Fat
Choosing the right fat for the right cooking application is essential.
EVOO
I recommend using this oil for salad dressing or moderate heat methods. The smoke point is around 375˚F, which means you can sauté vegetables or roast vegetables at around 350˚to 375˚F. However, this oil will start to breakdown and will burn if you’re searing meat or roasting vegetables at 400˚to 450˚F. I like to use this oil when I want to a buttery olive oil flavor to shine through such as salad dressings.
You want to choose an oil that is closest to where you’re from. I’m live in California, so I always choose California Olive Ranch. Often when oils are exported from Spain or Italy they’re diluted with other oils and you’re not getting a true extra-virgin-olive-oil. However, if you live in Spain or Italy, it is easy to find true oils that have not been adulterated. Also, why pay for an oil that was shipped across the sea.
Out of all the oils on the market, extra-virgin-olive-oil is the most well-studied and has shown to prevent inflammation and improve cholesterol. Therefore, it is important to strive to get a olive oil that has not been altered.
Avocado Oil
For searing meat, frying shallots or for roasting crispy broccoli above 375˚F, I recommend avocado oil. This oil is ideal as it can go up to temperatures of 500˚F. It is a neutral flavored oil and can be used with any type of cuisine. While it is a newer oil on the market, it is less studied compared to other oils. However, it is less inflammatory compared to corn, peanut, grapeseed or vegetable oil as it has a lower omega 6 to omega 3 ratio.
Finishing Oil
This is an oil I like to drizzle on burrata or toss with peppery arugula. Due to its beautiful flavor, I do not use this oil for sautéing, roasting, frying etc. If you heat a high quality oil, it burns very easily and loses its flavor. Instead, I use it to finish dishes once they’re already cooked.
Your finishing oil should be your most expensive oil. I really am a fan of the California Olive Ranch oils. The first time I had this oil was with crusty ciabatta at a restaurant. Other popular brands of finishing oils are Laudemio, Brightland and anything you can afford.
Since I don’t use finishing oils in my daily cooking of sautéing and roasting, I tend to purchase a small bottle. Oils go rancid very easily so I make sure I use it up within 3 months.
Grass-fed Butter
I don’t usually cook with a ton of butter as it makes dishes heavy. However, when I do I want the highest quality butter. This butter has a rich flavor. Because the cows eat grass instead of a corn diet, it is less inflammatory compared to generic butter. I like to top steak with compound butter or emulsify my eggs with butter. There is nothing better than a slice of hearty bread with a smear of butter.