When do you use which oil?

Have you ever wondered what the difference is between olive oil and sunflower oil, or are you curious about why coconut oil is so popular in certain recipes? The oil you use in the kitchen is more than just a tool; it’s a flavoring agent that can transform any dish. Whether you’re a novice cook or have been preparing meals at home for years, choosing the right oil can transform your cooking for the better! In this blog, we’ll explore 10 oils that every kitchen should have.

Oil for daily use

Every kitchen has a reliable selection of oils for everyday use. Whether you’re baking, roasting, or sautéing, these oils are essential for most meals. Here’s a look at the essential oils that can take your meals from good to great.

Olive oil

Types and applications

A favorite in many cuisines, olive oil is both versatile and nutritious. From sautéing vegetables, to marinating and dressing salads, olive oil has many uses. You can find olive oil in a variety of varieties, including extra virgin for a rich flavor and regular olive oil for everyday use. Olive oil is an essential ingredient in cuisines around the world. By experimenting with different types of olive oil, you can refine and enhance your dishes.

Health Benefits

Olive oil isn’t just a flavor enhancer; it’s also a healthy choice. Known for its high concentration of monounsaturated fats, it’s often associated with heart health and a balanced diet. Studies have shown that consuming olive oil regularly can help lower bad cholesterol levels and promote healthy skin and hair. Adding olive oil to your diet is a positive choice for your overall well-being. Whether you’re a foodie or just a conscious eater, olive oil offers a tasty and healthy addition to your kitchen!

sunflower oil

Use in the kitchen

Sunflower oil is a common oil in many cuisines, known for its light, neutral flavor. It has a high smoke point, making it excellent for stir-frying, baking, roasting, and frying. This oil works well with a wide variety of dishes without overwhelming the flavor.

Nutritional information

In terms of nutrition, sunflower oil is a source of vitamin E, an important antioxidant. It also contains polyunsaturated fats, making it a heart-healthy choice. However, as with all oils, moderation is key, as it also adds calories to your meal. Sunflower oil offers a versatile and healthy option for everyday cooking, and fits well into a balanced diet.

Rapeseed oil (canola oil)

Cooking and baking

Canola oil is a popular choice for both cooking and baking. With a neutral flavor and high smoke point, it is versatile in the kitchen. It can be used for sautéing, grilling, and even in salad dressings. The mildness of the oil ensures that it does not overpower the flavors of other ingredients, making it a go-to choice for many chefs.

Health considerations

From a health perspective, canola oil offers benefits due to its low saturated fat content and a good balance of omega-3 and omega-6 fatty acids. It can contribute to a healthy heart and is often included in a balanced diet. As with all oils, conscious use is important, but canola oil is a sensible choice for everyday cooking.

Special cooking oils

Special cooking oils give your dishes something extra. Whether it is coconut oil or sesame oil, they quickly and easily add a special flavour. Ideal for those who want to try something different.

Sesame oil

Culinary applications

Sesame oil is a favorite in Asian cuisines, adding a rich, nutty flavor to stir-fries, dressings, and marinades. The oil is potent, so a little goes a long way. Its high smoke point makes it suitable for baking and frying, and it’s especially popular in dishes when you want to add a signature flavor.

Flavor profile

With a unique and complex flavor profile, sesame oil offers depth and richness. Its warm, nutty flavor can be both a star in a dish or a subtle background note. It pairs well with both meat and vegetables, and can transform an everyday dish into something special. Fun to experiment with, because your dishes will get a whole new flavor!

Coconut oil

Use in baking and healthy cooking

Coconut oil is loved for its versatility in the kitchen. It is suitable for both baking and healthy recipes, with a subtle coconut flavour that can add a tropical touch to dishes. It is a solid at room temperature, but melts easily, making it a popular substitute for butter in vegan dishes. Coconut oil is also popular as a replacement for olive oil!

Nutritional value

Although high in saturated fats, some consider coconut oil a healthier choice due to its unique fatty acid composition. It contains medium-chain triglycerides (MCTs) that can provide quick energy. However, moderation is advised due to its high calorie content. Coconut oil can be a tasty addition to the kitchen, but as with all oils, conscious use is key.

Oils for frying and baking at high temperatures

For frying and baking at high temperatures, you need oils that have a high smoke point. These oils retain their properties and taste, even at high heat. They are ideal for preparing various dishes crispy and tasty, without the oil itself dominating.

Peanut oil

Frying and stir-frying

Peanut oil is a versatile oil that is often used for frying and stir-frying. It has a pleasant, mild flavor that goes well with many dishes. Its high smoke point makes it a favorite choice for high-temperature cooking, making ingredients crispy and flavorful without burning.

Flavor and smoke point

With a smoke point around 230°C (450°F), peanut oil is excellent for high cooking temperatures. The oil’s subtle, nutty flavor adds an extra layer of complexity to dishes without being overpowering. Whether you’re deep-frying or making a quick stir-fry, peanut oil offers stability and flavor, and is a valuable addition to any kitchen.

