Safflower oil, which is pressed from the seeds of the safflower plant, is a heart-healthy alternative to butter, shortening and even some other vegetable oils. Refined safflower oil has a high smoking point, which means it can be used in high-heat cooking and baking. The unrefined and semi-refined safflower oils are better suited as dressings and shouldn't really be used to cook with. Also, safflower oil has a very mild flavor, so it will not overpower your food.
High-Heat Cooking and Baking
Step 1
Add safflower oil to a sauté pan. Usually, a thin layer that covers the bottom of the pan is sufficient for sautéing, but you may need to add more depending on the amount of food you will be sautéing.
Step 2
Turn the heat on your stovetop to medium or medium-high. Because of safflower oil's high smoke point, it's a perfect oil for sautéing at these levels of heat without breaking down.
Step 3
Add your favorite vegetables and/or meats to the pan and sauté until the meats are fully cooked and/or until your vegetables are just tender.
Step 4
Use safflower oil instead of vegetable oil in your brownies, breads or muffins.
Step 5
Try using safflower oil instead of vegetable oil the next time you make pancakes.
Dressings
Step 1
Substitute safflower oil for canola or vegetable oil when making dressings from prepackaged salad dressing seasoning packs.
Step 2
Try drizzling a bit of safflower oil directly onto a salad or bed of greens and vegetables. Safflower oil is quite mild, but it will add a bit of flavor to your salad and also add some nutritional value.
Step 3
Blend spinach, parsley, cider vinegar, fresh basil, avocado, garlic cloves, lemon juice, salt, pepper, ground cumin, cayenne in a food processor. Add safflower oil to the mixture until it's smooth, and you have yourself a delicious herb dressing.
Step 4
Combine safflower oil with skim milk, chili sauce, pickle relish, lemon juice, sugar, salt and pepper, and you have Thousand Island dressing.
Step 5
Use safflower oil as a base for your next marinade. Oils help to add moisture to the meat, but if you don't want the oil to add flavor, safflower oil is a great choice because of its mild flavor. Add any other spices or herbs you choose.
Tips and Warnings
- Safflower oil should be stored in a cool, dark place. It's not necessary for safflower oil to be refrigerated, but if you don't plan on using it for a few months, you should store it in the refrigerator.
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