Live life with a little spice

Curry is delicious. For Indians, curry is part of a daily meal, while here in Australia we tend to see it as a treat. Why? Perhaps that’s because we don’t realise that many of the ingredients found in most curries – like garlic, ginger and chillies and spices – are bursting with health-boosting goodies as well as flavor! Yes, the spices, which underpin our curry powders, can enliven your food without adding calories and make a positive impact on your overall health too!

That said, you probably will not feel like eating curry every single night for dinner, so why not use spices to enliven other dishes? You won’t believe how versatile curry powder and spices can be until you try it! This can be as simple as adding a teaspoon of curry powder to a casserole or soup for a spicy kick. You will be delighted with the flavours you discover!  Our spices are pure so a little goes a long way – you just need a teaspoon or two to bring some zing to the table.

We recently sent out an eBook entitled BEYOND CURRY ™ to our subscribers and asked for their tips on how they use our blends in different ways. Here is a sampling of the responses (unedited). Please write back to us with your tips too.

 

I really like the ebook. I tried the vegetarian pate.  It was really yummy.  I use the curry spices also when I make pumpkin soup, to add a bit of zing. I also make a lot of veggie burgers with chickpeas so I use the chickpea curry spice for this.  Sometimes in Summer I like to make rice salads, so I add some curry spice to the water to flavor the rice as it cooks.  I must say curry spices are very multi purpose.

Christine

 

I love your little ebook and was delighted to receive it.  I haven’t yet experimented but intend to do so this weekend.  You have a fabulous product and your ebook and web recipes make a non-cook look good.

Lorraine

 

I don’t get the chance to do a lot of family/friends cooking at this time as our boys live away and everyone is very busy so I’ve been adapting your spice recipes for smaller meals.  Today using up a Hurry Curry but with plenty of additives (shallots, garlic, ginger, lemon as using chook)  I had a different take on your BBQ lamb chops a little while back that went down very well.  Below is a best guess as I just winged it at the time, trick was getting salt right and continuous basting during cooking.

1/2 cup of oil

¼ cup lemon juice (might need to add a little more)

1 minced green chilli

1 tspn of crushed garlic and crushed ginger

Salt for balance

1 cup chopped fresh mint (from your recipe but I used oregano from the garden)

Rogan Josh spice pack

Make a baste:   Oil, lemon juice and enough salt to balance lemon  All the rest and mix.  Baste should be quite liquidy so more liquids if needed

Brush lamb chops and stand covered for ½ to 1 hour

Over coal BBQ cook chops frequently basting and turning until well done and charred.

Rob

We hope we have inspired you to be innovative.

 

If you have any other ideas that you wish to share please write to: chef@noworriescurries.com.au

Eat your way around India

What is Indian food?

Um, well, it’s curry and spicy things

Like so many foods that we eat far from the country of origin, Indian food suffers from sweeping generalisations – a rich and diverse cuisine reduced to a single dish: curry.

Imagine if we were to say Italian food was pasta.  Is that a spaghetti bolognaise or tortellini stuffed with ricotta? How about fettuccine or tagliatelle?  Rigatoni or lasagne?  Even the term ‘pasta’ can’t encompass the varieties, flavours, textures and vast array of ingredients that constitute a pasta dish, and the same is true of Indian food and ‘curry’.

India is a vast and multi-faceted country, with different regions boasting different cultures, dialects, religions, social norms and styles of cooking that are hugely distinct to the people who live there. When it comes to food, the term ‘curry’ would mean nothing to an Indian in India, just as an Italian would look bemused if you ordered ‘pasta’!

Curry is not a word used to describe all of India’s savoury cuisine. We have dishes prepared with a sauce that would be termed a curry and this is predominantly served with rice in the afternoons. Then we have dry dishes, like kebabs and vegetables, lightly spiced and served with chappatis for dinner.

