Oil Purposes & Uses

Almond Oil

• Best For: Dips, Dressing, Frying, Grilling & Sauteeing
• Greatest Purpose: High Heat Cooking (450°F)
• Health Benefits: Monounsaturated Fats & Vitamin E

Avocado Oil

• Best For: Drizzling, Flavorless, Grilling, Roasting Vegetables, Sauteing & Searing
• Greatest Purpose: High Heat Cooking (375°F – 520°F)
• Health Benefits: Antioxidant & Monounsaturated Fats

Canola Oil

• Best For: Dressing, Frying, Marinades & Sauces
• Greatest Purpose: High Heat Cooking (400°F – 450°F)
• Health Benefits: Omega 3 Fats

Coconut Oil

• Best For: Sauteing, Soup & Waffles
• Greatest Purpose: Coconut Flavor & Low Heat Cooking (350°F)
• Health Benefits: Anti-Inflammatory, Antioxidants, Digestion & Skin

Corn Oil

• Best For: French Fries & Nonstick Baking
• Greatest Purpose: High Heat Cooking (450°F)
• Health Benefits: Cholesterol, Eye Health & Skin

Cottonseed Oil

• Best For: Baking & Deep Frying
• Greatest Purpose: High Temperature Cooking (450°F), Mild Taste & Nutty Flavor
• Health Benefits: Lower LDL & Improve Blood Pressure

Flaxseed Oil

• Best For: Dressings
• Greatest Purpose: Bitter Taste (Little Goes a Long Way), Low Heat Temperature (225°F) & Nutty Flavor
• Health Benefits: Omega 3

Grapeseed Oil

• Best For: Marinades & Vingeretts
• Greatest Purpose: High Heat Cooking (420°F)
• Health Benefits: Vitamin E

Hazelnut Oil

• Best For: Baking, Dressing, Grilling, Sauteeing & Vegetable Drizzling
• Greatest Purpose: High Heat Cooking (430°F)
• Health Benefits: Improve Liver & Produces Collagen 

Olive Oil

• Best For: Cakes, Oil Dipping, Pasta & Salad Dressing​
• Greatest Purpose: Low Heat Cooking, Mild Flavor, Pan Frying & Searing​
• Health Benefits: Anti-Inflammatory, Antioxidants, Lower Blood Pressure & Lower Cholesterol 

Palm Oil

• Best For: Deep Frying
• Greatest Purpose: High Heat Cooking (450°F)
• Health Benefits: Vitamin A & Vitamin E

Peanut Oil

• Best For: Asian Cuisine, Marinades, Nutty Flavor, Pan Frying, Sauces & Stir Fry
• Greatest Purpose: High Heat Cooking (350°F – 450°F)
• Health Benefits: Antioxidants & Vitamin E

Safflower Oil

• Best For: Deep Frying, Pan Frying, Sauteeing & Searing
• Greatest Purpose: High Heat Cooking (510°F)
• Health Benefits: Vitamin E & Vitamin K

Sesame Oil

• Best For: Asian Cuisine, Broths, Condiment, Marinades, Sauces & Soups
• Greatest Purpose: High Heat Cooking (410°F – 455°F)
• Health Benefits: Antioxidants

Soybean Oil

• Best For: Deep Frying, Dressing & Tortilla Chips
• Greatest Purpose: High Heat Cooking (450°F)
• Health Benefits: Omega 3 & Vitamin E

Sunflower Oil

• Best For: Deep Frying, Pan Frying, Sauteeing & Searing
• Greatest Purpose: High Heat Cooking (450°F)
• Health Benefits: Unsaturated Fats, Vitamin E & Vitamin K

Vegetable Oil

• Best For: Cooking Dressing & Frying
• Greatest Purpose: High Heat Cooking (400°F)
• Health Benefits: Vitamin A, Vitamin D, Vitamin E & Vitamin K

Walnut Oil

• Best For: Dressing, Meat Drizzler & Vegetable Drizzler
• Greatest Purpose: Medium Heat Cooking (320°F – 400°F) & Nutty Flavor
• Health Benefits: Omega 3 Fats

Tips

• Acidity dressings use Safflower or Sunflower to enhance taste.
• Avocado, coconut and canola are great baking substitutes for butter.
• Avoid reheating or reusing cooking oil.
• Buy in small portions to best ensure usage before expiration.
• Canola, corn, olive, peanut, safflower, soybean, sunflower and vegetable oils are considered healthy options. 
• Coconut oil at room temperature becomes a solid form.
• Discard old oil.
• Do not use smoking oil.
• Every oil has a “smoke point” before it begins to burn so purpose and use is important.
• Extra Virgin Oil is best for bread dipping.
• Ghee is not an oil but great for baking, roasting and sauteing.
• Healthier to make your own dips, dressings, marinades and sauces.
• Healthy oil labels reflect less than 4 grams of saturated fat per TBSP. No hydrogenated or trans fat.
• Seasoned cast iron cooking works well for many dishes.
• Store in cool and dark places.