-Canola oil, expeller press: 464
-Avocado oil: 520
-Almond oil: 420
-Corn oil, refined: 450
-Hazelnut oil: 430
-Macadamia oil: 413
-Sunflower oil, refined: 450
-Peanut oil, refined: 450
- Oils great for light stir-frying:
-Unrefined walnut oil: 320
-Coconut oil, unrefined: 350
-Corn oil, unrefined: 320
-Peanut oil, unrefined: 320
-Sunflower oil, unrefined: 225
-Walnut oil, unrefined: 320
2. Refined/ Unrefined: unrefined oils have not been changed and still contains all pre-existing nutritional facts. Unrefined oils also have a much lower smoke point than refined.
3. Extraction methods: oils originate either from a seed or a plant. Conventional oils are extracted thru a chemical process. Natural oils are expeller pressed or cold pressed (NO CHEMICALS!).
It is important to have various oils in your home; for different preparations and flavors. Here are a few examples:
1. Olive oil: a great all purpose cooking oil, with a smoke point of 375 (extra virgin) or 420 (virgin). Olive oil is also great to use as a salad dressing or a dipping oil (balsamic and olive oil).
2. Sesame oil: great for stir fries and baking vegetables….the full nut flavor adds a punch to your veggies!
3. Coconut oil: this oil has a high smoke point and a long shelf life. This oil is a great replacement for butter in baking. It can also be used for those Thai inspired stir frys. Refined coconut oil is great for roasting and frying.
4. Walnut oil: strong nutty flavor and full of omega-3 fatty acids. This oil can be used for high heat cooking, but does loose that strong nutty flavor so be sure to try it as a finishing oil for salads, soups, grains, or pasta.
5. Grapeseed oil: is very light and clean with a high smoke point. This can be used for a variety of cooking since it doesn’t have much flavor.