Oils ain’t oils ... our guide to oils
You know the difference between an avocado and a peanut, but do you know the difference between avocado oil and peanut oil? With the huge variety of oils available today, it can be tricky to know what each of them is for and when they should be used. We’ve put together a guide to healthy oils that are rich in unsaturated fats to help you can choose with confidence.
Avocado oil – This has a delicate, buttery flavour and is fantastic drizzled over cooked vegetables or used in salad dressings.
Canola oil – A great option if you are looking for a multipurpose oil, with a light, neutral flavour.
Extra virgin olive oil – Universally loved for its taste and versatility. It can be used in everything from high-temperature cooking to salad dressings.
Grapeseed oil – Suitable for a range of cooking methods from baking to frying, this is a light coloured and subtly flavoured oil. You can also use it in marinades and dressings.
Macadamia oil – A lovely nutty, buttery flavour that works well with mild-flavoured protein like fish and chicken. Use it to pan-fry, to add to salad dressings and to bring flavour to baked food.
Peanut oil – The number one choice for Asian cooking, it has a mild nutty aroma and flavour. It also makes amazingly crispy roast potatoes.
Sesame oil – Another popular choice for Asian-style meals, marinades and sauces, it is flavoursome and aromatic.
Sunflower oil – A neutral flavoured oil derived from the seeds of sunflowers, it is suitable for a range of cooking needs.
Vegetable oil – A budget-friendly option that is often a blend of vegetable oils. Ensure that it is a healthy choice by checking the saturated fat content. It should be less than 20g per 100g.