Of course it would take years to fully understand the multitude of regional varieties in Indian cooking, but let’s go on a whistle-stop tour of the country so you can at least begin to appreciate just how much more there is to curry than you may realise.

Goa, where I hail from, is a good place to start.   This area in western India is the home of Sorpatel and Vindaloo made with pork for special occasions.  The staple here is seafood-based curries as it is blessed with seven rivers and sits on the coast.  Goan curries are also known to be fiery, so be warned!

Whilst the curries of the coastal areas celebrate seafood the interior areas look instead to pulses and grains for their protein intake.

Moving clockwise, the food of Maharashtra is feisty and the cuisine uses aromatic and flavourful ingredients like peanuts, sesame seeds and hot chillies.  The immigrant inhabitants of its capital city, Mumbai, bring a veritable feast of flavours from their home towns around India. This is where I learnt many cooking skills from neighbours, and adopted aunts.

Another distinctive flavour from the west of India is Gujerat.  People here fast on a regular basis and limit their diet to milk, nuts and dried fruits.  The food here is primarily vegetarian.   In order to prevent the body from becoming dehydrated a lot of salt, sugar, tomato and lemon is used.  There are a large variety of vegetarian curries in Gujerat, most of which are eaten with dhals that have a combination of salty, sweet and spicy flavours.

In Rajasthan where water is at a premium the food is generally cooked in milk or ghee.  This makes it a rich cuisine.  On the other hand a simple ingredient like Gram flour (Besan) is a mainstay of Marwari food.  Here you can savour curried gram flour dumplings in a creamy, yoghurt sauce.  This desert state makes a tantalising dish with sangri, wild dried leaves, fried with dried dates, red chillies, shredded mango and spice.

The curries that most Westerners are familiar with tend to hail from Punjab.  The much-loved naan bread, that has also become an international celebrity, usually accompanies the food here.  Expect curries from the north to contain a wide variety of rich ingredients:  meats, fruits, nuts, dairy products and the well-known Indian cottage cheese, Paneer.

The popular Rogan Josh comes from Kashmir.  The Persians and Mughals influenced the food of the North.  This area is also known for the sweeter and milder flavours, often produced by the addition of fruit (e.g. apricots, bananas and lychees) to curries.

Madhya Pradesh, situated in the centre of India, has a plethora of meat, wheat and sweet dishes. Think Kebabs, Biryanis, Jalebis, Barfi.

We can’t move away from the north without squeezing in the north-eastern area of India, where food is influenced by the flavours of Nepal, Tibet and Myanmar.  Spices are used in moderation here, with curries relying more on onions for flavour, although turmeric, fenugreek and cardamom make an appearance.  It is from this area that proteins get far more interesting: frog, turtle, yak, pigeon, duck and pork can be found in the regional curries, but also beef, chicken and fish.

From this region, try the Assam tenga curry, usually made with fish and lentils and known for a sour flavour courtesy of lemons.  Tripuri curries are the spicier ones, and almost all dishes will contain berma, which is made from dried and fermented puthi fish.  It is the only area to do so!

Moving over to Eastern India here the approach to spice is more subtle. Bengali food is deeply influenced by the Nawabs of old. The staple here is sweet water fish and rice.   What sets Bengali food apart is the flavour of mustard oil and poppy seeds. Don’t leave this state without trying out Doi Maach (fish cooked in a yoghurt sauce) and Baigan Bhajja (panfriend eggplant) sizzling with spices.

When trying to identify eastern Indian food, look out for Panch Phoran, a blend of cumin, fennel, fenugreek, mustard seed and nigella seed that appears often in the vegetarian curries of Bengal and Orissa.  In these areas, meat dishes tend to be flavoured with turmeric and garam masala, but the regions’ dishes do differ in their spice levels.

Moving down to Orissa (now called Odisha), situated on the coast, we once again enjoy the treasures of the sea – Kankada Johla (crab curry) with rice. A typical Odia meal would comprise rice, dhal, two vegetable dishes and a fish curry. Dalma is well known here – this beautiful dhal is made with moong, toor or channa dhal and unusual vegetables like raw banana and papaya.

