Nutrition 101

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Food 101Overview

• Canola Oil is a culinary workhorse that no
  well-stocked kitchen should be without.
• Complimenting stir frying, baking, grilling,
  vinaigrettes

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Vinaigrettes
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Why Make Your Own Salad Dressings and
Vinaigrettes?

• 1/ Easy to prepare
• 2/ Less expensive than store-bought dressings
• 3/ Control flavour
• 4/ Control fat content

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Vinaigrette

• 1/ Blend of oil and vinegar, generally used to
  dress salad greens, vegetables, meat or fish
  dishes.
• 2/ Traditionally, 3 to 4 parts oil to 1 part
  vinegar. Low-fat diet trends now recommend 2
  parts oil to 1 part vinegar.
• 3/ Herbs and spices such as salt, pepper, garlic,
  mustard and ginger add additional flavours.
• 4/ Can be used as marinade.
• 5/ Store homemade vinaigrettes for up to 1 week
  in the refrigerator.

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Low Oil Vinaigrette Tips

• 1/ Add chicken broth, wine, fruit juice or even a
  little water to stretch your vinaigrette without
  increasing the fat content.
• 2/ If the vinaigrette is on the runny-side, try
  adding an ice cube once the dressing is blended.
  Shake well. The ice cools the oil which thickens
  the mixture!
• 3/ Don't suffocate your salad! The best features
  of your salad are lightness and crispness. (1/4
  cup of vinaigrette for 8 cups of salad greens).

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Canola Oil as Vinaigrette Ingredient
1/ Canola Oils mild flavour allows the
flavour of other ingredients to shine
through. 2/ Canola Oil remains free running when
refrigerated allowing the vinaigrette to
pour when removed from the refrigerator. 3/
Canola Oils quality nutritional profile
makes it an excellent choice for healthful
salad making. Check out www.canolainfo.org for
more vinaigrette information.
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Marinades
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Marinades

• MARINATE To soak a food such as meat, fish or
  vegetables in a seasoned liquid mixture called a
  "marinade.
• Purpose
• 1/ Adds extra flavour to food
• 2/ Tenderizes tough cuts of meat
• Components
• 1/ Oil - moisturizes
• 2/ Acid ingredients - flavour/tenderizes
• 3/ Sweeteners - aid in browning and flavour

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Tips for Marinades

• 1/ Cover and refrigerate food when marinating.
• 2/ Use glass, plastic, ceramic or stainless steel
  containers for marinating, never aluminum as the
  acid ingredients may react with the metal.
• 3/ Length of marinating time depends on the food.
• 4/ Turn or shake contents during marinating time.
• 5/ Avoid cross-contamination.

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Marinating Times
1/ Generally, meats with porous flesh,
little tough connective tissues, and delicate
flavour such as poultry and fish takes the
shortest time - usually 1 to 4 hours. Some
fish even less time. 2/ Beef, pork and game
take longer and could be marinated overnight
in the refrigerator.
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Canola as a Marinade Ingredient

• 1/ Canola Oils mild flavour allows other
  ingredients to shine.
• 2/ Canola Oil remains free running in the
  refrigerator allowing the oil to moisturize while
  food is marinating.
• 3/ Canola Oils quality nutritional profile make
  it an excellent choice for healthful marinades
  and grilling.
• Check out www.canolainfo.org for more grilling
  and marinating information.

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Baking
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Baking with Canola Oil

• 1/ Baking with canola oil can help reduce your
  saturated fat intake. By substituting canola oil
  for melted hard fat, butter, shortening, lard or
  brick margarine you replace fats higher in
  saturated fatty acids with an oil which has the
  lowest level of saturated fatty acids.
• 2/ When substituting oil for solid fats you use
  about 20 percent less oil. Not only have you
  chosen a healthier alternative but reduced the
  total fat in your baked good!
• Check out www.canolainfo.org for more
• baking information.

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Solid Fat To Oil Conversion Chart

• Substituting canola oil does modify the texture,
  usually making the baked good softer and more
  moist. Use the substitution chart as a guide to
  convert your recipes which use solid fat.
• Solid Fat Oil
• 250 mL (1 cup) 175 mL (3/4 cup)
• 175 mL (3/4 cup) 150 mL (2/3 cup)
• 125 mL (1/2 cup) 75 mL (1/3 cup)
• 50 mL (1/4 cup) 45 mL (3 tbsp)

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Deep Frying
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Deep Frying Tips

• 1/ Maintain a frying temperature of 190? C (375?
  F). The batter-coated or breaded surface will
  quickly form a protective shield, preventing the
  oil from penetrating the food and making it
  greasy. The food will cook by conduction or
  indirect heat.
• 2/ If the oil is not hot enough, oil will reach
  the food before the coating cooks enough to form
  the protective layer. The result - greasy food.
• 3/ 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.

