Best Cooking Oil - Choosing The Healthiest Cooking Oil For You

Cooking with oil doesn't have to be confusing!

Each oil has its own uses, so in this section I'll tell you what oils I use and when. Note that all of the oils I use are 'healthy' oils in that they are either monounsaturated or polyunsaturated. This basically means they can help reduce cholesterol, which is healthier for you.

Canola - Canola oil is produced from rapeseed, a plant with bright yellow flowers. This is the cooking oil I use the most because of its versatility, which is why I think it's the best cooking oil overall. I'll use it when roasting (both the meat and the potatoes and carrots), when grilling on the BBQ (just brush some over the grill beforehand), and when pan or stir frying. In each case I think it enhances the flavour of what I'm cooking. You only need a small amount, and it can be safely heated to high temperatures. It's also a very healthy oil, and given its low acidity it is much better for your cooking equipment.

Olive - Olive oil is produced, as you'd expect, from olives. There are different gradings but the best one to go for is Extra Virgin as it tastes much better with lower acidity. I used to use olive oil in my cooking all the time before I switched to canola oil. The reason I switched is because the higher acidity in olive oil can adversely affect the surface of non-stick frypans over time. It can also affect cast-iron BBQ grills more. Now I usually only use it in salad dressings, or in a dish on the table to dip bread in.

Sesame - Made from sesame seeds, I'll use this when making Asian/Oriental stir fries in a wok. You just need a small amount and it adds a great flavour and aroma to the meal, especially with chicken.

Peanut - Made from peanuts, this also makes a great addition to Asian/Oriental dishes. Although some manufacturers say they're safe for people with peanut allergies, if you do have an allergy it might be best to avoid this one.

Sunflower - Made from sunflower seeds, I use sunflower oil when deep frying. I find it adds a nice flavour and crunchy texture to meals like Veal Schnitzel, or really any food you can coat in breadcrumbs. Chicken and lamb cutlets are two good examples. You can also use it for deep frying potato chips and the like.

Once upon a time I also used cooking sprays. These are aerosol-based cooking oils that you spray onto your frypan or grill prior to cooking. They are easy to use, and perhaps less messy, but the reason I stopped using them is that they are really bad for non-stick surfaces. Many frypans you buy these days will have such a surface, but using cooking sprays can significantly reduce their working life.

The reason isn't the oil itself, but rather the aerosol propellant used to spray the oil. Over time, the propellant will form a layer over the non-stick surface. This makes it rough, and food particles will stick to it. Eventually, the non-stick properties of your frypan cease to be and you have to throw it away.

If you're like me, you'll invest in some good quality (and expensive) cookware. Don't then take a short-cut by using cooking sprays. Stick to bottled oil, and simply pour a small amount into your pan and use a pastry brush to spread it into a thin, even coating on your frypan. This way, your cookware will maintain its non-stick surface giving you many years of trouble-free service.

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