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A beginner’s guide: The do’s and don’ts of sautéing vegetables

Although I’m proud to have come so far in my fitspirational journey, I have yet to learn how to Sauté. As I’ve flown through various cookbooks on my healthy cooking adventures, I’ve come to realize that learning how to sauté veggies is not optional anymore, it’s a necessity. When I used to only know how to cook Mac & Cheese with burnt toast on the side, the word sauté was not in my dictionary of frequently used words. But guess what, it is now!

Since my wonderful boyfriend Bryan has recently introduced me to the delicious world of Portabella mushrooms; I thought this would be the perfect place to start!

It took me about 3 batches of sautéing Baby Bellas before I got them perfect, so I hope to save you from wasting some of your own, by not making the mistakes I made on my first attempts.

The Do’s and Don’ts of sautéing: 

THE DON’Ts-

  • Don’t walk away from the kitchen and forget you’re sautéing veggies.Then, especially don’t take your baby Yorkie for a walk. Trust me on this, even if you tell yourself you won’t forget, it’s a high possibility you will. You may come back from your walk; with a kitchen full of smoke, and some very black flaming mushrooms. (Not like I did anything like that that… I confess nothing!)
  • Don’t set the temperature on your stove top too high. Sautéing too fast is a great way to burn the living- daylights out of your veggies. Setting your stove to low-medium heat worked the best.
  • Don’t use too much oil!! As you can see from my beautiful oil-catastrophy below, you’ll end up sucking the extra oil out from your veggies with a napkin. See guys, I told you I’d share the good, the bad AND the ugly on my health blog. Learn from my mistake, start with a little bit of oil, and slowly add more if you need it.

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  • Don’t forget to flip them. Keep a spatula near by (yay I get to use my pink spatula) and since you WON’T be leaving the kitchen *ehhem walking your yorkie*, keep an eye on your veggies and flip or toss them when you see the edges getting a light golden brown.

THE DO’S-

  • Do set a timer! If you’re a beginner (as I was when I began learning how to sauté) it is really helpful to set a timer for a shorter amount of time then you think it should take to sauté your veggies.
  • Do your homework, and make sure you pick the best oil for your sautéing adventures. For a guide to picking the best oil for cooking, click here. 
  • Do have fun! Learning a new cooking skill can be a LOT of fun, especially if you pick the right music to sing into your spatula to 🙂

Let me know if you’ve learned any great do’s or don’ts throughout your cooking experience, and I’ll add it to the list!

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Olive Oil VS. Vegetable Oil

Since I’m new to this whole cooking thing, I decided to do a bit of research to find out which type of oil would be the healthiest in my cooking adventures. As far as choosing between the two, from a healthy stand-point; olive oil is hands-down the way to go!

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Here’s why:

Olive Oil

Olive oil is an extract from the olive fruit, and is pressed mechanically. It’s is considered a natural oil and is filled with our best friend; “anti-oxidants”. This makes it one of the most nutritious and healthy oils for cooking/baking. Olive Oil has no cholesterol, and is much more flavorful. (Make sure it is stored in a dark/ cool place, otherwise it has the potential to go bad quickly if explosed to heat and sunlight for mass periods of time.)

Vegetable Oil

Vegetable oil is processed in industrial production (not so healthy) using solvents (chemicals) to extract it. The oil must then be refined to remove impurities which also removes any flavor, color or nutrients. Even though vegetables are considered to be healthy, they do have other components, like rancidity. Oil with a rancid property tends to lose their nutritious aspect, and it is less useful for cooking. Although, vegetable oil can sustain a high temperature, while cooking with oils like grape and canola are best used for pan searing and frying.

Summary:

  • Olive oil is mostly used, and it is the preferred oil, for cooking at moderate temperatures, while vegetable oil is preferred for high temperature cooking.
  • Vegetable oil is lighter and thinner, and heats fast for quick cooking, while Olive oil takes more time to heat, and its best used at a moderate heat.
  • Olive oil is the preferred oil for health conscious people.
  • Only selected vegetable oils are used in cooking, while all varieties of olive oil can be used for cooking.

There you go! Next time you’re out at your local health food store, pick up some olive oil and keep it in your kitchen for healthy cooking 🙂

(thank you differencebetween.net)