Grapeseed oil boasts a high amount of healthy polyunsaturated fats and a low amount of saturated fat. Rich in antioxidants, grapeseed oil also has a mild taste and high smoking point. This versatility makes it a natural replacement for vegetable oils and vegetable oil blends in everything from salad dressing to fried shrimp. As the name suggests, manufacturers produce the oil from grape seeds. Store it in the refrigerator or in a cupboard which isn't too near an oven or other heat source.
Step 1
Purchase a grapeseed oil with a mild taste. Although most grapeseed oils available in the U.S. fit this bill, some imported products may boast of a strong or distinctly grape flavor on the label. Unless you are creating a dessert dish or a sweet-and-sour dinner, pass up these stronger grapeseed oils in favor of versatile, mild grapeseed oils.
Step 2
Dress green salads, roasted vegetables, potato salads and pasta salads with a grapseed oil-based vinaigrette. Use 1 tbsp. vinegar to 2 or 3 tbsp. grapeseed oil. For a more complex taste, use several acids and oils in the dressings. Use at least two acids, such as lemon juice, lime juice, grapefruit juice, rice wine vinegar, red wine vinegar and apple cider vinegar, as well as more than one oil, including a mild oil such as grapeseed oil blended with the more intensely-flavored sesame or walnut oil. If the mixture is too thick, blend in a small amount of water.
Step 3
Drizzle a small amount of grapeseed oil into a saute pan to stir-fry or saute vegetables, cubed meat and other quick-cooking foods. Use about 1 tbsp. in a heavy skillet to brown larger cuts of meat prior to roasting.
Step 4
To deep-fry using grapeseed oil, pour it into a heavy-bottomed pot to a depth of several inches. Turn the heat to medium high and test the oil with a cooking thermometer. For best results, fry foods that you have coated with a liquid batter or egg and flour mixture before dropping it into the heated grapeseed oil. When it reaches 350 degrees F, add food and deep-fry until it turns golden brown.
Step 5
Substitute grapeseed oil for vegetable oil in baking recipes. Use the same amount of oil called for in the recipe. If the baked food is a sweet one, use either a mild or distinctly grape-flavored grapeseed oil product.
Tips and Warnings
- Pick a variety of healthy cooking oils to suit your recipe and the cooking technique. Olive, avocado, peanut, canola and macadamia nut oils are highest in monounsaturated fats, while grapeseed, safflower, soybean, walnut and sunflower oils are high in polyunsaturated fats. Oils with a high smoke point -- useful for grilling, deep-fat frying and stir-frying -- include refined grapeseed, safflower, almond, cottonseed, rice bran and olive oils.
- Although grapeseed oil is lower in saturated fat than lard or butter, deep-frying still remains one of the less-healthy cooking options. Save deep-frying for special occasions.
Things You'll Need
- Grapeseed oil
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