Choosing The Right Cooking Oil Is Key! Here Is The Breakfast Club's Guide For You | English News

Remember when you are looking at oils, but of course you will have questions. So do we. So we have two very interesting guests for you. Let's start with the first one. Priya Nagwani joins us now. She is a nutritionist and certified weight management coach. Good morning, Priya. Thanks so much for joining us here on The Breakfast Club. I want to first start by asking you what is your verdict? What is your go to oil in your kitchen? Because that should give us a cue. All right. We look to. I'm not sure if Yeah I'm not sure if Priya can hear us. Do you wildly. Yeah. Do you have a particular oil that you like using a certain way before you were researching this entire segment. Is there something that you've learned with this. I've read too much about oils in the past couple of days to sort of understand this, but I think I'm sort of gravitating more towards having oils which are cold pressed and using a variety of them. So matching the right food with the right oil maybe and a huge ghee fan. I come from North India. So you can understand the price point is always when I see with cold pressed oil bottles, the the price point is always what scares me especially with olive oil, coconut oil. I always in my head for some reason think cold pressed is going to equal more expensive. Is that something? That's a good question, That's a good question. But remember a cold pressed oil is an oil which is highly concentrated. So you don't use that much. Its like having a pure ingredient but using little of it because its very strong in flavor. So a smaller amount would hopefully mean that even though its priced higher, it will go a longer way. All right, let's go over to our guest who is through with US, Sonar. Hi, Priya, I hope you can hear us this time around. Hi, Sonal. Thank you for having me. Hi, great, great. Priya, we were just chit chatting before we got you on on what our favorite oil is, but I want to get the verdict from a certified nutritionist over there. What do you think? Which is the best oil and your go to oil in the kitchen. So Sonal there is not one best oil. I would say for optimal benefits. I think you you have to decide the oil basis, the requirement basis, the kind of cooking you are doing and the kind of health benefits you need. Also the flavor profile that you prefer and the flavor that goes with the food that you are cooking. So there is not one best oil, but yes, there are some oils which are very high in benefits like olive oil, coconut oil, mustard oil etcetera that you should including in your diet. But yes, definitely it depends on what kind of cooking you want to do and information that you shared about smoke points that is very important to have because that will help you decide which oil to use when. So have a variety and include a lot of oils in your diet. I mean there is no one best you know that you can have. So Priya, coming in from Delhi here with this next question, tell us you're saying we need a variety of oils then in our cooking, If we're on a budget, what should that variety look like? How many should we try to spend for variety? 100% Yes, we should include variety in our variety of oils because different oils have different nutritional profiles, different fatty acid profiles and different kind of antioxidants that they give. Now in the Indian context have a variety like mustard oil. I would rate mustard oil even higher than olive oil because it is 1/5 the cost. It has good amount of mono unsaturated fatty acids, it has has good amount of antioxidants and it is preferable. It is suitable for high heat cooking. So one is that, yeah, yeah. And heat definitely again you should include because yeah, go ahead, go ahead. Ghee and mustard. Clearly those two are the ones that you say can work well and also conventionally has been part of our cooking system as well. But let me throw in the next question that perhaps helps people get more, you know, practical solution here. Is there some sort of oil and food pairing that one must be looking at cooking particular kind of fruit food that sort of helps with better nutrient absorption when you know, sort of married to that oil definitely. So see for regular cooking of subsidies. You know for high heat cooking, medium to high heat cooking that we have. For Indian cooking you can have mustard oil because it will not go rancid when you heat it at A at a higher smoke because it has a higher smoke point. Now for parathas etc, you can use ghee but not while cooking it. You know apply it later when you when you have it on your plate, use your butter, olive oil, sesame oil etc for your omelets because it has low to medium heat, cooking drizzle, olive oils etc. Cold pressed oils on your salads because it will give that flavor to your salads as well as you know it will match with the smoke point requirements of that oil. So this way you can have a variety of oils and pair it with the foods in a manner which is suitable as per the smoke points and as per the flavors as well. Priya, can you also tell us this is a bit of a naughty question but when it comes to reheating oils, reusing oils we we say we can't do that. Is that a definite no? Is that especially with vegetables oils sometimes they say that yeah this kind of all you can use. You can reheat but do you say no absolute no on all reuse. See the lesser the better because what happens is when you reheat the oil, the chemical structure in the oils changes. You know there is a formation of trans fats and you know and some free radicals so which is inflammatory and you know is linked to chronic diseases. So better to not reheat the oil. In case you have a lot of oil left then you can use it just for sorting or you know or for your regular subsidies but not for long time cooking. I would suggest whenever however you are craving for say a deep fried food right have a smaller kadhai which has small amount of oil in it so that you know there is there isn't much left for the use for use for using later. So that way I think I do this that you know I use smaller tadka kadai and you know whatever I want to deep fry I can do that and I don't have a lot of oil left with me to use it. Other thing is you know that there is nutrient loss as well. You know there are antioxidants, there are vitamins which are heat sensitive. Now you when when you keep reheating the oil there isn't much nutrition left in the oil. Seed oils I would say don't have a lot of nutrition, they are just edible oils I would call them and they are anyway you know treated at high temperatures. Also do not reheat them at all and try to avoid reheating as much as possible. That's very practical