Do you know your oils?
From drizzling and dips to roasting and frying, find out which oils you should be using…
OLIVE OIL
Flavour: Slightly Fruity, Bitter And Peppery Uses: Cooking Over A Moderate Heat, Salad Dressings, Sautéing, Pan-frying, Deep-frying, Stir-frying, Grilling, Baking Nutritional Benefits: High In Vitamin E And Monounsaturated Fat
EXTRA-VIRGIN OLIVE OIL
Flavour: peppery, olivey and fruity uses: best for salad dressings and drizzling into finished dishes – it has a lower smoke point than other oils so can burn easily. nutritional benefits: packed with omega-3 fatty acids and nutrients such as vitamin e.
ALMOND OIL
Flavour: Subtle, toasted almond aroma and flavour USES: Sautéing and stir-frying NUTRITIONAL BENEFITS: low in cholesterol and sodium, high in vitamin e.
COCONUT OIL
Flavour: light coconut USES: Stir-frying, roasting, popping popcorn, granola, curries, baking. used in many vegan recipes to replace animal fats NUTRITIONAL BENEFITS: High in vitamin e, K and iron.
FLAXSEED OIL
Flavour: Slightly nutty uses: Salad dressings, add to cooked veg instead of butter Nutritional benefits: High in potassium and omega-3 fatty acids
RAPESEED OIL
Flavour: buttery, nutty, delicate USES: Great for roasting and frying as it has a high smoke point. Can also be used to make dressings, dips and marinades and in place of butter when baking NUTRITIONAL BENEFITS: Has the lowest saturated fat content of all the cooking oils, also rich source of vitamin e and healthy fats.
TOASTED SESAME SEED OIL
Flavour: slightly sweet, strong nutty taste uses: marinades, dressings, great for stir-frying (especially noodles) can also be used for deep frying nutritional benefits: high in the essential fatty acids.
GROUNDNUT OIL
Flavour: very subtle and neutral flavour uses: high smoke point so perfect for frying nutritional benefits: low in saturated fat, but high in healthy polyunsaturated and monosaturated fats.
AVOCADO OIL
Flavour: soft nutty taste uses: stir-frying and searing nutritional benefits: high in potassium, vitamin a, e and d and a rich source of essential fatty acids.