I was chatting with my sister Lisa about oils. Here is what I said to her:
I have many kinds of oil all for different purposes. I use EVOO only for
raw or very low heat applications such as creating an infused oil. I
use basic olive oil only for medium heat such as sauteeing veg or
chicken. For high heat searing, I use grapeseed oil mostly. I use Canola
when I want a very neutral flavor and for mayonnaise. I want to
experiment with coconut oil soon. Occasionally I will get a specialty
oil, such as walnut, for a specific use such as making peanut butter. I
actually have a little oil list I use!
Then I thought I should share my cheat sheet, so here it is!
avoid:
refined, deoderized, bleached,
1+yr old, stinky, veg blends,
partially hydrogenated, trans fats,
chemical extracted, polyunsaturated,
saturated
good:
cold pressed, expeller pressed,
monounsaturated, naturally refined
unrefined (but not for searing)
### searing
avacado unrefined/raw VHSM
almond
pecan
tea seed
hazelnut refined
* light olive oil, refined
# sometimes
sunflower refined, high oleic
### stir fry oils
# prioritize
apricot kernel refined
peanut
macadamia
* virgin olive oil
# sometimes
rice oil
rice bran oil
# sparingly
sunflower, refined linoleic
grapeseed
sesame
soybean VHSM
### baking
olive, can or dark bottle
coconut, unrefined virgin
hemp
lard, non-hydorgenated
# sometimes
butter, grass fed
canola, rapeseed organic
pumpkin seed, refined
# sparingly
canola .11 / oz
rapeseed, conventional
butter, grain fed
### salads
flax, unrefined
* safflower, unrefined, high oleic
hazelnut, unrefined $2 / oz
* extra virgin olive oil
# sparingly
walnut
### avoid
stir fry
palm kernel VHSP
palm VHSP
corn
cottonseed
baking
shortening
coconut, hydrogenated
margarine, hydrogenated
