olive oil is good for cooking at medium heat, as is sesame oil. Grapeseed oil and walnut oil are good at lower temperatures. For very high heat, butter and coconut oils are better choices because they can withstand the heat. Rice bran oil is another healthy oil that you can use for sauteing
almond oil = expressed almond oil = huile d'amande = sweet almond oil Substitutes: hazelnut oil OR walnut oil OR vegetable oil OR extra virgin olive oil Cooking notes: Nut oils are best used in cold dishes; heat destroys their delicate flavor.
annatto oil = annato oil = annatto seed oil To make your own: Heat one part annatto seeds and two parts vegetable oil until the seeds turn the oil a deep orange, then strain out and discard the seeds. Substitutes: grapeseed oil (lacks mild flavor and distinctive coloring of annatto oil; consider adding yellow and/or red food coloring to other, water-based liquids in dish)
avocado oil Substitutes: grapeseed oil (for high heat cooking)
bacon grease = bacon fat Notes: This is the fat that remains in the pan after cooking bacon. It's very flavorful, but high in cholesterol.
butter-flavored spray Substitutes: other cooking sprays OR butter
canola oil = rapeseed oil = lear oil Notes: Canola oil is a versatile, neutral-tasting oil that is very low in saturated fat. Puritan is a well-known brand. Substitutes: corn oil OR safflower oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)
chili oil
coconut oil Substitutes: canola oil (much lower in saturated fat) OR corn oil (much lower in saturated fat)
cooking spray (includes vegetable oil spray, olive oil spray, and butter-flavored spray)
corn oil Substitutes: canola oil OR safflower oil OR soybean oil OR peanut oil (not as good as corn oil for deep-frying--has a lower smoke point) OR cooking spray (for greasing pans)
dende oil
expressed almond oil
grapeseed oil Notes: This oil is pricey, but it has the highest smoke point of any oil, which makes it ideal for sautéing or frying over high heat. It's also a good salad oil. Some claim that it reduces the risk of heart disease by reducing LDL (bad cholesterol) levels in the body. Substitutes: avocado oil (also has very high smoke point) OR safflower oil OR sunflower oil OR peanut oil OR corn oil OR soy oil
hazelnut oil Notes: Nut oils are best used in cold dishes, as heat destroys their delicate flavor. Store in the refrigerator. Substitutes: walnut oil OR almond oil OR extra virgin olive oil
hot chili oil = chili oil Notes: Chinese cooks sometimes add a drop or so of this to dishes in order to heat them up. Look for small bottles of this in Asian markets and large supermarkets. To make your own: Visit the Hot Chili Oil recipe posting on Recipehound.com. Substitutes: sesame chili oil OR 2 parts salad oil + 1 part cayenne pepper
mustard oil Where to find: Indian markets
oil Substitutes: shortening (use ¼ more) OR (in baking) fold stiffly beaten egg whites into the batter. OR cooking spray (for greasing pans)
olive oil Varieties: (ranked from highest to lowest quality) extra-virgin, superfine, fine, virgin, and pure Substitutes: walnut or almond or hazelnut oil (for cold dishes and salads) OR corn or peanut oil (for sauteing) OR cooking spray (for greasing pans)
olive oil spray Substitutes: other cooking sprays OR olive oil (use a pastry brush to apply it to pans if you're trying to reduce your fat intake)
palm oil = dende oil (dendê oil) Notes: This bright orange palm oil is a staple in Brazilian cuisine, but very high in saturated fat. Substitutes: annatto oil (Not as flavorful, but it has a similar color and is lower in saturated fat.) OR peanut oil (This is lower in saturated fat, but it lacks dendê oil's distinctive color. To compensate, add ground annatto seeds to the oil.)
