Need an Oil Change?

Posted on 4th Apr, 2012 by Mariana Abdala

Thirty years ago, every home chef was reaching for the canola oil, without questioning it. Olive oil was harder to find and reserved for fancy occasions. Walnut oil was- a polish for your furniture?

Today, there are so many beautiful oils available to us, it’s hard to know which ones to try out and how to use them. There seems to be a different oil for every type and style of dish. Depending on what you’re making- and how much money you are willing to spend on the more exotic oils, keep these oil types in mind when you’re planning your menu:

For baking Coconut, palm, canola and high oleic safflower and sunflower oil work best.

For frying Because they stand up well to the heat, avocado, coconut, peanut, palm and sesame oil are ideal for frying.

For sautéing Many oils are great for sautéing, including avocado, canola, coconut, grapeseed, olive, sesame and high oleic safflower and sunflower oils.

For dipping, dressings and marinades When it comes to making dressings and marinades, or finding oil that’s perfect to serve as a dip for crusty bread, you’re looking for standout flavor. For this purpose look to flax, olive, peanut, toasted sesame or walnut oil.

Guide to Oils

Avocado Oil Created by pressing the avocado fruit, this smooth, nutty oil is more than 50% monounsaturated, making it a heart-nourishing option. Use it to flavor salad dressings or to sauté fish, chicken, sweet potatoes or plantains.

Canola Oil Canola is actually a variety of rapeseed, which is a mustard that’s closely related to cabbage and brussels sprouts. It’s heart-healthy and ideal for light cooking, sauces, and cakes.

Olive Oil A staple of Mediterranean diets and one of the oldest, most beloved culinary oils, olive oil contains predominately heart-friendly monounsaturated fat. Extra virgin olive oil results from the first cold press of olives. Its milder form known as pure olive oil is a blend of refined olive oil and extra virgin olive oil. You can use the mild form in your light cooking. Drizzle first cold press olive oil over hummus or grilled vegetables.

Peanut Oil Peanut oil comes from where you’d expect…peanuts! It’s relatively high monounsaturated content makes it heart-healthy. Peanut oil is superior for frying, light sautéing and stir fries.

Sesame oil in Long Life Noodles from D. Skehan

Sesame Oil

Unrefined sesame oil is great as a key flavor component in sauces or dressings. Use refined sesame oil for high heat applications like frying and toasted sesame oil for stir fries and Asian sauces and dips.

Fried Blueberry Pie Wontons from Cheeky Kitchen

Coconut Oil

By far, one of the most versatile and usable cooking oils. Pressed from the fruit of the coconut palm tree, coconut oil is ideal for light foods and subtly flavored dishes. This oil is particularly mouth-watering to use for making popcorn and hash browns.

Seared Swordfish with Tomato Saffron Coulis from Food52

Grapeseed Oil

Grapeseed oil is extracted from the seeds of grapes, a by-product of the wine-making industry. Mix grapeseed oil with garlic and basil, then drizzle it on toasted bread. Because grapeseed oil is so light and can take high heat, it won’t augment the flavor of fish and seafood when you use it for searing and pan-frying.

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