How to Choose Cooking Oils
There’s a variety of different cooking oils on the market these days. It might be hard to keep up with them all and knowing when and why to use each one. As a chef, it’s vital to use all the right tools and ingredients in order to make quality product for your customers. The following tips can help you decide how to choose cooking oils that best fit the dish you’re cooking.
Choosing Cooking Oils
Smoking Point
The smoking point of cooking oils is the temperature it starts to smoke and burn. This can potentially create some off flavors. Here’s how to choose oils based on smoking points:
- Low smoking point - Choose these oils when cooking with low heat (lower than 250°F) and gentle cooking methods. This can include things like scrambling eggs or very light sauteing. They can also be used for finishing as well.
- Oils: Olive oil and toasted sesame oil.
- Medium smoking point - These oils are for cooking with medium heat (250-400°F). They are perfect for things like baking, sauteing and even deep frying. They are also typically more neutral oils.
- Oils: Sesame oil and canola oil.
- High smoking point - These are our high heat cooking oils (400°F or higher). They are great for things like stir fry, grilling and braising.
- Oils: Avocado oil and grapeseed oil.
Flavor
Another thing to keep in mind is the flavor of the oil. This can impact the taste of the dish by either enhancing the flavor or negatively impacting it. Consider what you are cooking before making a selection to ensure it’ll pair well with the ingredients you’re using.
Health
If you’re trying to do more heart-healthy cooking, you’ll want to consider the saturated fats of the oil you’re using. Be sure to consult the nutrition label and your customers’ needs when selecting an oil to cook their meal in.