Oils with Purpose – Choosing the Right Oil for Every Method
Forget the one-bottle-fits-all approach. If you've ever scorched your garlic in olive oil or wondered why your tofu never crisps right, this guide is your upgrade.
Different oils have different personalities—some love the heat, others crave a drizzle. Understanding which oil to use (and when) is one of the fastest ways to level up your plant-based cooking.
This isn’t just about smoke points. It's about flavour, nutrition, tradition, and technique—all working together to turn simple ingredients into unforgettable meals.
Let’s cook with intention.
🥑 Avocado Oil – The High-Heat Hero
Best For: Searing, pan-frying, air-frying, stir-fries
Smoke Point: ~270°C (520°F)
Flavour: Neutral, buttery, clean
Avocado oil can take the heat. It’s your go-to for crispy tofu, golden mushrooms, or anything that needs a fierce sizzle. Bonus: it's rich in heart-healthy monounsaturated fats.
🔥 Tofu Pairing Highlight: Tofu + smoked paprika + avocado oil → seared to golden perfection in a hot pan.
🌍 Mini Cultural Sidebar: While avocado oil is new to modern kitchens, indigenous communities in Central America have used every part of the avocado for centuries—for healing, cooking, and skin care.
🧊 Storage Tip: Store in a cool pantry. Lasts 6–12 months once opened.
🫒 Olive Oil – The Liquid Gold Finisher
Best For: Low-heat sautéing, roasting, salad dressings, dips, drizzling
Smoke Point: ~160°C–190°C (320°F–375°F)
Flavour: Fruity, grassy, peppery (varies by region)
Extra virgin olive oil is your finishing move. Use it when you want richness, depth, and complexity—not a smoke cloud. It's also high in antioxidants and has anti-inflammatory properties.
🔥 Tofu Pairing Highlight: Silken tofu + lemon + olive oil → blitzed into a creamy dip or spread.
🌍 Mini Cultural Sidebar: Revered in Mediterranean cuisines for over 5,000 years, olive oil has been traded, blessed, and even taxed as currency.
🧊 Storage Tip: Keep it in a dark bottle away from heat and light. Use within 6 months for best flavour.
🥥 Coconut Oil – The Aromatic Transformer
Best For: Baking, Thai/Indian curries, medium-heat sautéing
Smoke Point: ~175°C (350°F)
Flavour: Rich, sweet, nutty, tropical
Coconut oil adds body and richness—think creamy curries and baked treats. It solidifies at room temp and adds a nostalgic, almost dessert-like scent to food.
🔥 Tofu Pairing Highlight: Tofu + tamarind + coconut oil → pan-seared into a sweet-sour Thai-style dish.
🌍 Mini Cultural Sidebar: In South India, Sri Lanka, and Southeast Asia, coconut oil has been a culinary and medicinal staple for millennia.
🧊 Storage Tip: Stable at room temp for up to 2 years. Avoid light and moisture.
🌰 Sesame Oil – The Bold Finisher
Best For: Finishing stir-fries, noodles, rice bowls, marinades
Smoke Point: ~175°C (350°F) (toasted); higher for untoasted
Flavour: Intense, nutty, toasty, slightly bitter
Use toasted sesame oil sparingly but with purpose. Just a few drops can elevate a dish with deep, nutty warmth. It’s too flavourful (and delicate) for frying.
🔥 Tofu Pairing Highlight: Tofu + soy sauce + sesame oil → a fast marinade that packs punch.
🌍 Mini Cultural Sidebar: A key ingredient in Chinese, Korean, and Japanese cuisines—sesame oil has been used since 5000 BCE for flavour, preservation, and even lamps.
🧊 Storage Tip: Store in the fridge after opening to maintain freshness. Use within 6–8 months.
✨ Honorable Mentions
Grapeseed Oil – Great neutral choice for sautéing or baking.
Flaxseed Oil – Nutritional superstar, but only for cold uses (drizzle, dressing).
Walnut & Pumpkin Seed Oil – Bold and earthy, perfect for finishing fall salads or roasted veg.
🔥 Pro Tip: Blend neutral oils with flavourful ones to get the best of both worlds—heat resistance and taste.
🌟 Final Takeaway: Cook with Intent, Not Habit
✔ Choose oil like you'd choose a spice: for its heat tolerance, taste, and tradition.
✔ Use high-heat oils for cooking; flavourful oils for finishing.
✔ Store them smart to preserve their magic.
🔥 Your Turn: What’s your favourite oil and why? Have you ever mixed oils in a single dish? Share your combos and cooking wins below! 🫒🔥