LET’S TAKE A LOOK AT COMMON TYPES OF OIL

See Sarah’s favorite brands, too.

CANOLA

Canola oil comes from the seeds of the canola plant. It’s a good source of omega-3 fatty acids and vitamin E. With the least saturated fat of all the cooking oils, canola is one of the healthiest options available. It has a neutral taste and can withstand heat, so it works well for grilling, baking or sauteing.

SAFFLOWER

Mild-flavored safflower oil comes in two types: high-oleic and highlinoleic. You want to use high-oleic oil for high-temp cooking like frying or baking. Highlinoleic oil has more polyunsaturated fats, which lose some health benefits when heated, so it’s best used for cold applications like salad dressings and marinades.

OLIVE

The highest grade of olive oil is extra virgin olive oil, or unrefined olive oil produced simply by pressing. Virgin olive oil is heat-treated to remove impurities. It has a milder flavor and a higher smoke point than extra virgin olive oil. High heat decreases the flavor and health benefits of olive oil, so use it for fast browning or light sauteing—not frying—and for dips, drizzles, and dressings like the one below.

COCONUT

Coconut oil is high in unhealthy saturated fat. If you’re going to use it, opt for the raw, cold-pressed kind. Make sure you don’t overheat unrefined coconut oil: It has a lower smoke point than other oils.