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Canola Oil
Canola oil, called rapeseed oil in the UK, is a light oil with a golden color. Canola oil is extracted from the seeds of a plant in the turnip family. The oil originated in Canada.
Canola oil is used in cooking and on salads, especially throughout India and the Mediterranean region. It is also used in blended vegetable oils and in margarine. Canola oil has a high smoke point (400ºF) and a neutral taste, which means it is a good all-purpose oil. This oil has less saturated fat that other oils and is relatively inexpensive.
Uses of Canola Oil
Canola oil is a great oil to cook with. It does not transfer food flavors in deep frying or fondues. When you keep it in the refrigerator, it stays free-running and clear, so you can use it on salads. When making salad dressings, canola oil does not separate from the other ingredients but helps to blend everything together.
You can also use this oil for greasing cookie sheets and cake pans. You can use canola oil as a replacement for other oils in cooking, to lower the recipe's saturated fat and trans fat levels.
Organic Canola Oil
Rapeseeds are often sprayed with pesticides, so organic canola oil is the safest and healthiest option. Organic canola oil uses non-genetically engineered seeds. 80% of rapeseed crops are genetically modified and sprayed with pesticides so, if you do not mind paying the extra cost, you might prefer the organic version of this oil.
Benefits of Canola Oil
Canola oil is the second best vegetable source of the essential omega-3 fatty acids, after flaxseed oil. It is a heart-healthy oil, which is reported to lower serum triglyeride levels, reduce cholesterol levels and stop platelets from sticking together. If the canola oil is heated above 250ºF, however, some of the fatty acids might turn into trans fats, which raise the level of bad cholesterol and lower the level of good cholesterol in the body.
Canola Oil Recipe - Citrus Ginger Stir Fried Vegetables
Ingredients -
1 ounce snow peas, trimmed
1 yellow bell pepper, cut into ⅛ inch strips
1 red bell pepper, cut into ⅛ inch strips
½ cup chicken broth
3 tablespoons orange juice
2 teaspoons cornstarch
¼ teaspoon salt
1 cup fresh broccoli florets, in bite-size pieces
1 cup sliced button mushrooms
½ teaspoon minced garlic
1 tablespoon minced fresh ginger
¼ teaspoon grated orange peel
1 tablespoon canola oil
1 teaspoon light soy sauce
Preparation:
Whisk the orange juice, cornstarch, chicken broth, orange peel, and soy sauce together. Set aside. Heat a large frying pan over medium high heat for 1 minute. Add the garlic, ginger and canola oil. Stir for 1 minute or until fragrant, without burning the garlic.
Add the mushrooms and cook for 2 minutes or until lightly browned and softened. Add the peppers, broccoli, and snow peas. Cook for 4 or 5 minutes or until the broccoli is bright green and the peppers are tender.
Add the broth mixture to the pan and cook for 3 or 4 minutes, stirring, or until the sauce thickens. Check the seasoning and add salt if required. Serve hot. This is delicious with meat or fish.
(Serves 4)
Wine Suggestion:
Wine to Serve with Citrus Ginger Stir Fried Vegetables
Vegetable-rich dishes, like this stir fried vegetables and canola oil recipe, go well with wines that contrast with them. Vegetables have a natural leanness so a full-bodied wine such as Chablis or Chardonnay would make a great match.
The Chablis has mineral undertones, which bring out the flavor of the vegetables and Chardonnay is a well rounded wine that goes well with vegetarian dishes. Pinot Noir would be another option and, if you want to cook stir fried vegetables after reading about the health benefits of canola oil, this wine would also be a great accompaniment.
