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FLAVORFUL OILS: A Tasteful Take on Healthy Fats
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(Reposted with permission from Today's Health and Wellness Magazine)
Fat paranoia. That was the all or nothing approach of the ‘80’s that grew out of the good advice to cut back on fat in the diet. In our rush to avoid the culprit we blamed for heart disease and chubby thighs, we collectively threw the baby out with the bathwater. Now that we are older, wiser, and not any thinner for our efforts, experts are urging that we eat a low fat diet, and pay attention to the source of the fats we eat. In fact, certain fats are essential for nerve function, hormonal balance, immunity, and even weight loss.
Those good fats are the ones that come from vegetable sources, naturally occuring in nuts, seeds, and certain fruits, like avocado. Extra virgin olive oil is the most popular of the healthy oils, but a delicious world of nutty, buttery and spicy oils awaits the adventurous cook. For cooking purposes, there are two categories of flavorful oils. The first is the oils that are cold pressed from premium nuts and olives and richly flavored right from the bottle. The second is the infused oils, made from mild olive oil or neutral flavored oil. Infusing herbs, citrus and vegetables into these oils opens up endless possibilities, as well as creating quick seasoning solutions on reserve.
After years of low fat cooking, it may seem crazy to add oil to a dish as a condiment. In fact, flavorful oils offer more bang for your fat calorie buck, and instead of hiding, they add a satisfying layer of flavor and a tantalizing scent. The tradition of drizzling intense oils like a sauce over finished dishes is an old one. A visit to Tuscany opened my palate to the singular ingredient that ties their cuisine together- peppery Tuscan olive oil, often poured from a jug packed with bay, thyme and rosemary leaves. Truffles and porcini mushrooms are infused into oil as a way of preserving their fragile essences. French walnut, pistachio, hazelnut and even pine nut oils are savored in salad dressings. Chinese and Japanese cooks employ intense toasted sesame and peanut oils for seasoning, and infuse oil with chilis, scallions and peppercorns. Indian mustard seed oil is often flavored with spices and drizzled over the finished dish.
Precious and subtle oils are best savored in combination with mildly flavored foods. Truffle oil is often drizzled over hot risotto, scrambled eggs, potatoes or pasta. Experiment with your favorite nut or flavored oils applied to mashed potatoes, rice and noodles just before serving, so the scent wafts up to your nose as you take a bite. Instead of butter, which melts when it hits your toast or baked spuds anyway, drizzle luxuriant healthy fats. Dipping oils made of olive oil and Mediterranean herbs are becoming common in supermarkets, but don’t stop there. Hearty whole wheat bread dipped in toasted nut oil or asian flavored sesame oil is a wake up call to taste buds expecting butter.
A key reason that some of these oils are added at the last minute is their fragility and subtlety. Using a pricey walnut oil to saute onions is a waste, as the flavor will fade and be overpowered. in general, walnut, pecan, hazelnut and almond oil should be served without heating. For more intensity, look for toasted nut oils, which have a stronger, smokier bouquet. Some flavored oils can be used for sauteing, if the flavors are strong, like the wok oils infused with ginger, lemongrass and garlic found in the Asian section of the store. Delicate leafy herb flavorings will fade a bit when heated, so a dash more oil at the end of cooking may be necessary. Each oil has a unique balance of fatty acids and a smoke point. The smoke point of each oil is the point at which it starts to burn and break down, destroying the flavor and healthful qualities. Grapeseed, Peanut and Avocado oils are high heat oils, and can be used once for high heat frying. Flavored olive oil is fine for sauteing. All cold press, unrefined oils should be kept refrigerated, as the omega 3 fats are perishable. If an oil smells rancid, discard it. Flavored oils should also be refrigerated, as their low acidity can make them vulnerable to bacteria.
