Fat plays several important roles in cooking. It acts as a heat transfer medium in frying, creates crisp textures and intense flavours when browning, moistens and tenderizes food, aids in leavening, creates emulsions and gives that great mouthfeel we all enjoy. Learn all the ways that you can use canola oil in your kitchen.
Canola oil vinaigrettes for your salad
Canola oil, which is light in colour, texture, and taste, is ideal for vinaigrettes. It allows for a smooth mouthfeel without heaviness. The vinaigrette will remain clear and free-running when refrigerated because of the lower saturated fat content of canola oil.
The basic formula for a vinaigrette is one-part vinegar or other acid mixed with 3 to 4 parts oil.
- Vinegars and citrus juices: apple cider vinegar, balsamic vinegar, red wine vinegar, white wine vinegar, rice vinegar, lemon juice, lime juice, orange juice. Try to avoid plain white distilled vinegar as its flavour is too harsh.
- Oils: Canola oil or cold-pressed canola oil are great grown-in-Canada choices.
- Seasonings: Salt and pepper, a spoonful of mustard, a teaspoon of honey or maple syrup, finely chopped fresh herbs, minced garlic or shallots, even a spoonful of your favourite preserves can add great flavour.
- Shake it up: Place all of the ingredients in a clean jar with a tight-fitting lid and vigorously shake it until all ingredients are emulsified and come together. This way, the jar is a container for the salad dressing and you have less dishes to do. Be sure to taste the vinaigrette before you use it and adjust the flavour. Store in the refrigerator for up to 5 days.
Healthier baking with canola oil
Canola oil is light, clear and has a mild flavour that does not interfere with the taste of baked goods. It blends easily with other ingredients to produce a moist product with soft texture.
Bakers can replace solid fat or melted solid fat in baking recipes with liquid canola oil. Not only will you reduce the total fat by up to 25 percent, but you will also replace the solid fat with liquid canola oil, which is lower in saturated fats and contains no trans fats. Use this chart to help convert your recipes.
Saute & stirfry with canola oil
Canola oil’s light texture is the perfect choice for sautéing or stir-frying. Stir-frying means quickly searing small pieces of food in a large pan or wok over high heat. Searing meat, vegetables and sauces at high heat seals in flavours and nutrients, caramelizes sugars and evaporates excess juices.
One of the most important steps in stir-frying or sautéing is to prepare all of the ingredients before starting to cook. In fact, the preparation often takes more time than the cooking. Here are some other tips:
- Trim meat of visible fat, and cut into strips. Partially freezing the meat for one hour allows for easier slicing.
- Marinate meat or other ingredients. Be sure to fully drain the marinade before cooking as the excess juice will stew rather than sear the meat.
- Cut vegetables and meat uniformly to ensure fast, even cooking.
- Combine sauce ingredients ahead of time and begin cooking side dishes, such as rice or noodles before starting to stir-fry.
Grilling and marinades with canola oil
Create flavorful barbeque dishes using marinades. Marinades combine oil, acids, herbs and spices, and often a sweetener. Acids like vinegar, wine or citrus juices act as tenderizers while oils help foods retain moisture.
Canola oil with its light taste allows marinade-seasoning flavours such as garlic, mustard, herbs, and other spices to shine. Sweeteners, like honey, maple syrup, or brown sugar, aid in browning and take the edge off acid ingredients. Canola oil’s high smoke point also makes it a good choice for grilling.
- Foods should always be covered and refrigerated during marinating. Marinades made with canola oil will remain free running when refrigerated and the light taste of canola oil allows the flavour of herbs and spices to dominate.
- Do not marinate foods in any type of metallic container, as the acids in the marinade will react with the metal. Instead, place food in a sealable plastic or glass container and cover.
- Foods should be turned occasionally to ensure that all sides are coated evenly with the marinade. A plastic bag that can be sealed is a convenient alternative that allows food to be easily turned.
Deep-frying with canola oil
Canola oil’s high smoke point and neutral flavour make it a good choice for deep-frying. Here are some additional tips to get the best results:
- Maintain a frying temperature of 375 degrees F (190 degrees C). A batter-coated or breaded surface will quickly form a protective shield, preventing the oil from penetrating the cooled food and making it greasy. The food will cook by conduction or indirect heat.
- If the oil is not hot enough, the oil will reach the food before the coating cooks enough to form the protective layer with less than desirable results.
- If the oil is too hot, the coating will burn from the direct heat of the oil before the food has had time to cook.
- Avoid adding salt to food before deep frying. The salt draws moisture to the food’s surface, which will splatter when the food is added to the hot oil. Salt also lowers the smoke point and breaks down the oil more quickly.
- Avoid crowding the deep fryer with food as it will lower the oil’s temperature, causing the food to take longer to cook.
- Preheat the oil to about 15 degrees F (7 to 8 degrees C) higher than its optimal deep-frying temperature, allowing the oil to return to its ideal temperature once cold food is added to be cooked.
sources: canadianfoodfocus, canolainfo,