Well-oiled

Don't misunderstand.  I love olive oil like the rest of you!  But, there are a lot more fish in the sea so to speak.  Many, many oils abound. And they are waiting for the pour, the drizzle or the saute.

Why Have Several Cooking Oils On Your Shelf

There are many reasons to have an assortment of oils to cook your favorite dishes. Come find why you should expand your selection and include some over others:


Mix it up.  Cooking with an assortment of oils allows exposure to the variety of minerals, antioxidants and other nutrients as well as healthy types of fats they contain.

Not all fats are the same.  All oils contain fatty acids, but some contain more of the better ones like omega-3s and monounsaturated fats.

Research shows strong evidence that the omega-3 EPA and DHA can help lower triglycerides and blood pressure. They may even aid with other conditions including rheumatoid arthritis, depression, and more.

Monounsaturated fats are heart-healthy because they maintain good HDL cholesterol levels while lowering bad LDL cholesterol levels.


Some have a fantastic profile.  Here are some of the oils with a better fat profile:

• olive oil:  Of course, it had to make an appearance on the list.  But, the accolades are well-deserved.  It is very low in omega-6s and high in flavanoids.  It is great for salads, pastas, sauces and even as a moisturizer.  Go cold-pressed.

• avocado oil:  It is high in vitamin E and unsaturated fats and contains loads of potassium.

• lard and duck fat:  I am listing this but honestly have not cooked with it myself.  But it is moderately high in monounsaturated fat and low in omega-6s.  

Why The Smoke Points of Cooking Oils Are So Important

The smoke point of an oil or fat is an important consideration when cooking.  The smoke point is the temperature at which the oil gives off smoke and then starts to burn.  Here are some important facts about smoke point and the various oils:

Look closely.  The smoke point of oil depends also largely on its age and purity as well - hard to determine on your grocery store shelf.  One point to remember, though, generally speaking, the lighter the color of the oil, the higher its smoke point.  It is important to check out the expiration date on the bottle of oil before using.

You may need to start over.  Oils that contain high smoke points are healthier to cook with and do not ruin your dish by burning it. If you leave the pan on the stove to heat the oil and then look away and glance back to find it smoking (guilty!), start over.  Always discard oil that's reached its smoke point along with any food with which it had contact as it now has gone rancid.

Go for the win/win.  Some of the oils with the highest smoke point and ones that contain some great health advantages are as follows:

• avocado oil:  520 degrees
• ghee: 375 - 485 degrees (depending on purity) See below for more on this.
• rice bran oil: 490 degrees
• sunflower oil: 450 degrees

How to Store Your Cooking Oils 

Take care of your cooking oils as they are expensive and can make or ruin your dish. Here are some other considerations when storing your oils:

Keep them covered.  The decorative bottles are pretty next to your range, but it is best to store your oils in a cool, dark place away from the heat. This protects them from breaking down or even going rancid.

Some oils like it cold.  Some oils should be refrigerated like flax and hemp oils.  Remember to only buy oils that have been stored in dark glass bottles or tins and preferably in a store that has quick turnover in their merchandise.  Check the usage dates on the bottles as well before purchasing.

My Latest Choices

The choice of cooking oils is endless and expanding every day (a good thing!), but here are a few that I am using lately and why:

• ghee: It has traditionally been used in Ayurveda medicine in place of butter fat for health benefits. It is thought to naturally lubricate connective tissues in your body aiding in flexibility. Ghee's anti-inflammatory properties are also to believed to speed the recovery of wounds and heal blisters. It may also serve as a powerful agent in digestive health, When used in place of butter, oils and other fats, ghee may help to reduce the acid in your stomach while protecting and repairing your stomach lining. I do not use it a lot but I find I need very little of it when I do.  The buttery flavor is a rich addition to dishes.  This post contains some great ways to make flavored ghee to enhance your meals.

• macadamia nut oil:  This oil has a wonderfully buttery finish and contains some unique healthful properties like palmitoleic acid, a specific monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat.   It is also high in magnesium, manganese, copper, and iron. Try this recipe with macadamia nut oil that includes a powerhouse vegetable. 

• coconut oil: I bake with it, saute and use it in dessert sauces.  It is high in saturated fact but it can actually increase HDL levels in your cholesterol profile (a good kind) and reduce heart disease.  This is probably because it contains lauric acid which also has antibacterial, antimicrobial and antiviral properties.  I use it on my skin as well and have had great success in it clearing up a rash that would not go away.  Buy the virgin and unrefined.

• walnut:  This oil is high in omega 3s.  It can be heavily refined though so check out the label.  It contains a high amount of vitamin C and E as well as zinc, selenium, magnesium and copper.  I like to use it with salad dressings or a smidgen over plain organic yogurt with berries.

What about you?  What oils do you reach for when preparing your meals and why?  Please share in the comments!  I am always looking for new ones and great brands.