DECLASSIFIED
COOKING OILS
Are You Using Extra-Virgin Olive Oil Wrong?
Coconut Oil Better for baking than cooking,
Not all cooking oils are created equal. Some cooking oils have distinct flavors, while others are suited for high temperatures. Every oil is unique. Here are six common oils and their best uses. Extra-Virgin Olive Oil An often misused oil, extra-virgin olive oil (EVOO) should not be used for cooking or frying. It’s simply too delicate and cannot withstand high temperatures, which can damage the flavor, ruining dishes. Instead, use it as a finishing oil — drizzle it over pasta, salad, or bread. Olive Oil Unlike EVOO, standard olive oil can be used for cooking and frying. It can withstand temps up to about 460 degrees. In many cases, you can use it in place of other cooking oils — just be sure you’re using plain olive oil and not EVOO.
coconut oil is generally solid at room temperature. It can be used for some cooking, but like EVOO it doesn’t play well with high temperatures. Keep it at 350 degrees or below and use it as a butter substitute. Canola Oil/Vegetable Oil A good option for high-heat cooking, baking, and frying, these utilitarian oils are completely neutral in flavor, but they’re not heart-healthy. Vegetable oil is a generic mix of oils, including soybean, canola (rapeseed), and palm oils, making it the most inexpensive cooking oil. Peanut Oil Great for high-heat cooking, frying, and deep-frying, peanut oil has a neutral flavor, so you can easily use it in just about any dish
that needs a cooking oil. It’s also a more heart-healthy option than canola and vegetable oils. Avocado Oil When you need an oil to withstand high temps, this is your oil. It has a smoke point of 510 degrees, making it perfect for grilling and stir-frying. What makes avocado oil particularly unique is it can also be used as a finishing oil, like EVOO. It’s light yet resilient.
Inspired by Bon Appétit magazine
WITH SUDOKU TAKE A BREAK
SPICED PUMPKIN SEED CRUNCH
This recipe combines pumpkin seeds, a seasonal favorite, with cashews, sunflower seeds, and spices. It’s a perfect homemade snack for the fall.
INGREDIENTS • 1 large egg white
• 1/4 cup shelled sunflower seeds • 1/4 cup raw cashews, coarsely chopped • 1/8 teaspoon cayenne pepper • Nonstick vegetable oil spray
• 1 teaspoon light agave syrup • 1/2 teaspoon garam masala or curry powder • 1/2 teaspoon kosher salt • 1/4 cup shelled pumpkin seeds
DIRECTIONS
1. Heat oven to 300 F. 2. Coat a baking sheet with cooking spray. 3. In a mixing bowl, whisk together egg white, agave, salt, and spices. Add nuts and seeds and toss until evenly coated. 4. Using a slotted spoon, strain spoonfuls of mixture over bowl and transfer to baking sheet. Discard excess egg white mixture. 5. Bake 20–25 minutes, tossing once. 6. Let cool and serve.
Solution on page 4
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