Oils are used in salad dressings, marinades, baking, frying, and roasting; each oil has its chemical composition. There are so many oils to choose from; there are a few factors to consider when choosing which oil to use for each cooking method:
1)Smoke point
2)Frequency of use
3)Taste or flavour

“Smoke point”
The temperature where the oil starts to break down is called the smoke point, which impacts the taste of the oil as chemicals are released when the oil breaks down, giving a burnt or bitter flavour. For searing, browning or deep-frying, it is best to use avocado oil or sunflower oil, as they have a high smoke point. And for baking or stir-frying, use oils with medium-high smoke points like canola oil or olive oil. When it comes to dips and dressings, walnut oil or flaxseed oil is the best choice.

“Frequency of use”
Oils can smell bad if not stored suitably. Keep your oils in the dark bottles in a cool, dry pantry because they can oxidize with sunlight and air.

“Taste and flavour”
•Canola, safflower or corn oil is an excellent choice for baking due to its neutral taste.

•Sesame oil has a distinct flavour that works well in Asian dishes.

•Extra virgin olive oil has a more robust flavour than the light version making it suitable for dips, dressings and cold dishes because of its lower smoke point.

•Light olive oil is an excellent choice for baking due to its high smoke point.

•Coconut oil gives a tropical flavour and works well in baking or stir-fries.

“Commonly used oils.”
Avocado oil :
It is suitable for roasting or searing when using high heat because of its high smoke point. It is a barely grassy flavour until cooked when it becomes more neutral.

Extra Virgin olive oil:
It has a lower smoke point compared to avocado oil, so not the best choice for high-temperature cooking.

Light olive oil:
It has a higher smoke point than extra virgin olive oil due to its refining process, so nicely cooks at higher heat.

Canola oil:
It has a light texture, neutral in colour and flavour, and has a higher smoke point than olive oil.

Walnut oil:
It has a very low smoke point, so it is not proper to be heated as it can become bitter.

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