Every Oil Has a Job: How to Choose the Right Cooking Oil
Not all oils are created equal. Each type of cooking oil has its own smoke point, flavor, and best use in the kitchen. Knowing which oil to use not only helps you cook smarter and tastier meals but also protects the health benefits and natural flavors of your food.
Whether you’re sautéing vegetables, roasting meat, frying crispy dishes, or drizzling over salads, choosing the right oil makes all the difference. Let’s break down the strengths of four popular oils: extra virgin olive oil, avocado oil, sesame oil, and canola oil.
1. Extra Virgin Olive Oil – Best for Dressings & Finishing
Smoke Point: Low
Best For: Fresh dressings, salads, finishing touches
Extra virgin olive oil (EVOO) is unrefined, full of antioxidants, and rich in flavor. Its low smoke point makes it less suitable for high-heat cooking, but it shines in raw uses: drizzling over fresh vegetables, mixing into vinaigrettes, or finishing warm dishes.
Olive oil’s grassy, fruity, and sometimes peppery notes bring Mediterranean flavor to your table. In Palestinian cuisine, it’s the heart of simple pleasures like dipping warm bread in olive oil with za’atar.
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2. Avocado Oil – Best for Roasting
Smoke Point: High
Best For: Roasting, grilling, high-heat cooking
Avocado oil has one of the highest smoke points of all cooking oils, making it perfect for roasting vegetables, searing meats, or grilling. Its mild, buttery flavor doesn’t overpower food, allowing natural flavors to shine.
This oil is also nutrient-rich, containing healthy monounsaturated fats and vitamin E, making it both versatile and heart-healthy.
3. Sesame Oil – Best for Flavor & Sautéing
Smoke Point: High
Best For: Sautéing, flavor enhancement
Sesame oil is a powerhouse in Asian and Middle Eastern kitchens. With its nutty aroma and bold taste, it adds depth to stir-fries, sauces, and marinades. Its high smoke point makes it stable for cooking, but it’s also often added at the end of cooking for flavor.
Think of sesame oil as both a cooking ingredient and a seasoning that elevates dishes with rich, earthy notes.
4. Canola Oil – Best for Frying
Smoke Point: High
Best For: Frying, light sautéing, baking
Canola oil is widely used because of its neutral taste and ability to withstand high heat. It’s excellent for frying foods to a crisp, golden texture without overpowering the dish. From crispy fries to baked goods, canola oil is a budget-friendly staple for everyday cooking.
How to Choose the Right Oil for Your Kitchen
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For Salads & Cold Dishes: Go for extra virgin olive oil.
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For High-Heat Cooking: Choose avocado oil or canola oil.
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For Flavor: Reach for sesame oil to add richness.
Cooking becomes easier when you match each oil to its role — you’ll protect flavors, maximize nutrition, and feel confident in every recipe.
Final Thoughts
Every oil has its place in the kitchen. By understanding smoke points and flavor profiles, you can cook smarter and bring out the best in your food. And when it comes to olive oil, nothing compares to the taste and tradition of authentic Palestinian extra virgin olive oil — fresh, peppery, and full of character.
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