Cooking oil shows up in almost every meal, yet we rarely give it much thought. Have you ever wondered which oil to use for frying, which one for salad dressing, or why the oil sometimes smokes and smells burnt before you’ve even added the food? These small details have a direct effect on both the flavor and the wholesomeness of your dishes.
Choosing the right oil and using it well isn’t complicated at all. Grasp a few basic principles and you’ll cook better, waste less oil, and protect the health of your whole family.
The smoke point decides what an oil is best for
Every oil has a heat threshold called its smoke point, the temperature at which the oil starts to burn and give off a scorched smell. Once it passes this point, the oil not only loses its flavor but also produces compounds that aren’t good for the body. That’s why high-heat dishes like deep-frying and searing call for oils that tolerate heat well, while dressings and drizzles suit fragrant oils that don’t take kindly to heat.
Put simply, oils for deep-frying and high-heat stir-frying should be refined, heat-stable types. Extra virgin olive oil and cold-pressed oils, which keep their distinctive aroma, are best used at low temperatures or for cold dressings, so you can make the most of their natural goodness.
Don’t reuse oil that has been fried many times over
Many households have a habit of keeping oil after frying to reuse it and save money. This is acceptable once or twice if the oil is still clear, hasn’t changed color, and has no strange smell. But oil that has been fried again and again, turned dark brown, thick and sticky, or started to smell burnt should be thrown out, because by then its quality has clearly deteriorated.
A small trick to make frying oil last longer is to strain out any leftover food bits right after frying, let the oil cool, then store it in a sealed jar away from light. Burnt crumbs and food residue are exactly what make oil spoil quickly and take on off smells.
Heat the oil to just the right temperature before adding food
A lot of people add food while the oil is still cold, or wait until the oil is smoking before dropping it in. Neither is ideal. Oil that isn’t hot enough leaves food soaking up grease, turning soggy and cloying; oil that is too hot burns the surface while the inside stays raw.
A simple way to check is to drop in a piece of scallion or a drop of batter. If it floats up and bubbles gently and evenly, the oil is ready. For crispy fried dishes, keeping the heat moderate and steady gives you a beautiful golden crust that doesn’t soak up oil.
Use a moderate amount of oil for everyday stir-fries
A good stir-fry doesn’t need as much oil as many people think. A well-heated pan with just enough oil to coat the surface is plenty to keep greens crisp and meat seared and fragrant. Pouring in too much only leaves the dish greasy, heavy on the stomach, and wasteful.
If you want to cut the oil even further while keeping the dish moist, you can add a splash of water or broth while stir-frying. This helps the vegetables cook through evenly and creates a bit of natural sauce that clings to each piece.
Store oil somewhere cool and away from light
Cooking oil doesn’t get along with heat, light, and air. Keeping the bottle right next to the stove is handy, but it makes the oil go off quickly and turn rancid. It’s best to store oil somewhere cool and airy, and seal the cap tightly after each use.
For oils you go through slowly, buy a modestly sized bottle rather than stocking a large can meant to last all year. Oil left sitting for a long time, even unopened, gradually loses its freshness and can develop that very unpleasant rancid smell.
With just a little attention to choosing the right oil, watching the heat, and storing it well, you’ll notice your everyday meals taste noticeably better while being gentler on your health. Start with the bottle of oil already in your kitchen and adjust your habits little by little.