Cooking Oils

No longer do we just see canola or vegetable oil on supermarket shelves, we see anything from flavored oils and extra virgin olive oil to walnut and truffle oils. But, have you ever cooked with Virgin coconut Oil?


Health Benefits: Antioxidants fight against the cell inflammation that can lead to cancer and heart disease. Now I am not going to get into the details of additional health benefits of certain cooking oils, but extra virgin olive oil, walnut oil and extra virgin coconut oils are packed with antioxidants as well as omega-3 fatty acids.

This list of cooking oils are my preferred list. I generally use extra virgin olive oil and grape seed oil as well as your typical canola and vegetable oil. They all have their place in the kitchen.

Some have lower smoking points so they can't be used for frying. Other have tremendous flavor and are perfect for recipes. I use each of the 8 different varieties to make the best recipes possible.





Number One: Extra Virgin Olive Oil. This oil is extracted from tree-ripened olives. They range from light amber to green in color and extremely strong flavors. In terms of flavor, look for oils that hail from Italy, Spain, Greece or California, which tower above the others.

Heating extra virgin olive oil diminishes the exceptional flavor so drizzle this tasty treat along with cooking with it. It is perfect on salads, used as a dipping sauce with Artisan breads or drizzle on chicken, beef, shrimp or pork for added flavor.

Generic Olive Oil is available in your local markets it is not as flavorful as extra virgin, but equally light and perfect for salads or stir-frying.




Number 2: Canola Oil. This is an all-around cooking oil. It is a light golden-colored oil extracted from the seeds of a plant in the turnip family. Used in salads and cooking, mostly in the Mediterranean region and India. It offers a mild flavor and aroma. Very low in saturated fat and is perfect for baking , sauteing, pan frying and deep frying.

Number 3: Extra Virgin coconut Oil. This is a nearly colorless oil extracted from fresh coconuts. Used primarily in blended oils and shortenings.

Good News - there is new research on organic coconut oil. Researchers are finding out that coconut oil is believed to stimulate metabolism and the immune system so the health benefits of coconut oil are many. In addition to making a great cooking oil, coconut oils come in many forms such as coconut cream body butters, shampoos and hair conditioner to name a few.

Coconut milk is an excellent cooking ingredient. From cakes and cookies to flavorful sauces; cooking with coconut milk adds depth of flavor to recipes.

Number 4: Walnut oil. This cooking oil has a rich, nutty taste and is best used in small amounts due to the intense flavor it can bring to a dish. An excellent choice for salads, salad dressings, baked goods and sauteing.

Number 5: Sesame oil. This oil has a nutty flavor and should be used in small amounts as to not overpower a dish with its extreme taste. The oil that is made from roasted sesame seeds has a strong, distinctive flavor.

Offers an intensely rich smoky, sesame aroma, nutty taste and a dark brown color with a thick consistency and cloudy appearance. I love this in my Asian Slaw recipe.



Number 6: Peanut Oil. This is the perfect oil for pan and deep frying. It has a high smoke point and has a bland flavor and is good for cooking because it doesn't absorb or transfer flavors.

Number 7: Grape Seed Oil. This is a light, medium-yellow aromatic oil and is a by-product of wine making. It is excellent in salads, great for frying and perfect for baking.

Number 8: Safflower Oil. This is a great all-purpose oil. It has a high smoke point and is perfect for frying. I recommend this or a vegetable oil for deep friend turkey. This is also an excellent oil for salads because it does not solidify when chilled.

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