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Cooking with Chris

@coookwithchris

Nov 13 • 17 tweets • 5 min read • Read on X

A GUIDE TO COOKING FATS

When & why you should use each one, and what to avoid

(Thread)

To start, let’s clear up a little misconception.

Many people think that the smoke point of a fat is an indicator of how safe it is under heat, but this isn’t the case.

Smoke point is a POOR indicator of how well a fat does under heat.

What matters is the STABILITY of the fat, and there are 3 main factors to consider:

1. Composition

-Saturated fats (no double bonds, stable at heat)
-Monounsaturated fats (1 double bond, stable at heat)
-Polyunsaturated fats (2 or more double bonds, not stable at heat)

2. Antioxidants

Antioxidants protect against oxidation, which is the undesirable process that can happen to an oil when exposed to heat.

Therefore, antioxidants play a major role in the stability and health benefits of an oil.

3. Level of refinement

The more refined oils are, the lower the oxidative stability is. This is because they are exposed to high heat, and the natural antioxidants are stripped away.

Seed oils fail the test for all 3; they are polyunsaturated fats, have extremely low antioxidants, and very high level of refinement.

However, the temperature at which this happens is unrelated to the smoke point!

The smoke point may, however, alter the flavor, but I will get into that later. Let’s get started.

BUTTER

Because butter is mainly a saturated fat, it is stable at heat. It does have a low smoke point at 350 degrees, which means the flavor can be impacted rather quickly.

Butter is perfect for low to medium low heat cooking, baking or finishing a steak/meat with.

Compared to regular butter, grass fed butter contains:

-more Vitamin A
-more Vitamin K2
-Up to 5 times more CLA
-Up to 25% more Omega 3’s
-Tastes way better

GHEE

Ghee is also mainly a saturated fat, making it stable at heat. It has a much higher smoke point than butter at 480 degrees, making it the best option for high heat when you want the butter flavor.

This is a great option for searing a steak, or other high heat cooking.

COCONUT OIL

Coconut oil is very high in saturated fat, making it very stable at high heat. Although it does have a low smoke point of 350 degrees, this does not have a huge impact on the flavor.

Coconut oil is great for searing, frying, and sautéing.

EXTRA VIRGIN OLIVE OIL

EVOO is made up of mostly monounsaturated fats and loaded with antioxidants. Not only are these very healthy, they also improve the resistance to oxidative damage.

The same compounds that protect EVOO from oxidation can even protect food from it, as well as preventing carcinogenic products from forming during cooking.

Beneficial nutrients from foods, specifically carotenoids (antioxidants) may even be preserved and more bioavailable from cooking in olive oil!

EVOO does have a relatively low smoke point, though, at 350 degrees, so the flavor can be impacted. However, it is great for medium heat cooking/sautéing, salad dressings, or a finisher.

Be careful though; most olive oils in supermarkets are horrendous quality

They’re either cut with other oils or made with rancid/moldy olives

What to look for when buying:

-Extra virgin
-Single origin
-Cold pressed
-Dark bottle

@Oliva_Dorado_ checks all the boxes when it comes to olive oil, which is why I've decided to partner with them!

100% organic, cold-pressed EVOO grown on a single organic farm in northern Spain

Hands down the best olive oil I've tried! olivadorado.com/?utm_source=so…

AVOCADO OIL

Avocado oil is also made up of mostly monounsaturated fats but low in antioxidants, making it stable at heat to a certain extent.

It will oxidize over longer periods of time, though, so it is not an oil you’d want to use more than once like other, more stable frying fats.

It has a smoke point of 500 degrees, making it a good option for high heat cooking and searing as well as salad dressings.

Similar to EVOO, there are a lot of shady brands of avocado oil out there that are cut with other oils. The brand “Chosen Foods” is one of the few brands that has been certified 100% pure avocado oil.

BEEF TALLOW

Beef tallow is high in saturated fat, making it very stable at heat. It also has a very high smoke point of 540 degrees, making it one of the best options for high heat cooking and frying. Make sure you use 100% grass fed tallow, ensuring the best quality fat.

