3 Popular Oils that are Trending Right Now

Is it just us, or is the oil aisle at the grocery exploding with options?  While these options offer variety and choice, they can also pose questions and confusion.  Today, we hope to shed some light on three popular oils so you can feel confident if you choose to cook with one of these.

1. Avocado Oil 

This oil is made from the ever-popular avocado.  Like the avocado, the oil is best known for its unsaturated fat content, categorizing it as a good heart-healthy fat.  Avocado oil is made from the pulp of the avocado.  It will have a traditional green color due to the chlorophylls and carotenoids.  

What to use it in?  You can use avocado oil in almost any recipe.  Its high smoke point, up to about 500 degrees, makes it ideal for higher heat cooking methods like grilling or roasting.  Many also choose to use it when baking, sautéing or frying.

Shopping Tip:  Read the labels if you’re hoping to buy a pure avocado oil.  It is common for oils to be marketed the same, while some oils are actually made from a blend of several oils like avocado, canola, or olive, instead of being from one source.

Try It Out: Pan Seared Salmon with Vegetables

2. Extra Virgin Olive Oil

As the star of the Mediterranean diet, extra virgin olive oil has an excellent reputation for health.  Olives are pressed to extract an oil rich in monounsaturated fats, antioxidants, and polyphenols.  Typically, the less processing that occurs in making the oil, the higher the antioxidant content, which is why unrefined, raw extra virgin olive oil is preferred.  With minimal processing, you can also expect a more robust flavor.  Of course, the taste can also vary from brand to brand, depending on the origin of the olives.

What to use it in?  Extra virgin olive oil is excellent for cold dishes like salad dressings or drizzling on items like avocado toast.  Some even take a spoonful by itself for health benefits.  However, you can also use it for sautéing and baking, but try to avoid overheating the oil by keeping the temperature no more than 375 degrees.

Shopping Tip:  It’s best to buy oil in a dark container.  This barrier helps maintain the oil’s properties by delaying the rancidity that can occur when exposed to light.  Once at home, store it in a dry, cool place – not next to your oven.

Try It Out: Honey-Lemon Dressing

3. Ghee

Ghee, more of a spread than an oil, originates in India and is made from butter.  The process entails heating butter and then straining the excess water and milk solids.  This yields a higher fat concentration than butter while making the product lactose-free.  It spreads quickly and does not need to be refrigerated.

What to use it in?  Ghee works well in place of butter or vegetable oil when baking or making your morning eggs.  It can withstand temperatures up to about 485 degrees, allowing it to be used in virtually all cooking methods.  Many enjoy using ghee instead of butter since a smaller amount yields a stronger buttery flavor.

Shopping Tip:  Since ghee is a dairy product, it may be advantageous to buy a grass-fed variety as these have shown to have a higher amount of fat-soluble vitamins, CLA, and omega 3.  Something to note when purchasing ghee is the price which is quite a bit higher than butter. The upside is that it does have a long shelf-life and doesn’t require refrigeration.

Try It Out: Sausage, Apple, and Goat Cheese Frittata

The Bottom Line

Varying your oils, depending on your cooking method, can be a smart culinary choice.  Reach for avocado oil when grilling, extra virgin olive oil when drizzling, and ghee when using the skillet.  Which oil do you reach for the most when cooking and why?  Let us know below!