Oil

Raw

Low heat

Med. heat

Med. high heat

Very high heat

Characteristics and uses

Nine neighborhood PCC locations:

Edmonds
9803 Edmonds Way Edmonds, WA 98020 425-275-9036

Almond, refined Avocado (expeller-pressed), refined Avocado (cold-pressed), unrefined Canola (medium-high heat), refined Canola, unrefined Coconut (virgin/extra virgin), unrefined Ghee Grapeseed (expeller-pressed), refined Hazelnut, unrefined Macadamia nut (cold-pressed), unrefined Olive (extra virgin), unrefined Olive (extra light/originale), refined Peanut (expeller-pressed, vitamin E added), refined Peanut (high oleic), refined Safflower (high heat), refined Safflower, unrefined Sesame, refined Sesame, unrefined (including toasted) Sunflower (high heat), refined Sunflower (expeller-pressed), refined Sunflower (cold-pressed), unrefined Vegetable shortening (palm fruit), refined Walnut, refined

Pure, clean flavor and a high-heat wonder. Smoke point 495 F. Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 450 F. Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 500 F. Neutral flavor, all-purpose, good for baking. Smoke point 425 F. May be genetically modified if not organic. Mild flavor, may be genetically modified if not organic. Lovely for cakes, pie crusts, light sauting. Cholesterol-free. Smoke point 280 to 350 F.

Redmond

11435 Avondale Rd. N.E. Redmond, WA 98052 425-285-1400

Fremont

Seward Park

600 N. 34th St. Seattle, WA 98103 206-632-6811

5041 Wilson Ave. S. Seattle, WA 98118 206-723-2720

cooking oil

choosing the right

Greenlake

View Ridge

Wonderful in sauces, with lobster or crab, and for quick frying. Clean, neutral taste. Smoke point 485 F. Rich flavor. Drizzle on food or use for dipping bread. Potential allergen. Nutty, buttery flavor and higher in monounsaturates than olive oil. Ideal for salads, raw foods, pesto and dipping bread.

7504 Aurora Ave. N. Seattle, WA 98103 206-525-3586

6514 40th Ave. N.E. Seattle, WA 98115 206-526-7661

Issaquah
at Pickering Place 1810 12th Ave. N.W. Issaquah, WA 98027 425-369-1222

West Seattle

2749 California Ave. S.W. Seattle, WA 98116 206-937-8481

Business Office

Kirkland

Mild and tolerant of low heat. Smoke point 325 F. Adds flavor to lightly cooked foods and cold dishes. Smoke point 212 to 400 F. Potential allergen. Neutral flavor for tempura, fish and stir-fries. Smoke point 450 F. Potential allergen. Mild flavor for high-heat cooking. Smoke point 450 F. Delicate flavor. Adds smoky flavor to seared meats, stir-fries. Smoke point 445 F. Aromatic, nutty, best in dressings and sauces. Nearly neutral flavor. Smoke point 450 F. Multi-purpose. For low-heat cooking. Rich flavor, best in cold dishes.

10718 N.E. 68th St. Kirkland, WA 98033 425-828-4622

4201 Roosevelt Way N.E. Seattle, WA 98105 ph: 206-547-1222 fx: 206-545-7131

pccnaturalmarkets.com

Good for cakes, pie crusts, sauts. Not hydrogenated. Adds character to salads, marinades and sauts. Smoke point 400 F. Potential allergen.

To view an online version of this brochure, and to explore all of our product guides, scan the code with your mobile device or visit pccnaturalmarkets.com/guides.

Low heat = 275 to 325 F Medium heat = 325 to 350 F Medium-high heat = 350 to 400 F Very high heat = 400 to 495 F Please note, oil availability may vary by store.

Rev. 01/11

Types of oils

Like unrefined whole grain flours, unrefined oils are more nutritious and have a shorter storage life than refined. Unrefined oils are best used unheated in dressings or with low heat, sauting or baking. Their natural resins and other beneficial particles burn easily and develop unpleasant flavors and unhealthful properties if overheated. If you choose to bake with unrefined oils, expect the flavor to be more pronounced.
refined oils

Frequently asked questions

Should I heat oil to the smoke point?