LARD

Pasture raised pork produces good quality fat, mostly consisting of monounsaturated fats, making stable at heat.

However, most conventional pork out there is fed vegetable oils, which affects the fat content, making it more prone to oxidation.

If you can find good pasture raised lard, it is a great option for cooking. It has a smoke point of 375 degrees, but does not have a huge impact on flavor once it smokes.

Lastly, a trick for you.

If you want the flavor from something with a lower smoke point (like butter or EVOO) but want to cook at higher heat, add avocado oil!

This will raise the smoke point, and preserve the flavor. For example, if I want to try some potatoes in butter, I’ll add some avocado oil to raise the smoke point.

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More from @coookwithchris

Cooking with Chris

@coookwithchris

Oct 22

GLUTEN INTOLERANCE

In this thread we’ll go over:

-Why gluten can negatively impact the gut
-Why Americans don’t have an issue with gluten in Europe
-Glyphosate & gluten
-Is sourdough really better?
-What to look for when buying it

Let’s get into it

Estimates show about ⅓ of the US population try to avoid gluten, yet only 7% are actually gluten intolerant

There are many reports of improved gut function, weight loss, less bloating and much more just from simply avoiding gluten

So the question is; why are we having these types of reactions to a food that’s been around forever?

Well, a lot has changed

There are 5 main factors that should be looked at:

Read 15 tweets

Cooking with Chris

@coookwithchris

Oct 9

ACID REFLUX is one of the most common symptoms of gut dysfunction

Instead of identifying the root cause, doctors will just prescribe something to mask symptoms making issues worse in the long run

Here is everything you need to know about reflux, its causes & how to fix it:

First of all, what is acid reflux?

Acid reflux is when stomach acid flows back into the esophagus, causing symptoms like heartburn, regurgitation, chest pain, difficulty swallowing, or a feeling of a lump in the throat.

Most doctors will just give you a prescription that will suppress stomach acid further, just making the problem worse in the long run.

In this thread I'll go over:
-Root causes
-What to test for
-Why medications make the issues worse
-What you can do about it

Let's get into it

Read 34 tweets

Cooking with Chris

@coookwithchris

Oct 8

HYDRATION GUIDE💧

Plain water is not enough to keep you hydrated; MINERALS are far more important!

Drinking plain water can even make you more dehydrated by diluting important electrolytes

Here's your guide to proper hydration:

Although water is obviously important, electrolytes and minerals make sure water is used effectively by the body.

Without them, it's going to be very hard to stay hydrated, especially during exercise.

Here's why:

Fluid Balance Regulation:

Electrolytes maintain the body's fluid balance by controlling water movement in and out of cells. Without these it will be hard for water to be absorbed efficiently which can lead to imbalances or dehydration even while drinking a lot of plain water.

Read 15 tweets

Cooking with Chris

@coookwithchris

Sep 22

With the cooling down, it’s officially soup & stew season!🍂

Here are my 10 favorite FALL recipes:

Crock Pot Beef Stew

Take a 3 lb chuck and cut it into cubes, season with salt & pepper, then sear on all sides

Reduce heat to medium low, then add 1 large diced yellow onion and saute for 5 minutes, then add 4 cloves of garlic and saute for 1 minute

Make sure to scrape any fond off the bottom of the pan, and use a splash of broth or wine to help it release if necessary

Add to crock pot with:

1 cup red wine
4 cups beef broth (10x better with homemade broth)
2 tbsp Worcestershire Sauce
3 tbsp Tomato Paste
5 medium carrots
1 lb Yukon gold potatoes
2 bay leaves
1 sprig rosemary
1 thyme sprig

Cook on low for 6-8 hours or high for 3-4 hours, until the meat is tender
Optional: To thicken, combine ¼ cup COLD water with 3 tbsp of cornstarch or arrowroot starch. Slowly add it to the stew, stirring to incorporate.

Turn off the heat. Swirl in 2 tablespoons of cold butter for a smooth, velvety finish.

