High Heat Cooking (Sautéing, Searing, Stir-frying):

  • Avocado Oil: Has a high smoke point (the temperature at which it starts to break down) and a neutral flavor, making it great for all-purpose high-heat cooking.
    • £1.20 / 100ml
  • Canola Oil: A readily available and affordable option with a high smoke point.
    • rapeseed oil
    • 17p / 100ml
  • Peanut Oil: Another high smoke point oil, peanut oil adds a subtle nutty flavor to dishes.
    • 45p / 100ml

Medium Heat Cooking (Sautéing, Pan-frying):

  • Olive Oil: Extra virgin olive oil is best for lower heat cooking due to its lower smoke point, but it can also be used for medium heat applications. It has a distinct flavor that complements many dishes.
    • £1.20 / 100ml

Low Heat Cooking (Salad Dressings, Dipping):

  • Olive Oil: Extra virgin olive oil is perfect for drizzling over salads or using as a dipping oil because of its flavor and health benefits.
  • Sesame Oil: Use toasted sesame oil for an intense nutty flavor, but sparingly as it has a strong taste.

Other Factors to Consider:

  • Flavor: Some oils, like sesame oil or walnut oil, have strong flavors that can complement specific dishes.
  • Health: Olive oil and avocado oil are high in monounsaturated fats, which are considered heart-healthy.