The 5 Best Cooking Oils for Your Kitchen

I love to cook, but my kitchen is small, and I don’t have much cupboard space to load up on every available oil. So, I limit my oils to 5 staples unless I need something special for a specific recipe. I call them the five best, and I will share them with you and tell you why they made the list. Just FYI, these are oils only, not cooking fats, which I keep in abundance in the fridge.

Extra Virgin Olive Oil: The Timeless Classic

Extra virgin olive oil is known for its health benefits, as it retains antioxidants and bioactive compounds from olives. But it has to specifically be extra virgin! It’s healthier than refined olive oil. Quality extra virgin olive oil is incredible. It contains powerful antioxidants that benefit your heart, brain, joints, and more. In fact, it may be the healthiest type of fat you can consume.

I use it mainly for the flavor and the health benefits. Different types of olives have varying flavor profiles, ranging from mild and buttery to fruity and vibrant or bold and peppery. Each olive cultivar has its own characteristics and traits. Some common flavors and terms associated with olive oil include green grass, yellow hay, lettuce, artichoke, chicory, bell pepper, spicy pepper, vanilla, banana, chamomile, and plum! I tend to go for the grassy ones, which taste fantastic on salads, and I love the vibrant color.

However, there is a lot of fraudulent olive oil on the market, so beware. Many oils labeled “extra virgin” have been mixed with refined oils. To ensure you get real extra virgin olive oil, carefully examine labels and look for quality certification. You can also contact the farmer or company you purchase olive oil from. Ask about the origin of their olives, their farming practices, and how they process their oil. A reputable company will provide transparent answers.

So, what do you use it for? When making salad dressings, pure olive oil is pretty much all I use. If you enjoy mayonnaise, pure olive oil is a great choice. While you can use coconut oil to make mayonnaise, it tends to result in a thick consistency. To achieve a thinner version, you can use a combination of coconut oil and olive oil. I prefer pure olive oil over coconut oil to marinate meat, fish, poultry, and veggies. Coconut oil tends to solidify completely when used in marinades, whereas pure olive oil only slightly solidifies.

Avocado Oil: A Versatile and Heart-Healthy Option

Avocado oil is not only delicious but also highly beneficial to our health. Packed with essential nutrients like oleic acid, polyunsaturated fats, carotenoids, and antioxidants, it is known to promote heart, skin, and eye health. Unlike its name suggests, pure avocado oil has a mild and neutral flavor, making it a versatile ingredient suitable for a wide range of dishes.

Why did it make this list? Well, we need a high smoke point oil, and avo oil fits the bill. One of the standout features of avocado oil is its high smoke point, ranging from 470-500°F. This makes it the safest option for high-heat cooking methods such as flash frying. Unlike other oils that can break down and release harmful compounds at high temperatures, avocado oil remains stable, ensuring that your food retains its nutritional value and flavor.

In addition to its cooking versatility, avocado oil adds a light, fresh, buttery taste to marinades for meats, seafood, and vegetables. For best results, marinate your favorite proteins and veggies with avocado oil and a blend of your favorite spices.

Coconut Oil: Nature’s Nutrient-Rich Gem

Not only has coconut oil gained popularity as a cooking oil, but it is also doing the rounds as a health supplement for its antimicrobial and antioxidant properties and as a cosmetic aid for those seeking improved skin and oral health.

There are two main types of coconut oil: refined and unrefined. Refined coconut oil offers a subtle taste and is suitable for high-temperature cooking. In contrast, unrefined coconut oil is minimally processed and retains its distinct coconut flavor but has a lower smoke point. The tropical and fruity essence of coconut oil complements dishes such as curries and desserts. I personally use refined because I use it to make vegan mayonnaise, and the unrefined version messes up the flavor, but the unrefined kind is healthier if you like the taste.

Beyond its culinary uses, coconut oil is known for its moisturizing and protective properties. It serves as an excellent skin moisturizer and can help protect and nourish the hair, preventing damage. Due to its close affinity with hair proteins, coconut oil can penetrate deep into the hair fiber, promoting healthy and vibrant hair.

While coconut oil offers various benefits, it’s important to note that it may not be the best choice for heart health. As with any dietary consideration, consulting with a healthcare professional is recommended to determine how coconut oil fits into an overall balanced and healthy lifestyle.

Sesame Oil: For A Burst Of Flavor

Sesame oil’s nutty and earthy taste adds a distinctive touch to various dishes, making it a prized ingredient in Asian and Middle Eastern cuisines. Whether used in Indian, Middle Eastern, Chinese, Japanese, or Korean cuisine, sesame oil enhances the flavors of sautéed, stir-fried, and seasoned dishes, ranging from rice to salads.

Beyond its culinary appeal, sesame oil offers potential health benefits. Thanks to its antioxidant and anti-inflammatory properties, it may contribute to the well-being of your heart, joints, skin, hair, and more. While more research is needed, especially involving humans, sesame oil’s nutritional qualities have led some to affectionately refer to it as the “Queen of Oilseeds.”

Why did it specifically make this list? Well, when a recipe calls for sesame oil, there just isn’t any substitute that can match the taste and flavor 100%. If you cook a lot of Asian dishes like I do, you will want some on hand for almost every recipe!

Macadamia Oil: A Nutty and Aromatic Choice

Macadamia oil offers numerous benefits for the heart, hair, and skin. It has a substantial monounsaturated fat content, which typically ranges from 80% to 85%. Monounsaturated fats are considered beneficial for lowering cholesterol levels and supporting the body’s fat-burning processes.

With its smooth buttery flavor, macadamia oil excels in various cooking methods such as roasting, baking, and deep-frying. It can even serve as a base for salad dressings or a substitute for butter while baking. One noteworthy characteristic of macadamia oil is its high smoke point, ranging between 410°F and 453°F. This means the oil can be heated to high temperatures without emitting smoke or imparting an unpleasant taste to your food.

Macadamia oil forms a decent base for salad dressings. For those looking to elevate their roasting game, try macadamia oil on roast chicken with vegetables. It also adds a twist to roasted potato skins topped with macadamias, bacon, rocket, and blue cheese.  As a marinade, it adds flavor and richness to dishes like lamb with macadamia rice pilaf. In stir-fries, macadamia oil provides a perfect starting point, and this versatile oil can be used as a substitute for butter in baking for all the vegans out there! (the main reason why it made my list).

Understanding Smoke Points: Choosing the Right Oil for Cooking Methods

Understanding the smoke point of various oils can help you decide which oil to use depending on your cooking method. Opt for oils with high smoke points when frying or cooking at high temperatures while reserving oils with low smoke points for dressings, gentle cooking, or as a finishing touch on dishes. What is a smoke point? It is the temperature at which an oil begins to smoke and break down, resulting in a burned or bitter taste and potentially harmful compounds being released. EW!

Storing Oils Properly: Tips for Maintaining Freshness and Flavor

To keep oils in good condition, they must be stored away from light and heat. Although keeping them on the kitchen counter may be convenient, sunlight can make most oils rancid. That’s why olive oil is usually stored in dark containers to block out light. So, keeping it near your stove or cooker is not a good idea. Let’s look at better options for storing oils.

One option is the fridge, but not all vegetable oils need to be refrigerated. Some oils, like peanut, corn, and olive oils, can get cloudy when chilled. It depends on the specific oil you have.

For the best storage, a cool and dark room like a basement is ideal. This protects oils from direct sunlight and too much heat. Remember to tightly seal the caps on all oil bottles to keep them in good condition.

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