In today's world, where healthier food choices are gaining momentum, finding the right cooking oil can be a challenge. With so many options available, it's easy to wonder which oil is best suited for everyday use without compromising flavour or nutrition.
The versatile and heart-friendly choice is popularly welcomed by home cooks and professional chefs. Its mild flavour and smoke point make it a great sidekick to all sorts of cooking preparations, don't forget about frying, sautéing, baking, and even as a salad topping.
But, what is canola oil, and why does it keep on being highly recommended? In the following article, we'll distinguish what canola oil is and how to use it properly so you can get the most of its benefits in your kitchen.
What Is Canola Oil?
Canola oil is extracted from canola plants, which belong to the mustard and cabbage family. The term "canola" is literally short for "Canadian Oil, Low Acid," for it originated in Canada in the 1970s through selective breeding of rapeseed. In fact, this oil is quite healthy and has less saturated fat.
It is full of healthy monounsaturated fats and omega 3 fatty acids to prevent heart complications. Vitamin E acts as an antioxidant in canola oil, maintaining healthy skin while destroying cell damage. Thanks to its neutral flavour, canola oil doesn’t overpower the taste of your food, allowing other ingredients to shine through. Also, this oil is relatively of high smoke point that averages about 200°C, and thus is suitable for methods that employ high heat, including deep-frying and grilling, since it will not tend to break down or form harmful compounds at such temperatures.
Frying and Sauteing
Canola oil has a high smoke point, perfect for frying and sautéing. Whether you stir-fry vegetables or fry crispy chicken, make garlic and onions sauté, canola oil can be relied upon not to burn or impart unwanted flavours. It's perfect for shallow-frying or deep-frying, doesn't absorb flavours, and lets your dish taste clean and crisp.
Baking
Another beauty of canola oil is it makes for a great butter or margarine substitute in baked goods. Its flavour is neutral, and it is light enough to fit into cakes, muffins, and breads easily without having any bearing on the texture. Healthy fats will give your baked good a little less heaviness, without any implications to their consistency.
Salad Dressings
Because of its delicate taste, canola oil can be fantastic for salad dressings and marinades. Mix it with the desired ingredients of vinegar or lemon juice, herbs, and spices, and you have got a light, healthy dressing in front of you. It can also be used pretty well in cold applications like dipping sauces or vinaigrettes where it smoothens the taste without overpowering the others.
Grilling
Lightly brush meats or vegetables in canola oil before grilling to prevent sticking and enhance flavour. This oil has an incredible smoke point, meaning your food will cook evenly without burning on the exterior. It is also wonderful for grilling thinner foods like fish, which require being gentle.
Grilling or Roasting
Canola oil is one we turn to when roasting vegetables. It coats the vegetables nicely and allows a caramelising effect on the outside but is tender on the inside. Try it when you roast root vegetables like potatoes, carrots, parsnips, etc.
Making Mayonnaise or Sauces
This oil is often used for homemade mayonnaise or other emulsified sauces. Its mild flavour doesn't overpower the other ingredients, and its emulsification ability makes it perfect for creating smooth, creamy textures.