Which Oil is Best?

If your pantry is home to just one type of cooking oil, you’re missing out. As well as their unique tastes, different oils have different properties. Here’s a rundown of cooking techniques and which widely available oils suits each best:

FOR SEARING, BROWNING, AND DEEP-FRYING

■ Almond oil is a member of the healthy monounsaturated fat group, along with olive and macadamia nut oil. It has a high smoke point (450°C) so it can be used for all kinds of cooking and will add that allimportant extra nutty flavour. Store in a cool dry place. ■ Sunflower oil is a mildtasting oil well suited to hightemperature cooking and most commonly used in frying food. It is also a good substitute for butter in cakes for people with a dairy intolerance. Store in a cool, dry place, and discard 12 months after opening.

FOR BAKING AND STIR-FRYING

■ Macadamia nut oil gives any dish a rich buttery flavour and is full of antioxidants and monounsaturated fats. It can tolerate up to 230°C and will last up to three years if stored in a dry, cool place.

FOR LIGHT SAUTÉING, SAUCES, AND LOW-HEAT BAKING

■ Sesame oil is often described as the queen of oils and is widely used as a cooking oil in India and a flavour enhancer in Chinese and Southeast Asian cuisine. Unlike some cooking oils, sesame oil is delicate and will spoil after only a few months. Always store in the refrigerator.

FOR COLD SALAD DRESSINGS, DIPS AND MARINADES

■ Extra virgin olive oil is one of the world’s healthiest foods and loaded with flavour, which will vary depending on where the olives were grown. If stored in a dark bottle away from light and heat, extra virgin olive oil can last up to 12 months. ■ Walnut oil is available in both cold-pressed and roasted varieties and best used cold. Add it to salads or over cooked dishes, fish and vegetables just before serving. Walnut oil spoils quickly, usually 3-4 months after opening.