The Oil Well

This is a continuation of our series on cooking with the wok, as pulled from excerpts from Renegade Wok:  New Dimensions in Wok Cooking. This time we concentrate oils and fats.

Our oil well section is dedicated to a brief awareness of the oils and fats that we consume. It is intended as self diagnosis for everyone who cooks with oils and may wonder:

• How an oil change may benefit their well being
• What oils are generally available for comparison

The natural fats and oils of yesterday are still with us today, in the forms of vegetable, animal, fowl, and fish proteins. They provide us with delicious flavors for our many recipes. Understanding the various food values of each group and method of preparation will enable you to reduce cholesterol and saturated fats, and thus have a healthier body.

How they are cooked and consumed is a major concern in wok cooking. The cumulative effect is outwardly noticed at our "wasteline" (waist line). Since all foods and oils have calories, we should initially address reducing the caloric intake by selecting lower calorie foods that suit your taste. (No need to diet yet.)

When we find that all oils have approximately 120 to 150 calories per tablespoon we highly recommend using less oil of any kind, and more exercise of every kind.

We elect not to be controversial by delving into the internal working of cholesterol or oleic aspects of oil. Suffice to know that they are important, and everyone should seek professional explanations of the effects on their own diet.

Stir frying goes a long way to bringing about healthy meals by:

1. Preparing meaty proteins in small portions, to permit your control of quantities, high flavor, and better digestion. (Example: Any reduction of meats with a corresponding increase of nuts, legumes, and such can reduce cholesterol-lowering calories without sacrificing taste.)
2. Substituting monosaturated oil, for another type you may be using, to reduce cholesterol.
3. The addition of fresh garlic and/or onions, in the golden triangle oiling phase. This will displace the air around the heating oil to prevent oxidation and possible breakdown.
4. Permitting the use of less oil, by fast introduction of precut vegetables. The many surfaces of these vegetables create fast steam to lower frying temperatures and oil breakdown.

Oil Well Summary

These oils are classified by their effects on body cholesterol. Remember that the human body produces its own cholesterol for well being.

Our concern is the cumulative effect on our bodies, when we use them to do our cooking. In general, look for and compare the amounts of cholesterol (milligrams), and saturated fats (grams) in each oil, and try substituting oils in lesser amounts. Be aware that each oil has its own breakdown temperature, shelf life, and taste.

Monosaturated Oil (Vegetable)

These oils have no cholesterol and are among the lowest in fatty acids. They tend to lower LDL (bad blood cholesterol) and slightly raise HDL (good blood cholesterol), which makes them ideal for cooking:

• Canola
• Olive
• Peanut

Polyunsaturated Oil (Vegetable)

These oils have no cholesterol and slightly more fatty acids. They tend to lower both types of body cholesterol.

• Safflower
• Sunflower
• Corn
• Soy bean
• Cottonseed

Saturated Oil (Animal)

These oils raise body cholesterol:

• Butter
• Lard

Saturated Oil (Tropical)

These oils raise body cholesterol:

• Palm oil
• § Coconut

In the next edition of Jade Dragon Online we will discuss good stir-frying techniques. Future issues will focus on using your wok hardware and steaming, and many other exciting Renegade Wok secrets.

To become a full-fledged Renegade Wokker more quickly, order the Renegade Wok source book at our discounted rate of only $9.99 (retail $12.95) using our mail order form.

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