Healthy Cooking Oils Columbia MO

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Clovers Natural Market
(573) 445-0990
2100 Chapel Plaza Ct
Columbia, MO

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Clover's Natural Foods
(573) 449-1650
2012 East Broadway
Columbia, MO
 
Clover's Natural Foods
(573) 445-0990
2100 Chapel Plaza Court and 2012 East Broadway
Columbia, MO
 
The Natural Way
(314) 961-3541
8110 Big Bend Blvd
Webster Groves, MO
 
Natural Health Organic Foods
(573) 339-0054
135 S. Broadview St.
Cape Girardeau, MO

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Clovers Natural Market
(573) 445-0990
2100 Chapel Plaza Ct
Columbia, MO
 
Clover's Natural Foods
(573) 449-1650
2012 East Broadway
Columbia, MO

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Clovers Natural Market
(573) 445-0990
2100 Chapel Plaza Ct
Columbia, MO

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Mother Nature's Health Market
(816) 415-4638
344 S State Route 291
Liberty, MO
 
River City Nutrition
833 S Kirkwood Rd
Saint Louis, MO
 
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Health Matters�Ode to Oils

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By Lisa Turner

You know by now which oils are the healthiest choices. But did you know that each of these has a slightly different use? For example, while canola oil and olive oil are both healthy cooking oils, canola oil has a higher smoke point—the temperature at which heated oils begin to emit smoke and impart an acrid flavor and aroma to foods—than olive oil, so it’s best used for frying; olive oil has a lower smoke point, so it’s best used for dressings, or added after cooking. In general, refined oils have a higher smoke point. Unrefined oils retain all of their natural flavor, color, and aroma.

OIL: Olive

FLAVOR AND COLOR: Ranges from pale yellow with a mild flavor to deep greenish-gold with an intense olive fragrance and taste

USES: Use for sautéing at medium heat; don’t use for frying or high-heat cooking. Use “extra virgin” grades for sauces and salad dressings, and as finishing oils.

HEALTH BENEFITS: High in monounsaturated fats; can lower harmful LDL cholesterol levels while raising beneficial HDL levels.

OIL: Canola

FLAVOR AND COLOR: Mild, neutral flavor and pale color

USES: Use for sautéing and baking; for frying, use high-oleic varieties, which have the highest smoke point. Not ideal for salad dressings or sauces.

HEALTH BENEFITS: High in monounsaturated fats and rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may reduce the risk of heart disease.

OIL: Coconut

FLAVOR AND COLOR: Full, slightly nutty flavor; white when refrigerated, clear at room temperature

USES: Use for sautéing, making sauces, and replacing butter in baking; don’t use for frying or high-heat cooking

HEALTH BENEFITS: Although it’s high in saturated fats, coconut oil may reduce total and harmful LDL cholesterol levels, while increasing beneficial HDL levels.

OIL: Red palm

FLAVOR AND COLOR:Orange-red in color with a rich, distinctive flavor

USES:Use for high-heat sautéing and frying, and as “shortening” in baking. Not the best oil for dressings or sauces.

HEALTH BENEFITS:High in antioxidant carotenoids and tocopherols, red palm oil may lower total cholesterol while increasing HDL levels.

OIL: Walnut

FLAVOR AND COLOR:Nutty and rich with a slightly bittersweet finish

USES: Use in salad dressings, in baked goods and sauces, and as a finishing oil; not for high-heat cooking and frying

HEALTH BENEFITS: High in polyunsaturated fats and ALA, walnut oil has a heart-protective effect.

Author: Lisa Turner

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