 

The food of South India (Andhra Pradesh, Karnataka, Kerala and Tamil Nadu), is tantalisingly flavourful.  Rice is a staple here.  Rice is mixed with lentils to prepare delicious snacks like crispy dosas, light idlis and yummy vadas.  These are served with lip smacking chutneys made from coconut, peanuts and spice.  Southern Indian curries use a lot of chillies and lentils, with spices, lemon, curry leaf, tamarind and turmeric.

If you like it a little hot, seek out the Andhra food.  Chilli powder is abundant in this style of food, which is mostly vegetarian.  The region is also known for its use of the sour gongura leaf within the curries or accompanying pickles.  However, the food of Hyderabad, it’s capital is totally diferent. Here the food is once again Mughlai influenced by its Muslim rulers centuries ago.  It is famous for its Biryanis and rich sweets made with cream and nuts.

The food of Tamilnadu is both vegetarian and non-Vegetarian. This is the home of mulga thani (pepper water) and idlis and dosas. Popular non vegetarian dishes are Chettinad pepper chicken and Karuvadu Kozhumu (dried fish curry).

Keralite cuisine in the south is known as one of the most diverse in the region!  In Kerala coconut oil, milk or grated coconut is often added in curries to balance the fiery heat and keep the spice levels at a comfortable medium. If you love seafood then this is the place to enjoy it.

Moving north, to the state of Karnataka, the cuisine here is largely vegetarian. You may have come across a Udupi restaurant – where dosas and medhu vadas are extremely popular. Other popular dishes are Ragi rotti, Kesari Bath and Mysore Pak.

While not all the different regional varieties can be found here in Australia, it’s worth being aware of where your favourite curries come from. Here at No Worries Curries we offer you a feast of diverse flavours in our blends, underpinned by spice, from Kashmir in the north to Kerala in the south of India. Try dabbling in the flavours of different regions to get a better appreciation of the diversity and depth of Indian food.

The catch-all term ‘curry’ just doesn’t seem so useful anymore, does it?

Go on, eat your way around the country!

Catering for all

Curry is delicious; don’t keep it all to yourself!

Everyone loves a good curry, and it easily forms the centre piece of a feast, complete with rice, breads, side dishes, salads and pickles. Feasts are only fun when shared with all the people who matter to you, so why not switch the Sunday roast for a curry and invite your favourite folk over to enjoy it?

You’ve been polishing up your cooking skills and are finally feeling confident enough to get the gang around to taste your efforts. The invites have been sent, the date approaches, and you gleefully sit down to figure out your menu.

But wait! Auntie Peggy is a vegetarian, and Mum is a coeliac. Oh and you think that your sister’s teenage daughter is trying to avoid dairy. Plus Dad needs to watch his weight, so nothing too fattening for him…

Suddenly, designing a menu feels like more of a chore than a joy! Perhaps a curry is a bad idea….

Stop! Don’t let intolerances, allergies or dietary requirements put you off cooking a curry. With a few easy changes and amendments, a curry and all the trimmings can be tailored to suit a variety of diners – yes you really can keep everyone happy!

Let’s start with coeliacs, who are allergic to gluten. There are plenty of foods that will likely appear in your curry feat that a coeliac can eat: meat, fish, potatoes, lentils and rice are all a-ok for those avoiding gluten.

Bread is one of the biggest problem areas for those with gluten intolerances, so ensure you are purchasing gluten-free naans and chapattis. If making your own breads, use gluten-free flour – there are lots to choose from, including rice flour, chickpea flour and millet.

Gluten can often sneak into supermarket-bought condiments such as chutneys. You can play it safe by making your own chutney, which is very straightforward and will impress your guests!

