Types of Oils and Their Uses

  Here are some types of oils and their recommended uses: Avocado Oil Light avocado, buttery flavor. Good for marinating, salad dressings, pasta, and meats. Smoke point 520° F Expiration In refrigeration lasts 4 to 6 months. Canola Oil Light and neutral flavor. Ideal for sautéing, baking, and making salad dressings. Smoke point 400° F Expiration In refrigeration lasts 4 to 6 months. Hazelnut Oil Useful for enhancing the flavor of baked desserts and for making dressings for meats and vegetables. Smoke point 420° F Expiration In refrigeration lasts 2 to 4 months. Olive Oil (Extra Virgin) Ideal for marinating, sautéing, making dressings or sauces, for pasta, soups, or meats. Smoke point 420° F Expiration In refrigeration lasts 12 months. Olive Oil (Regular) More economical and has less flavor than extra virgin. Tolerates high temperatures well and is good for sautéing and baking. Smoke point 468° F Expiration In refrigeration lasts 12 months. Palm Oil Its color and flavor are unique. Adds flavor to Caribbean and South American stews but is moderately high in saturated fats. Smoke point 450° F Expiration In refrigeration lasts 12 months Peanut Oil Its flavor and aroma stand out, making it good for highlighting the flavors of Asian food. Smoke point 440° F Expiration In refrigeration lasts 6 months. Safflower Oil Good for roasting meats, baking desserts, and frying foods, but is high in linoleic acid. Smoke point 450° F Expiration In refrigeration lasts 2 to 4 months. Coconut Oil Buttery texture, popular in Asian dishes but high in saturated fats. Smoke point 450° F Expiration 16 months, does not require refrigeration. Corn Oil Soft and light flavor. Widely used for baking and frying but is high in linoleic acid. Smoke point 450° F Expiration In refrigeration lasts 4 to 6 months. Grape Seed Oil Soft, light, nutty flavor. Used for sautéing and frying. Smoke point 420° F Expiration In refrigeration lasts 4 to 6 months. Sesame Oil Light flavor, ideal for fried dishes in Asian cuisine, as well as for noodles, rice, or salads. Smoke point 450° F Expiration In refrigeration lasts 2 to 4 months. Soybean Oil Slightly strong flavor, ideal for baking, but is high in linoleic acid. Smoke point 450° F Expiration In refrigeration lasts up to 12 months. Sunflower Oil Light and flavorless. Ideal for baking but is high in linoleic acid. Performs better if kept below 390° F. Smoke point 450° F Expiration In refrigeration lasts 2 to 4 months. Walnut Oil Strong flavor. Ideal for enhancing the flavor in baked desserts, making dressings, cooking meats, or sautéing vegetables. High in alpha-linolenic acid. Smoke point 400° F Expiration In refrigeration lasts 2 to 4 months. * The expiration of most oils is 12 months when the container has not been opened and is stored in a cool, dark place. However, many oils can go rancid quickly once opened, but benefit from refrigeration. Many of them can be kept for several months in cool, dark cabinets, but refrigeration extends their shelf life beyond 6 months. Recommended cooking recipes: Cold Melon Soup Pumpkin and Potato Cream Lemon and Capers Chicken Light Spinach Quiche