Making your own infused oils is easy. Fats are flavor carriers, and it is the natural oils in herbs and spices that we are liberating when we chop and grind. Infusing oils is a process of transferring one very concentrated oil into a carrier oil. Pure citrus oil is extracted from the rind and used in baking, and also to make household cleaners. Soaking lemon zest in olive oil infuses a touch of that intense flavor. Once you try the methods outlined below, you will find that the possibilities are endless. Make your own basil oil from olive or grapeseed oil, or make combinations of rosemary, thyme, basil, roasted garlic and chilis. Sun-dried tomato, roasted red bell pepper and black pepper olive oil is finishing touch for garlic bread, pizza or pasta that will win raves. Stir fry oil infused with ginger, lemongrass, chilis and cilantro adds a Thai touch. Wild mushroom infused oil in a marinade for plain button mushrooms magically upgrades them. Citrus and herb flavored oils are quick marinades for chicken and fish, or veggies before grilling. Try the simple marinade recipe below, or just toss cubed chicken or shrimps with oil and salt and let stand until time to grill- your friends will think you fussed.
And remember, in moderation, fat is our friend. We just need to be selective about the friendly fats we use and enjoy them to the fullest.
OIL COMPOSITION SIDEBAR
Sat = saturated fat, MUFA =monounsaturated fat, PUFA=poyunsaturated fat, and included in pufa and also listed separately are: LN=Linolenic Acid, LL=linoleic acid
Almond Sat 8.2%, MUFA 69.9%, PUFA 17.4%, LN 0%, LL 17.4%
Avocado Sat 11.56%, MUFA 70.554%, PUFA13.486, LN 12.53%, LL .957%
Coconut Sat 86.5% MUFA 5.8%, PUFA 1.8%, LN 0, LL 1.8%
Grapeseed Sat 9.6%, MUFA 16.1%, PUFA 69.9% LN 69.6’% LL .1%
Hazelnut or Filbert Sat 7.4%, MUFA 78 %, PUFA 10.2%, LN 0, LL 10.1%
Macadamia Sat 15% MUFA 78.9%, PUFA 1.7%, LN 0, LL 1.7%
Olive Sat 13.5%, MUFA 73.7%, PUFA 8.4%, LN .6%, LL 7.9%
Peanut Sat 16.9% MUFA, 46.2%, PUFA 32%, LN 0, LL 32%
Pecan Sat 8%, MUFA 62.3%, PUFA 24.8%, LN 1%, LL 23.6%
Sesame Sat 14.2%, MUFA 39.7%, PUFA 41.7%, LN .3%, LL 41.3%
Walnut Sat 9.1%, MUFA 22.8%, PUFA 63.3%, LN 10.4%, LL 52.9%
(Source USDA Nutritient Data Library Website www.nal.usda.gov/fnic/foodcomp/
Infusions: garlic, roasted garlic, leafy herbs, twiggy herbs, lemongrass, citrus, pepper, chilis, sun dried tomatoes, roasted red peppers, scallions,mushrooms, truffles
Leafy Herb or Citrus Oil (Cold Infusion)
The old fashioned way would be to coarsely chop herbs and mix with oil and leave at room temperature for a week or so. This is quicker and safer.
2 cups fresh leafy herbs
(basil, oregano, tarragon, cilantro, watercress, dill, mint, sorrel)
Or 3 organic lemons or limes, 2 oranges, or 1 large grapefruit
3/4 cup mild olive oil, grapeseed oil, canola or soy oil, or peanut or sesame oil
HERBS:Wash and thoroughly dry herbs. In a food processor or blender, or by hand, mince herbs finely. Add oil and mix well. Let steep at room temperature for 3 hours, or refrigerate overnight.
CITRUS: Wash and dry fruit, Use a paring knife to strip the peel, leaving the white pith behind. Mince the peel and infuse in oil overnight.
Let oil come to room temperature before filtering through dampened cheesecloth, coffee filter or a thin tea towel. Pour oil into a clean jar and store in the refrigerator for up to 2 months, or freeze for 6 months.
