The Art of Cuisine

Temperature Guide to Get the Best Out of the Best Types of Oil

Newest Client Question is "What's the best type of oil to cook with?"

With so many different types of oils available today, it can be hard to know which ones are the best for your health… Certain oils high in omega 6 fatty acids are not beneficial to us, causing an imbalance of  anti-inflammatory omega 3 fatty acids and inflammatory omega 6′s.  When you cook oils that have high omega 3 OR 6 content, you damage them and they become oxidized and transform into free radicals, which harm the cells in our bodies.

Certain oils are better for you when heated and others should be eaten at room temperature on salads, etc. Among the best oils to cook with and to enhance your meals:

• Coconut oil
  
• Palm oil
  
• Olive oil
• Ghee (this is clarified butter for all you dairy eaters)

Here’s an easy-to-follow temperature guide to help you cook with any type of oil:

Oils that tolerate very high temperatures, frying, or browning

The following oils can be used to cook at high temperatures because their good properties will not be lost with the heat.

• Coconut oil
• Ghee

Oils that are great for cooking at medium temperature or lightly sautéed

To get the best out of the following oils, you can cook with them at medium temperatures.

• Olive oil
• Palm Oil
• Tallow (rendered animal fat)

Oils that should only be exposed to low temperatures or for baking

The following oils should not be heated at all before eating them. If you apply any heat to them, their properties will be lost and will become harmful to your health.

• Flax seed oil
• Fish oil
• Cod liver oil
• Nut Oils

In addition to these, all the other oils mentioned above can also be used at room temperature, providing many health benefits and much needed beneficial fats.

Cooking Tips:

Keeping Olive Oil and Other Oils Fresher Longer:

Moving then off the kitchen counter is only the first step. Here's how to prolong the life of the oils in your kitchen.

Shelf Life

Unopened: 1 year, Open: 3 months

Do check the harvest date printed on the label of high-end oils to ensure the freshest bottle possible. (Some labels cite an expiration date, which producers typically calculate as 18 months from harvesting. We think unopened olive oil can go rancid 1 year after the harvest date.)

Do move olive oil from the countertop or windowsill to a dark pantry or cupboard. Strong sunlight will oxidize the chlorophyll in the oil, producing stale, harsh flavors.

Don't buy olive oil in bulk. Unless you are me. I use so much with my cooking that I go though a very large Costco or Sam's Extra Virgin in a few months. But I am cooking for hundreds of people. Just note that once opened, it has a very short shelf life.

Checking for Freshness

Heat a little olive oil in a skillet. If it smells rancid, throw out the bottle. (This test works for all vegetable oils.)

Other Oils

Here's a quick guide to storing open bottles of oil in your kitchen. For optimal flavor, replace these oils 6 months after opening.

Store in Pantry

• CanolaCorn
• Peanut
• VegetableStore in Fridge
• Sesame
• Walnut

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Frying:

I don't fry very much but I get this question often too.

Here's a trick that takes the guesswork out of determining when frying oil is hot. Simply place a kernel of popcorn in the oil as it heats up. The kernel will pop when the oil is between 350 and 365 degrees, just the right temperature for deep-frying.

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Another Good Cooking Tip:

I had this question a couple years ago and posted the answer. I will repost it with this blog.

Question:

"Even when stored in an airtight container in a dark cupboard, used frying oil can taste fishy and stale after more than a month. Is there a better way to store it for re-use?"

Answer:

A cool dark cupboard is fine for the short term, since exposure to air and light hastens oil’s rate of oxidative rancidification and the creation of off-flavors and odors. But for long-term storage (beyond one month), the cooler the storage temperature the better. We fried chicken in vegetable oil and then divided the oil (strained first) among three containers and stored them in various locations: in a cool, dark cupboard; in the refrigerator; and in the freezer. Two months later, we sautéed chunks of white bread in each sample and took a taste. Sure enough, the oil from the cupboard had turned fishy and unpleasant and the refrigerated sample only somewhat less so, while the oil kept in the freezer tasted remarkably clean. Why? Though an absence of light is important, very cold temperatures are most effective at slowing oxidation and the production of peroxides, which are the source of rancid oil’s unpleasant taste and smell. That’s why storing oil in the super-cold, dark freezer is your best bet for keeping it fresh.

Thank you for reading my blog.

Happy Healthy Cooking,

Chef Linda