Working with oils

Oil is a kitchen essential, but with so many varieties available, choosing the right one can feel overwhelming. Even after years of cooking, I still get my pan too hot sometimes for olive oil. (table of slow to fast heating oils)

This guide will help you get a super high level understanding of which oils to use when, smoke points, best uses, and making informed choices for your culinary creations.

 Here's a quick summary of the most commonly used oils and their Smoke point.

 

Smoke Point: The Oil's Turning Point

Every oil has a smoke point – the temperature at which it starts to break down and smoke. Here's why smoke point matters:

• Flavor Impact: Oil that reaches its smoke point imparts a burnt flavor to your food, detracting from its original flavor.
• Health Concerns: Heating oil past its smoke point can create harmful toxins.

 

High-Heat Oils (Smoke Point above 400°F)

These oils are perfect for tasks like stir-frying, deep-frying, and searing. Options include:

• Canola Oil: A versatile and affordable choice for high-heat cooking.
• Vegetable Oil (refined): Another budget-friendly option for high-heat applications.
• Peanut Oil (refined): A popular choice for stir-frying due to its neutral flavor and high smoke point.
• Sunflower Oil: Similar to canola oil in terms of affordability and functionality for high-heat cooking.

 

Mid-Heat Oils (Smoke Point 325-400°F)

These oils are suitable for sauteing, pan-frying, and some baking applications. Consider:

• Olive Oil (light): A good alternative to extra virgin olive oil for mid-heat cooking due to its higher smoke point.

 

Low-Heat Specialists (Smoke Point below 325°F)

These delicate oils are best for salad dressings, marinades, and drizzling over finished dishes.

• Extra Virgin Olive Oil: This flavorful oil adds a touch of the Mediterranean to dishes, but reserve it for low-heat applications due to its lower smoke point.

 

Beyond Smoke Point: Additional Factors

• Flavor Profile: Consider the flavor profile of the oil and how it will complement your dish. Some oils, like sesame oil, have a distinct taste that can enhance specific cuisines.
• Health Benefits: While all fats should be consumed in moderation, some oils offer unique health benefits. For example, avocado oil is a good source of monounsaturated fats.
• Remember to stay safe and always use the right gear when handling oils! The right utensil, quality strainers, heat resistant cutlery and quality aprons go a long way to ensure you stay safe in the kitchen

 

Remember: Smoke point is a guideline, not a hard rule. Start with a lower heat setting and adjust as needed. If your oil starts to smoke, reduce the heat immediately.