DON’T FRITTER AWAY HEALTH

Let’s pan the myths about the perils of deep frying, once and for all. Do it right and it’ll indulge your taste buds without frittering away your health

Deep-frying needn’t batter your fitness or waistline. Try our gourmet guide

01 GREASE IS THE WORD

Don’t turn up your nose at the fat content. The high temperatures of deep frying sear the surface of your food, forming a protective seal that the oil can’t penetrate. The food’s moisture then turns into steam, cooking it from the inside out and driving oil away from the surface. Dean Westcar, head chef of the Thames Table at Crockers (henley.crockersuk.com), proves that with some slick changes to your oil, you can bulk up

the health benefits of any cheat-day indulgence.

PEANUT OIL

Peanut oil’s high smoke point and neutral flavour make it the ultimate wingman for a healthy home fry. It’s also packed with youth-promoting vitamin E, which slows the ageing process of your cells to help you look younger and live longer.

AVOCADO OIL

Pick a pressed oil with a high smoke point (205°C+) to prevent the release of malevolent free radicals. Avocado oil can withstand temperatures up to 271°C and is swimming in heat-stable monounsaturated fats, known for searing through “bad” LDL cholesterol.

OLIVE OIL

The notion that you shouldn’t cook with olive oil is a myth. Good-quality extra-virgin can handle exposure to high temperatures due to its low polyunsaturated fat content and potent antioxidants, which have the ability to improve immunity.

COCONUT OIL

More than 90% of the fats in coconut oil are saturated, making it extremely heat resistant. No need to stress about the S-word – around two-thirds are metabolism-stoking mediumchain triglycerides. Opt for the virgin variety to mop up maximum benefits.

02 LORD OF THE FRIES

Oil temperature is key. This could range from 160°C to 200°C, depending on what you’re frying. Also, when oil is heated past its smoke point, the fats break down, releasing harmful free radicals and a carcinogen called acrolein. A deep fryer is your easiest option, since it regulates the temperature for you. The Lakeland three-litre electric deep fat fryer (£50 lakeland.co.uk) features adjustable time and temperature controls.

Or forgo tech with a properly old-school cast-iron frying pan (£16.50 souschef.co.uk) and slotted spoon (£5 lakeland.co.uk), then complete your manual set-up with a handy deep fry thermometer (£7 royaldesign.co.uk). All that’s left is to remember not to crowd the pan – it lowers oil temperature – and wait for that golden brown colour.

03 BATTER DOWN THE HATCHES

When the time comes to empty your fryer, resist the urge to throw used oil down the sink. You’ll do the environment a solid and keep your drains clogfree. Instead, allow it to cool before decanting into a resealable container and take it to your local recycling centre (recyclenow.com). Now, tuck into these recipes from Westcar.