Vegetarians are very simple to cater for, but take some time find out what sort of vegetarian they are. If they are very strict, they may prefer that you prepare the vegetarian curries with different utensils to those used for meat ones. Vegetarian curries are plentiful and delicious, and there are lots of proteins to use in lieu of meat: tofu, tempeh or legumes such as chickpeas and lentils work well.

Some people prefer not to eat dairy, while others are actually lactose intolerant, but all are easy to cater for when it comes to a curry feast. Avoid using Indian paneer (a cheese made from milk) or raita, the latter being a dressing that uses yoghurt. If you are creating a dish that requires a dairy product, find a dairy-free alternative such as coconut yoghurt. If cooking with a dairy-free paneer, it might be worth having a practice run to see how the ingredient works when cooked – dairy free alternatives don’t always behave the same under heat!

Many people are conscious of not eating too much fat, whether to maintain a healthy weight or as response to more serious health threats, such as heart attacks or obesity. There are various little tweaks that can be made to ensure a curry and its companions are as healthy as can be:

  • Use as little oil as possible when frying meat or vegetables, and opt for healthier oils such as pure olive oil instead of ghee.
  • Pick lean cuts of meat and trim off any fat before cooking. Try to focus your efforts on chicken, fish or vegetarian curries, as these will be lower in fat than those made with red meat.
  • If using dairy in the dishes, opt for low-fat varieties.
  • Make salads or roasted vegetables to serve as side dishes rather than deep-fried snacks such as bhajis or pakoras.
  • If anyone has any space left for dessert, offer ow-fat options such as fresh fruit or sorbet. Both will be refreshing after the mixture of spices and flavours in your curry, plus they don’t involve cooking – you will have enough to do with the main course creation!

Ahhhh, suddenly it all seems easier!

The golden rule when it comes to catering for those with specific requirements is to be careful. Thick twice about each ingredient you use, check labels and packets carefully, and hop on the internet to verify what is and isn’t suitable if unsure. All the No Worries Curries spice blends are gluten free and the packets always offer vegetarian alternatives, so it is very simple to tweak the recipe to suit the diner.

It is worth getting in touch with the guest themselves to find out what alternatives they use in their own cooking, and whether they can offer you any tips or advice. They might be able to recommend good supermarket brands that cater to their needs, or suggest a curry they make for themselves at home.

There is no reason why curry can’t be catered for all, so go ahead and plan your feast! A little care and an open-mind will ensure everyone can enjoy your cooking!

Going meat-free never tasted better

It sometimes feels that a different food becomes the health ‘enemy’ each week in the hyperbolic world of the media. We’ve been told chocolate is bad – then good – for us, and advised to drink wine every night, and then not at all! How confusing! The latest food to fall foul is meat.

We aren’t health experts nor nutritionists, and we certainly aren’t suggesting you should turn into a vegetarian, but by reading beyond the headlines (‘meat is bad’), it seems to us that there are some good reasons to try skip meat once in a while.

Compelling evidence shows that it’s good for our health to focus our diets more on plants than flesh due to the high levels of fat in the latter. There can also be no doubt that eating less meat is better for the Earth, as resources dwindle and populations rise. Could you go meat-free once a week for the sake of your body and the planet’s wellbeing?

“I can’t just eat salad!” we hear you cry. Fear not – curry is your salvation!

Traditionally, Indian curries rarely contained meat at all, with meat considered an expensive luxury and reserved for special occasions only. Even today, meals tend to revolve around vegetables, lentils, rice and roti, with almost half the Indian population eating a fully vegetarian diet. Do you think they miss out on flavour or taste satisfaction? No way! It’s not the meat that makes curry delicious!

Perhaps your favourite curry is Rogan Josh, traditionally chock full of tender lamb. “I can’t have a Rogan Josh without my lamb!” you might worry. Don’t despair; you can simply switch the meat for an alternative (kidney beans are good) and still enjoy those gorgeous warming flavours of your favourite meal.

