Tag Archives: Fat


Choosing Fats & Oils

What to look for…

Fats and oils are integral to cooking because they not only transfer heat; they add an abundance of flavor. There are two main fats, solid fats (animal fats, butter) and liquids (olive oil, etc). Vegetable oil is the most common oil used in households. It has a neutral flavor.

If you just want to add flavor to your dish, add the oil at the end of cooking. Extra virgin olive oil is the healthiest choice for you. When cooked however, its nutritional value is lost. Be warned — if you allow oil to begin to smoke, its flavoring will turn rancid.

Store oils at room temperature in a dark place. Direct sunlight will kill the oil.


See the below chart(s) for smoking points and uses.


See the below chart for the fat or oil that may best suite your culinary seduction needs.

 Oil                                                                   Characteristics                                 Best Uses      

Almond Toasted almond flavor Dressings and cold deserts or on your date as an excellent massage oil!
Avocado Buttery rich, nutty flavorIt is free of trans fatty acids and cholesterol-inducing fats. High smoking point. Dressings and in sauces,  Sautés, drizzle over steamed veggies, potatoes
Butter Butter is fantastic.Use in combination with olive oil. Potatoes, bread, sauces, chips, dips, chains and whips
Canola Neutral in flavor, high smoking point, Canola has a low ratio of saturated to unsaturated fat. Sautéing, frying, dressings. Good to mix with other oils such as olive oil.
Corn Mild in flavor, low smoking point. Light frying, sautéing, dressings. Good for running your bio diesel engine.
Grape seed Clean mild flavor, a little nutty, yet neutral. High smoking point Dressings, stir-fries, sautéing, fondue, frying
Hazelnut Smells like hazelnuts, rich in flavor. Dressings, cold desserts, baking
Non-Salted Butter Buttery…rich and creamy. Is often higher quality then salted butter. Light frying, great when combined with olive oil for a sauté.





Varies in flavor and color from mild to rich from pale yellow to green. When in doubt get extra virgin olive oil. It’s better quality .



I use this as my main cooking agent. Dressings, sautéing, pan frying.

Peanut This is a neutral oil. High smoking point. Deep frying, sautéing, stir-frying.
Pumpkin Strong roasted seed flavor Dressings and to finish off sauces.
Safflower Light color, mild flavor high smoking point Sautéing and frying
Sesame Very strong nutty flavor Dressings and sauces. Used to finish foods.
Soybean Mild flavor and light in color. High smoking point (common vegetable oil) Sautéing and frying.
Sunflower Light in taste and color Dressings, sautéing .
Vegetable It’s a blend of these other veggies oils. High smoking point. Good for frying.
Walnut Amber color, rich in flavor Dressings, sauces, baking