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Cooking with oil

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Oil is essential in our diets but remember, cholesterol-lowering mono-unsaturated fats are most beneficial, followed by polyunsaturates. Keep airtight and store in a dark place.

Seed oils

Grapeseed oil
Subtle and delicate, nutty, a multi-purpose oil good for salad dressings, mayonnaise, baking, shallow and deep-frying.
Linseed (flaxseed)
Mainly polyunsaturated, this oil is a good source of omega-3, use in salad dressings.
Pumpkin seed
Delicately flavoured, so use in salads or add to hot dishes just before serving to preserve the aroma and taste.
Predominantly mono-unsaturated, use in salad dressings. Also used as a skin moisturiser and for massages.

Nut oils

Extracted from nut kernels. Use over steamed vegetables or in salad dressings.

Mainly polyunsaturated, fruity, walnut flavour, use in salads or with shellfish.
High in mono-unsaturates, mild, use in stir-fries, salad dressings or baking.
High in mono-unsaturates and vitamin E, roasted nut flavour, use in salads, marinades, sauces, pastry and baked goods.
Made from pressing sweet almonds, mono-unsaturated, delicate flavour of toasted almond, use in salad dressings, marinades and over vegetables such as asparagus.

All-purpose oils

Made from sunflower seeds, mostely polyunsaturated fat, light flavour, use in salads dressings and for frying, roasting and baking.
From safflower seeds, high in polyunsaturates, light flavour, use for all cooking purposes, especially at high temperatures
Blended from various seeds, nuts and fruits, mainly mono and polyunsaturated, use for baking, frying and deep-frying
High in mono and polyunsaturates, has a nutty flavour.

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