“Oh my … I have no idea what oil to use anymore!”, exclaimed a friend one day. “Can you make a blog post on this? It’s driving me crazy!” she literally cried. I hear this countless of times. Everyone is just exasperated by what oils to use. Is olive oil okay to heat or not? Is grapeseed oil okay to cook with? One minute it is okay and then the next minute it isn’t?!? But fear no more! I’m here to help.

A handful of oils I use in my cooking escapades are avocado oil, olive oil, ghee, and butter for daily cooking, along with mustard and sesame oil occasionally. For salads, I prefer toasted sesame oil or vinaigrette made with extra virgin olive oil, and I use peanut oil or ghee for deep frying.

I personally don’t use coconut oil as I’m allergic to coconut but I definitely would use it if I could.

Pan Frying:

classic olive oil – is a great for pan frying as long as it doesn’t need extremely high temperature. It does not have the strong grassy flavor familiar to extra virgin olive oil.
avocado oil – if you don’t mind splurging a little, it’s absolutely worth every drop. I personally use avocado oil a lot as the benefits out weigh the price alone.
mustard oil – an oil with a strong aroma. It has a tiny bit of a bite to it. It’s used mainly in Indian, Pakistani and Bengali dishes.
ghee – Of course, homemade is the best. If you must buy the store variety, make sure it’s made from a good quality butter. Choose grass-fed or organic butter. Ghee has a high smoke point so makes it ideal for stir frying or searing a good steak.
butter – grass-fed if possible or else try to go organic if you can. Adding a splash of oil to the pan with the butter will stop the butter from burning.
coconut oil – coconut oil is a little strong in flavor. If you don’t mind this, then it really is helpful to cook with because of the health benefits.
sesame seed oil – great for stir frying.

Deep Frying:

olive oil – a blend of olive oils or a classic works best. I personally wouldn’t use extra virgin as it is expensive and has a strong flavor.
peanut oil – not ideal if you are on a budget but this works well. I use this oil.
ghee – has a high smoke point of 425F and is great for deep frying but not budget friendly. Ghee is great for frying Indian sweets.
avocado oil – if you must use the best, then this is it.

Drizzle oils:

extra virgin olive oil – due to its medium smoking point, it should only be used on salads. It can also be drizzled over cooked food, veges, or any meat alike. I do say drizzle. If you like extra virgin olive oil like I do, drenching a salad is the way to go.
roasted sesame seed oil – is very flavorful and jam packed with nutrients.
the list is endless for drizzle oils, be adventurous and try some.

Refined oils to watch out for are:

Palm
palmolein
corn
canola
rice bran
safflower
sunflower seed
oil blends labeled as vegetable oil

When choosing oils for you and your family, steer away from refined oils. They are made in a harsh environment. I won’t delve deeply into the specifics. Refined oils are extracted at really high temperatures that changes their flavor and structure. To make them taste good chemicals and deodorizers are used to combat that.

CHOOSE expeller expressed oils instead. These oils are made by literally compressing or squeezing the grains or seeds. This method releases the oils without any excess heat or chemicals. The only heat generated is from the actual process itself.

Cold pressed oils are even better to use. The oils are not allowed to exceed 122F during the expelling process. This method retains the natural enzymes of the product. These oils do tend to run a bit more on the pricier side, so not ideal for everyday cooking.

The controversy behind cooking with certain oils is so vast. There are many thoughts out there that constantly contradict each other. Therefore, do your research and make an educated decision of what oil you choose. But for now, I hope this has helped you get a head start on your oil journey.

Here’s a compilation of brands that I actively use in my kitchen. (I do not endorse these companies nor have they contacted me for this.)

Cooking Oils You’ll find in my Pantry

Avocado Oil

$13.76