Why the Oil You Choose Matters
The right cooking oil can make or break a dish. Each oil behaves differently under heat — some add flavour, others are best for neutral frying. Understanding smoke points, fat composition, and taste will help you cook smarter and healthier.
Common Types of Cooking Oils
- •Olive Oil: Great for low to medium-heat cooking and dressings. Extra virgin olive oil has rich flavour but a lower smoke point (~190°C).
- •Rapeseed Oil (Canola): A UK favourite for frying and roasting, with a high smoke point (~220°C) and mild taste.
- •Sunflower Oil: Neutral and versatile but less stable at high temperatures than rapeseed.
- •Coconut Oil: Solid at room temperature and ideal for baking or light frying. Distinct coconut flavour adds a tropical touch.
- •Avocado Oil: Expensive but excellent for grilling and searing, thanks to a very high smoke point (~250°C).
Understanding Smoke Points
Every oil begins to smoke and degrade at a certain temperature, producing unwanted flavours and compounds. Use high-smoke-point oils (like avocado or refined rapeseed) for searing and deep frying, and keep delicate oils for salad dressings or finishing drizzles.
Health Considerations
Oils high in monounsaturated and polyunsaturated fats (like olive and rapeseed) support heart health. Limit saturated fats (butter, coconut oil) and avoid reheating oils repeatedly, as that can create trans fats.
Matching Oils to Cooking Methods
For frying, reach for neutral, heat-stable oils like rapeseed or sunflower. Roasting vegetables works beautifully with olive or rapeseed oil for a balance of flavour and crispness. When searing meat, opt for avocado or peanut oil to handle the intense heat. For baking, butter and coconut oil add richness and texture, while extra virgin olive oil remains the best choice for cold applications like dressings or dips.
Final Tip — Quality Over Quantity
A small drizzle of high-quality oil can elevate a dish far more than a generous pour of a cheap blend. Invest in one neutral oil for everyday cooking and one flavourful oil for finishing touches. Store them away from heat and sunlight to preserve freshness and flavour for longer.