How to use & when to reach for them

Good cooking starts with good choices, and the oils you reach for are no exception. The right oil can elevate a dish, lend a signature flavor, or quietly do its job in the background. Here is a guide to seven everyday oils worth keeping in your kitchen. Each brings its own strengths, and knowing when to use which can make all the difference.

Extra-Virgin Olive Oil

A kitchen hero for good reason. Extra-virgin olive oil brings depth, brightness, and body to everything from quick sautés to vinaigrettes and finishing touches. Its bold, peppery profile plays beautifully with vegetables, grains, and proteins alike.

Cooking Notes: Best for medium or low heat cooking, quick sautés, dressings, or finishing warm dishes. Not suitable for deep frying due to lower smoke point.

Tips & Sourcing: Look for cold-pressed and estate bottled if possible. Use generously in dressings or drizzled over warm dishes. Store away from heat and light to preserve flavor.

Avocado Oil

A high-heat workhorse with a mild flavor. Avocado oil is excellent for searing, frying, or roasting where neutral flavor is preferred. It can handle the hottest pans without smoking.

Cooking Notes: Perfect for high heat applications such as stir frying or pan searing. Very high smoke point makes it reliable for most cooking methods.

Tips & Sourcing: Opt for pure avocado oil, not blended. Great choice for high heat grill work or oven-roasted vegetables. Store in a cool, dark place.

Grapeseed Oil

Clean and neutral, grapeseed oil stays quietly in the background when you want other flavors to shine. Its light body makes it ideal for vinaigrettes, baking, and any dish where olive oil’s assertiveness would be too much.

Cooking Notes: Great for moderate heat cooking or dressings. Can handle sautéing but should not be used for deep frying.

Tips & Sourcing: Choose expeller-pressed grapeseed oil when available. Excellent option for cakes and pastries where you want a moist crumb without extra flavor.

Canola Oil

An all-purpose oil many home cooks rely on for everyday needs. Canola oil is budget friendly, with a high smoke point and a neutral taste that makes it useful across many techniques.

Cooking Notes: Very versatile for baking, sautéing, pan frying, or even deep frying. High smoke point makes it suitable for most applications.

Tips & Sourcing: Look for non-GMO and expeller-pressed canola oil for best quality. Keeps well for several months when stored properly. A practical pantry staple.

Toasted Sesame Oil

Deeply nutty with rich aromatics, toasted sesame oil is more of a seasoning than a cooking oil. A drizzle at the end of cooking or a splash in dressings can transform a dish, adding layers of complexity with just a small amount.

Cooking Notes: Best used as a finishing oil or in dressings. Do not expose to prolonged high heat or it may become bitter.

Tips & Sourcing: Always choose toasted sesame oil, often darker in color, for flavoring. Use sparingly. Not suitable for frying or prolonged heat.

Peanut Oil

Known for its high smoke point and deep, rounded flavor, peanut oil is a go-to for frying. Whether you are crisping potatoes or making tempura, it delivers excellent results without breaking down under heat.

Cooking Notes: Ideal for deep frying or high heat stir frying. Maintains stability at high temperatures.

Tips & Sourcing: Use refined peanut oil for neutral flavor and smoke stability. A classic choice for deep frying. Store in a cool pantry.

Coconut Oil

Rich and distinctive, coconut oil lends subtle sweetness and body to both savory and sweet dishes. It is beloved in baking, used in many Southeast Asian curries, and adds an unmistakable warmth when used for sautéing.

Cooking Notes: Suitable for medium heat cooking and baking. Not ideal for high heat searing or deep frying due to moderate smoke point.

Tips & Sourcing: Virgin coconut oil gives the fullest flavor. Refined versions offer a more neutral profile. Use in moderation, as its flavor can dominate. Store at room temperature where it will solidify below about 75°F.

Warmly, from my kitchen to yours, Ways to Cooke