peanut oil Substitutes: corn oil OR soybean oil OR safflower oil OR canola oil OR other vegetable oil OR cooking spray (for greasing pans)
rapeseed oil
roasted garlic oil Substitutes: 1 C vegetable oil + 1/2 teaspoon minced garlic
safflower oil Substitutes: canola oil OR corn oil OR soybean oil OR peanut oil (not as good as safflower oil for deep frying--has a lower smoke point) OR cooking spray (for greasing pans)
salad oil
schmaltz To make your own: 1 C: Cook 1 quart raw chicken or goose fat and skins + 1 chopped onion, then strain out and discard onion and skins Substitutes: corn oil (use more)
sesame chili oil To make your own: Cook equal parts crushed red chili peppers and sesame oil until peppers begin to blacken, let sit for several hours and strain. Substitutes: hot chili oil OR sesame oil
sesame oil (includes light sesame oil and stronger dark sesame oil) Substitutes: Cook 1/4 cup toasted sesame seeds plus one cup sunflower seed oil (or other vegetable oil) for two minutes, mix well in a blender, then let stand for at least two hours, then strain out the seeds with cheesecloth or towel. (This is adapted from a recipe given in Jennifer Brennan's excellent book, The Cuisines of Asia. See my sources.) Notes: Sesame oil has a low smoke point and is relatively expensive, so it's not good for frying.
soybean oil Substitutes: corn oil OR canola oil OR safflower oil OR peanut oil (not as good as soybean oil for deep-frying--has a lower smoke point) OR cooking spray (for greasing pans)
sunflower oil Substitutes: walnut oil (in a salad dressing) OR safflower oil OR canola oil OR grapeseed oil OR corn oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)
sweet almond oil
tempura oil To make your own: blend equal parts sesame oil and soybean oil
vegetable oil = salad oil Substitutes: corn oil OR safflower oil OR melted shortening OR cooking spray (for greasing pans)
vegetable oil spray Notes: Pam is a well-known brand. To make your own: Combine equal parts liquid lecithin and vegetable (or olive) oil, store in pump spray bottle. Substitutes: other cooking sprays OR vegetable oil (use a pastry brush to apply it to pans if you're trying to reduce your fat intake)
walnut oil = huile de noix Substitutes: hazelnut oil OR almond oil OR sunflower oil OR extravirgin olive oil Cooking notes: Nut oils are best used in cold dishes; heat destroys their delicate flavor.
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Equivalents and Health notes
1 pound solid fat = 2 C
Nutritionists recommend that we cut down on saturated fats and cholesterol. Fats ranked in order of saturated fat content: coconut oil, butter, palm oil, animal fat, cottonseed oil, vegetable shortening, margarine, soybean oil, olive oil, peanut oil, corn oil, sunflower oil, safflower oil, canola oil. Fats with cholesterol: butter, animal fat.
almond oil = expressed almond oil = huile d'amande = sweet almond oil Substitutes: hazelnut oil OR walnut oil OR vegetable oil OR extra virgin olive oil Cooking notes: Nut oils are best used in cold dishes; heat destroys their delicate flavor.
annatto oil = annato oil = annatto seed oil To make your own: Heat one part annatto seeds and two parts vegetable oil until the seeds turn the oil a deep orange, then strain out and discard the seeds. Substitutes: grapeseed oil (lacks mild flavor and distinctive coloring of annatto oil; consider adding yellow and/or red food coloring to other, water-based liquids in dish)
avocado oil Substitutes: grapeseed oil (for high heat cooking)
bacon grease = bacon fat Notes: This is the fat that remains in the pan after cooking bacon. It's very flavorful, but high in cholesterol.
