What the different oil means for your cooking

Let's talk oil 🫒

Did you know that the type of cooking oil you use is defined by its smoke point (the temperature at which the oil burns)? Using the right oil ensures you avoid burnt, bitter-tasting food and can even enhance your dish - and help you save money when buying the correct one!

1. High-heat Cooking (Frying, Searing, and Roasting)

These oils have high smoke points and neutral flavours, meaning they can handle intense heat without burning or altering the taste of your ingredients.

🥑 Avocado oil: The ultimate all-rounder! It has one of the highest smoke points, making it perfect for high-heat searing, roasting and grilling.

🥦 Rapeseed & Vegetable oils: Extremely versatile and budget-friendly. They have a neutral taste, making them the go-to choice for deep-frying, stir-fries, and general cooking.

2. Medium-heat Cooking (Sautéing and Baking)

These are generally mild-tasting oils that can handle stovetop heat or baking without breaking down.

🫒 Light/regular Olive oil: Not to be confused with Extra Virgin, this refined olive oil is great for pan-frying chicken or fish and works well in baking.

🥥 Coconut oil: A highly saturated fat that melts under mild heat. It has a distinct tropical flavour that works beautifully in dairy-free baking or specific curries.

3. Low-heat & No-heat (Finishings and Dressings)

These are typically unrefined, cold-pressed oils packed with antioxidants and rich, natural flavours. High heat will destroy their nutrients and make them taste bitter.

🫒 Extra Virgin Olive Oil: The staple "finishing" oil. Drizzle it over finished pasta, salads, roasted vegetables, or use it as a dip for bread.

🥯 Toasted Sesame oil: This has an incredibly intense, nutty flavour. It's used as a seasoning rather than a cooking oil; splash a little into stir-fries, marinades, or noodle dishes just before serving.

🌰 Walnut or Flaxseed oils: These are delicate and highly nutritious. They are excellent bases for salad dressings but should never be heated. Oil has become quite expensive over the years, so it's always best to have one cheap, neutral oil like vegetable or rapeseed oil and one flavourful oil like extra virgin olive oil for just splashing on top at the end. You don't need to have all of these oils, but it's good knowledge to have to improve your cooking.