How to Choose the Right Oil for Cooking and their Health Benefits

cooking oil

We continue with our tips on the ingredients used for cooking. Today, we discuss the types of oils to choose when cooking, their health benefits, their storage and waste disposal.I know you may have encountered some challenges as to the kind of oil to choose in cooking due to the emerging issues on cholesterol and cardiovascular (heart disease) diseases.Well,worry no more;this post is intended to ease your frustrations and erase your fears.Join me let’s learn.

• All you need to know about cholesterol

Let talk briefly about cholesterol. Cholesterol is very important to the body especially the cells, but the increase in the cholesterol level is what leads to blockage of the arteries and finally to cardiovascular diseases. This is why we have ‘good cholesterol’ (High Density Lipoprotein) and ‘bad cholesterol’ (Low Density Lipoprotein). We say LDL is bad cholesterol because it builds up in the arteries or the blood vessels leading to heart problems whereas HDL cholesterol protects against heart disease by cleaning up all LDL cholesterol in the blood. So the more HDL you have in your blood the lower your risk of having cardiovascular diseases. I also want to mention that your total cholesterol comprises of your HDL cholesterol, LDL cholesterol and triglycerides (other fats in the body).

• Types of Good And Bad Oils

Now let’s continue with our choice of fats or oil for cooking. The good fat contains monounsaturated and poly unsaturated fats whereas the bad fat contains saturated and trans fat. These are few examples of the ideal oils to purchase for cooking. 

Some examples of Good Oils:

•  Canola oil 
•   Flax seed oil 
•  Olive oil 
• Non-hydrogenated soft margarine 
•   Safflower oil 
•  Sunflower oil 

Here are also some bad fat which should be avoid in cooking to reduce your risk of having cardiovascular disease.
Some examples of Bad oils 

•  Vegetable shortening
•   Hard margarine 
•   Butter
• Palm oil
• Palm kennel oil 
•   Coconut oil

Hmmm, i guess we have started off right? Let's continue with our discussions on cooking oil on my next post.Please send me your comments and contributions i love to read from you

COOKING TIPS :Choosing,Preparing,Storage and Health Benefits of Tomatoes

Hi, we continue our cooking tips. Today we I’ll talk about tomatoes.  I know you have tried buying some fresh tomatoes either in the market or in the grocery shop but have you ever thought if tomatoes can  be eliminated in any Ghanaian dish? Certainly not! Why?, it is because of its important health benefits, the bulk it adds to foods whether cooked or uncooked and the beautiful red color it adds to salad.Well  knowing this let consider how tomatoes can be chosen, prepared and stored to avoid any nutrient loss.
 Choosing Tomatoes

 When buying fresh tomatoes ensure it is reddish and plump; no bruises or blemishes. The tomatoes should be soft, heavy and yield to the touch. And remember, size is not an indicator of quality. Large tomatoes can be just as sweet and juicy as the small ones.  I know you have tried storing some of tomatoes or trying to ripe some tomatoes here are some few points to help you. When you want to Store Tomatoes;
 •    Refrigerate (ripe tomatoes) below 55 degrees to protect the flavor.
 •    Tomatoes that need ripening should be placed in a paper bag with a banana or an apple for a day or two. The gases from the fruits will help to ripe them.
 •    If you don’t have banana or apple it can be stored at room temperature uncovered, out of direct sunlight, until ripe.
 Tomato juice usually spill out during preparation here are some few tips to avoid this.
: •    Wash tomatoes in cold water before use.
 •    Use a sharp knife to slice tomatoes vertically to prevent the juice and seeds spilling out.
 •    To peel your tomatoes, mark an X on the bottom of each one and place them in boiling water for about 20 seconds. Remove the tomatoes with a spoon, plunge them into cold water for the skins to come off. •     Do not use an aluminum pot, pan or utensil when cooking tomatoes. The acid in the tomato reacts unfavorably with the aluminum.
 •     If your tomatoes seem overly acidic, you can add a sprinkle of sugar and salt, both of which will bring out the flavor. 
 Do you know that tomato is a treasure of nutrients? Let take a look at the health benefit of tomatoes 
 •    Tomatoes have two antioxidants that are vitamin C and lycopene. This lycopene gives the characteristic red color in tomatoes. Antioxidants have the ability to reduce free radical reactions and thereby reducing the risk of cancer development in the body as well as protection against U V ray
. •    Vitamin C also has the ability to prevent bleeding gums, soreness in the joint and reduce wheezing in children with asthma.
 •    Vitamin A is also present in tomatoes to improve immune functions, maintenance of the skin and tissue lining and vision.
  •    Potassium is an essential nutrient that is important for normal health maintenance and growth. It is required for movement of nutrients across the cells in the body.
  •    Folic acid. Eating a diet containing folic acid, beta-carotene, and vitamin C effectively lowers homocysteine levels. As tomatoes contain all three of these nutrients, they are especially recommended for with high homocysteine levels.
Great! i'm sure you have been able to learn why tomatoes cannot be eliminated in most Ghanaian diets and you will always add tomatoes to all your meals. Thank you and you continue to follow this blog as i bring you something interesting about the oils we use in cooking.