Vegetable oils: discover the right ones for cooking, seasoning, frying

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Robert Maurer

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How to regulate yourself in the kitchen withoil? The problem is not only the quantities, but also the type of oil to use, depending on whether you are preparing a recipe, frying a food or having to season it raw.

Of course, the olive oil it always remains the most valuable and healthy, but we also have other vegetable condiments available, which combined with the right dishes, allow to enhance its properties and flavor. Here is a practical handbook, suggested by the doctor Giulia Sturabotti, medical expert in nutrition, to season to perfection.


For the sauté: seed oil

You can get a healthy and tasty sauté with 1 tablespoon of corn oil and 1 water, but add the vegetables within a minute to prevent the sauce from starting to "smoke".

For the baked fish: soybean oil

To prepare the fillets in the oven, which need to cook a little, it's ok soybean oil enriched with vitamin E, which "protects" polyunsaturated fats from oxidation. The (marked) flavor is combined with originality with the notes of the sea.

For the pan-fried slices: coconut oil

When you quickly stir the veal slices, you can use virgin coconut oil, which, compared to the refined one, preserves all its nutritional and organoleptic characteristics intact.


For the pasta salad: sesame seed oil

With sesame seed oil flavor even the simplest cold pasta, such as the one with cherry tomatoes and basil.

For the legume soup: linseed oil

Linseed oil is ok: its aftertaste, which is reminiscent of hazelnuts, looks great in legume soups.

For vegetable crudités: pumpkin oil

To enhance the flavor of mixed salads and vegetable crudités, focus on the strong and rich taste ofpumpkin oil.


For the vegetables: peanut oil

The taste ofpeanut oil, reminiscent of toasted seeds, it is ideal to accompany zucchini, carrots and cauliflower.

For the fish: high oleic sunflower oil

It is ok that of "high oleic" sunflower, that is, rich in monounsaturated fatty acids (such as the oleic oil of olive oil), which resist heat well.

For the meatballs: olive oil

When you indulge in greedy meatballs, focus on olive oil: withstands high temperatures without altering and has a delicate flavor.

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