Know Your Oils

* One trick I always follow in the kitchen is using a gallon ziplock bag when a recipe calls for oil. If you put your ingredients in a ziplock bag and drizzle a little olive oil in, this prevents you from over using and drenching your ingredients in oil. It also helps to evenly distribute the oil to cover your ingredients and preserves your oil instead of wasting it!

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AVOCADO OIL

  • 50 % monounsaturated 
  • salad dressing, saute fish, chicken, sweet potatoes, plantains
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 CANOLA OIL

  • high in fatty acids and omega-3
  • low saturated fats
  • light cooking, sauces, home made mayo, tender cakes
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COCONUT OIL

  • light subtly flavored dishes
  • popcorn, hash browns, sweet potatoes
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CORN OIL

  • unrefined oil has darker color and more richer corn taste
  • salad dressing, dips with strong flavors (pepper, garlic)
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GRAPE SEED OIL

  • salads, raw veggies, dips, sauces, salsas
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OLIVE OIL

  • heat-friendly monounsaturated fat
  • extra light tasting- substitute butter, shortening, other vegetable oils. Ideal for high-heat cooking: sauteing, frying, baking. Also moistness for cakes, brownies, breads. 
  • extra virgin- salads, pasta, marinades, soups, sauces, dips
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PEANUT OIL


  • high monounsaturated fat content
  • frying, sauteing, frying
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SESAME OIL

  • high antioxidant content
  • unrefined- sauces, dressings
  • refined- high heat, frying
  • toasted- stir-frys, asian sauces, dips