butter-flavored spray Substitutes: other cooking sprays OR butter
canola oil = rapeseed oil = lear oil Notes: Canola oil is a versatile, neutral-tasting oil that is very low in saturated fat. Puritan is a well-known brand. Substitutes: corn oil OR safflower oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)
chili oil
coconut oil Substitutes: canola oil (much lower in saturated fat) OR corn oil (much lower in saturated fat)
cooking spray (includes vegetable oil spray, olive oil spray, and butter-flavored spray)
corn oil Substitutes: canola oil OR safflower oil OR soybean oil OR peanut oil (not as good as corn oil for deep-frying--has a lower smoke point) OR cooking spray (for greasing pans)
dende oil
expressed almond oil
grapeseed oil Notes: This oil is pricey, but it has the highest smoke point of any oil, which makes it ideal for sautéing or frying over high heat. It's also a good salad oil. Some claim that it reduces the risk of heart disease by reducing LDL (bad cholesterol) levels in the body. Substitutes: avocado oil (also has very high smoke point) OR safflower oil OR sunflower oil OR peanut oil OR corn oil OR soy oil
hazelnut oil Notes: Nut oils are best used in cold dishes, as heat destroys their delicate flavor. Store in the refrigerator. Substitutes: walnut oil OR almond oil OR extra virgin olive oil
hot chili oil = chili oil Notes: Chinese cooks sometimes add a drop or so of this to dishes in order to heat them up. Look for small bottles of this in Asian markets and large supermarkets. To make your own: Visit the Hot Chili Oil recipe posting on Recipehound.com. Substitutes: sesame chili oil OR 2 parts salad oil + 1 part cayenne pepper
mustard oil Where to find: Indian markets
oil Substitutes: shortening (use ¼ more) OR (in baking) fold stiffly beaten egg whites into the batter. OR cooking spray (for greasing pans)
olive oil Varieties: (ranked from highest to lowest quality) extra-virgin, superfine, fine, virgin, and pure Substitutes: walnut or almond or hazelnut oil (for cold dishes and salads) OR corn or peanut oil (for sauteing) OR cooking spray (for greasing pans)
olive oil spray Substitutes: other cooking sprays OR olive oil (use a pastry brush to apply it to pans if you're trying to reduce your fat intake)
palm oil = dende oil (dendê oil) Notes: This bright orange palm oil is a staple in Brazilian cuisine, but very high in saturated fat. Substitutes: annatto oil (Not as flavorful, but it has a similar color and is lower in saturated fat.) OR peanut oil (This is lower in saturated fat, but it lacks dendê oil's distinctive color. To compensate, add ground annatto seeds to the oil.)
peanut oil Substitutes: corn oil OR soybean oil OR safflower oil OR canola oil OR other vegetable oil OR cooking spray (for greasing pans)
rapeseed oil
roasted garlic oil Substitutes: 1 C vegetable oil + 1/2 teaspoon minced garlic
safflower oil Substitutes: canola oil OR corn oil OR soybean oil OR peanut oil (not as good as safflower oil for deep frying--has a lower smoke point) OR cooking spray (for greasing pans)
salad oil
schmaltz To make your own: 1 C: Cook 1 quart raw chicken or goose fat and skins + 1 chopped onion, then strain out and discard onion and skins Substitutes: corn oil (use more)
sesame chili oil To make your own: Cook equal parts crushed red chili peppers and sesame oil until peppers begin to blacken, let sit for several hours and strain. Substitutes: hot chili oil OR sesame oil
sesame oil (includes light sesame oil and stronger dark sesame oil) Substitutes: Cook 1/4 cup toasted sesame seeds plus one cup sunflower seed oil (or other vegetable oil) for two minutes, mix well in a blender, then let stand for at least two hours, then strain out the seeds with cheesecloth or towel. (This is adapted from a recipe given in Jennifer Brennan's excellent book, The Cuisines of Asia. See my sources.) Notes: Sesame oil has a low smoke point and is relatively expensive, so it's not good for frying.
soybean oil Substitutes: corn oil OR canola oil OR safflower oil OR peanut oil (not as good as soybean oil for deep-frying--has a lower smoke point) OR cooking spray (for greasing pans)
sunflower oil Substitutes: walnut oil (in a salad dressing) OR safflower oil OR canola oil OR grapeseed oil OR corn oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)
sweet almond oil
tempura oil To make your own: blend equal parts sesame oil and soybean oil
vegetable oil = salad oil Substitutes: corn oil OR safflower oil OR melted shortening OR cooking spray (for greasing pans)
vegetable oil spray Notes: Pam is a well-known brand. To make your own: Combine equal parts liquid lecithin and vegetable (or olive) oil, store in pump spray bottle. Substitutes: other cooking sprays OR vegetable oil (use a pastry brush to apply it to pans if you're trying to reduce your fat intake)
walnut oil = huile de noix Substitutes: hazelnut oil OR almond oil OR sunflower oil OR extravirgin olive oil Cooking notes: Nut oils are best used in cold dishes; heat destroys their delicate flavor.
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Equivalents and Health notes
1 pound solid fat = 2 C
Nutritionists recommend that we cut down on saturated fats and cholesterol. Fats ranked in order of saturated fat content: coconut oil, butter, palm oil, animal fat, cottonseed oil, vegetable shortening, margarine, soybean oil, olive oil, peanut oil, corn oil, sunflower oil, safflower oil, canola oil. Fats with cholesterol: butter, animal fat.
