To use oil or not use oil – that is the age old question. Many diet groups and weight loss advisors will tell you not to use oil or to substitute oil for spray, but like most things in life, oils are fine in moderation and will actually enhance the flavour of your food. If you are concerned about healthy eating, there are oils with lower calorific values and saturated fats – read on to find out more about some of the oil varieties on offer and what to do with them!
Whatever oil you use has its own smoke point, the point at which it starts to burn and break down. At this point it will produce a bitter flavour – so make sure you’re using the right oil for your dish. We’ve included some of the smoke points of the more popular oil varieties below.
Oil varieties
Olive Oil
Use for: frying, roasting, baking
Perhaps one of the most popular, olive oil has a high smoke point and a mild, fruity flavour thanks to its main ingredient. Extra Virgin Olive Oil has a lower smoke point and a stronger flavour, making it ideal for drizzling on salads rather than cooking food.
Rapeseed/ Canola Oil
Use for: stir fries, baking, shallow frying
This is a really versatile oil that is higher in good mono – unsaturated fats and can be used interchangeably with sunflower oil – it just has a different flavour and a lower smoke point.
Sunflower Oil
Use for: deep frying, shallow frying, roasting, stir fries and baking
This is an oil that can do it all and its neutral flavour makes it a good option for use in baking and frying. It has long been a favourite among cooks because its high smoke point makes it good for high heat cooking like creating the perfect fry up. It is also a great way for getting a moist sponge in a carrot cake.
Coconut Oil
Use for: dairy free baking, lower heat roasting and frying
A favourite among vegan bakers and those wanting a “healthier” option – though it is often described as a super food, coconut oil is actually very high in saturated fat. It does have a nice, tropical flavour however and works well as an alternative to butter and other oils when baking. Coconut oil tends to come solid in tins and then melts as it is heated, there are a couple of different options, with refined varieties offering a higher smokepoint.
Avocado Oil
Use for: stir fries, roasting and salad dressings
Another favourite among free from and vegan bakers. Refined avocado oil actually has a higher smoke point than any other cooking oil – it has a mild, grassy flavour and is high in good mono-non saturated fats.
Walnut Oil
Use for: salad dressings and sauces
This oil is better for a dressing than cooking, but make sure to keep it away from anyone with a nut allergy. It has a soft, savoury taste with a buttery flavour and is particularly good in a pesto or salad dressing.
Sesame Oil
Use for: sauces and dressings
A unique, nutty flavour, this oil is one that should be used as a way to flavour food rather than cook food. It’s a good way to add Asian flavours to salads and stir fries.
Isn’t oil bad for you?
Well, yes and no.
Like most things, using it in moderation is always the best option, but not all fats are bad and not all oils contain bad fats. In fact, some mono non saturated fats are good for you and are part of a balanced diet. If you are looking to make healthier choices, choosing an oil that has lower bad fats and higher good fats is one way to prepare filling, healthy meals.
What’s the difference?
Whatever oil variety you ultimately go for, there will also be the choice between refined and unrefined. Unrefined oil is simply squeezed straight from the source and typically contains more nutrients, for example, unrefined olive oil is the product that comes from the olives with nothing added and nothing taken away.
Refined oils on the other hand have been processed to produce a longer shelf life and higher smoke point.
Whatever variety of oil you choose, they should all be stored the same way – somewhere cool and dark and away from any heat sources.
Where to buy
We love locally produced food and drink and oil is no exception! You can of course find local rapeseed and sunflower seed producers all over Dorset, but did you know there are local olive oil producers too? Check out the range from Olives et al for more details!
