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
No-HeatFlaxseedSalads
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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    2 comments:

    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 Lesage 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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