Not all oils are created equal.
In today’s kitchens, oils do far more than just keep food from sticking to the pan — they add flavor, impact nutrition, and even influence the final texture of a dish. From bold and peppery olive oil to the neutral smoothness of canola, choosing the right oil can make all the difference. Whether you're sautéing, dressing a salad, or finishing a plate, understanding the different types of cooking oils and how to use them is key to mastering any meal.
Vegetable Oil: Common, But Highly Processed
You’ll find vegetable oil in many store-bought condiments. It’s cheap, widely available, and has a neutral flavour — but that’s where the benefits end. Most vegetable oils are heavily refined and stripped of nutrients. They might extend shelf life, but they don’t do much for your body or your tastebuds.
🥥 Coconut Oil: Trendy, But Not For Everything
Coconut oil has gained popularity in the wellness world. It has a unique flavour and works well in baking or vegan recipes. But it’s high in saturated fat, and its tropical profile doesn’t always pair well with bold, savoury ingredients like Harissa. Great for some dishes — but not the right fit for ours.
🥑 Avocado Oil: Nutrient-Rich, But Strong in Flavour
Avocado oil is a strong contender. It’s full of good fats, has a high smoke point, and is great for grilling or sautéing. But it can be a little overpowering in flavour and texture. In condiments like Harissa, it tends to mask the spices rather than complement them.
🟡 Canola Oil
Canola oil is one of the most commonly used cooking oils — and for good reason. It has a neutral flavour, a high smoke point (around 400°F/204°C), and is low in saturated fat, making it a versatile option for everything from sautéing to baking.
Derived from the canola plant, it’s often chosen for its light texture and heart-healthy profile. While it’s not as rich in antioxidants as olive oil or avocado oil, its affordability and functionality in a variety of cooking methods make it a kitchen staple for home cooks and chefs alike.
Best for: Frying, sautéing, baking, and general all-purpose cooking.
🫒 Olive Oil: A Liquid Gold in the Kitchen
Olive oil has long been a staple in Mediterranean kitchens and beyond — not just for its rich, smooth flavour but also for its health benefits and versatility. Pressed from the fruit of the olive tree, this oil ranges in taste from buttery and mild to grassy and peppery, depending on the variety and region of production.
There are several types of olive oil, with extra virgin olive oil (EVOO) being the highest grade. EVOO is extracted without heat or chemicals, preserving its antioxidants, vitamins, and distinct flavour profile. It's perfect for drizzling over salads, dipping with fresh bread, or finishing dishes for a touch of richness.
Why cook with olive oil?
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Health benefits: Rich in monounsaturated fats and antioxidants, olive oil supports heart health and has anti-inflammatory properties.
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Smoke point: While not as high as some refined oils, olive oil’s moderate smoke point (around 190–220°C or 374–428°F) makes it suitable for most everyday cooking.
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Flavour: Unlike neutral oils, olive oil adds a beautiful depth to your dishes — especially when used as a finishing touch.
From olive oil to avocado, coconut to grapeseed — cooking oils do more than just prevent sticking. They bring flavour, texture, and nutrition to every meal. Each oil has its own smoke point, health benefits, and ideal uses. Whether you're roasting veggies, dressing a salad, or frying up something golden, the oil you choose matters.