9 Different kinds of oil and their uses


Here’s our selection of the best cooking oils to use in your kitchen.

By: Lucia Mthiyane
1.Grape Seed Oil
Extracted from grape seeds, this is an excellent choice for sautéing, frying and making mayonnaise.

2. Sesame Oil 
This oil is pressed from toasted sesame seeds. It is good for frying and grilling food, as well as dressing salads.

3. Avocado Oil
This healthy oil can be used for high heat cooking needs, such as grilling and pan roasting.

See also: 6 Different kinds of cheese

4. Almond Oil
This is a favourite for baking. It can also be used to sauté or stir- fry oriental foods.

5. Coconut Oil 
This is extracted from fresh coconut. It is best used for cooking because of its resistance to heat. Its fat can boost metabolism, and last for years.

6. Canola Oil (Rapseed Oil) 
This good all-purpose oil can be used for stir fries, salad dressing and searing meat.

See also: Carb-free meal: Cauliflower & spinach patties

7. Olive Oil
This is best used in salads. It is not ideal for cooking unless below the smoke point – below 160°C for extra virgin olive oil and 195°C for virgin olive oil.

8. Sunflower Oil
This is pressed from sunflower seeds, and perfect for cooking and salad dressing.

9. Peanut Oil 
This is made from pressed, steamed cooked peanuts. Use it for frying, cooking and marinades.