Using the Right Oils

Did you know certain oils are best for certain types of dishes? And we're not just talking flavor - heating an oil past its "smoke point" will also result in a nutritional breakdown. But thanks to this helpful article from Shine, we've got a handy table to help:

Cooking HeatOilBest Use
Low to Moderate
  • Coconut
  • Corn
  • Olive
  • Sesame
  • Walnut
  • Baking (low heat)
  • Light Sautéing
  • Pressure Cooking
  • Salads
  • Medium Heat
  • Macadamia Nut
  • Peanut
  • Safflower
  • Canola
  • Baking (medium heat)
  • Sautéing
  • Stir-Fry
  • High Heat
  • Avocado
  • Grapeseed
  • Sunflower
  • Soybean/Soy
  • Deep Browning
  • Deep-Frying
  • Searing

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    lindsay said...

    Wow… that's a lot to process. I always knew there were differences in oils and their uses, but not to the extent of temperature. If there are 4 or 5 that can be used at different levels, what's the best choice? And what would be the best meal choice with each oil for taste and health?

    Vicki said...

    Good question! I don't actually know the answer but I'll dig around and find it and post it when I do!

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