HOW TO

Is Rapeseed Oil Suitable for Cooking?

Delve deep into the world of rapeseed oil as we explore its health benefits, versatility in cooking, and how it fares in the frying pan. Brought to you by Benvolio, the experts in premium organic and specialty seed oils since 1938.

What is Rapeseed Oil and How Is It Made?

Many people often ask, “Is rapeseed oil vegetable oil or is it something else? What canola oil made from?” Canola is a type of rapeseed oil, developed in Canada to be low in erucic acid, which can be toxic in large amounts.[1] However, rapeseed and canola oils are often used interchangeably in many parts of the world. This plant-based oil has been in the spotlight for its potential health benefits, and you might wonder whether it should be a staple in your pantry.

Rapeseed oil is obtained from the seeds of the Brassica napus plant, commonly known as rapeseed.[2] The oil undergoes an extraction process which can range from cold pressing for organic, unrefined oils to more industrial methods involving solvents for refined versions. Organic rapeseed oil is especially rich in nutrients like oleic acid (omega-9), linoleic acid (omega-6), and alpha-linolenic acid (omega-3), plant sterols, carotenoids (pro-vitamin A), vitamin K, and tocopherols (vitamin E).

Benefits of Using Rapeseed Oil for Cooking

Rapeseed oil is a multitasking marvel in the kitchen. It boasts a high smoke point, which ensures that the fatty acids remain stable when heated, retaining its nutritional profile.[3]

Nutrient Rich profile: Rapeseed oil is a rich source of omega-3 and omega-6 fatty acids. It’s also replete with vitamin E and K, which makes it an incredibly healthy choice for culinary applications

Verstality in the kitchen: From sautéing to roasting and even in baking, rapeseed oil’s neutral flavor makes it a versatile option. Its health benefits are not limited to a specific cooking method but are rather all-encompassing, making it a perfect addition to various cuisines.[4]

Enhanced Flavor and Texture: Beyond its health benefits and versatility, rapeseed oil also enhances the flavor and texture of your dishes. Its light, almost nutty, flavor complements a wide range of foods without overpowering them. The oil’s unique composition allows for excellent heat distribution, ensuring that foods are cooked evenly. So, whether you’re making a stir-fry, deep-frying, or creating a marinade, rapeseed oil can make your dishes not just healthier but also tastie. [5]

Can Rapeseed Oil be Used for Frying?

One of the most frequent queries we get is about the suitability of rapeseed oil for frying. The answer is a resounding yes, but with nuances

Understanding oil stability: The stability of rapeseed oil during frying can vary depending on the type used. Cold-pressed high oleic rapeseed oil has been found to be more stable during deep frying compared to regular cold-pressed rapeseed oil. In comparison to palm olein or high-oleic sunflower oil, it may offer slightly less stability during the frying process, but it’s still a competent choice.[6]

Food type matters: Interestingly, the type of food you fry can also impact the oil’s stability. More thermo-oxidative changes occur when frying starch products like potatoes compared to protein-rich foods like tofu.

Enhancing stability with herbs: Flavored rapeseed oils, particularly those infused with herbs like sage, thyme, and rosemary, have shown improved stability compared to unflavored oils. These oils can maintain the sensory quality of fried foods for extended periods, making them an excellent option for deep-frying.

How to use Rapeseed oil in the kitchen

One of the reasons it is recommended to include a wide variety of fats and oils within your diet is because they all provide different nutritional properties. A step by step instruction guide on how to use Rapeseed oil in the kitchen are as follows:

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Servings:

Instructions

Sautéing and Frying: a pan over medium-high heat, add rapeseed oil and wait for it to heat up (it should shimmer but not smoke).Add your food items (e.g., vegetables, meat) and sauté or fry.
Roasting and Baking: Preheat your oven to the required temperature, coat the food items lightly with rapeseed oil and place them on a baking sheet or roasting pan. Put them in the oven for the time specified in your recipe.
Making Salad Dressings: Measure rapeseed oil as per your recipe, add other ingredients like vinegar, herbs, and seasonings and whisk together until well combined.
Stir-Frying: Heat your wok or skillet over high heat, add a small amount of rapeseed oil and add your vegetables and proteins, stirring constantly.
Deep-Frying: Fill a deep-fryer or deep pot with rapeseed oil up to the recommended level, heat the oil to the specified temperature (usually around 350-375°F or 175-190°C).Carefully lower your food items into the hot oil and fry until golden brown, then remove and drain.
Marinades and Dips: Use rapeseed oil as a base for marinades and dips by combining it with herbs, spices, and other condiments.
Drizzling: For a finishing touch, drizzle cold-pressed rapeseed oil over cooked vegetables, pasta, or even on bread as a healthier alternative to butter.
If you have any leftover oil, make sure to store it in an airtight container in a cool, dark place.