Which oil is the best to use when I cook? I get this question a lot from my friends. They understand certain oils are “bad” for us….which ones are “heart-healthy,” etc… they just want a clear direction of what not to use, what to use, and why. There is a scene in the movie The Help where Minnie is instructing Celia to cook with Crisco. I remember gasping and laughing out loud at this scene because few people use Crisco these days. Crisco is vegetable fat in a solid form, and while it is easy to cook with due to its high smoke point, it’s also high in trans fat. Yep, that means try to avoid it.
Which fats are healthiest?
Fats are important to include in our diets. Just like it’s important to keep your car lubricated to keep it running, using quality engine oil and keeping the oil clean and full, will help your car run at peak efficiency for the longest period. As always, moderation is key. Overall a balanced diet is what’s most important, so prioritize healthy fats, such as olive oil, avocado oil, and sesame oil, and limit less healthy oils, such as soybean, corn, and peanut oil.
I’m not a professional chef, but I understand that certain oils have a flavor that lends itself to specific recipes. Due to their smoke point, some oils are better for sautéing foods and others for use in salad dressings.
Taste Matters:
Refined Oils include heat-refined, chemically extracted, bleached oils. All of these come from some of the most genetically engineered crops, including corn oil, soybean oil, and canola oil. The nutritional value of these oils has been stripped during the treatment process.
Unrefined Oils are extracted and filtered to remove impurities. They retain much more of their nutritional value, but they aren’t as shelf-stable. These cold-pressed oils include avocado, grapeseed, sesame, hemp seed, flaxseed, pumpkin seed, walnut, and coconut.
Naturally Refined Oils are minimally processed and retain some of their original flavor and nutrient value. Oil from hard seeds such as soybeans requires heat in the processing, as they need to be steamed before pressing for good extraction.
High Smoke Point: An oil’s smoke point is when it reaches it stops shimmering and starts smoking. The smoke point varies greatly among oils, ranging from less than 250°F to more than 500°F. The faster an oil hits its smoke point, the faster it breaks down and affects the taste of the recipe. Some oils, like walnut oil, don’t heat well and are better used in salad dressings.
Favorite Cooking Oils
Olive Oil:
Ever notice how TV chefs use specific types of olive oil depending on the recipe? One type for salad and another for cooking over the grill? Well, there is a reason for that, and it’s due to how refined the olive oil is and, consequently, its taste and smoke point. Olive oil is my everyday oil. I have several bottles, including herb-infused olive oil.
- Extra Virgin Olive Oil (EVOO) is the least processed, will have the most flavor, and is great in salads, as a dip for bread, or used as a finishing oil.
- Virgin Olive Oil is minimally processed and has a less intense flavor than EVOO. It is the everyday workhorse. Its subtle flavor makes it good for those who like a lighter taste, and it can also be used when cooking over medium heat.
- Pure or “Light” Olive Oil is heat—or chemically processed and contains little flavor but a higher smoke point. It can be used for cooking over higher heat, but it won’t be as tasty in salads.
Coconut Oil:
I love the taste of coconut oil but only use it occasionally because it’s a saturated fat. Unlike most vegetable oils, it comes in a solid form. Its high smoke point and sweet flavor make it a great choice for sautés and frying. Due to its high smoke point, some folks like to use it when baking. I’ll have to try that soon!
Sesame Oil:
The slightly sweet and nutty flavor of sesame oil is often found in Asian recipes from salads to stir-frys. However, it’s important to know which type to use for your recipe.
- Regular Sesame Oil is unrefined. Wonderful for a salad. It’s best not to use it with heat.
- Roasted Sesame Oil (also known as ‘dark’ or ‘toasted’) is obtained by roasting the seeds before the oil is extracted, giving the oil a darker color. It is used in recipes cooked over moderate to low heat.
Avocado Oil:
This is my new favorite oil to cook with. It has a very high smoke point so it’s great for frying, sautéing and baking. I like the mild flavor and the ease of use. Unlike many of the vegetable oils that are good to use when frying, avocado oil has monounsaturated fatty acids, which can help improve heart health.
Just like Minnie told Celia about Crisco being good for a variety of things beyond cooking. Here are a few of my favorites from this list!
9 Uses For Oil (no cooking involved!)
- Relieve your dog’s cracked paw pads. Massage a few drops of olive oil onto their paws once or twice a week.
- Unstick a zipper. Dab oil on a cotton swab or the edge of a towel, and wipe down the teeth.
- Prevent dirt build-up on garden tools. Coat them with a very thin layer of EVOO. Dirt slides right off.
- Clean wood furniture. Mix one part lemon juice with 3 parts olive oil, polish with a cloth. To moisturize, rub EVOO into the wood, wipe excess with a soft dry cloth.
- Remove sticker residue. Apply a drop of oil, let it sit for a few minutes, and rub away with a cloth.
- Get gum out of your hair. Rub the oil into the strands, leave it on for five minutes, then help it slide out.
- Keep under your nails clean. Before gardening or house chores, rub oil around and underneath nails. Dirt will slide away easily when you wash up.
- Unstick a ring. Rub oil all around the ring and gently wiggle it off your finger.
- Condition wood cutting boards. Rub them with olive oil monthly to prevent splits, cracks, and stains.
More Delightful Recipes!
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Sesame oil adds extra flavor to these yummy chops!
A healthy and delightful salad.
Quick and simply elegant!