Twiggy Herb or Vegetable Oil (Hot Infusion)
3/4 cup fresh rosemary, thyme, sage, lavender, bay leaf or ground spices dried chiles or black peppercorns, OR
1 cup dried mushrooms crushed, OR
1 cup sun-dried tomatoes,minced, OR
1 1/2 cups mild olive oil, grapeseed oil, sesame, canola or soy oils
Wash and thoroughly dry herbs. Remove stems and mince herbs finely. Put oil in a small saucepan and add herbs or vegetables. Over medium heat, bring to just bubbling. Reduce heat to low and stir for 30 seconds. Let cool for a few minutes and strain through cheesecloth while still warm.
Individual Pizzas with Cheeses and Oils
This recipe makes enough dough for 4 10 inch pizzas, and has suggested toppings for each one. For faster creation, use prebaked crust or frozen dough, buy slices of cheese at the deli, and just assemble and bake. Use your imagination when pairing cheese with oils- herb and garlic flavors go well with your favorite mediterranean cheeses. Just stick with milder cheeses if you want a subtle oil to stand out.
Recipe By: Robin Asbell
Serving Size: 4 pizzas, split a pizza between two people and serve salad and a vegetable.
1 package quick rise yeast
1 cup whole wheat pastry flour
1 1/2 cups bread flour, approximately
3 teaspoons salt
1 1/4 cups warm water
3 slices smoked gouda or mozzarella
2 teaspoons toasted hazelnut oil
1 tablespoon toasted hazelnuts, coarsely chopped
2 slices lowfat swiss cheese
2 teaspoons, lemon flavored oil
1 small roma tomato, thinly sliced
1/2 cup feta cheese, rinsed and drained
2 teaspoons tomato or chili oil
1/4 cup roasted garlic cloves
2 teaspoons roasted pumpkinseed oil
1/4 cup fontina cheese shredded
In a stand mixer or large bowl, mix yeast, flours, and salt. Mix in water until a soft dough is formed. Knead for 5 minutes. Coat dough ball lightly with oil in a clean bowl and cover with plastic wrap. Let stand in a warm place for an hour.
Preheat oven to 400 degrees.
For each pizza, cut dough in quarters and form each into a disk. Let rest for a couple minutes to relax. use your hands to flatten and stretch the dough to 10 inch circles. Place each on a pizza pan or sheet pan. Top one pizza with hazelnut oil and gouda, sprinkle over hazelnuts. Top the next with lemon oil, swiss cheese and tomato slices. Top another with oil and feta, and the last with pumpkinseed oil, garlic and fontina. Bake for 15 minutes, or a little longer until bubbly and golden. Serve hot.
Angelhair and Tomatoes in Flavorful Oil
A straightforward dish in which plain pasta takes on the flavor of the oil you choose. Sun-dried tomato oil, rosemary or thyme oil, roasted garlic oil would be classic renditions in the Mediterranean style, but nut oils or even asian flavored oils are deliciously unexpected.
Recipe By: Robin Asbell
Serves 2
2 cups cherry tomatoes sliced
1/4 cup flavorful oil
2 cloves garlic minced
1/2 cup basil or other leafy herb chopped
1 teaspoon salt
freshly ground black pepper
8 ounces capellini or angelhair pasta
Put a pot of water on to boil for pasta. Chop tomatoes, then take small handfuls of them and squeeze out the pulp over a bowl. Discard the pulp. In a medium serving bowl, mix the tomatoes, oil, garlic, herb and salt. Let stand for up to three hours. When ready to serve, cook pasta, drain and toss with the oil mixture in the bowl. Serve hot, with parmesan if desired.
Flavorful Oil Vinaigrette
This dressing recipe is good on most greens. If you are using a nut oil, a few toasted nuts will heighten the effect.
Recipe By: Robin Asbell
Serves 8
1 clove garlic
1 teaspoon salt
1 teaspoon sugar
1 pinch pepper
2 teaspoons dijon mustard
3 tablespoons mild vinegar, such as champagne or white wine
1/2 cup flavorful oil
Use a food processor or blender. With the processor running, drop the garlic down the feed tube to mince. Add the salt, sugar, pepper, and mustard, process and scrape down. Add vinegar, process, and with the machine running drizzle in the oil gradually.
