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What Oils Can I Cook With?


When cooking it is important to know which oil to use. This will depend on what type of cooking you’re doing.

An oil’s smoke point, which is the point when oil starts burning and smoking, is one of the most important things to consider.

If you heat oil past its smoke point, it destroys the flavour and depletes the nutrients in the oil. It will also start releasing toxic fumes.


Therefore when you are frying, sautéing or roasting, it’s better to use a oil with a high smoke point. These include Avocado Oil, Ghee, Coconut oil, Tallow, chicken or duck fat. And those oils with a low smoke point can be used in dressings, dips and to to finish off dishes. These include Olive oil, grape seed oil, walnut oil, sesame oil.


There are some other fats you should not use as they are toxic. These include Soybean, Sunflower, Canola, Rapeseed, Corn, Vegetable, Soybean or Margarine. Always choose organic, unrefined, cold-pressed oils.

Storage and shelf life are crucial with cooking oils. Store oils in dark, not clear, bottles and keep in a cool, dark place away from light and heat.







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