When Emeril infuses olive oil with garlic, he's making that heart-friendly oil (loaded with omega-9s and monounsaturated fats) more than just a vehicle for sautéing your favorite veggies; he's making healthy food exciting. And while we never want you to overdo even good-for-you oils (a single tablespoon has 110 calories), you can use them for optimum health and food satisfaction.

There are two kinds of oils: those that are good for cooking (they have what's called a high smoke point), and those that you should only warm gently or use for marinades and salad dressings.

Hot stuff: Avocado, peanut, soybean, refined canola, safflower, and corn oils can stand up to high temperatures for stir fries and in the oven. That's good, because oils that overheat at high temperatures emit potentially toxic fumes and break down into chemicals you don't want to eat or breathe, at least not very often. You can cook with pure and light olive oils; they have a higher smoke point than their cousin, extra virgin — use them for oven-roasting or sautéing veggies.

Cool customers: For gently warmed dishes, marinades, or salads, olive, toasted sesame, all unrefined oils, walnut, and hazelnut oils are wonderful choices. They impart distinct flavors of their own and can be combined with lemon or lime juice or balsamic vinegar. You also can infuse oil with herbs and spices such as basil, mint, cilantro, rosemary, thyme, ginger, and red pepper. Try canola here, too. Sprinkle the infusion on veggies, grilled fish, or brown rice. Bam!


© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.