7/27/2019 Cooking Oil Brochure 1101

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c h o o

cocoOil Raw

Lowheat

Med.heat

Med.highheat

Veryhighheat Characteristics and uses

Almond, rened Pure, clean favor and a high-heat wonder. Smokepoint 495 F.

Avocado (expeller-pressed), rened Lovel texture, wonderul or searing meat, whippedpotatoes and stir-ries. Smoke point 450 F.

Avocado (cold-pressed), unrened Lovel texture, wonderul or searing meat, whippedpotatoes and stir-ries. Smoke point 500 F.

Canola (medium-high heat), rened Neutral favor, all-purpose, good or baking.Smoke point 425 F. Ma be geneticall modied inot organic.

Canola, unrened Mild favor, ma be geneticall modied i not organic.

Coconut (virgin/extra virgin), unrened Lovel or cakes, pie crusts, light sauting.Cholesterol-ree. Smoke point 280 to 350 F.

Ghee Wonderul in sauces, with lobster or crab, and orquick ring.

Grapeseed (expeller-pressed), rened Clean, neutral taste. Smoke point 485 F.

Hazelnut, unrened Rich favor. Drizzle on ood or use or dipping bread.Potential allergen.

Macadamia nut (cold-pressed), unrefned Nutt, butter favor and higher in monounsaturatesthan olive oil.

Olive (extra virgin), unrened Ideal or salads, raw oods, pesto and dipping bread.

Olive (extra light/originale), rened Mild and tolerant o low heat. Smoke point 325 F.Peanut (expeller-pressed,vitamin E added), rened

Adds favor to lightl cooked oods and cold dishes.Smoke point 212 to 400 F. Potential allergen.

Peanut (high oleic), rened Neutral favor or tempura, sh and stir-ries. Smokepoint 450 F. Potential allergen.Safower (high heat), rened Mild favor or high-heat cooking. Smoke point 450 F.

Safower, unrened Delicate favor.

Sesame, rened Adds smok favor to seared meats, stir-ries.Smoke point 445 F.

Sesame, unrened (including toasted) Aromatic, nutt, best in dressings and sauces.

Sunfower (high heat), rened Nearl neutral favor. Smoke point 450 F.

Sunfower (expeller-pressed), rened Multi-purpose. For low-heat cooking.

Sunfower (cold-pressed), unrened Rich favor, best in cold dishes.Vegetable shortening (palm ruit),rened Good or cakes, pie crusts, sauts. Not hdrogenated.

Walnut, rened Adds character to salads, marinades and sauts.Smoke point 400 F. Potential allergen.Low heat= 275to 325F Medium heat= 325to 350F Medium-high heat= 350to 400F Very high heat= 400to 495FPlease note, oil availability may vary by store.

Nine neighborhood PCC locations:

Redmond11435 Avondale Rd. N.E.Redmond, WA 98052425-285-1400

Seward Park5041 Wilson Ave. S.Seattle, WA 98118206-723-2720

View Ridge6514 40th Ave. N.E.Seattle, WA 98115206-526-7661

West Seattle2749 Caliornia Ave. S.W.Seattle, WA 98116206-937-8481

Business Ofce4201 Roosevelt Wa N.E.Seattle, WA 98105ph: 206-547-1222x: 206-545-7131

Edmonds9803 Edmonds WaEdmonds, WA 98020425-275-9036

Fremont600 N. 34th St.Seattle, WA 98103206-632-6811

Greenlake7504 Aurora Ave. N.Seattle, WA 98103206-525-3586

Issaquahat Pickering Place1810 12th Ave. N.W.Issaquah, WA 98027425-369-1222

Kirkland10718 N.E. 68th St.Kirkland, WA 98033425-828-4622

pccnaturalmarkets.com

Rev. 01/11

To view an online version of this brochure,

and to explore all of our product guides,

scan the code with your mobile device or

visit pccnaturalmarkets.com/guides.

7/27/2019 Cooking Oil Brochure 1101

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Tpes o oils

Natural ats contain varing ratios o three tpes o ats:

saturated, monounsaturated and polunsaturated.

Saturated ats are hard at room temperature. There

stable, resist oxidation, and are ound primaril in meat and

dair but also in palm and coconut oil.

Polunsaturated ats are liquid at room temperature

and the least stable. The oxidize easil and are ound in

seaood and corn, safower, sobean and sunfower oils.

Monounsaturated ats are more stable generall than

polunsaturates. There ound in canola, nut and olive oils.

PRESSED VS. CHEMICALLy ETRACTED

The oils at PCC ma be less amiliar than brands in

mass-market grocer stores or good reason. PCC buers

seek out natural oils that are m echanicall pressed rom the

seed without using chemical solvents.

Olive, avocado and walnut oils, or example, are rom

sot ruit or nuts that need onl expeller pressing and

centriuging; the ma be labeled cold-pressed.

Hard oilseeds such as so or canola usuall require

some pre-treatment such as steam beore pressing but still

do not rel on chemical solvents.

In contrast, mass-market oils generall are extracted with

toxic solvents such as hexane. These oils then undergo harsh

treatment to remove the solvent. More chemicals, ver high

heat, and straining are used to deodorize and bleach the oils

rendering them inerior in taste, ragrance, appearance and

especiall nutritional qualit.

NREFINED OILS

nrened oils are ltered onl lightl to remove large

particles. Some, such as sesame or olive oil, ma appear

cloud or have visible sediment ater sitting. This does not

compromise qualit.

nrened oils are whole oils and their favor, color

and ragrance are more pronounced than in rened oils.

Like unrened whole grain fours, unrened oils are more

nutritious and have a shorter storage lie than rened.

nrened oils are best used unheated in dressings

or with low heat, sauting or baking. Their natural resins

and other benecial particles burn easil and develop

unpleasant favors and unhealthul properties i overheated.

I ou choose to bake with unrened oils, expect the favor

to be more pronounced.

REFINED OILS

Naturall rened oils are more thoroughl ltered andstrained than unrened, usuall with some additional heat,

but without harsh or damaging chemicals. Rening reduces

the nutrient level and favor. It also removes particles and

resins and makes naturall rened oils more stable or

longer storage, more resistant to smoking, and a good

choice or high-heat cooking and ring.

Rened oils recommended or high-heat cooking

and deep-ring are high oleic safower, sunfower,

and peanut oil. These are rom plants bred to be high in

monounsaturated ats instead o polunsaturates, which

oxidize easil and arent suited or high heat. To check i its

high oleic, read the nutrition panel on the bottle. It lists

polunsaturated and monounsaturated ats separa tel.

Storing oils

All oils, especiall unrened oils, should be rerigerated

ater opening to prevent oxidation and rancidit. Natural

oils should smell and taste resh and pleasant. Cant tell? I

in doubt, throw it out. Studies indicate that rancid ats ma

promote cancer and heart disease.

We suggest keeping a small dispenser o our everda

oil in the pantr or what oull use in a week or so and

keep the larger bottle rerigerated. Oil thats rmed up in

the rerigerator will lique at room temperature in a ew

minutes. Place the bottle in a container o warm not hot

water or ve minutes. The qualit will not be harmed.

Dierent oils fll dierent

needs or health, taste

and cooking.

For good health, our bodies need a

variet o health ats ound naturall

in dierent oils. This guide will help ou

choose the right oils or baking, sauting

and ring and explains which ones

are healthiest used raw.

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