Many of the No Worries Curries spice blends offer clever vegetarian ‘swap-ins’ which won’t impair the great flavours. Another fine and delicious example is the Thai Mussaman, which can be made with tofu, pineapple and lots of vegetables for a wholesome, satisfying, and vegetarian, meal.

Going meat-free becomes easier when you have a good idea of what the alternatives are – you can try them all and find which you like best! It is important to always try and replace the meat with a protein source of some kind, as protein is necessary for our bodies for growth and repair. Don’t let going meat-free impact your health negatively!

So what contains protein apart from meat and would suit being added to a curry? Beans of any kind – pinto, red kidney, butter, chickpeas – work well because of their bulk, and soy-based foods such as tofu and tempeh offer a satisfying dash of protein and interesting texture.

Eggs are a good source of protein, although adding a boiled egg to a curry is a bold move and doesn’t suit everyone! You could also be adventurous and seek out Indian cheese (paneer), which has long been used in Indian cooking. The milky flavour of paneer is a great compliment to strong and spicy flavours. You could even make your own at home – all you need is milk, lemon juice, vinegar and salt!

Those without the time to be creative can keep it really simple by just adding more vegetables instead of meat to a curry. Top up the protein level of the meal by stirring yoghurt through the final creation, and add a sprinkling of nuts (flaked almonds or cashews are both winners) before serving. Both yoghurt and nuts are great sources of protein, not to mention serving to enhance the flavour and texture of your dinner.

We bet you never realised how easy it was to make curry night a meat-free one. Simply look to India for inspiration and start discovering how tasty the world can be without meat! Not only will you have a delicious dinner, you can also glow in knowing your body and the planet will thank you for it. Win win!

Sarah Rees
Journalist and Food Blogger

Ghee

Ghee is made from cream or butter. In Ayurveda, we believe that ghee is more digestible than oil. It is a purifier that expels toxins from the body. Ghee contains Vitamin D and can be stored for a long time without refrigeration. In India, we use it in both savoury and sweets.

I remember using it on a breakfast paratha, instead of butter, topped with a sprinkle of sugar.  Ah, childhood memories.

Here is a simple recipe to make Ghee.

You will need just 2 ingredients:

  • 250 grams unsalted butter
  • 4 whole clove buds or 3 bay leaves

and the following equipment:

  • a heavy-bottom saucepan
  • a clean jar for storage
  • a fine-mesh metal strainer
  • a small handkerchief sized piece of muslin

Method:

  1. Heat a heavy bottom pan then add butter.
  2. When the butter melts add the cloves or bay leaves – this will impart a beautiful flavour to the ghee
  3. Lower the flame to simmer and cook uncovered for 10 minutes.
  4. The liquid will foam then bubble.
  5. After it foams the second time, you will find the sediment will drop to the bottom.
  6. Turn off the stove.
  7. Use a slotted spoon to remove any crust on the top
  8. After 5 minutes gently pour the ghee, through a fine mesh strainer covered with the muslin, into a jar.  Make sure you do not disturb the milk solids at the bottom.
  9. Use the solids left over in dough when kneading chapatis or stir into steamed vegetables.

Use this very special ingredient instead of oil for a richer flavour and more nutrition benefits.

To your health.

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Curry for health

Curry: the wonder meal

 

Poor curry – perhaps due to being so delicious, curry has garnered a reputation for being unhealthy and fattening, an indulgence rather than a daily habit.

 

Of course a curry can be unhealthy if it contains lashings of cream or sugar, if meats are fried and lots of oily things are added to the blend, but cook carefully with the No Worries Curries recipe cards and spice blends and there is no reason for your curry to be anything but nutritious and delicious!

 

Even better than that, many of the ingredients found in most curries are bursting with health-boosting goodies that can make an impact on your overall health. Here are just some of the ingredients lurking in your evening meal that are delivering more than just gorgeous flavours:

 

Chillis

Research has shown that the spicy chilli does more than set your mouth on fire – that compound within the chilli that makes it burn (capsaicin) is proven to kill pancreatic and lung cancer cells without damaging the surrounding cells. It is no coincidence that people living in Mexico and India – where they eat spicy food regularly – have lower rates of some cancers! Even for those cancer-free, the benefits continue: chilli can reduce cholesterol and boost metabolism, leaving a feeling of fullness which can prevent over-eating and thus help with weight loss.

