GOOD OIL ON OILS
From sesame to sunflower, avocado to almond there is a slick of oils now filling the market. Anooska Tucker-Evans gives the rundown on each and how to best use them.
ALMOND OIL
Made by extracting the natural oil from the nut, almond oil is high in monounsaturated fat and comparatively low in saturated fat, so it’s a relatively healthy choice. It has high levels of E and B vitamins, and omega- 6 and 9, making it good for cardiovascular health.
Taste: It has a nutty, toasted almond flavour.
How to use it: Almond oil is suitable for medium-heat cooking like sauteing and browning – not deep-frying – but heat can destroy the subtle roasted notes, so it’s best used in salad dressings, drizzling over steamed veg or in mayonnaise. It is also great in baking, especially cakes with almond meal.
MACADAMIA OIL
One of the most versatile oils, it is very high in monounsaturated fat, which has been shown to lower cholesterol levels and help the body burn fat more easily.
Taste: A smooth, buttery
flavour.
How to use it: With its mild, luscious flavour, it’s great in baking, particularly cakes such as carrot, red velvet and mud. It’s also lovely in salad dressings, as a marinade or in stir-fries. It has a high smoking point so can also be used for deep-frying.
MUSTARDSEED OIL
It is made from crushed or pressed mustard seeds and contains antibacterial and antifungal properties, meaning it can fight bacteria infections in the colon and intestines. It also has a good balance of omega-3 and omega-6 fatty acids – great for healthy skin, hair and nails.
Taste: It has quite a pungent and distinctive flavour and can overpower other elements in a dish.
How to use it: Favoured in India, Nepal and Bangladesh, use it in curries and stews so its bold flavour enhances the dish, not overpowers it.
OLIVE OIL
One of the most commonly used oils around the world, there are many grades of olive oil.
Pure, light or extra light olive oil is mostly refined using heat treatments with a splash of extra virgin olive oil blended in to the mix. Light oils are simply light on flavour, not on calories. Their heavy processing means they do not contain all the health benefits of the unrefined versions.
Extra virgin olive oil (EVOO) is natural juice cold-pressed from fresh olives. It is the highest grade of olive oil you can buy, and is said to be beneficial for weight control, anti-ageing, cardiovascular health and for treating inflammation.
Taste: It has a distinct olive flavour and freshness.
How to use it: It is best used for low to medium-heat cooking like sauteing, roasting and pan-frying, but not deepfrying.
EVOO is best reserved for salad dressings, finishing soups and stirring through pasta.
SUNFLOWER OIL
Made from pressed sunflower seeds, it is an affordable and versatile oil with a relatively high smoking point and good levels of vitamin E.
Taste: It has an almost neutral flavour and next to no aftertaste, making it a great all-rounder.
How to use it: It is commonly used for deep-frying, particular for cooking potato chips and fries, but can also be used for sauteing, stir-frying, or in baking, such as carrot and red velvet cakes, because of its neutrality.
CANOLA OIL
One of the cheapest oils on the market, it’s made from the seeds of the rapeseed plant and is high in monounsaturated fat, low in saturated fat and a good source of omega-3 fatty acids. Also known as rapeseed oil, it’s one of the most versatile oils available.
Taste: It has a very mild flavour and no strong aftertaste.
How to use it: It can be used for everything from low-heat cooking to deep-frying.
VEGETABLE OIL
This oil generally contains a combination of canola and soybean oils, but can also include palm and safflower oils. It’s perhaps the cheapest of the oils, but also high in saturated fat.
Taste: It has a distinct taste that can sometimes be almost chemical-like.
How to use it: It has a high smoke point, so is suitable for deep-frying, but can be used in all forms of cooking and baking.
GRAPESEED OIL
A by-product of winemaking, it has a clean, light flavour and has been shown to lower levels of “bad” cholesterol, while increasing “good” cholesterol. It is a good source of vitamin E and studies reveal it can help reduce the risk of suffering a stroke.
Taste: It has a light, pleasant and neutral taste.
How to use it: It’s a jack-of-alltrades oil, and can be used for everything from sauteing to baking, making mayonnaise and creamy dressings, or as a substitute for butter or shortening in many baked goods recipes.
PEANUT OIL
Widely used in Asian cooking for its versatility and high smoking point, it contains high levels of vitamin E, which helps protect against bacteria, viruses and blood clots. However, it contains high levels of omega-6, which can lead to inflammation, and it is not suitable for people with peanut allergies.
Taste: It has a clearly identifiable nutty flavour that can be mild or strong, depending on the brand and level of refinement.
How to use it: It’s ideal for deepfrying, but can also be used for low and moderate-heat cooking, and is especially good when it is used in stirfries or Asian dishes.
RICE BRAN OIL
Extracted from the germ of rice, this is an industrialised oil made from a high degree of factory refining. It contains a unique source of oryzanol, an antioxidant that has been shown to block the absorption of cholesterol.
Taste: It has a very mild flavour with a hint of nuttiness.
How to use it: It has a high smoking point, making it suitable for all cooking methods, including deep-frying.
HAZELNUT OIL
Made from roasted and cold-pressed hazelnuts, it contains a whopping 80 per cent monounsaturated fats, which are known to promote “good” cholesterol and to reduce “bad” cholesterol. It is also rich in vitamin E, which promotes brain health and antiageing. It’s best stored in the refrigerator once opened so as to preserve its freshness.
Taste: Toasty, nutty and richly flavoured.
How to use it: It’s quite an expensive oil, so best used for dressing salads, vegetables, pasta, or quinoa.
COCONUT OIL
Hugely popular in recent times, this fruit-born oil has a very high smoking point and long shelf life, but contains a whopping 90 per cent saturated fat.
Taste: It has an intense coconut flavour with slight nutty overtones.
How to use it: It’s become the go-to in vegan cooking for everything from desserts to energy balls, but can be used for baking, sauteing and even high temperature cooking such as deep-frying. Considered quite a healthy oil, it contains vitamins B and E, zinc, magnesium, calcium and phosphorus, good for everything from fighting off cold and flu to promoting luscious hair, skin and nails. It should be kept in the fridge to prevent it going rancid.
Taste: It has a powerful, distinctive taste that works well in Asian cuisine.
How to use it: Its pungent flavour means it should be used sparingly, but it works well for stir-fries, Asianinspired marinades, splashed over ramen or noodle dishes, in rice dishes such as nasi goreng, and brushed over grilled veg.
FLAXSEED OIL
Also known as linseed oil, it has gained considerable popularity of late for its benefits for digestion, skin and the heart. It is one of the richest and best sources of vegetable-based omega-3 fatty acids, for brain health and decreasing inflammation; it aids in weight loss as it works as a natural laxative, can help fight cancer and increases collagen production for more youthful skin.
Taste: Clean, crisp and mildly nutty.
How to use it: As a salad dressing, added to smoothies, porridge or yoghurt or straight-up on a teaspoon. It is not recommended to be used for cooking.
AVOCADO OIL
The natural oil which is pressed from the pulp of an avocado is high in monounsaturated fat, and packed with vitamins A, D and E. Additionally it also contains B-group vitamins. It has also been found to increase “good cholesterol” levels, lower blood pressure and may even help people suffering with arthritis due to its antiinflammatory benefits.
Taste: It has a mild, avocado-like flavour and pleasant aftertaste.
How to use it: It has a high smoking point which makes it ideal for panfrying, grilling and roasting, but it’s also great for dressing salads, vegetables, chicken and seafood, or adding to creamy or bean dips.