It seems like these days, using “fancy” oils is the way to kick things up a notch both in the kitchen and when you’re enjoying a meal out. EVOO – no, it’s not some sort of voodoo chant, extra virgin olive oil has become a staple in many households.
Healthy fats like vegetable oils are an important part of healthy eating. They provide energy, as well as vitamins A, D, E and K and are needed by every cell in your body. However, a little fat goes a long way. The kind of fat is just as important as the amount.Eating Well with Canada’s Food Guide, recommends including a small amount (about 30-45 mL or 2-3 tablespoons) of plant-based or unsaturated fats each day.
Oil Comparison:
Avocado Oil
Uses: salad dressing, marinating, dipping, stir-frying, sautéeing, baking
Temperature/Smoke Point: High
Canola Oil
Uses: stir-frying, baking, all purpose
Temperature/Smoke Point: Medium-High
Corn Oil
Uses: frying, baking
Temperature/Smoke Point: High
FlaxSeed Oil
Uses: salad dressing
Temperature/Smoke Point: Low
Grapeseed Oil
Uses: salad dressing, stir-frying, sautéeing, baking
Temperature/Smoke Point: Medium-High
Olive Oil
Uses: salad dressing, marinating, dipping, stir-frying, sautéeing, drizzling
Temperature/Smoke Point: Medium
Peanut Oil
Uses: frying
Temperature/Smoke Point: Medium-High
Sesame Oil
Uses: Asian flavouring, sauces
Temperature/Smoke Point: Medium
Sunflower Oil
Uses: frying, salad dressing, baking
Temperature/Smoke Point: High
Storing Oils
It’s best to store oil in a dark, cool, and dry place, such as your pantry. Exposure to air, light and heat are the greatest factors causing rancidity. Refrigerating oils after they’ve been opened can help keep them fresh.
For specialty oils such as sesame and flax seed- they have a shorter shelf life so if you don’t use a great deal of these types of oil, buy smaller amounts.
Try Something New
With such a variety of oils available to us, try a different oil in your salad dressing or experiment with a new oil for cooking. You just might be surprised at the new taste sensations you will discover. Here’s a salad dressing recipe to get you started. Call 8-1-1 to speak with a registered dietitian with Dietitian Services HealthLink BC to learn much more about oils.
Melodie Yong is the dietitian with Global BC’s Morning News. She’s also the online host of Healthy Families BC’s Virtual Grocery Store Tour and Shopping Sense videos. Thanks for contributing as a guest blogger Melodie!
Related links
Shopping Sense: Fats and Oil
