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If your pantry is home to just one type of cooking oil, you’re missing out. As well as their unique tastes, different oils have different properties. Here’s a rundown of cooking techniques and which widely available oils suits each best:
For searing, browning, and deep-Frying
- Almond oil is a member of the healthy monounsaturated fat group, along with olive and macadamia nut oil. It has a high smoke point (450°C) so it can be used for all kinds of cooking and will add that all-important extra nutty flavour. Store in a cool dry place.
- Sunflower oil is a mild-tasting oil well suited to high-temperature cooking and most commonly used in frying food. It is also a good substitute for butter in cakes for people with a dairy intolerance. Store in a cool, dry place, and discard 12 months after opening.
For baking and stir-Frying
- Macadamia nut oil gives any dish a rich buttery flavour and is full of antioxidants and monounsaturated fats. It can tolerate up to 230°C and will last up to three years if stored in a dry, cool place.
For light sautéing, sauces, and low-heat baking
- Sesame oil is often described as the queen of oils and is widely used as a cooking oil in India and a flavour enhancer in Chinese and Southeast Asian cuisine. Unlike some cooking oils, sesame oil is delicate and will spoil after only a few months. Always store in the refrigerator.
For cold salad dressings, dips and marinades
- Extra virgin olive oil is one of the world’s healthiest foods and full of flavour, which varies depending on where the olives were grown. If stored in a dark bottle away from light and heat, extra virgin olive oil can last up to 12 months.
- Walnut oil is available in both cold-pressed and roasted varieties and best cold. Add it to salads or over cooked dishes, fish and vegetables just before serving. Walnut oil spoils quickly, usually 3-4 months after opening.