Avocado oil

Baking and roasting

Avocado oil is a luxurious choice for baking and frying, known for its creamy texture and rich flavor. With a very high smoke point of around 270°C (520°F), it is excellent for high-temperature cooking. It adds a subtle avocado flavor, making it a flavorful option for many dishes.

Health Benefits

Avocado oil is not only tasty, but also nutritious. It contains healthy monounsaturated fats and is rich in vitamins E and K. In addition, it is often linked to better absorption of certain nutrients from vegetables. With these health benefits and versatility in the kitchen, avocado oil is a smart and tasty choice for everyday cooking.

Grape seed oil

Neutral taste

Grapeseed oil is known for its light, neutral flavor, making it a flexible choice in the kitchen. Without an overpowering flavor, it complements a wide range of dishes, from salad dressings to baking, and allows the flavors of other ingredients to shine.

Various applications

The versatility of grapeseed oil makes it suitable for a variety of culinary applications. It has a high smoke point, making it a good choice for frying and sautéing. It also works well in marinades and emulsions, such as mayonnaise. Whether you need an oil that stays in the background or one that adds a little something extra to your dishes, grapeseed oil can do it all. Its adaptability in the kitchen makes it a handy oil to have on hand.

Oils for dressings and seasonings

Oils used for dressings and seasonings can make a salad or side dish even more delicious. They not only add flavor, but also bind other ingredients together into a harmonious whole. Here it is all about choosing the right oil to make your dish really taste.

Walnut oil

Salad dressings and sauces

Walnut oil is a great choice for salad dressings and sauces, with its rich, slightly bitter flavor adding depth and complexity. It works particularly well when mixed with vinegar or lemon juice, and its nutty flavor pairs well with a variety of lettuces and cheeses. A little bit of walnut oil can transform a simple salad into something special. Because of its strong flavor, it’s often best to mix it with a more neutral oil.

Taste characteristics

Walnut oil has a strong, distinctive flavour, with a rich, nutty essence that can enhance a dish. It has a delicate texture and should be handled with care, as it can be affected by excessive heat. Store in a cool, dark place and use to enhance cold dishes or as a finishing touch to hot dishes to preserve its subtle, delicate flavour.

Safflower oil

General applications

Safflower oil is a versatile and neutral oil that can be used in a variety of culinary applications. From frying and sautéing to making dressings, it is a popular choice because of its high smoke point and mild flavor that does not overpower other ingredients. It works well in both sweet and savory dishes.

Health aspects

Health-conscious chefs value safflower oil for its high unsaturated fat content and low saturated fat content. As with other oils, it is important to use it in moderation, but for those looking for a healthy oil that can be used in a variety of dishes, safflower oil is an excellent choice.

Choosing the right oil

Cooking with the right oil can make a big difference in taste and health. Here are the key points:

• Olive Oil: Great for baking and dressings, good for the heart.
• Sunflower oil: High smoke point, suitable for frying.
• Rapeseed oil: Neutral, good for baking and cooking.
• Sesame oil: Known for its distinctive flavour, ideal for Asian dishes.
• Coconut oil: Good for baking and fits into a healthy kitchen.
• Peanut oil: Ideal for frying and stir-frying.
• Avocado Oil: Healthy Alternative for Baking and Frying.
• Grape seed oil: Neutral taste, versatile in use.
• Walnut Oil: Rich flavor for dressings and sauces.
• Safflower Oil: Good for general use, heart-healthy choice.

Choosing the right oil doesn’t have to be complicated. If you focus on the needs of the dish and aren’t afraid to experiment, you can take a dish from ordinary to great with little effort. Whether you’re a novice cook or an experienced one, the oils in this blog can help you improve your cooking skills and enhance your meals.

Recipes

Olive Oil : Try a classic Italian bruschetta with fresh chopped tomatoes, basil and garlic, drizzled with extra virgin olive oil. The rich flavor of olive oil combines perfectly with the fresh ingredients.

Sunflower Oil : This is your go-to oil for frying. Make crispy homemade fries by slicing potatoes into strips and frying them in sunflower oil until golden brown.

Coconut Oil : Experiment with healthy baking recipes. Swap out butter for coconut oil in your next batch of muffins or brownies. The subtle coconut flavor adds a tropical touch.

Sesame Oil : A few drops of sesame oil can take an Asian stir-fry to the next level. Try it in a stir-fry with vegetables, tofu, and soy sauce.

Avocado Oil : With its high smoke point, avocado oil is great for grilling vegetables. Lightly brush the vegetables with avocado oil, grill until al dente, and sprinkle with a little lemon juice.

Walnut Oil : Make a simple yet elegant salad dressing by mixing walnut oil with some balsamic vinegar, mustard and honey. Perfect over a fresh salad with goat cheese and toasted walnuts.