I remember days when only a few types of cooking oil were sold in the store. In my childhood most often could find corn oil, sunflower or soybean oil, olive oil was rare and we could only dream about variety. In the modern world with the popularization of the healthy eating trend in any store you can get confused and spend a lot of time in the oil section thinking about which one is better to buy and what to use it for.
I hope that this article will help you to choose oil for your kitchen and explain all the features of using different types and kinds of oil. When you learn how to choose and use oils correctly, the food you cook will not only be tasty but also very healthy.
In my kitchen I always have avocado oil, extra virgin olive oil, regular olive oil, coconut oil, and ghee butter.So let’s discuss each type of oil and its uses step by step.
Organic Avocado Oil for Cooking
Avocado oil is made from the pulp of the avocado fruit. Unlike most vegetable oils, which are extracted from the seeds or pits, it is extracted from the pulp and contains a large amount of healthy fats. Avocado oil has a creamy and slightly nutty flavor that complements a wide range of dishes. I really like to use it for cooking food at high temperatures, baking and frying, because its smoke point is 520°F(271°C).
What is smoke point?
The smoke point of avocado oil is a critical factor to consider when choosing the right oil for cooking. Avocado oil, especially refined avocado oil, boasts one of the highest smoke points of any cooking oil without the risk of burning or forming harmful compounds. It is very comfortable to use avocado oil spray for cooking in an air fryer. You can buy Avocado oil at almost any store or order on Amazon. There are several good brands that have proven themselves on the market for many years. Always pay attention to the production and expiration date.
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Difference Between Olive Oil and Extra Virgin Olive Oil
Extra virgin olive oil and regular olive oil – In the world of olive oils, extra virgin olive oil (EVOO) holds a place of honor for its purity, rich flavor, and many health benefits. The method of extracting extra virgin olive oil is subject to strict standards. Raw, uncured olives are placed under the press without heat or chemical treatment. It is called cold pressing.
It preserves the maximum amount of vitamins and minerals from olives. This type of olive oil is the most beneficial for our health and the most expensive. Extra virgin olive oil is best raw and not subjected to heat treatment, since its smoke point is not so high 370F (190C).
For cooking better to use regular olive oil. What is the difference between extra virgin olive oil and regular olive oil?
Extra virgin olive oil is rich in vitamins and minerals, but is more expensive and is not suitable for high-temperature cooking. Regular olive oil is cheaper, is suitable for high-temperature cooking (smoke point 465°F or 240°C) and has a longer shelf life, but contains fewer nutrients. Personally, I believe that each type of olive oil should be used for its intended purpose, but regular olive oil is more versatile and slightly less healthy than extra virgin olive oil, but still very healthy.
Coconut Oil For Cooking
Coconut oil – is a very aromatic oil with a high smoke point (400-450°F (204-232°C) for refined oil), but in my opinion the best use for coconut oil is baking. It reveals itself best in baking, complementing the taste and aroma.
Many people cook meat or fish in coconut oil, I tried to do this, and I can note that coconut oil creates a good golden crust, but at the same time affects the taste of the finished dish. That’s why I sometimes use this type of oil for cooking shrimp. For an Asian-style marinade, coconut oil creates a very interesting authentic taste. I also often add this type of oil to oatmeal for taste and health benefits.
Difference Between Ghee and Butter
What is ghee butter? It’s melted and filtered butter. The melting process separates milk solids such as lactose and casein from the fat. When heated slowly, the milk solids float to the surface or settle to the bottom, and then separated by filtration. Ghee is characterized by its distinct nutty flavor. It is great for sauces, stews, meats, and baking. It is also has high smoke point – 450°F (232°C).
Organic Ghee, Clarified Butter, 13 oz
- One 13-ounce jar of Organic Valley Organic Ghee Clarified Butter
- Spreadable butter prized for its enticing aroma, and rich, buttery, nutty flavor
- Casein free and lactose free butter that is great for sautéing
- Great baking butter and cooking butter with a high smoke point
- USDA Certified Organic – we never use GMOs, antibiotics, synthetic hormones or toxic pesticides
So you may ask, what the healthiest cooking oil?
Choosing the most beneficial oil depends on your goals and personal preferences, as each oil has its own unique benefits. Choosing the healthiest oil depends on your goals and personal preferences, as each oil has its own unique benefits.
If choosing one oil, extra virgin olive oil is often considered the most versatile and beneficial for heart health, immunity, and overall body protection. However, for high-heat frying, avocado oil or ghee are better choices, as they remain stable. In the FAQ section I am answered How to dispose of cooking oil right way!
What is Cooking Oil Smoke Points?
The smoke point of oil and the temperature at which oil breaks down and produces harmful substances for the body.
What Oil is Best for Frying?
For high temperature cooking, choose oils with a high smoke point above 400F, such as regular olive oil, avocado oil, coconut oil, ghee butter. I think all of oils in this article is best cooking oil’s!
How To Use Coconut Oil?
Coconut oil is most often used for baking. Sometimes it is used for grilling meat and seafood, and is added to oatmeal and smoothies.
What Uses for Avocado Oil?
Extra virgin avocado oil is best used raw as a dressing for soups and salads. Refined avocado oil is best suited for high-temperature cooking. This is a versatile oil for sweet, meat and fish dishes, as it has a neutral taste and aroma and a high smoke point.
How To Dispose of Cooking Oil Properly?
Let the oil cool completely, then pour it into a sealed container and dispose of it in the trash. Avoid pouring it down the sink to prevent clogs. You can also recycle or reuse it if possible.
