The other cooking oils: olive and canola aren't the only healthy fats on the shelf

Muscle & Fitness/Hers, Sept, 2004 by Marge Perry

THERE'S GOOD REASON WHY OLIVE and canola oils are both staples in most health-conscious diners' pantries. Both are low in saturated fat and high in healthful monounsaturated fat. Canola oil has a barely discernible flavor, which makes it ideal when you need oil only for its physical characteristics, such as to prevent food from sticking. Olive oil, on the other hand, lends an earthy Mediterranean flavor to food that can vary from peppery to robustly fruity.

But many other oils are out there, some of which supply hard-to-find nutrients and disease-fighting compounds--and give a heavenly aroma and taste to food. Top on our list of "new" favorites (many of the oils have been around for years, but weren't as readily available) are macadamia nut, flaxseed, grapeseed and sesame oils. Each of these oils has uniquely appealing characteristics, which lend themselves best to specific types of cooking. The chart at right is a cook's guide to putting them to use. In case you're not familiar with the term smoke point, which is used throughout the chart, here's a definition: The point at which heated fat begins to emit smoke and an unpleasant odor. Oils with a high smoke point are best for foods that need to be prepared with high heat.

3 recipes that use the other oils

Roasted Asparagus, Spinach & Orange Salad in Flaxseed Oil Dressing

Makes 4 servings

Grapeseed oil serves as an imperceptible cooking medium here, while the flaxseed oil provides more flavor--and a good dose of omega-3s. If you're lucky enough to have asparagus available year round, you can enjoy this dish right now. If not, tuck away the recipe for next spring.

1 pound asparagus, trimmed
2 tsp. grapeseed oil
3/4 tsp. salt, divided
1/4 tsp. black pepper, divided
2 large oranges
1/4 cup orange juice
1 Tbsp. orange zest
1 Tbsp. flaxseed oil
10 ounces fresh spinach

1. Preheat oven to 450 degrees.

2. Toss asparagus with grapeseed oil, coating it evenly. Sprinkle on 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Place asparagus in a single layer on a baking sheet (use two, if needed) and roast in the middle of the oven for 9-10 minutes, until asparagus is crisp-tender. Remove from oven, let cool slightly and cut into two-inch pieces.

3. Meanwhile, zest one of the oranges (finely grate the skin, taking care to not include any of the white pith). Cut skin off both oranges, then cut the flesh into segments. Cut these segments in half crosswise.

4. In a small bowl, combine orange juice, zest, flaxseed oil, remaining 1/2 teaspoon salt and 1/8 teaspoon pepper.

5. Place spinach, asparagus and orange segments in a bowl or on a platter. Toss with dressing.

PER SERVING 138 calories, 5 g protein, 18 g carbohydrate, 6 g fat (1 g saturated fat), 6 g fiber, 492 mg sodium

Shrimp, Tomatoes & Linguine in Basil Macadamia Sauce

Makes 4 servings

Macadamia nut oil gives this beautiful dish a hint of sweetness. To increase the fiber, use whole-wheat linguine.

8 ounces linguine
1/4 cup macadamia nut oil, divided
1 1/2 pounds large shrimp
1 tsp. salt, divided
1/4 tsp. pepper, divided
8 garlic cloves, sliced
3 cups cherry tomatoes, cut in half
1/2 cup white wine
1/2 cup basil, shredded

1. Cook pasta in plenty of lightly salted boiling water according to package directions. Drain and toss with 1 table-spoon of the macadamia nut oil.

2. Meanwhile, toss shrimp with 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper.

3. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add shrimp and cook two minutes per side, or until lightly browned. Transfer shrimp to a plate.

4. Heat the remaining 2 tablespoons of the oil in the skillet. Add garlic and cook, stirring, 30 seconds, or until lightly golden. Add tomatoes and cook 1-2 minutes, until wilted. Add wine and cook approximately one minute, or until slightly thickened and reduced by about half. Add shrimp and cook one minute. Remove from heat and toss with pasta, the remaining 1/2 teaspoon of salt and 1/8 teaspoon of pepper, and basil. Serve hot or at room temperature.

PER SERVING 508 calories, 42 g protein, 41 g carbohydrate, 19 g fat (3 g saturated fat), 3 g fiber, 947 mg sodium

Tofu Fried Rice

Makes 4 servings

Sesame oil does a lot of the work here, acting as both a cooking aid and a flavor enhancer. Fried rice ideally is made with leftover rice, but you can also make it with quick-cooking rice, as in this recipe. Just be sure to start the rice first--the cooler it is, the better it will stir-fry with the other ingredients. You can pour just-cooked rice on a baking sheet to help it cool faster.

2 cups quick-cooking brown rice (or 4 cups cooked brown rice)
2 Tbsp. sesame oil, divided
1 14-ounce package firm tofu, drained and cut in 1/2-inch cubes
2 large eggs, lightly beaten
1 Tbsp. minced ginger root
2 garlic cloves, minced
10 ounces fresh spinach
1/2 cup chopped scallions
1 cup thawed diced frozen peas and carrots
3 tsp. light soy sauce

1. Cook rice according to package instructions (unless you have leftover cooked rice).

2. Heat 2 teaspoons of the sesame oil in a large nonstick skillet over medium-high heat. Add tofu and cook 5-6 minutes, gently turning tofu as each side becomes lightly browned. Transfer tofu to a bowl.