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Deep Frying Tips Continued.
4/ 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. If required,
salt can be added just before eating. 5/ Fry
vegetable foods, like potato chips, while they
are still frozen to limit the fat absorption. 6/
Avoid crowding the deep-fryer with food as it
will lower the oil's temperature.
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Signs of Deteriorated Oil

• 1/ Oil colour darkens.
• 2/ The more you use an oil, the more slowly it
  will pour.
• 3/ Particles accumulate at the bottom of the
  storage container or are suspended in the oil.
• 4/ Smoke appears on the oils surface before
  the temperature reaches 190? C (375? F), your
  oil will no longer deep fry effectively.
• 5/ The oil has a rancid or "off" smell or if it
  smells like the foods you've cooked in it, it
  should be discarded.

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Prolonging Oil's Frying Life

• 1/ The longer an oil is heated, the more quickly
  it will decompose. Avoid preheating the oil any
  longer than necessary. If you're cooking more
  than one batch of food, quickly add each new
  batch, unless time is needed to adjust the
  cooking temperature. Turn off the heat as soon as
  you've removed the last food batch from the oil.
  Cool.
• 2/ Use a quality deep-fat frying thermometer,
  even if you're using an electric deep fryer.
• more...

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Prolonging Oils Frying Life...

• 3/ When the oil has cooled enough that it is safe
  to handle, strain it through a coffee filter or
  cheesecloth into a clean container. Do not mix it
  with unused oil.
• 4/ Shake off loosely attached bread crumbs from
  breaded food before adding the food to the oil.
  Loose crumbs and other particles scorch quickly
  and pollute your oil. Use a small strainer or
  slotted spoon to remove as many crumbs as
  possible.
• 5/ Store the oil, tightly sealed in a cool, dark
  place or the refrigerator. The oil may cloud in
  the refrigerator, but it will clear again at room
  temperature.

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Smoke Point

• The smoke point of an oil is the temperature at
  which the oil begins to decompose and visible
  fumes (smoke) are given off.
• Ingredient Temperature (? C)
• Safflower 265
• Sunflower 246
• Soybean 241
• Canola 238
• Corn 236
• Peanut 231
• Sesame 215
• Olive 190
• Lards 183 to 205

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Deep Frying Around the World

• Country Deep Fried Food
• Spain Empanadas
• Mexico Chimichangas
• Holland Fritters
• England Fish and Chips
• India/Africa Samosas
• China Double-Fried Shredded Beef
• Thailand Spring Rolls
• Japan Tempura
• France/Switzerland Fondue

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Fondue
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Fondue Tips

• 1/ Pot must be metallic to tolerate high heat and
  keep the oil hot.
• 2/ Pot must sit securely on its stand to avoid
  tipping.
• 3/ Pot should be wide at the base and narrow at
  the top to reduce spattering and retain the heat.
• 4/ Heat source must be adequate enough to keep
  the oil hot during the entire cooking process.
• Check out www.canolainfo.org for more
• fondue information.

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Stir Fry
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Stir Frying Tips

• 1/ Stir fry involves cooking ingredients quickly
  over high heat.
• 2/ Most stir fry recipes require less than 1 to 2
  Tbsp (15-25 mL) oil.
• 3/ Prepare all ingredients and sauces before
  starting to cook.
• 4/ Cook ingredients beginning with those that
  take the longest to cook.
• 5/ As ingredients cook move then to the sides of
  the wok to prevent overcooking.
• Check out www.canolainfo.org for more
• stir frying information.

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• In Saskatchewan,
• 306.387.6610 P
• 306.387.6637 F
• dorothy_at_canolainfo.org
• www.canolainfo.org
• In Alberta,
• 780.454.0844 P
• 780.465.5473 F
• simone_at_canolainfo.org
• In Manitoba,
• 204.982.2100 P
• 204.942.1841 F
• ellen_at_canolainfo.org
• admin_at_canola-council.org

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