All About Oils

Today we’re looking at the various cooking oils and how to use them. There are many options readily available when you go to the store, so it’s important to know which oil is best for the task at hand. Each has a distinct flavor and you’ll want to know the smoke point ahead of time too. Heating an oil higher than recommended will fill up your house with smoke, mess up dinner, and turn the oil into a health hazard as the fats in it start to break down.

There are lots more oil options than what’s listed below, but here are some of the most popular choices:

• Olive Oil (refined/light)

USES: all purpose, roasting, sautéing, use instead of cooking spray, grilling, broiling

SMOKE POINT: 465°F


• Extra Virgin Olive Oil

USES: drizzling, dressings, strong flavor

SMOKE POINT: 325-375°F

• Sesame Oil

USES: marinades, dressings, drizzle over finished dishes, stir fry, strong flavor

SMOKE POINT: 410°F


•  Coconut Oil

USES: butter substitute when baking, sautéing, low heat roasting

SMOKE POINT: 350°F


• Avocado Oil

USES: stir fry, searing, expensive

SMOKE POINT: 520°F


• Peanut Oil

USES: frying, deep frying, stir fry, dressings, strong peanut flavor

SMOKE POINT: 450°F


• Vegetable/Corn/Canola Oil

USES: all purpose, frying, deep frying, dressings, doesn’t change flavor of food, least healthy
SMOKE POINT: 450°F