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Your Guide to Good Oils

Aim for the healthier Polyunsaturated or Monounsaturated oils. Good oils and fats (e.g. olive oil) support your health and protect your heart. Bad oils and fats (e.g. saturated oils found in potato chips, packaged cakes) increase your cholesterol and your risk factor for some diseases. 

The more refined the oil the higher the smoke point (that is the hotter you can heat the oil):

  • Extra Virgin Olive Oil 191ºC
  • Virgin Olive Oil 199ºC
  • Light Olive Oil 242ºC


Polyunsaturated Good Oils

  • Safflower Oil - Vitamin E, use in dressings
  • Sunflower, and Soybean Oils - rich in Omega-3 and Omega-6, good for frying and sauteeing


Monounsaturated Good Oils

  • Rice Bran Oil - Vitamin E, good for high temp cooking
  • Grapeseed Oil - contains linoleic, an essential fatty acid, fine for high heat cooking
  • Olive Oil - heart-healthy, we use this in everything - salads, frying, high heat cooking, healthiest oil  (we think!)
  • Peanut Oil - frying and sauteeing, used in Asian cooking 
  • Macadamia Nut Oil - heart-friendly, vitamin E, Omega-3, Omega-6, oleic, linolenic, linoleic and palmitoleic acids, you can cook in very high temps
  • Avocado Oil - Vitamin E, use as drizzle or in dressings