Oil has a reputation for being bad for the waistline, but select oils are very beneficial when consumed in moderation. This helpful guide from the USDA provides simple, accessible descriptions of the main types of oils, then helps you to make informed decisions about which to use. Here are the highlights:

What are oils?
Oils are fats that become liquid at room temperature. Things like canola oil, corn oil, sunflower oil, and olive oil are common, as well as the oils found in foods like nuts, olives, avocados, and some fish.

How are oils different from solid fats?
Solid fats contain more saturated fats and/or trans fats, while oils contain more monounsaturated and polyunsaturated fats. Saturated fats and trans fats raise the “bad” cholesterol in your body, which increases the risk of heart disease.

Why are oils important?
It is important to consume oils because they provide essential nutrients. Oils are the major source of essential fatty acids, which are necessary for your health, and they are also provide the majority of your body’s Vitamin E.

How much oil should I consume?
The average American adult needs anywhere from five to seven teaspoons of oil per day, depending on factors like your gender, age, and level of physical activity.

What Are “Oils”? [USDA]

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Today we want to take time to wish all the Dads out there a very happy day! We hope all the Fathers near and far have a great day relaxing with loved ones!

There’s nothing worse than realizing that you don’t have all the required ingredients to make your favorite dish, especially if you realize after you’ve already started baking. These handy kitchen substitutions will show you how to use one ingredient in place of another the next time you’re in a pinch.

1. Butter. If a recipe calls for one cup of butter, you can substitute one cup of regular margarine or one cup of vegetable shortening in baking. If the recipe calls for melted butter, you can use one cup of oil instead.
2. Whipping Cream. Instead of whipping your own cream, which can often be difficult and time consuming, you can substitute a commercial pre-whipped cream if you know how to do it. Keep in mind that one cup of unwhipped whipping cream expands to two cups after it’s whipped. This means that if a recipe calls for one cup of whipping cream, you could substitute two cups of already-whipped cream.
3. Egg. There are a number of different substitutes for a basic egg, which come in handy when your carton runs out or if you’re attempting to do some vegan baking. Try 1/4 cup of an egg substitute product or two tablespoons of mayonnaise for a perfectly moist cake or other baked goods. If you don’t have those products, you can also use a blend of 1/2 teaspoon of baking powder, one tablespoon of vinegar and one tablespoon of water.

Common Ingredients Substitutions [All Recipes]
Cooking: Ingredient Substitutions [UNL Food]
Baking Ingredient Substitution Table [Joy of Baking]

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