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NutriPro All About Balance – Simple tips for using fats in the kitchen

Wednesday, July 17, 2019

Did you know that oils should be treated with care and are sensitive to light? Or that fryer oil should be changed every 10 cycles? Read more to learn some simple tips for using fats in the kitchen.

  1. Whenever possible, bake, boil, or grill instead of frying or deep-frying foods. If you do fry, change fryer oil (after 10 cycles) since repeated use lowers the temperature of the smoke point 1.
  2. Instead of adding copious amounts of fat and oil while cooking, use just enough to add flavour, keep food moist, or avoid sticking.
  3. Treat oils with care. Fatty acids are sensitive to heat, light and oxygen, and over-exposure to these during storage or cooking can change the chemical structure of the fatty acids and lead to rancid off-notes.
  4. Experiment with umami to boost taste without fat. Rich, savoury ingredients, such as the Japanese dashi broth, can be a great substitute for smoky ingredients like bacon, or as an addition to soup or baked beans.
  5. Fats and oils with lower smoke points are more suitable for cold or low-heat uses like finishing oil, salad dressings, and sautéing, while those with higher smoke points are best for high-heat applications like deep-frying or baking.
  6. Use sparing amounts of truffle oil, sesame oil, or butter just on top to finish off a dish and maximise the taste experience while reducing fat.
  7. When adding herbs or flavours to an oil to make an infusion, try grapeseed oil, which has a more neutral taste than olive oil.
  8. Avoid heating fats and oils above their smoke point since noxious substances will be produced.
     

Sources
1 Idun-Acquah, N. et al. Repetitive Use of Vegetable  Cooking Oil and Effects on Physico-Chemical  Properties. Science and Technology. 2016.

Read more on the increasing pressure from regulators and general public on food service operators regarding their contribution to the global obesity rise:

Oversized meals have been shown to be a factor in obesity (01.2019)
https://www.sciencedaily.com/releases/2019/01/190129162359.htm

Larger portion servings in restaurants are a global issue (03.2019)
https://www.worldhealth.net/news/larger-portions-serving-restaurants-are-global-issue/

Fast food vs fast casual – Which has more calories? (02.2019)
https://consumer.healthday.com/vitamins-and-nutrition-information-27/food-and-nutrition-news-316/fast-food-versus-fast-casual-which-has-more-calories-742293.html

Restaurants have gotten a hall pass on obesity and it must end (08.2018)
https://www.forbes.com/sites/hankcardello/2018/08/30/restaurants-have-gotten-a-hall-pass-on-obesity-and-it-must-end/#39fdc71e2d51

Death by diet: the race to transform the world's bad food habits (04.2019)
https://www.reuters.com/article/us-nutrition-food-health-environment-ins/death-by-diet-the-race-to-transform-the-worlds-bad-food-habits-idUSKCN1S601Y