Which oils are not vegan
The 5 best oils for every occasion
The numerous types of vegetable oils are suitable for a wide variety of preparation methods. If you like to bake and fry, but also want to refine salad or raw vegetables with oils, you should have at least three types in stock. We have put together our five favorite oils for you.
For baking: neutral rapeseed oil
Rapeseed oil is the most popular edible oil in Germany: in 2015, almost 80 million liters were sold in retail outlets. The low content of saturated fatty acids and the high content of monounsaturated oleic acid as well as the ratio between omega-3 and omega-6 fatty acids are nutritionally beneficial. In addition, refined (not cold-pressed) rapeseed oil has a relatively high smoke point - it is therefore suitable for gentle heating without creating smoke and unhealthy decomposition products. However, the information on the maximum temperature fluctuates: Some sources speak of a safe heat stability of up to 140 degrees, others give 180 degrees. Rapeseed oil is therefore less suitable for searing, where temperatures can easily reach 200 degrees. When baking a cake, only the surface and not most of the dough comes into contact with high temperatures of around 180 degrees, which is why rapeseed oil with its neutral taste is ideal for savory and sweet baked goods, e.g. B. in our recipe for chocolate cake.
Tip: If you want to do without butter, but still appreciate the characteristic buttery taste, you can make do with delicious Alba oil. This is made on the basis of rapeseed oil and, according to the manufacturer, can be used in both hot and cold kitchens instead of butter.
Hot and greasy: frying oil
When frying and deep-frying, it is particularly important to pay attention to oils with a high smoke point in order to prevent the formation of harmful decomposition products and the burning of the oil. So-called "high oleic" frying oil from a sunflower cultivation that contains oleic acid and is heat-stable up to approx. 210 degrees is particularly suitable for this. Try the frying oil when frying delicious chickpea pancakes.
Mediterranean healthy: olive oil
Mediterranean cuisine is known for its frequent use of olive oil and its beneficial effects on heart health. Virgin olive oil contains oleic acid as its main ingredient, a monounsaturated fatty acid that lowers cholesterol levels. Of course, despite these health benefits, oils should only be consumed in moderation and not in bulk - after all, 100 ml of olive oil contains almost 900 calories. However, a little olive oil in a salad or as a dressing for a Mediterranean ceviche is a healthy addition to the menu - and its mild taste makes many dishes particularly tasty.
Omega-3 source: proven linseed oil
Any cold-pressed native oil is generally suitable for cold dishes. Linseed oil is particularly healthy: it has a high proportion of alpha-linolenic acid and is therefore an ideal source of omega-3 fatty acids, which among other things. help in the prevention of cardiovascular diseases. Alpha-linolenic acid is converted in the body to the acids DHA and EPA, whereby the conversion rate fluctuates and can sometimes be quite low. So far, studies have not been able to determine any general symptoms of deficiency due to a lack of omega-3 fatty acids, but due to their importance, among other things. In brain development, at least pregnant and breastfeeding women are recommended to regularly consume DHA in an already converted form. This can e.g. E.g. with DHA-enriched linseed oil or DHA supplements (more information on omega-3 fatty acids can be found on our nutritional page).
When consumed regularly, linseed oil can also lower blood lipid levels and blood pressure, as well as inflammation levels. In terms of taste, linseed oil is intensely nutty and goes well with salad dressings and raw vegetables. It is a classic with jacket potatoes: herb quark, refined with a dash of linseed oil, is easy to prepare purely plant-based.
Gourmet tip: pumpkin seed oil
The dark green oil is made from roasted pumpkin seeds and has a nutty taste. Unrefined pumpkin seed oil is high in polyunsaturated fatty acids and other valuable ingredients. Positive effects on the urinary tract are also being discussed, but adequate studies are still lacking. The color and taste make the oil ideal for garnishing: a few drops of pumpkin seed oil add a splash of color to any pumpkin soup.
When consumed in moderation, many oils and fats contribute to a healthy diet. However, the following applies in particular when deep-frying and searing: consider the purpose and heatability as well as the taste of the respective oils - then there are no limits to the versatility in the kitchen.
Photo © stevepb / CC0
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