For many, the obvious solution was to just forgo deep fried foods completely. This, of course, is easier said than done. The craving for things like deep fried fish and chips is very hard to resist, both for children and adults alike. But there are things you can do to reduce the most negative health aspects of deep fat frying. It is all a matter of the right tools and a little know how.
The reason most foods that are deep fried contain unhealthy levels of fats and cholesterol is because of a combination of low quality cooking agents, poor temperature control and inaccurate cooking times. If you want to produce the healthiest deep fried dishes possible you need to tightly control all three of these factors.
Here are 5 practical tips to help you accomplish that goal:
1. Buy A Good Deep Fat Fryer
Safety is of the utmost importance in deep fat frying. Modern deep fat fryers that have been designed for home use have undergone strict safety testing and come with many safety features built in. If you plan on doing any deep fat frying at home this is the best option to maintain an adequate safety margin. The other main advantage is their ease of use. You can come close to the results of a professional chef without having to attend culinary school or spend hours cleaning up when you're done.
There are many different models available including the new mini deep fat fryers that are well suited for single servings. (You can find more details and helpful buying tips at the end of this article).
Under no circumstances should you attempt to use a saucepan filled with oil over a hob. It is inherently dangerous and unless you are a skilled chef it will not produce the desired results.
2. Use An Oil With A High Smoke Point
Since food is cooked by immersing it in hot oil, the oil used is going to have a big impact on how healthy the end result is. One important characteristic of all cooking oils is that they break down when heated above a certain temperature. This is known as the smoke point.
Since most deep fat frying occurs at temperatures between 175C and 190C we want an oil that has a smoke point over 200°C. Some good choices are corn (232°C), sunflower (232°C), safflower (266°C) and rapeseed (240°C).
3. Use Oils That Are High In Poly Or Mono Unsaturated Fats
Unsaturated fats have been shown to lower LDL cholesterol levels (the 'bad' cholesterol) and at the same time raise HDL cholesterol levels (the 'good' cholesterol). Corn, sunflower and safflower oil are all high in poly-unsaturated Rapeseed is high in mono-unsaturated fats.
4. Maintain A Consistent Cooking Temperature
Maintaining a consistent oil temperature throughout the deep frying process is probably the single most important factor in producing the healthiest result possible. Setting and maintaining the oil at the correct temperature allows a crust to form which prevents too much oil from being absorbed into the food. The end result is crunchy on the outside and moist on the inside.
Unfortunately many consumer deep fat fryers come with inaccurate thermostats. If calibrated too low, the oil fails to reach the specified temperature and you end up with greasy, soggy chips. A simple solution is to use an inexpensive deep fry thermometer that attaches to the side of your fryer. Consistent oil temperature throughout will keep oil absorption levels to a minimum and produce healthier results.
5. Timing - Don't Overcook or Under cook
Cooking times are best mastered with a little practice. Use the times listed in recipe guide as a starting point but remember that they could vary considerably depending on the fryer, the oil temperature and the food being cooked. Food at room temperature is going to cook faster then a similar item that is frozen.
As a general rule you want an even golden brown colour. As soon as this appears remove the food from the fryer and drain on paper towels. If you need to cook several batches keep the finished items warm in a 95$deg;C oven.
Fried fish and chips will never be as healthy as a salad or piece of fruit, but there are things you can do to reduce the negative health aspects of deep fat frying. As with many other things in life, moderation is the key. Maintain a varied diet with plenty of exercise and you can still enjoy that occasional deep fried treat..
Harry Anderson is your guide to all things deep fried. Discover how you can master this popular cooking technique and continue to enjoy it safely and responsibly. Get tips on deep fat fryer equipment, cooking oils, frying technique and much more at http://www.deepfatfryerguide.co.uk.
No comments:
Post a Comment