Your Guide to Oils – which to use and when…

Good morning lovely people, I hope you’re all really well!

We’ve never had more options than we do nowadays; whether it’s type of cuisine, what to cook or what ingredients to use, we’re spoilt for choice.

When it comes to cooking at home, using some type of oil is inevitable. With many boasting several health benefits, adding them to our diet is essential. But not all should be used in the same context.

Some oils are better used cold or up to quite low temperatures while others have a very high smoking point which means that they can withstand high heat without degradation. When an oil degrades due to high heat it releases certain chemicals (free radicals) which are harmful to our health. This is why learning which oils to use when is important.

Here’s a run down of commonly used oils and their properties and ideal uses to help guide you.

Let’s start with possibly one of the most commonly used and well known oils – extra virgin olive oil or EVOO

Boasting vast health benefits and lovely flavor, extra Virgin olive oil is loaded with heart healthy monounsaturated fats, several vitamins and also antioxidants.

Use this precious oil raw or when cooking at low temperatures such as in salad dressings and pan frying (on medium to low heat).

SMOKING POINT: 190-200 degree Celsius

Sesame oil boast wonderful nutty flavor, makes and excellent addition to dressings, stir fry and Asian cuisine and is a contender as one of the healthiest oils around.

Containing heart healthy monounsaturated fats and antioxidants, this oil is a great addition to our diets.

SMOKING POINT: 180-200 degrees Celsius

Rapeseed oil, aka canola oil, is a high quality vegetable that can withstand higher temperatures. This makes it ideal for frying and cooking at high temperatures.

SMOKING POINT: 230 degrees Celsius

Virgin coconut oil offers a light coconut flavor and is suitable for baking and to be used raw. It is an excellent substitute for butter and other oils in baking especially.

SMOKING POINT: 180 degrees Celsius

Flaxseed oil – I’ve saved the best for last!

Also know as linseed oil, this precious yellow viscous liquid is incredibly healthy and can be used in both cooking and even skin care!

It is high in Omega3 fatty acids (good fats), may help reduce the growth of cancer cells, promotes heart health and helps reduce inflammation.

It can be used raw in salads, dips and even healthy treats! You can even add a tablespoon to smoothies or juices to get the benefits easily.

Flaxseeds oil degrades at relatively low heat so it’s best to use this one raw.

SMOKING POINT: 105 degrees Celsius

I hope this helps shed some light on the type of fat we have at our disposal together with which ones to use and when. I’m glad to have been able to share some of my fave unsung heroes with you on this one!

Oils and fats in general tend to get a bad reputation for their high calorie count however they’re so so important for our health – vital actually. Our bodies need them to function and survive; learning which ones are the best for our health and how to use them may help us thrive.

And on that note…

That’s it from me for today – I’ll be back with a new blog post Every Single week 🙂

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Thank you for taking the time to be here and read this ❤️


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