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You May Need An Oil Change In The Kitchen

Updated on March 14, 2012
Olives ready for picking
Olives ready for picking
Canola field
Canola field
Corn kernel for corn oil
Corn kernel for corn oil
Walnut oils
Walnut oils

Oils for cooking are a good source of mono and polyunsaturated fats, but the question is, which oils are for what? All in all it is best to use them sparingly because one tablespoon contains about 120 calories and 14 grams of fat.

The following information will help when cooking to make sure you are using the proper oil.

Extra-Virgin OliveOil

This oil is derived form the first pressing of the olive that have been picked the same day. It has a strong olive flavor and peppery finish.

Uses - Salad dressing and as a condiment. If cooked with food at a high temperature it will give off an unpleasant taste.

Pure Olive Oil

This oil comes from subsequent olive pressings. It also goes through a filtering and refining process.

Uses - This oil can be used in low to medium cooking temperatues. It is also very tasty for use in salad dressings.

Corn Oil

Corn oil is made from the germ of the corn kernel. It is basically a tasteless oil

Uses - Corn oil is perfect for frying becuae it has a high smoke point and adds no flavor of its own to whatever food you are cooking. It is also good for sauteing any type of food.

Canola OIl

This oil comes form the canola seed and carries a mild flavor. It is rich in omega-3 oils and las less saturated fat then all other oils.

Uses - The is my favorite oil for cooking because is for all purpose use. It can be used for frying, cooking without the high temperature frying and also it is excellent when used in baking.

Walnut Oil

This oil contains omega-3s and vitamin E. Of course it has a strong walnut flavor, so only a small amount is needed.

Uses - I love this oil when making my own dressing for spinach salad. Just use 1 part oil to 2 parts apple cider vinegar for the dressing. Walnut oil can also be drizzled on cooked vegetables. The price is high, so please refrigerate to yield a longer shelf life.

Flaxseed Oil

This oil is has a mild nutty flavor and also has the highest concentration of omega -3 fatty acids of any nonfish food.

Uses - I would suggest only using this for uses in homemade salad dressings and for drizzling on top of vegetables because the heathe value of the omega 3 oils will not be lost.


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    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Hi Juliet,...also olive oil is good for the hair to make it grow. I'll have to try the aromatic oils and olive oil. What ratio of the two oils do you use?

    • Juliet Christie profile image

      Juliet Christie Murray 

      9 years ago from Sandy Bay Jamaica

      I think the olive oil is one of the best I mix it with aromatic oils and use as a lotion substitute

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Fxyer, It depends on what you're cooking, but all the oils mentioned are relatively healthy. Oils rich in omega -3 fally acids are the best, Many oils aren't good for cooking certain foods because of the distinct taste overpowering some foods and also if you are frying foods, an oil like canola is perfect because of its high smoke point. And I have to mention the coconut oil...I have never tasted it. What dishes do you cook with it? I think some Hubs on Jamaican foods are in order. I know you can cook. Right?

    • fyxer profile image


      9 years ago from mt vernon


    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Hi C.C., you're the greatest. I think you brighten everyone's day. I made a change on my covered bridges Hub. Go check it out, pls.

    • profile image

      C. C. Riter 

      9 years ago

      Great info laringo and as usual I love your hub. I use canola mostly and several olive oils too. Olive oil is good for your skin too. woo-hoo 'specially the butt cheeks

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Lgali, I hope it helps you.

    • Lgali profile image


      9 years ago

      thanks for this daily use info

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      P mom, Yes titlles are so important if you really have information that you want outthere. Thanks for stopping by.

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      T-Mom, Thanks. I't really can make all the difference in the world on how many foods taste if the incorrect oil is used. This is real scientific stuff here. lol

    • Proud Mom profile image

      Proud Mom 

      9 years ago from USA

      Based on your title, I just HAD to come by. :-)

      I've never used Flaxseed oil, although I have cooked with the seed itself. Interesting.....

    • Triplet Mom profile image

      Triplet Mom 

      9 years ago from West Coast

      Laringo - This is really good information because I actually do just buy whatever is cheapest without really understanding the differences. This is helpful.

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Jollytan, I'm happy it will work for you. MAny people never really think about this except if you are a real serious cook or professional chef. Years ago I would just but whatever was the cheapest.

    • jollytan profile image


      9 years ago from Singapore

      Not many men love to cook, but I do. This OIL information is great! From here I will know what other oils I can use when cooking for my wife and kids.

    • laringo profile imageAUTHOR


      9 years ago from From Berkeley, California.

      Thanks Darlene, I thought it would catch some eyes and be helpful too.

    • DarleneMarie profile image


      9 years ago from USA

      I love the title of your Hub! Very good information on various oils and their uses in the kitchen!


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