Ghee Clarified ButterGhee is probably my favorite cooking oil. It was traditionally used in India for ayurvedic cooking. I use it the most because it has wonderful health benefits only if you get grassfed ghee. I like this brand and has a rather high smoke point. A, D, and K2. It is also rich in CLA conjugated linoleic acid the essential fatty acid found almost exclusively in grass fed animals which is now believed to protect against cancer, heart disease, and type II diabetes. Because the milk solids have been removed from ghee, this means that casein and lactose, the elements in dairy that many people are sensitive to, have been removed. Often, those with dairy sensitivities can tolerate ghee consult a doctor if you have a severe allergy. The removal of the milk solids also allows you to use ghee at a higher temperature up to 4. I use ghee for any cooking in a skillet like stir fries, scrambled eggs, sauteed veggies, etc. Smoke Point 4. 25 4. Where to buy This is the brand I like. You can also make your own from butter. Not only does coconut oil have a wonderful flavor that goes great with any sweet baked good or even some savory dishes especially thai food it also has wonderful health benefits. Sometimes cooking with this oil brings a coconutty flavor to the dish, but I have used it successfully in many dishes with other dominant flavors that mask the coconut flavor. You can also use refined coconut oil like this one if you dont want any coconut flavor. Frequently asked questions about cooking oils how to store cooking oil, cooking oil ingredients, how to cook with oil and where to buy Mazola products. What type of oil should I use is a question weve been hearing a lot lately. There are so many different types of oil to choose from, and rumors and opinions. Coconut oil has been said to aid in weight loss, support heart health, boost metabolism and benefit skin source. For a great resource on repairing metabolism naturally check out one of my favorite books on the subject The Nourished Metabolism. Raw virgin coconut oil is best used in low temperature cooking or baking. Refined coconut oil has a higher smoke point and less of a coconut flavor. Refined coconut oil may have a bit fewer health benefits than virgin coconut oil, but it is still a healthy option for high heat cooking. Oils For Cooking' title='Oils For Cooking' />When looking for coconut oil make sure that it is not hydrogenated or treated with hexane. Smoke point Virgin, raw or unrefined 2. Refined 4. 00 4. Olive oil is a heart healthy fat that that contains beneficial antioxidants and has also been shown to have anti inflammatory properties. It is best used for cold food like salad dressing or drizzling over foods, but can be used in some low heat cooking. Unfortunately, it has been discovered that some unsavory olive oil dealers have combined olive oil with cheap vegetable oils while still labeling the bottle as 1. I like this brand, otherwise you may unwittingly be consuming unhealthy oils. Read this article for more info on how make sure your olive oil is real. Smoke point 3. 20 3. Avocado oil is my favorite frying oil because it has such a high smoke point 4. However, it does contains a fair amount of omega 6 polyunsaturated fats which, in excess, can cause inflammation. Because of this, I dont use avocado oil as my everyday cooking oil, but it is a good choice for occasional use. I love to use it for my 5 minute healthy mayo recipe. I use this brand this one is also available at costco Read more about Omega 6 Omega 3 PUFAs here. Smoke point 4. 75 5. Palm oil sustainably sourcedPalm oil is a great healthy option for high heat cooking. It is made from the palm fruit which is native to Africa. There has been a lot of controversy surrounding palm oil because many palm oil plantations have contributed to the decimation of the rainforest. However, you can source responsible and sustainably harvested palm oil. This brand is fair trade, sustainable and orangutan safe meaning it has not contributed to the death of orangutans by destroying its habitat. See this article for more info about sustainably harvested palm oil. Smoke point 4. 30 4. Contrary to popular belief high quality grassfed butter can be good for you. Although the mainstream media is slow to catch up, the link between saturated fats, cholesterol and poor heart health has been disproven learn more about that here. Our bodies need dietary cholesterol to function properly. So, long story short, dont worry about pasture raised eggs or butter because your body and brain especially need cholesterol. Read more about the health of butter here. Make sure you source good quality grass fed butter. Organic raw grassfed butter is the best option I like Organic Pastures brand. Organic Valley pasture butter is a great option too. Kerrygold butter is also a solid choice that I use a lot since it is very affordable Kerrygold is also available at costco and trader joes for around 3 per 12 lb bar Click here to see what it looks like so you can add it to your shopping list. Butter should be used in low temperature cooking since the smoke point is 3. Smoke point 3. 25 3. Where to buy Butter is available at most grocery stores. I like this brand which is available at Trader Joes and Costco.