Why should you have more than one oil in your pantry? I’m here to break it down for you.

Based on how the oil is produced and whether it is raw or produced with heat will impact how and when it should be used. Every oil has its own ideal use. Each oil also has a unique smoke point. That being the temperature at which the oil will start to smoke, burn and produce chemicals that negatively effect the flavor of your food and its nutritional value. In order to get the most health benefits and performance out of the oils in your kitchen you should be aware of the smoke point of your oil. When cooking, choose an oil that has a smoke point that is higher than the heat you are planning to use. Extra Virgin Olive Oil has a relatively low smoke point approximately 375℉. Sesame Oil smokes at about 420℉, Canola Oil at about 435℉, Red Palm Oil at 450℉, Coconut Oil and Avocado Oil at 500℉. With all of these different temperatures, I feel it is important to have different oils for different uses. I often stir fry in Coconut Oil, and like to use if for baking in place of butter in recipes. I love Sesame Oil for Asian dishes, marinades and as a finishing oil. It has tons of great flavor and therefore you can use a lot less of it than other oils.

My favorite oil to use in salad dressing and to finish dishes after they have been cooked is Extra Virgin Olive Oil. I have recently starting using Avocado Oil to saute and to roast veggies, meat and fish. Avocado oil is now my go to oil in the kitchen for cooking. It can be found now at many popular membership warehouse stores. So you can get it in larger quantities for less money than if you buy it at a specialty grocery store. Any oil in its raw form is fine to use in dressing or for finishing, with the exception of coconut oil since it is solid at room temperature. It is best for baking and high heat cooking so it can melt first.

Another oil that is very worthy of a place in your pantry is Red Palm Oil, Organic Fair Trade Red Palm Oil is available in most specialty and health oriented grocery stores. This oil has been around for thousands of years and its list of attributes and health benefits is truly remarkable. So much so, Dr. Bruce Fife, wrote a popular book about it called, “The Palm Oil Miracle”. This oil is loaded with vital nutrients and antioxidants, such as vitamins A and E, beta carotene. It has a high smoke point so it is great for cooking but can be eaten raw too. It is solid at room temperature so it can be spread like butter on toast.

If you are currently tied to one type of oil, consider trying some that are new to you. Many manufacturers now print the smoke point on the label so it is easy to know if it good for high heat cooking.

Please note: All oils in their raw form will smoke at a much lower temperatures so it is best to check the label before using it to stir fry, deep fry, saute, roast or bake.