Cooking Oils: Which ones are best for regular use?
For high temperature cooking such as pan-frying, stir-fries and
roasting:
(use these in small amounts)
- Rice bran oil
- Sesame oil
- Coconut oil
-
Clarified butter
For moderate temperature cooking like baking and sautés
- Olive oil
- Butter
- Coconut oil
For salad dressings, dips, spreads (unheated):
- Olive oil
- Flaxseed oil
- Walnut oil
- Avocado oil
Further Information
Oils and fats are one of the most controversial areas of nutrition. If you would like to learn more about the background to the above recommendations have a look at some other articles on this site:
Rice Bran Oil
Why omega-6 and omega-3 balance in our diet is so important.
Why most bulk vegetable oils are dangerous for our health.
Clarified Butter
Clarified butter is a simple and cost-effective option for high temperature cooking - here's how to make it.
Flaxseed Oil vs Fish Oil
Both of these oils are a valuable source of essential Omega-3 fatty acids. However they each have different
properties and health benefits.
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