Which vegetable oils are the healthiest?
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When you walk in the shop, you will see that there are many types of oil. Any oil made from other raw materials and of course in different qualities. But do you need all that? Which oil is best to use in the kitchen?
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TIP from Robert Jan: To experience all the physical benefits of vegetable oil, it is important that you get the right one! You need this >>
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And which strain is better for your health? Then read on if you want to know more about which oils you should absolutely avoid and which oils you should get today!
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Vegetable oil in general
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Vegetable oil is made from fruits and seeds. By pressing these seeds and fruits, oil is obtained. Oil can be pressed from, for example, nuts, sesame, olives, peanuts, maize, rapeseed, soybeans or sunflower seeds. The pressing of these seeds or fruits is always done mechanically.
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There is a first pressing (Extra Virgin) if the temperature during pressing does not exceed 28 degrees and the percentage of free acids is 0.8% or lower.
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This quality oil is the best you can get.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
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If you use oil when frying food, for example meat, the oil must be heated vigorously in order to sear the meat immediately. Only in this way will the nutrients remain in the meat. But the oil must also not get too hot, otherwise very bad substances such as trans fats will be released.
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The oil you use for baking should definitely not be too strong, otherwise it will soon overpower the taste of the product to be baked.
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Oil that you use for wok cooking, where the oil has to be heated very much, must be able to withstand this. You cannot just use any oil for this. Special oil for stir-frying and woks is available that can withstand high temperatures. Because, as said before, overheated oil, which is not suitable for this, leads to the formation of unwanted trans fats.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
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Vegetable oils are an important part of our diet, because they contain a lot of essential fatty acids and vitamin A. In addition, vegetable oils contain many unsaturated fatty acids, which are very good for our health.
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Yes, I know: Salad oil is not an original oil, and certainly not made from pressing lettuce leaves. But do you know what salad oil exactly is? Salad oil is a name for oil that is used in the kitchen, and is not made from one raw material. It is a mix of various vegetable oils and can be used in the kitchen for baking as well as for a dressing for a salad, so for cold use.
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Given the price of salad oil, it is very likely that very cheap oils are generally used to make salad oil.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
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In ancient Greece, olive oil was already used to care for the body, as lamp oil, as a foodstuff and as medicine. Olive oil is, next to salad oil, the most used oil in the Netherlands. Olive oil is available in different qualities, with of course corresponding prices. Olive oil has many positive properties for your body, because it was not used by the ancient Greeks as a medicine for nothing.
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If you want to know more about olive oil, please read the article: Olive oil: Why is this so healthy?
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Palm oil is made from the fruits of a special oil palm. The largest producer of this oil, Indonesia, once started with a few palms that eventually came from the Amsterdam Hortus. In African countries in particular, palm oil is widely used for baking and roasting, but we know palm oil better as an oil that we would rather not use. The oil contains more saturated fatty acids (the unhealthy ones!) Than unsaturated fatty acids.
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25 minMain dishbalsamic vinegar, garlic, steak, Spaghetti, traditional olive oil, fresh green olive tapenade, arugula, Parmigiano Reggiano,spaghetti with steak and arugula -
15 minAppetizerfennel bulb, arugula, red pointed pepper, black agnus carpaccio (a 100 grams), capers,black angus carpaccio with fennel -
35 minMain dishsweet potatoes, salad onion, garlic, cooking dairy, grated cheese for vegetable gratin, almond shavings, peanut oil, breaded schnitzels, Broccoli,crispy schnitzel with sweet potato gratin and broccoli -
30 minMain disholive oil, onion, tomato, risotto rice, laurel leaf, thyme, saffron, turmeric, fish stock of 1 tablet, mixed seafood, mixed whitefish fillet, mussel, lemon,fish paella from the oven
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Despite this fact, palm oil is still widely used in foodstuffs. It is a cheap oil, so very interesting for the manufacturer. Palm oil is processed in approximately 60% of the foodstuffs, while the percentage of palm oil compared to global oil production is over 40%. If you want to avoid oil in your food, read the label carefully before buying!
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Unfortunately, the use of palm oil in a product is usually only indicated by: “Contains vegetable oils”.
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From December 2014 it is mandatory to also state the type of oil on the label, but we are not there yet.
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Coconut oil consists mostly of saturated fatty acids, so it is very bad for your health. Eehh… no, not quite true. Coconut oil is actually good for your health. Confusing? The difference between healthy and unhealthy is in the composition of the saturated fat and what you want to use the coconut oil for. The saturated fats in the oil consist of medium chain fatty acid. This means that the number of carbon bonds in the atomic structure is very low. This makes the chains break down much more easily by the liver.
