TIPS FRYING, FRYING AND HEALTH - NUTRITION-AND-HEALTH

Rules for optimal frying

"Frying

When we are going to fry a food we must take care to dry it well, in order to avoid that the water ends up in the boiling oil; spices and salt should be added only when cooked (they favor the alteration of oils and fats).

The oil should not be used more than twice; after the first frying it must be allowed to cool and then subject to filtration, eliminating any fried residues, and subsequent refrigeration. A "tired" oil can be recognized by its cloudy and brown appearance, from excessive viscosity and the tendency to generate smoke during frying.

Avoid adding fresh oil to used oil; it is much better to change it completely if necessary. Also, avoid mixing oils of different types (for example olive oil with various seed oils).

When using a frying pan, take care that the food is well immersed in the boiling oil; Contrary to what one might think, the best fried foods are obtained by immersing them completely in oil; if possible, use a non-stick pan, with high enough edges and a removable basket (to drain the excess oil when frying is complete), or a wok .There is also a frying technique, called semi-immersion, in which the oil level does not exceed half the height of the food; it is used to prepare fried chicken, which obviously must be turned over with some care to avoid unwanted burns.

On the market there are also special appliances (fryers), equipped with a rotating basket (which allows the dishes to be evenly browned), but above all with a thermostat and time to program the cooking time and control the temperature.

Avoid using the oil already used for the first frying of fish in the preparation of meats or desserts, as these would acquire an unpleasant odor.

Do not fry excessive quantities of food at the same time, but doses adequate to the volume of the pot or fryer; also try to cook foods similar in size.

If the food is "floured or breaded" it is important to shake it well before dipping it into the oil; in this way the excess flour and bread are prevented from detaching from the food and dispersing in the boiling oil; when this occurs there is a depletion of the oil and a greater production of toxic substances.

The dishes must be immersed in the oil only when it has reached high temperatures, in the order of 150-180 ° C depending on the food; in this way a slight crust forms in the parts in contact with the boiling liquid which prevents the penetration of fats into the food. In the absence of a thermostat to control the temperature of the oil, it is considered ideal that which, by immersing a piece of food, leads to the development around it of bubbles that produce a slight sizzle.

Once fried, the foods must be kept for a few moments on a sheet of absorbent paper, to further facilitate the dispersion of the frying fat; they will then be sprinkled, according to individual preferences, with salt, pepper and various spices.

How "is it possible to make a good fried dish? Today we will find out together by preparing excellent pancakes ... fried yes, but read as much as possible!

Fried or not fried?

In the dietary field, frying does not enjoy the same prestige that it has in the gastronomic field; in fact, it does not stand out for its digestibility and lightness, and is considered one of the least healthy cooking methods. This irresistible delicacy must therefore be consumed in moderation.

Compliance with the rules listed above means that the condemnation of nutritionists is not clear-cut and - with due care - makes frying a specialty compatible with healthy eating habits. Following these guidelines, a person in good health can consume fried foods in two, maximum three, weekly occasions, obviously without exaggerating in the quantity of food swallowed and in the added salt (especially if he suffers from hypertension). Those on a diet should not forget that a fried food absorbs a non-negligible quantity of oil, which considerably raises its caloric content (+ 9 kcal per gram of oil absorbed). A good fried food, from a health point of view, is a golden and crispy fried, not soft (because it is more caloric and indigestible) and not burnt (the roasted or charred parts are a mine of toxic and irritating substances, such as acrylamide).

A good home-made fry is definitely better than a giant portion of french fries bought at fast food. In the latter case, in fact - as happens in many mobile frying shops or in the food industries - the non-renewal of the frying bath and the greater thermal stress favor the organoleptic and above all health-related deterioration of the food.

Finally, remember that the association of fried foods with fresh vegetables decreases the risks associated with acrylamide and other toxic substances originating from the frying process (both because the fibers reduce their absorption, and because the vegetables are rich in antioxidants and other substances with antimutagenic activity).