Which oil should I use?

Which oil should I use?
By: Karen A. Spencer- Food Information Consultant

Part of living a healthy lifestyle is having a healthy diet. Oils are an essential part of our diet, our bodies requires them to function properly. A friend recently told me she wanted to know which type of oil to use for which purpose. I told her I would look into it and this is what I told her.

Olive Oil
Olive oil is by far my favorite oil. Extra virgin olive oil is cold pressed and is produced from the first pressing. Cold press is an extraction method where the material (olives, soybeans, etc.) is mechanically pressed without any heat treatment. Many factors such as the blend of olives, soil, climate, etc. affect the flavor and color of the olive oil. Olive oil is high in monounsaturated fat, which is believed to help reduce cholesterol. Olive oil or pure olive oil is produced from the second pressing where the olives are now ground to a paste and washed in hot water to release additional oil. Here are some tips on the uses of olive oil according to the American Olive Oil Association.

Extra Virgin Olive Oil
Has a robust fruity flavor. Extra Virgin Olive Oil is an excellent choice for salads and vegetable dishes, basting, sauces, soups and marinades.

Olive Oil
Has a milder flavor with a hint of fruitiness. It has more of an all purpose use and can be used for sautéing, stir frying, etc.

Extra Light Olive Oil
Has the mildest flavor with a slight olive flavor. It works nicely in baked goods and can be used as a substitute for vegetable oil. It is also the best choice for high temperature cooking because it won’t burn. Note: I once had a slice of cake made from extra light olive oil it had a nice light flavor; I couldn’t detect any olive oil flavor at all.

Other Oils & Their Uses

Sunflower Oil
Sunflower oil is an all purpose oil that is high in polyunsaturated fat, which is believed to help reduce cholesterol. Sunflower oil is a light oil with little taste. It is good for frying and can be blended with other oils (olive oil and nut oils).

Safflower Oil
Safflower oil is extracted from the seeds of the safflower. It is an all purpose oil with an oily texture and nutty flavor. It can be substituted for sunflower oil or peanut oil.

Corn Oil
Corn oil has a strong flavor and can be used as a cooking oil.

Peanut Oil
Peanut oil is good for cooking and for salad dressings. Peanut Oil is used often in salad dressings and in Indian, Chinese and South East Asian cooking. Note: In my opinion, potato chips and french fries fried in peanut oil are superior to those fried in other oils; you get a crisper chip and a nicer fry.

Grape Seed Oil
Grape seed oil is made from the discarded grape seeds from wine making. It has a mild delicate flavor and works well in dressings.

Walnut Oil
Walnut oil should be used sparingly; be careful not to overheat. It has a distinct nutty taste and can be used in salad dressings or drizzled over pasta or cooked vegetables.

Sesame Oil
Sesame oil comes in two varieties untoasted which is light in color and comes from untoasted sesame seeds and toasted, which is dark in color and comes from toasted sesame seeds. Use sesame seed oil sparingly it has a very strong flavor, and don’t overheat. Sesame seed oil is often used in Chinese, Indian and Middle Eastern dishes. I found a recipe once for a vegetarian split pea soup with tomatoes. It suggested adding a drop of toasted sesame oil to give the soup a meaty taste. It was excellent!

Almond Oil
Almond oil is excellent in cakes, cookies, candies and other desserts.

Hazelnut Oil
Hazelnut oil should be blended with other oils due to its strength. Use in salad dressing, over vegetables or in cakes, cookies, and pastries.

Storing Oils
Oils should be purchased in small quantities and stored in the refrigerator to keep fresh.

I hope you find this as useful as my friend!!