Different oils fill different needs for health, taste and cooking.
For good health, our bodies need a variety of healthy fats found naturally in different oils. This guide will help you choose the right oils for baking, sauting and frying and explains which ones are healthiest used raw.

Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated. Saturated fats are hard at room temperature. Theyre stable, resist oxidation, and are found primarily in meat and dairy but also in palm and coconut oil. Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in seafood and corn, safflower, soybean and sunflower oils. Monounsaturated fats are more stable generally than polyunsaturates. Theyre found in canola, nut and olive oils.
Pressed vs. chemically extracted

If oil or fat smokes in the pan the temperature is too high for that oil. Its safest to discard it, clean the pan and start over at a lower temperature. This may conflict with sources that advise to heat the oil to the smoke point. The point at which oil smokes signals that the oil has been damaged and potentially cancer-causing properties have formed.
Which oils are genetically ENGINEERED?

Naturally refined oils are more thoroughly filtered and strained than unrefined, usually with some additional heat, but without harsh or damaging chemicals. Refining reduces the nutrient level and flavor. It also removes particles and resins and makes naturally refined oils more stable for longer storage, more resistant to smoking, and a good choice for high-heat cooking and frying. Refined oils recommended for high-heat cooking and deep-frying are high oleic safflower, sunflower, and peanut oil. These are from plants bred to be high in monounsaturated fats instead of polyunsaturates, which oxidize easily and arent suited for high heat. To check if its high oleic, read the nutrition panel on the bottle. It lists polyunsaturated and monounsaturated fats separately.

The oils at PCC may be less familiar than brands in mass-market grocery stores for good reason. PCC buyers seek out natural oils that are mechanically pressed from the seed without using chemical solvents. Olive, avocado and walnut oils, for example, are from soft fruit or nuts that need only expeller pressing and centrifuging; they may be labeled cold-pressed. Hard oilseeds such as soy or canola usually require some pre-treatment such as steam before pressing but still do not rely on chemical solvents. In contrast, mass-market oils generally are extracted with toxic solvents such as hexane. These oils then undergo harsh treatment to remove the solvent. More chemicals, very high heat, and straining are used to deodorize and bleach the oils rendering them inferior in taste, fragrance, appearance and especially nutritional quality.
unrefined oils

Soy, corn, canola and cotton are some of the most common genetically modified (GM) crops and all are cooking oil sources. Some non-organic oils claim non-GMO (no genetically modified organisms) on their labels. Manufacturers may have lab tests and other documents to back up these claims. Theres no federal regulation of such claims except for USDA organic standards, which prohibit genetically engineered ingredients.
Are tropical fats good or bad for you?

Storing oils
All oils, especially unrefined oils, should be refrigerated after opening to prevent oxidation and rancidity. Natural oils should smell and taste fresh and pleasant. Cant tell? If in doubt, throw it out. Studies indicate that rancid fats may promote cancer and heart disease. We suggest keeping a small dispenser of your everyday oil in the pantry for what youll use in a week or so and keep the larger bottle refrigerated. Oil thats firmed up in the refrigerator will liquefy at room temperature in a few minutes. Place the bottle in a container of warm not hot water for five minutes. The quality will not be harmed.

Tropical fats are found in coconut, cocoa, palm fruit and palm kernel and are highly saturated. Contrary to earlier assumptions, studies show that coconut, cocoa and palm fruit oil may not elevate blood cholesterol and may have heart-healthy properties. Coconut oil is high in beneficial lauric acid, may help stabilize blood sugar, and may lower the risk of heart disease and diabetes.

Unrefined oils are filtered only lightly to remove large particles. Some, such as sesame or olive oil, may appear cloudy or have visible sediment after sitting. This does not compromise quality. Unrefined oils are whole oils and their flavor, color and fragrance are more pronounced than in refined oils.

Fun classes. Fresh ideas.

Learn more about the tasty world of natural cooking with a PCC Cooks class. Visit PccCooks.com or call 206-545-7112.