Chicago Home and Lifestyles – Cooking oils and their uses

There are so many oils available today that some of us might get a bit confused. Especially with the price point of some of these oils, it is good to know where and when different types should be used. For example, some are not good for high temperature frying. 

Vegetable oil. These oils are best for high temperature frying and sauteing. They have a high smoke point. They are neutral in flavor. This group includes corn oil, which is excellent for frying but not good in dressings and mayo that are often consumed at room temperature. These same compounds that can taste sour at room temperature change for the better when heated!

Extra Virgin Olive Oil. Uncooked applications are where this cold pressed oil’s peppery, grassy and buttery flavors really shine. It can be used for a quick sauté too, but loses flavor. Use this in dressing salads and for finishing dishes. Don’t be afraid to invest in a good brand! Pro tip: always choose olive oil in dark bottles, as lighter ones have less flavor. 

Avocado Oil. These oils come in two types. Unrefined oil is best for finishing drizzling. It has a grassy, fresh flavor. Refined oil has a neutral flavor and has the highest smoking point, so it is wonderful for frying. 

Coconut Oil. Coconut also comes refined and unrefined. Unrefined has a distinct coconut flavor so it can be used in baked goods. Refined is colorless and tasteless. It is a great vegan alternative to butter. 

Canola and soybean Oil. These are also vegetable oils that are neutral in flavor, when used uncooked. They can be used for salad dressings where flavor is not needed. It can be used in baking and sauteing, but some people notice a fishy aroma when they are heated. Probably best used uncooked! 

Peanut Oil. This type of oil is wonderful for frying and sauteing, but be aware that it is twice the price of vegetable oil (and of course is off limits to those with peanut allergies). 

Toasted Sesame Oil. This is primarily a finishing oil or dressing. It adds a deep nutty flavor. Plain sesame oil on the other hand is flavorless and will do well sauteing. 

Rice Bran Oil. A lesser known option, it has a high smoking point and mild flavor, so it works well for frying. It is superior to canola oil but is twice as expensive.

Walnut Oil. As another finishing oil, it’s best used for drizzling or in vinaigrettes. Delicious choice for finishing pasta, vegetable and grain dishes.

These are the main types of oil used in cooking, but there are many more you can research. Lastly, here are few things to keep in mind: 

-If you are allergic to tree nuts, it’s best to avoid any nut oils!

-Be wary of cheaper brands that copy expensive oils. They are usually devoid of flavor. 

-Very expensive oils should only be used for non-cooking, for example as part of dressing for a salad. This will extend its life. 

Kathleen Weaver-Zech and Dean’s Team Chicago