Grilled or Broiled Veggies with Flavorful Oil
Fresh, high quality vegetables and fine oil are simply elegant. some combinations that are excellent are asparagus and lemon olive oil, zucchini and basil oil, broccoli and walnut oil, or mushrooms and sesame scallion oil.
Recipe By: Robin Asbell
Serves 2
1 bunch asparagus Or
1 bunch broccoli Or
2 medium zucchini Or
4 ounces button mushrooms
2 teaspoons flavorful oil
freshly ground black pepper
salt to taste
Wash and dry veggies of choice thoroughly. if using broccoli, slice florets an inch across and slice peeled stems to 1/2 inch wide strips. For zucchini, slice in strips 1/2 inch across and 4 inches long. If mushrooms are small, leave whole, or slice larger ones in half.
Preheat broiler and set rack 6 inches away from it. On a sheet pan, toss veggie of choice with 1 teaspoon of oil and grind pepper over to taste. Broil for 5 minutes and check for browning. When the top is toasted looking, flip the veggies and broil the ohter side for about 5. When the veggies are lightly browned, take them out. Drizzle with remaining teaspoon of oil, salt and serve hot.
To grill, preheat gas grill on high or light coals in a regular grill. When hot, toss veggies with 1 teaspoon oil and place on the grill. A grill wok or skewers are a good idea for smaller pieces of vegetable. Grill until lightly browned. Toss with remaining oil and salt to taste.
New Potato Salad with Flavored Oil Mayo
Freshly made mayonnaise is one of life’s great pleasures- feel free to make this one for other purposes. Using egg substitute cuts the saturated fat and alleviates the risks of the traditional raw egg base. The salad is simple, to show off the subtle essence of your oil.
2 pounds new potatoes, scrubbed and boiled until tender, then chilled
1/4 cup egg substitute (I used Better’n’Eggs)
1/2 teaspoon salt
1 pinch cayenne
1 tablespoon fresh lemon juice
1/2 cup flavored oil
3 ribs celery, minced
2 tablespoons minced chives or scallions
1/2 teaspoon salt
Freshly ground black pepper
(if you are using a leafy herb flavored oil, like basil, tarragon, or dill, add some fresh leaves just before serving)
Boil potatoes whole and chill thoroughly before adding dressing. To make mayo, measure egg substitute into a food processor or blender. Add salt, cayenne,and lemon juice and pulse to mix well. With the machine running, drizzle the oil in the thinnest possible stream into the egg mixture. It should whip to a mayonnaise consistency. Scrape out onto the potatoes and add celery,scallions or chives, and salt and pepper. Fold in mayo and adjust salt and pepper to taste.
Marinades with Flavorful Oils
The key to success in selecting oils for marinating is a choice of durable flavors. Many of the oils are enough on their own to do a quick flavor boost.Delicate unflavored nut oils will disappear in the heat. Mild herb flavors, like tarragon, will also be overwhelmed by strong meats or heat. Your best bets are citrus, garlic, twiggy herb and spice flavored oils.
For Chicken, Fish, Tofu or Pork Tenderloin
1 lb chicken breast, boneless skinless, or fish, or pork tenderloin, shrimps or scallops, or cubed or sliced firm tofu
1/4 cup apple or pineapple juice, or 2 tablespoon honey
2 Tbs lemon or lime juice or mild vinegar
1/4 cup flavorful oil
Whisk together liquids and marinate meats or tofu for at least 2 hours, fish and seafood for 1 hour. Grill as usual.
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June 13,6-9PM at Cooks of Crocus Hill,877 Grand Ave,St Paul MN(651)228-1333
Vegetarian Sushi
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Sushi doesn’t have to involve fish,
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July 10,6-9PM at Cooks of Crocus Hill, 877 Grand Ave, St Paul, MN 55105
(651)228-1333
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Beat the heat and lose the gluten
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July 11,6-7PM at Cooks of Crocus Hill, 3925 W 50th Street, Edina MN 55424
(952)285-1903
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July 24,6-9PM at Cooks of Crocus Hill, 3925 W 50th Street, Edina MN 55424
(952)285-1903
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Hands-on is the best way to learn
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