Although non-hydrogenated margarine is healthier than its fully or partially hydrogenated counterparts, the butter substitute is not the most heart-healthy cooking option. That's because non-hydrogenated oils, although lacking in dangerous trans fats, don't possess the cholesterol-lowering benefits of liquid vegetable oils. Canola oil is lower in saturated fats than other oils, and among the highest in healthy monounsaturated fats. It also offers omega-3 fatty acids. You can use canola oil in salad dressings and as substitute for margarine in most cooking applications. Save non-hydrogenated margarine for foods which need a spreadable fat.
Step 1
Use 1 tbsp. canola oil for sauteing foods in a skillet. Suitable foods include sliced vegetables, cubed meat, chicken or fish and non-juicy fruits such as apples and pears.
Step 2
Add canola oil to heavy skillets or woks for stir-frying. Stir-frying calls for cooking oils with a high smoke point, and canola oil fits the bill for the high-temperature cooking method. Asian-style rice, meats, and vegetables are often stir-fried together.
Step 3
Substitute canola oil for melted non-hydrogenated margarine in baking recipes. Its mild taste makes it a better margarine substitute than olive oil. If the recipe specifies how much of the melted margarine to use, simply measure the equivalent amount of canola oil instead.
Step 4
Splash 1 to 2 tbsp. canola oil over roasted or steamed vegetables rather than scooping margarine over them. If you wish, combine canola with another oil or a vinegar to add extra flavor to the dish. Use two parts canola oil to one part olive, chile or nut oils, or three parts canola oil to one part red wine or apple cider vinegar.
Step 5
Drizzle canola oil over baked potatoes, rice, pasta or other starches rather than adding margarine. As with other vegetables, you may chose to combine canola with olive oil or other flavorful oils.
Step 6
Coat roasting, baking and broiling pans and grilling racks with canola oil rather than with margarine. The high smoking point, healthy fat content and mild taste of canola makes it one of the most versatile cooking fats to add to both foods and cooking surfaces.
Tips and Warnings
- Other oils high in monounstruated fats include peanut oil and olive oil. Peanut oil also has a high smoking point and is suitable for grilling, stir-frying, deep-frying and broiling. Olive oil substitutes well for margarine on starchy foods. Dip breads in a small pool of olive oil, or drizzle it over baked potatoes and vegetables.
Things You'll Need
- Canola oil
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