Search
Language
What type of fat to choose for frying Christmas dishes, pastries and salads
Table of Contents
1. The types of fats and their health effects
Vegetable fats, especially those rich in monounsaturated fatty acids, support heart and brain health. Extra virgin olive oil and rapeseed oil are excellent sources of healthy fats that are antioxidant and have beneficial effects on the body (S. Kazaz et al. 2021). Polysaccharides, which are found in flax or sunflower oil, provide valuable omega-3 and omega-6 acids that are key to the functioning of the digestive system and brain acid. Due to the sensitivity to high levels of fats used to treat cold, healthy animals tend to be at the same time healthy.2. What kind of fat to fry
Fish is undoubtedly one of the most characteristic Christmas foods, served in a variety of forms, but the most popular is the fried version. The best fats for friing fish should be characterized by a high smoke temperature so that they do not burn and produce harmful substances. Moreover, they should not have a high content of polyunsaturated fatty acids, which are susceptible to oxidation and degradation at high temperatures. Polyunsaturate fats such as sunflower and grapefruit fats decompose easily, which can lead to the formation of unhealthy fatty compounds and polyoxide oils.3. Olive oil
Olive oil, especially in the extra virgin version, is considered to be one of the healthiest vegetable fats. It has high oxidation resistance, which makes it suitable for both short and moderate frying for a long time. Although its smoke temperature is 190210°C, it is worth noting that the smoke point is not the only criterion for assessing the suitability of the fat for heat treatment.4. Avocado oil
Avocado oil has one of the highest smoke temperatures, around 270°C, which makes it an ideal choice for high-temperature frying. It is rich in monounsaturated fatty acids, remains stable even during intense heat treatment and does not lose its nutritional value. In addition, its subtle, slightly nutty taste greatly underlines the aroma of fish (I. Berasategi et al., 2012).5. Butter cleared
Clear butter is a popular product used for frying due to its high smoke temperature (about 250°C) which ensures stability during heat treatment. However, keep in mind that it is not a good choice because of its cholesterol content and overall fatty acid profile.6. It's the best fat for baking
The best fat for baking depends on the type of cake and the effect you want, but there are a few types that will work great on most cakes.7. Oil of rapeseed
Vegetable oil, especially rapeseed oil, is a great option for baking, especially when we are interested in a neutral taste and health care. It is characterized by a high content of monounsaturated fatty acids, which have a beneficial effect on heart health, and baked goods made with it are soft and moist.8. It's butter
Butter is a classic choice for baking, especially for cakes, cookies, or cookies. It gives baking a unique flavor and a delicate, fragile texture. The content of saturated fatty acids provides the proper structure, especially in butter and fragile cakes. But butter has a low smoke temperature, so it is worth choosing clarified butter when baked at high temperatures (S. Pancharoen, B. Leelawat, S. Vattanakul 2019).9. Butter cleared
Clear butter is an ideal alternative when we want stability at high temperatures. It has a high smoke point, which makes it more resistant to oxidation during baking (H. Mojska 2019).10. Coconut oil
Coconut oil works well in gluten-free cakes and those where we want to get a distinct coconut flavor. Due to its high content of saturated fatty acids, it is stable at high temperatures, making it suitable for baking. However, it should be noted that its characteristic aroma can be clearly felt in pastries and thus dominate other flavors in the cake (C. Guillaume, F. De Alzaa, L. Ravetti 2018).11. It's the best fat for salads and cold dishes
The best fats for salads and cold meals are those that are rich in monounsaturated or polyunsaturate fatty acids.12. Olive oil
Olive oil, especially extra virgin, is one of the best choices for salads. It is rich in monounsaturated fatty acids and antioxidants that help protect the body from oxidative stress. It gives foods a mild flavor that blends perfectly with vegetables and herbs.13. Linen oil
This is an excellent option, especially if we are concerned about the high content of omega-3 fatty acids, which have a beneficial effect on the nervous system and circulatory system. However, flaxseed oil is sensitive to heat and oxygenation, so it is best to eat it in the cold. It should be stored in the refrigerator and added to foods just before serving to preserve its nutritional value (S. Al-Madhagy et al. 2023).14. It's a vegetable mayonnaise
Mayonnaise is one of the most popular additives to holiday salads, but the traditional egg- and vegetable-oil-based version is quite calorific and contains high amounts of saturated fatty acids. For those looking for a healthier alternative, mayonnaise from plants is an excellent choice.15. Summary
When cooking on a holiday, the right selection of fats for each dish not only improves the taste but also the nutritional value. It also minimizes the health risks from excessive intake of unfavorable fats. Plant fats, rich in monounsaturated fatty acids, combine perfectly with cold foods, and those characterized by high smoke temperature and oxidation resistance, such as olive oil or avocado oil, will be tested during heat treatment. By choosing the right type of fat in the right proportions of traditional holiday dishes, they can be not only tasty but also healthier.