advice. And Priya, I think my favorite to takeaways were that the heroes are already in our kitchen. Mustard, oil, ghee, These are all already commonly accessible. Thank you for telling us so much. Thank you for joining us this morning on TVC. Now, you know, on TVC, we like to take you from the experts into the kitchen behind the scenes. That's right. So you heard from the nutritionist telling you what is the right composition, what you should keep in mind. But I'm sure you're thinking what dish to patch. If I'm making an omelette, is she saying use ghee or should I use butter? What should I do? We had these questions as well. So we dialed up Lakhan Jethani. He is a chef. And over at Mizo, one of Mumbai Stop restaurants over here. Let me just walk up to him. He's right here with us in the studio. Good morning. Good morning. And how are you doing? I'm amazing. How are you? So Mizo is a restaurant that talks about clean eating, talks about lesser ingredients the better. So I said, Lakhan, why don't you teach us a little bit about what oil to pair with what. So here you are with that entire sort of line up, Should we start with everybody's favorite olive oil, 100% oil of the season, oil of the season, oil of the century. I would say olive oil is really, really good for salad dressings. As our nutritionist also said it, it goes through good processes to make this oil so it doesn't go through a lot of factory processes. So you can use this oil to dress your salads, even, you know, for light stir frying olive oil, not extra virgin olive oil can be used. Extra virgin olive oil can be used to make dressings for your salads. Right. So extra virgin do not put that on heat at all. Not at all. Yes. OK, OK. So the next one here on the list and our viewers have that Toya is also over there. She will be full of questions as well. So we will toss to that in just a bit. But let's talk about the next one over here, coconut. And this one you have is cold pressed, correct. So it's great to apply. It's great to eat. It also is used extensive in South India. No, it is used in every part of India. I would say not just South India, extensively in South India because we produce a lot of coconuts over there, right? Coconut oil has a high smoking point. It is extremely nutritious. You can use it in all your curries, dosas, idlis to make a tadka and a pro tip would be you can use it in baking to make cakes. It is highly flavourful. It imparts a really good flavour, you know Coconut mango is excellent. Coconut chocolate is excellent. Yes yes 100% nice. Yes. OK, let's move to ghee then. We all love it. There was a generation that was told this will lead to heart attacks. Now we thankfully have data which says sugar is the one that does it. Not fat, but how to use ghee better in your kitchen. So in my house we would use ghee on almost everything. Now earlier there were these myths that you cannot use ghee while pan frying or sauteing. But if you want to lightly pan ferry or lightly saute if you want to butter your bread but a light heat ghee is fine. Butter is fine as well. It is very high smoke point. Yes, two 5200 to 250. I suppose butter is also 200 to 2:50. But some people are lactose intolerant. So the ones who are lactose intolerant can use ghee. Ghee should be put on rotis. It helps reduce your glycemic index. It has an extremely nice nutty flavor. It can be used in baking on almost everything. The western world has adopted ghee now and are using ghee and coffee and different different things. Yeah, it is highly nutritious, full of saturated fats which is good for our body now. And there's a reason why Dadis and Nanis would make a tadka out of it and always stop it up. Correct. Right. Let's move to the next one. This is mustard, its you know when we when we are setting up the table before the show, we open and there was a whiff here in the studio as well. That's how strong this oil is. But again this traditionally used in the western part of the country, a lot of Bengali cooking, a lot of really flavourful March is made out of this, but anything beyond that that we can also utilize it with. So mustard oil 100% with fish is outstanding. The north of India would use it in Pickles, making a lot of their Pickles. My personal pro tip to use mustard oil would be if you're making a Bengal Ka Bharta at home, just replace the oil with a little bit of mustard oil and you're going to be in for a surprise again. Mustard oil, like coconut oil has a lot of flavor inside it, so it pairs well with some dishes and does not pair well with some dishes. But it is extremely flavorful, extremely healthy, way better than vegetable oil currently. So please go ahead and use this nice nice. And this is the last one on the table and this is sesame oil, so traditionally this would be used in a lot of Chinese cuisine. Chinese again something that you use in a big wok with high heat, right? But what else then? So again, this one is a cold pressed sesame oil. It has a lot of flavor apart from using it from on the wok because it has a high, high smoking capacity. Today, I would love to use it in soups. Take a couple of drops of, you know, sesame oil, just put it in your soup and mix it up. It's going to give a lot of robust flavor, amazing whiff, you know, in your vegetable soup. In the restaurant we use it for to make a miso soup, we would add little sesame oil. So it gives the Super nice nutty flavour and a whiff as well. Yeah. So yeah after all this conversation on food is dying to ask a question let's let's go to her and get that one is well. So yeah, go ahead chef tell us. We were just speaking right now to a nutritionist who was saying that mustard and ghee are the two saviours in your kitchen, in the restaurant Adu. Are they the two that you're using the most? Are you using others? What do you finding consumers like? So I am using a lot of ghee in my restaurant, not too much of mustard oil because we are an Asian restaurant so less of use of mustard, but a lot of ghee we've started supplementing. Now you know when we do our boughs or something and we used to use butter, but I've started using ghee recently. I'm extremely, extremely fond of ghee. The flavor it has, the nutty flavor it has, and the fact that it can yet hold heat up to 200 to 250°C makes it a good stir frying option as well in today's day, age and day of time. Yeah, yeah, give with the Japanese food. If you want to try more of that, you will have to go to Chefs Restaurant and Lacan's Restaurant. Understand that. But for now, thank you so much for educating us on all the different kinds of oil. This has been lovely. On that note, we are going to slip into a quick break. You go fetch what's in your pantry. Well, see you on the other side.