiou, N., Bertsias, D., Apple Cider Vinegar have very similar properties Siasos, G., & Tousoulis, and health benefits. It is im- D. (2018). Olive oil-related Apple cider vinegar is a portant to use ingredients in anti-inflammatory ef- fects on atherosclerosis: product of when moderation, but it can truly be potential clinical implica- from apples are broken as simple as drizzling some oil down by and . It tions. Endocrine, Metabolic or vinegar over vegetables or & Immune Disorders-Drug has a tangy, slight apple flavor a salad, or even cooking your Targets, 18(1), 51-62. that brings a lot of taste with chicken in olive oil instead of only adding a little bit of vin- margarine. Knowing how these egar. Apple cider vinegar can be ingredients work will have you used in many different recipes. preparing more foods at home It can be used for salad dress- in no time. Find a fun recipe ings, marinades, sauces, soups, and give them a try! added to hot drinks such as teas and even cold drinks, like References smoothies. “Flavored Vinegars and Oils,” As of recently, apple cider Colorado State University vinegar has been brought to Extension, accessed Septem- light as a health supplement. ber 1, 2018, http://extension. Weight loss claims from con- colostate.edu/topic-areas/ nutrition-food-safety- suming apple cider vinegar can health/flavored-vinegars- be found on the internet, but and-oils-9-340/. no human studies have shown “Olive Oil 101,” Michigan State this to be true. Some sources University Extension, ac- may encourage consuming cessed September 1, 2018, plain apple cider vinegar to curb https://www.canr.msu.edu/ hunger; however, ingesting vin- news/olive_oil_101. egar plain could damage tooth Sara, L., Hause, A., & Martel, P. enamel and irritate the throat (2015). On cooking: A text- and stomach. Supplements are book of culinary fundamen- also available, but no research tals. Nueva Jersey: Pearson Education.

5 Basic Vinaigrette Servings: 5 Serving Size: approximately 2 tablespoons Ingredients: • 4 tablespoons vinegar (cider, balsamic, red wine, etc.) • 1/4 teaspoon • 1/4 teaspoon pepper • 1/4 teaspoon (yellow, Dijon, brown etc.) • 6 tablespoons vegetable oil (olive, canola, etc.) Directions: • Combine vinegar, salt, pepper and mustard in a mixing bowl with a whisk. Gradually add oil while mixing. Store covered in the refrigerator and stir before serving. Variations: Sweet Vinaigrette (Basic vinaigrette plus the following): • 1/4 teaspoon or Italian Vinaigrette (Basic vinaigrette plus the following): • 1 teaspoon powder • 1 teaspoon Italian • 1 pinch flakes Honey Mustard Vinaigrette (Basic vinaigrette plus the following): • 1 teaspoon Dijon or spicy mustard • 2 teaspoons honey Nutrition Information (basic vinaigrette): 148 calories, 16g fat, 2g saturated fat, 123mg sodium, 0g , 0g sugar

Recipe adapted from What’s Cooking? USDA Mixing Bowl.

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