Walking down the oil isle of your supermarket is overwhelming. Virgin, Extra Virgin, Expeller Pressed, Refined, Unrefined, Vegetable, Canola, Almond, Avocado, Walnut, Coconut, Sunflower, Safflower, Sesame, Rice Bran, Peanut, Palm, Flax Oil. Not to mention butter, margarine, ghee, shortening and lard! What does it all mean and what are they all for? We are here to help you decode the Oil Isle!
We grew up thinking Extra Virgin Olive Oil (EVOO) was the mecca of healthy cooking and eating. We used EVOO in salad dressings, stir fries, dips, drizzles, marinades and sautés. But is EVOO actually the right choice for every meal and preparation? The answer is definitely “NO.” Some oils have very low smoke points and cannot stand up to high temperatures. They spoil and become toxic when heated to too high of a temperature. These oils are best for dressing and finishing dishes, not for baking, sautéing and stir fries. Other oils and fats can stand almost any cooking temperature and retain their health benefits and safety when heated.
So, when is EVOO the right choice and when should you choose Ghee or Avocado Oil? Follow our simple guide below and always be in the know!
Firstly, we suggest using cold pressed or expeller pressed oils as much as possible. Unrefined oils have a higher nutrient content because they are minimally processed; just pressed and then bottled. This also leaves unrefined oils with stronger flavors and a deeper color. Flax oil is nutty and complex, EVOO has a peppery kick, Coconut is sweet and smooth! Because they have not been tampered with too much, they are also more sensitive to high heats. Rich flavors and heat sensitivity make unrefined oils perfect for dressings, dips and dish finishing drizzles. Refined oils have undergone a process that makes them less sensitive to temperatures and more shelf stable, but less nutrient dense and with a mild or neutral flavor. This makes refined oils best suited for some recipes, baking and high temperature cooking techniques.
We also suggest avoiding soybean, corn and canola oils when possible as there is a high likelihood they are GMOs. Remember, oils are fragile and can spoil easily when exposed to heat and light, so keep yours stored in a cool dark place (like the refrigerator or cabinets).
Oils & Fats that can withstand the heat and stay in the kitchen:
· Avocado (refined and unrefined), Rice Bran, Safflower (refined), Sesame (refined), Almond (refined), Ghee (clarified butter), Grape Seed (Refined), Sunflower (refined).
Oils & Fats good for cooking (sauté, bake, broil), but not frying:
· Coconut (refined), Olive (virgin, extra light), Walnut (refined), Macadamia Nut, Hazel Nut, Grape Seed (unrefined)
Oils & Fats that can’t take the heat: best for dressings, sauces, spreads, dips, finishing drizzles and pesto
· Extra Virgin Olive (unrefined, expeller pressed), Butter (combine with an oil above to increase its smoke point), Sesame (unrefined), Walnut (unrefined), Coconut (virgin, unrefined), Flax, Hemp, Pumpkin Seed (unrefined)
Of course, the oils and fats that are good for high heat can also be used for medium heat and low/no heat applications!
Our favorites are:
- Avocado oil
- Ghee (from grass-fed, organic cows)
- Coconut oil (virgin, unrefined)
- EVOO
- Flax Oil
Walk down the Oil Isle, try something new and experiment with what you like best!
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