How To Choose Oils To Cook With

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How much olive oil does Snoop Dogg use to cook?

A drizzle dizzle.


With that out of the way, we can get down to the real point of this post: how to choose the appropriate oils to cook with. Did you know you should use different oils depending on the type of cooking or baking you’re doing?

It seems like there’s a new type of oil popping up every week these days. Extra virgin olive oil had its moment 10 years ago, coconut oil was the hottest thing 5 years ago and avocado oil has popped on the scene more recently. Or maybe they’ve always been around, we just hear about them when the media, chefs and cooking influencers start talking about them.

With so many oils and different health benefits for each of them, how do you know which oil to use with which type of cooking?  We’ll cover these main points for each type of oil: smoke point, flavor and types of cooking to do with each.

Smoke Point: For the purposes of this post, I made up the following guidelines for smoke points. (LOW = 400 degrees or less, MEDIUM = 400-449 degrees, HIGH = >450 degrees)

Sources:  Spruceeats  &  Bonappetit

In our house, we generally use avocado oil with almost everything, since it has a neutral, very light flavor, has a high smoke point and provides heart-healthy fats. We use it for dressings, to saute vegetables like onions and peppers on the stovetop and drizzle it on veggies for roasting.

We also keep coconut oil on hand for baking, homemade pancakes, Indian dishes, and of course, for skin care because coconut oil heals all! ;)

One additional oil that is not necessarily a cooking oil, but adds good flavor to Asian dishes, is toasted sesame oil. It’s a great oil to add if you want to add a little more of a nutty flavor to your stir fries or fried rice dishes!

The next time you’re at the store, pick up a new oil to try. You never know how the flavor might change up your usual dishes or encourage you to try new ones!

Some of our faves: