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How to Choose Fats and Oils

Food lube.

Fat is sexy. That is when you cook with it. 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 for the fat or oil that may best suite your culinary seduction needs.

Oil                                           Characteristics                                   Best Uses        


Toasted almond flavor

Dressings and cold deserts or on your date as an excellent massage oil!


Buttery rich, nutty flavor

It is free of trans fatty acids and cholesterol-inducing fats. High smoking point.

Dressings and in sauces,  Sautés, drizzle over steamed veggies, potatoes


Butter is fantastic.

Use in combination with olive oil.

Potatoes, bread, sauces, chips, dips, chains and whips


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.


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


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.


This is a neutral oil. High smoking point.

Deep frying, sautéing, stir-frying.


Strong roasted seed flavor

Dressings and to finish off sauces.


Light color, mild flavor high smoking point

Sautéing and frying


Very strong nutty flavor

Dressings and sauces. Used to finish foods.


Mild flavor and light in color. High smoking point (common vegetable oil)

Sautéing and frying.


Light in taste and color

Dressings, sautéing .


It�s a blend of these other veggies oils. High smoking point.

Good for frying.


Amber color, rich in flavor

Dressings, sauces, baking


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