Choosing a Cooking Oil
Choosing the best cooking oil has become pretty complicated- feels like you need a degree to know what really is healthy (there are so many claims out there) and which oil is best used for different preparations.
I have done quite a bit of research on the topic and tested oils in the kitchen to try to figure it out for myself. I will try to break it down in a simple way to share what I have learned.
To begin with, let me start with the fact that although I am a huge proponent of a plant based diet because it is beneficial to many aspects of your health, I am not a vegan. I love food and I love to cook/bake and sometimes butter is best, there is no denying it. Often however, a plant based cooking oil is not only better for your health, but a better choice for the meal.
Below, I list the 9 most commonly used/talked about cooking oils in order of smoke point. Smoke point, which is the temperature at which it begins to smoke (and burn your food) is a huge differentiator, and possibly the most important when deciding what you use when cooking or baking.
EVOO (extra virgin olive oil)
Smoke point:
320° F
The skinny:
EVOO is a kitchen staple because of its robust flavor and super health benefits. So many to choose from, but extra virgin from the first press is the best quality and amazing grassy/herbal flavor.
Uses:
Keep a high-end version for raw preparations such as dressings or dipping and a little less high end for sautéing, roasting and pan frying. This is most often my go-to.
Coconut oil
Smoke point:
350° F
The skinny:
Extracted from coconut flesh, this oil has a creamy texture with buttery/slightly caramel flavor. Refined versions have neutral taste, but unrefined have a gentle coconut flavor
Uses:
Can be used in almost anything including cooking, baking, and outside of the kitchen. Best for low temperature stir-frying and baking. Store away from heat. This will come in glass jar in a solid state, don't let that scare you. A little spoonful melts quickly in the pan and goes a long way.
Grapeseed oil
Smoke point:
390° F
The skinny:
Extracted from the seeds of wine making grapes, with a high smoke point and neutral flavor- making it a chef go-to.
Uses:
Use for roasting, broiling, stir-frying, or blending with stronger flavored oils to tone them down, or stretch them. Plays well with truffle oil (note truffle oil is not made from truffles, rather imitation truffles and is therefore not included on this list) and walnut oil. Cost efficient choice
Canola oil
Smoke point:
400° F
The skinny:
Probably the most processed of oils listed here, but often a staple for frying or baking. Neutral in flavor and color, high smoke point, very versatile, shelf stable longest and soooo much better than vegetable oil.
Uses:
Great for making mayonnaise and salad dressings. Also good for lower heat roaring, broiling and sautéing.
Walnut oil
Smoke point:
400° F
The skinny:
Very light and delicate flavor. A little goes a long way, which is great as it is by far the most expensive on this list!
Uses:
Great for raw preparaitions such as salads or for use in baking, use with grapeseed oil, which is also delicate to keep the delicate flavor yet not break the bank.
Sesame oil
Smoke point:
410° F
The skinny:
Add Asian flair to any recipe. Note toasted sesame oil is darker in color and richer in flavor. Very strong flavor so be conservative when using!
Uses:
Use refined sesame oil for roasting, broiling, and high heat stir-frying- great flavor. Unrefined should be used at lower heats
Peanut oil
Smoke point:
450° F
The skinny:
Nutty, buttery flavor that is distinctive even when frying.
Uses:
High smoke point allows you to use this in very hot pans, woks or deep fryers. Creates deep golden color and very crispy fried foods
Safflower oil
Smoke point:
510° F
The skinny:
Reliable, mild stand-by that should be in your pantry if you don’t have canola oil. After doing research for this list, I changed my pantry staple to this from canola oil because though similar, it is much less processed and has a higher smoke point.
Uses:
With its totally neutral flavor, it is great in baking or for grilling at super high heats. Works well raw too, really can be used for anything.
Avocado oil
Smoke point:
520° F
The skinny:
Highest smoke point of any plant oil. Very popular right now due to health benefits and ability to add so much flavor and texture to food. Not greasy.
Uses:
Unrefined avocado oil adds delicious flavors and aromatics when sautéing, frying, roasting, stir-frying, baking or in raw preparations. Cheaper than walnut oil, but has a shorter shelf life.