 

Garlic

It may deliver a powerful aroma that lingers longer than you want, but garlic also leaves behind goodness in the body that make it worth enjoying. Garlic is packed with nutrients but very low in calories as well as coming loaded with antioxidants that can help prevent dementia and slow the ageing process. Not enough incentive for you? Garlic can also reduce blood pressure, reduce cholesterol and give the immune system a boost to help protect against illness.

 

Ginger

The Chinese and Indian medical practitioners of thousands of years ago were wise to the many benefits of ginger, and as science catches up we can now prove that this distinct root is great for all sorts of things: combating nausea, menstrual pain and indigestion, reducing cholesterol and throwing some serious antioxidants at arthritis (good for you, bad for arthritis).  There is also some suggestion that ginger can lower blood sugar levels and reduce the risk of heart disease. Bring it on!

 

Onions

Raw or cooked, caramalised or roasted until sweet – however you eat the mighty onion it will deliver a fine package of health benefits. Onions can help reduce inflammation, boost immunity, increase bone density, regulate blood sugar and help prevent cancer. Did I mention it’s antibacterial too?

 

Turmeric

This eye-catching spice is brilliant in hue and brilliant for the body thanks to it’s primary ingredient: curcumin. You may not have heard the name, but you’ll welcome its properties: curcumin can increase lifespan, kill fungus and cancer cells, and works wonders for skin and brain health. It is also known to be good for chronic inflammation and pain, depression and diabetes among other health complaints.

 

Protein

Whatever you chose to make your curry with in the protein department – chickpeas, paneer, chicken, lamb, fish, beef – you will still be filling your body with vital nutrition to keep all systems working to their peak. Your body needs protein for repairing tissue and cells, as well as making enzymes, hormones and other key chemicals. Protein helps build muscle and is good for your bones, plus it’s super filling, preventing over-eating and helping those struggling with weight loss.

 

We have only covered a few of the many many ingredients that go into each and every curry – our subsequent posts will dwell on specific spices in more depth and detail the health benefits as well as its usage, history, cultivation and some fun facts. In the meantime, just think of the whole package of nutrients hiding within your dinner!  Tuck in guilt-free and spread the word to ensure curry is given the respect it deserves, both for its flavour, variety and nutritional benefits. It really is a wonder meal!

To your health.

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Ancient Art

I hate to burst your bubble of pride as you tuck into your home-made curry, but your success is old news – ancient to be precise. Curry is believed to be the oldest continuously-prepared food in human history, and early home cooks were whipping up a good spicy stew around 4,000 years ago in the ancient Indus Valley empire of India.

Of course our early ancestor’s curries little resemble modern-day curries. Even in the 17th century the Indian ‘kari’ was merely one of many soupy-spicy dressings served with other dishes and not as the main event. The Europeans, while merrily colonising India, incorrectly assumed all these dressings were ‘currys’ (as they called them), and scurried back to their home countries with a recipe.But then everything changed. While the English were making “currey the Indian way” (a rabbit stew with a spoonful of rice and various spices), the chilli journeyed from it’s native South America to Asia and the curry became the fiery version we know today.

That said, curry remains one of the most diverse and varied foods on the planet. Eat a curry in Jamaica and it will likely contain goat, while South African’s chew on ‘bunny chow’ and the hawker stalls of Hong Kong sell curry fish balls.

In the Maldives the top curry is made with fresh tuna, Germany’s classic currywurst pairs a sausage with curried ketchup to great effect, and the first Australian settlers dined on bandicoot curry in 1864.

