For a Fresh Start to cooking this January, why not sub out your usual cooking oil for something different? Use our cooking oils chart to find the perfect substitute for the recipe you are cooking…

When it comes to cooking, it is important to know the difference between cooking oils. Some perform well at high temperatures, making them ideal for frying and sautéing. Some are super flavorful but don’t cope well with the heat. But where do you start? We’ve got the answers.

So here it is, the HelloFresh guide to cooking oil. Let’s break it down…

How to use different cooking oils:

Ghee

Ghee is the Indian version of clarified butter (butter that has had its milk solids removed, making it clear), and was traditionally made with butter made from water buffalo milk. As it’s heated for longer, ghee has a stronger, nuttier, flavour and darker colour than standard clarified butter. Its high burning point (higher than that of clarified butter) makes it a great thing to use for frying. As the milk solids have been removed, ghee doesn’t go off as quickly as ordinary butter, so refrigeration is not so essential.

Coconut Oil

Coconut oil has a high smoke point and longer shelf life than some other fats. As it is solid at room temperature, it can be used in baking recipes, for frying, greasing baking pans and as a replacement for butter or vegetable oil in recipes.

Vegetable Oil

Vegetable oil is typically a blend of many different refined oils, is neutral-tasting and -smelling, and has a smoke point. As it doesn’t add much flavour, it is good for high-heat sautéing and frying.

Avocado Oil

Avocado oil is light, fresh, and buttery tasting, making it perfect to marinade meats and vegetables. As it has a high smoke point, it is also a great thing to use for sautéing, roasting, searing, and frying. There’s no need to refrigerate it when opened, although it should be stored in a cool, dark cupboard.

Sesame Oil

Sesame seed oil is one of the more distinctive, fragrant and flavourful oils you’ll find, with a slightly sweet, nutty flavour that’s enhanced by toasting the seeds. Sesame seed oil is a key ingredient in oriental dishes: don’t use it for frying – instead, drizzle it over the food just before serving. Store it with the veggie and canola oil in a cool cupboard.

Olive Oil

All olive oil is made by crushing the olives into a paste, then remove any excess water from the mixture. Regular olive oil is lighter in taste and colour than straight extra virgin olive oil. It has a high smoke point which makes it ideal for high-heat cooking. It can also be used in vinaigrettes; to add more flavour, just finish with a splash of extra virgin olive oil.

Extra virgin olive oil can have buttery, spicy, fruity, or grassy notes, depending on the olives point of origin. It has a lower smoke point  than regular olive oil, which means it’s not great for cooking – save it for vinaigrettes and finishing oil.