The Good Oils

Whether you’re looking to bake a cake, sauté some spinach or deep-fry tempura, there’s an oil to suit any cooking job. With all the choices out there, how do you know which oil is right for you and the job at hand?

- Lisa Holmen

Not all cooking oils are created equal. Different oils have a range of benefits and limitations, depending on the flavour profile of the dish you’re seeking and if you’re cooking over a low or high heat. Although unrefined oils are usually richer in nutrients and health benefits, they are often not effective for high heat cooking since pushing them beyond their desired smoke point may affect their flavour and release harmful free radicals. Here’s a list of the best cooking oils to use in your cooking whatever the situation.

Extra-virgin olive oil (EVOO) & pure olive oil

There’s been a lot of talk about the Mediterranean diet and its claimed health benefits. Part of this diet/lifestyle is using heart-healthy, mono-unsaturated fats, such as olive oil, in place of butter or other fats. But with all the olive oil options lining the shelves, ranging from cold-pressed to light and pure, how do you know which olive oil is right for your particular cooking job?

Commonly referred to as the holy grail of cooking oils, EVOO is made by pressing olives, resulting in a flavourful and fruity oil with a beautiful golden colour. Under EVOO standards, the oil must contain no more than 0.8 per cent free fatty acids. This oil is regarded as one of the most versatile and healthiest oils to cook with since it’s rich in natural antioxidants, vitamins A, D, E and K and polyphenols. It’s also high in mono-unsaturated fats and contains some polyunsaturated fatty acids. Research has found that EVOO can positively benefit heart health, type 2 diabetes and some cancers. On the downside, EVOO has a relatively low smoke point, so it should be avoided for frying and high-temperature roasting.