It all started in India though, so to India we must return. Curries vary by region, tradition and religion in India, but the general rule is that southern Indian curries are the spicier ones, and coastal regions use seafood more than chicken or red meat.

Your average curry contains around 60 ingredients, but before you scream and vow you will never cook one again, remember that many of these contain health benefits, so are worth the effort of adding to your meal.

Key spices like turmeric, cumin, allspice, ginger and garlic have anti-bacterial properties; onions help the body produce cancer-fighting molecules; and the hotter the spice the more calories you burn eating it!

Ultimately, what really matters is the pleasure that a good curry brings: it’s both soothing and stimulating, explosively flavoured and endlessly varied. Let that pleasure be heightened by the effort that goes into making it, and the link it creates with our ancestors and the global society of curry eaters. Throw in the fact that you are doing your body some good just by tucking in and there is no reason not to open your next packet of spices and get cooking!

SARAH REEES
Journalist and Food Writer

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Lentils (Dhals)

Lentils are a cheap source of protein they are an important part of an everyday Indian meal which usually comprises of some rice, a few Rotis, a Dhal and a vegetable, accompanied with some yogurt, pickle and a light salad. In many Indian households, a different Dhal is cooked each day, accompanied with a complementary vegetable. There are several varieties of Dhals and we will endeavour to explain the some of them which we have listed in our recipes overleaf.

  • URAD (black lentils) are black in colour and about the same shape and size as moong beans. They are highly nutritious and recommended for diabetics as are other pulses.
  • CHANA (yellow split-pea lentils) have a deep yellow colour and look like the halves of a chick-pea, only smaller in size. They take a long time to cook and hence are perfect for use in a slow cooker.
  • MASOOR (red lentils) are most commonly used in many homes. They take the shortest time to cook and are excellent for quick meals.
  • MOONG (green lentils) are green in colour and are easy to digest hence they are prepared for children. They are also used in sweet dishes like in the south (Godsheh in Goa and Vorn in Mangalore) and in the north (Moong Dal Halwa).

Lentils can easily take on varied flavours and add richness to your daily meals. So go ahead, and enjoy our easy recipes.

Oils

What’s the difference between saturated fat, trans fat, monounsaturated and polyunsaturated fat?

There are 2 main types of fat in food – saturated and unsaturated. Saturated fat is solid at room temperature, while unsaturated fats are liquids, or oils at room temperature. Saturated fat causes heart disease and high cholesterol in the blood. Unsaturated fat is healthier for the body, and helps reduce blood cholesterol levels.

It is recommended that less than 30% of your calories in a day come from fat.

  • Polyunsaturated fat: This is an essential fat needed by the body for the building of hormones, and cell wall structures. It also helps lower blood cholesterol levels. Examples of this fat are oils like corn, soybean, sunflower, and safflower oil.
  • Monounsaturated fat: This type of fat is not essential to the body, but helps lower cholesterol. It is healthier for the body than saturated fat. Canola, olive, and peanut oil as well as avocado are examples of this type of fat.
  • Saturated fat: This type of fat is not essential to the body, and should be reduced as much as possible. In small amounts, this will not be harmful or have an ill effect on health. In large amounts, this fat can cause heart disease, and lead to a heart attack or block arteries surrounding the haert. This type of fat is solid at room temperature. Examples are lard, butter, and solid shortenings like Crisco. Solid margarine contains some saturated fat in order to make sticks of margarine. It is recommended that 10% or less of your calories come from saturated fat.
  • Trans Fat This fat is created during hydrogenation by making healthy, unsaturated oils solid into partially hydrogenated fats for use in food manufacturing and solid margarine. Food labels are required to list the amount of trans fat in one serving of the food. Research suggests that this fat like saturated fat increases the bad LDL cholesterol and reduces the HDL good cholesterol. This type of fat is solid at room temperature. Examples are found in processed foods like chips or crackers, solid margarine, processed and convenience foods.

Each gram of fat contains 9 calories (or 38 kilojoules if you’re metrically minded).

To your health.

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