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15 minMain dishgreen tagliatelle, garlic, Red pepper, olive oil, tomato cubes, cocktail shrimp, mixed salad, vinaigrette,spicy tagliatelle with shrimps -
50 minMain dishsomething crumbly potatoes, sauerkraut natural, tomato paste, sambal oelek, bacon, semi-skimmed milk, unsalted butter, Gelderse smoked sausage,Sauerkraut with smoked sausage -
20 minBreakfastrucola lettuce, bunch onion, roasted red peppers in pot, traditional olive oil, medium sized egg, fresh cream, grated mature cheese, butter,creamy cheese omelet with arugula -
25 minMain dishceleriac, floury potatoes, olive oil, beef finches, onion, Apple juice, gravy natural, dairy spread,beeffinch with sweet apple gravy
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In addition, as a small gift for the dropouts among us, coconut oil speeds up your metabolism.
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Another big difference is the use of coconut oil. Most oils cannot be used for baking and roasting, because the great heat transforms the oil into a carcinogenic substance. Coconut oil is very resistant to heat and will not produce trans fats. You can even fry in it.
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Important lesson from this: Do not use sunflower oil or extra virgin olive oil for frying, but always coconut oil or special stir-fry oil.
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TIP from Robert Jan: To experience all the physical benefits of vegetable oil, it is important that you get the right one! You need this >>
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Walnut oil is considered by connoisseurs as the tastiest oil there is. The oil is extracted from walnuts by means of a cold pressing. Heating during pressing is definitely not allowed, because then most of the healthy substances are immediately lost. This also directly implies that you cannot use walnut oil for baking and roasting. The oil simply cannot withstand the heat and will instantly form trans fats, carcinogens.
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You can, however, add some walnut oil at the end of the baking process, so just before serving. This preserves all healthy substances.
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25 minMain dishthin bacon strips, onion, chicken fillet, smoked paprika, chestnut mushrooms, traditional olive oil, chilled little newborns, fresh carrots and snow peas,free-range chopsticks with mixed vegetables -
15 minSnackflatbread, Mango Chutney, smoked duck breast, cress,oriental duck -
20 minMain dishmussel, butter, leeks, White wine, water, creme fraiche,normandy mussels in cream sauce -
65 minDessertsugar, vanilla bean, oranges, almond shavings, butter, Eggs, vanilla sugar, self-raising flour,orange-almond pie
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Walnut oil is also one of the few oils that contains both Omega-3 and Omega-6 fatty acids. To achieve your daily amount of omega-3, you need a tablespoon of walnut oil per day. You need a little more for the daily amount of omega-3. A small tip: Mix the walnut oil with linseed oil, then you have exactly the right ratio of omega-6 and omega-3 fatty acids. But in addition, walnut oil is also simply very tasty, especially to enrich sauces and dressings.
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Sunflower oil is pressed from sunflower seeds, and is the best oil if you consider the (low) price and the consequences for your health. Sunflower oil is a fairly universal oil that you can use for everything: baking, frying and for the cold kitchen. If you use it for frying and roasting, remember not to overheat the oil as this will create carcinogenic trans fats.
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Peanut oil is a bit more expensive than sunflower oil, but you can heat this oil higher than the sunflower oil. Groundnut oil is made from peanuts. The oil will of course also taste a bit like peanuts. Groundnut oil consists of 31% polyunsaturated fatty acids. Please note that unrefined peanut oil is not suitable for frying, because the combustion point is around 160 degrees Celsius. Refined peanut oil is suitable for this, because that combustion point is much higher at 230 degrees Celsius.
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Rice oil is a very versatile product which is available in large quantities, so relatively cheap. Rice oil contains good fatty acids, antioxidants, amino acids, minerals and vitamins. An indispensable product in the daily kitchen, especially because of its versatility. Rice oil has a very soft taste, so you can use it for baking and roasting, as well as for making sauces or a dressing.
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If you want to know more about rice oil, please read the article: What are the benefits of rice oil?
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Everyone has a bottle of oil in the kitchen cupboard, but is it the right oil? For example, do you use olive oil to roast your meat? To conclude, a few golden tips for correct oil use in the kitchen:
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Take a critical look at your kitchen cupboard: What kinds of oil do you have there, and what do you use it for? With each type of oil you have to consider whether it is indeed suitable for your application. As mentioned before, there should be different types of oil in your kitchen as standard, a different oil for each application.
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TIP from Robert Jan: To experience all the physical benefits of vegetable oil, it is important that you get the right one! You need this >>