How to properly Cook with Oil

Oil 

The word “oil” often brings negative connotations associated with fats that are in foods.  However, we need to recognize that there are both good and bad oils and good and bad fats.  A good oil or fat may start out healthy but may become unhealthy when we use it or cook it the wrong way.  Our general instincts may be to avoid fats. But when armed with a little knowledge, you can choose healthy oils and fats and use them to maximize health benefits.  Remember: If the oil goes beyond its smoke point, it will lose the health benefits so pay close attention to temperatures!

Oil	Smoke point & Suggested Use	Flavor	Health Benefits
Avocado Oil	520° High Heat sautéing, dressing and dip	Green color and delicate avocado taste	Lower blood pressure & boosts absorption of antioxidants
Rice-Bran Oil	490° High Heat pan frying and sautéing	Mild flavor lets food flavor stand-out	Lowers Cholesterol & potential anticancer agent
Grape seed Oil	425° good for baking & high-heat sautéing	Very neutral	High in Vitamin E & omega 6 fatty acids
Macadamia-Nut Oil	450° Medium heat. Stir frying & vinaigrettes	Subtle macadamia nut taste best with Asian dishes	More oleic acid than olive oil           (fatty acid)
Sesame Oil	350° Medium heat good for baking & marinades	Sweet nutty taste	Keeps cholesterol & blood sugar low
Coconut Oil	325° Medium heat baking & sautéing	Distinct coconut flavor	Lauric acid good for cholesterol levels also antiviral & antibacterial
Walnut Oil	320° Medium heat good for drizzling over cooked vegetables	Savory with slight walnut flavor.	Rich in Melatonin a sleep regulating hormone
Roasted Pumpkin-Seed Oil	250° Low heat works for salad dressing	Smoky and earthy	Heart healthy fatty acid, & eases symptoms of prostate enlargement
Extra Virgin Olive Oil	300° but varies with company	Distinct Olive oil flavor	Immune boosting, antibacterial & anti-fungal