Today we know that frying or sautéing should be done in oils much lower in saturated and trans fats. And we now have a variety of healthy “nouveau” oils to choose from, each with its own purpose and star qualities. There’s so much more to the world of oils besides corn, canola, or olive. There are some new kids in town. For instance:

PUMPKIN SEED OIL: This is a dark green, tinged with red oil that is thick and fragrant. It’s perfect in warm potato salad or drizzled over vegetables. Take care to check the label before you buy to be sure you’re getting 100% pumpkinseed oil and not something that’s been blended with cheaper oils such as sunflower.

This oil can’t take high temperatures so don’t use it as a replacement for olive oil when frying or sautéing. It will easily burn and valuable nutrients will be destroyed.

HAZELNUT OIL: This is highly fragrant with a sweet, nutty taste (no surprises there). This light-colored oil works well in dressings, marinades and baked goods. Its smoking point is fairly high so it can be used for general cooking. Like most oils, it can go rancid, so store it in the refrigerator or in a cool dark place at less than 65 degrees.

WALNUT OIL: This is one of my favorite oils—the flavor is fantastic. It’s expensive, so I tend to use it sparingly. It is light in color, flavor, and scent. It’s not good for cooking, due to its low smoking point, and it’ll go rancid over heat (a bitter taste reveals rancidity). It’s best in cold dishes and is superb in dressings.

AVOCADO OIL: Another favorite! The best is cold pressed from the flesh of the avocado and most often comes from Australia and New Zealand. It is bright green, slightly thick, and a bit sticky. It’s smooth avocado flavor works well with lemon, chilis, salsas, and strong herbs (cilantro, for instance). It has a high smoking point, so it can be inter-changed with olive oil. It’s loaded with antioxidants and vitamins. It helps reduce levels of “bad” (LDL) cholesterol and balances the “good” (HDL) cholesterol levels. I love sautéing with this oil.

RICE BRAN OIL: This is one of the newest and latest discoveries in the world of cooking oils. It’s clear, with a nut-like flavor. Its high smoking point makes it great for frying and sautéing. This oil is also loaded with health benefits—a formidable antioxidant, it helps protect against cellular damage and preserves youth. This oil is worth exploring and including in our kitchen repertoire!

Finally, be very careful how you store your oils. They are fragile and go rancid if stored carelessly. They need a cool, dark location. If stored in the refrigerator, some may solidify. That’s OK; just set them on the counter for an hour before using and they’ll return to liquids.

Now, here’s a quick-reference chart on oil smoking points that you will want to copy and post as a quick ready-reference:

OIL SMOKE POINTS