Best Oils To Cook With

Jan, 14, 2016

By Amanda Wilkes:

Extra Virgin Olive Oil

Olive oil is a monounsaturated fat that keeps “bad” LDL cholesterol low and enhances levels of “good” HDL cholesterol. An extra bonus is that extra virgin olive oil is filled with antioxidants linked to good heart health.

Uses: My favorite way to use extra virgin olive oil is in salad dressing! It also can be used to sauté vegetables or on steamed vegetables. One of the most interesting ways to use it is in place of butter while baking!

Canola Oilcooking oils

Canola oil has a neutral flavor that does not disturb the flavor of food. It also has a high smoke point, which makes it great for grilling or frying. Because of this, more nutrients are maintained and no hazardous compounds are formed while cooking at a high heat! Canola oil has a long shelf life and is filled with omega-3 fat that is linked to good heart health.

Uses: Canola oil can be used for almost anything, including sautéing, roasting, baking and making salad dressings.

Walnut Oil

Although this oil comes with a hefty price tag, it is worth every penny when you taste its immense flavor. It is nutty and rich and filled with omega-3s. It has a short shelf life, so be sure to buy a small bottle and to keep it in your refrigerator (up to three months).

Uses: Because of its rich flavor, Walnut Oil is not the best choice for all of your cooking needs; however, it is wonderful in salad dressings.

Peanut Oil

This is another oil with a high smoke point, which is essential when cooking over high heat! It contains phytosterols, essential plant fats known to lower cholesterol and prevent cancer.

Uses: Roasting and sautéing.

 Sesame Oil

An absolute must when it comes to Asian cooking!

Best uses: Stir-fry and all Asian cooking.

What is your favorite oil to cook with?


Amanda Wilkes is a Southern California native and an avid advocate for the health, happiness, and the well being of the world we live in! She loves teaching, traveling, writing, cooking, and photography. Amanda cannot get enough of being out doors, playing in the sunshine and doing yoga on the beach at sunset. One of her greatest joys is finding a new Farmer's Market or sustainable eatery! She lives in Laguna Niguel, CA with her beloved boyfriend and fur baby. As a teacher, she hopes to empower the youth of today with the ways of tomorrow's future!

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