Easy Chicken Soup

Ingredients:
6 cups chicken bone broth
3-4 lb boneless chicken thighs
1 yellow onion
3-4 carrots
2-3 celery stalks
3-4 cloves garlic
Fresh dill
Salt and pepper
Noodles of choice

Brown your chicken for a minute or 2 on each side with a splash of oil on a pan over medium high heat. Remove the chicken then add the vegetables.

Saute for a couple minutes until soft, then add everything to your crock pot. Cook until the chicken easily stars to shred.

Add a handful of fresh dill and taste for salt!

Read 12 tweets

Cooking with Chris

@coookwithchris

Aug 28

Potatoes are one of the most delicious, easily digestible and versatile foods on the planet🥔

Here are my 8 favorite ways to cook them:

French fries

Start by peeling and slicing russet potatoes. You can cut them in pretty much any shape you want.

As you’re cutting them, place into a bowl of cold water. Give these a rinse or 2 to get off the excess starch.

Add to a pot with cold water, salt and a splash of white vinegar, then bring to a boil. The vinegar will help prevent the potatoes from falling apart.

You want to boil them until they’re soft, but not completely cooked, otherwise they will really fall apart.

I used a medium sized cut, and boiled them for about 5-6 minutes.

The next and arguably most important step is to drain the water and let them cool completely. A steel wire rack is perfect for this.
The cold potato hitting the hot oil is what will give them that crispy & crunchy texture.

When they are completely cool, it’s time to fry. I’m using duck fat but beef tallow is another great option. The animal fats will give them a nice savory flavor.
Heat your oil to about 350-375 degrees, then add the fries.

Be careful not to overcrowd the oil, otherwise it will cool it down too much. Fry in batches if necessary.

When they are golden crispy, remove and drain on a steel wire rack, just for a minute.
Time to add your seasonings. You want to do this immediately after frying.

I’m making truffle fries so just doing salt, pepper and some truffle oil.

You can add any seasonings you like; cajun seasoning, garlic & rosemary, paprika & garlic powder, etc.

Luxurious Mashed potatoes

Ideally, these will be made with a 3:1 potato:butter ratio. You can use less butter if you want, but this will give you a very rich, luxurious mashed potato.

Leave the butter out so it comes to room temperature.

Start by peeling your russet potatoes and slicing them into even sized chunks.

Rinse them with cold water, then add them to a pot of salted cold water.
Bring to a boil and boil them until they are fully cooked; don’t worry about over cooking them.

Drain the water out, then add them back to the pot.

Mash them with a potato masher (is that what it’s called?? LOL). Once they are roughly mashed, add 1/4 of the butter and continue mashing.

Now it’s time to switch to a whisk, and add another 1/4 of the butter.

Do this 2 more times.

When all the butter is melted in, you can add a splash of steamed milk or half & half. I typically use 1/4 cup of whole milk for 3 pounds of potatoes. Stir well.

Season with salt and pepper to taste, and you’re done! For added points, you can also add some roasted garlic

Read 9 tweets

Cooking with Chris

@coookwithchris

Aug 25

HOW TO MAKE A PERFECT OXTAIL SOUP

Oxtail soup is easily one of the healthiest things you can possibly eat

It’s LOADED with collagen/gelatin, amazing balance of amino acids, nutritious vegetables and is good for the soul

Let's get into it:

What I love about oxtail soup is that you get all the benefits of bone broth without it having to worry about simmering overnight and straining it into a million jars

Although it takes time, it is fool proof!

Here's how we do it:

1. Cleaning the oxtail

This is the first and most important step! If we don’t clean them well, there will be a lot of blood and other gunk that ends up in the final dish

First, add all the oxtail to a large pot, rinse it well, then pour the water out

Cover it with water again, and move to the stove top. Bring to a boil, and let boil for 20-30 minutes

This will get rid of all this gunk and make the final dish much cleaner

After boiling, rinse each piece under cold water and rub any excess gunk off with your hands, then add to a clean pot

I also used a 2 lb neck bone!