You’ll see that many of my recipes include “oil/butter” as an ingredient. I leave it open-ended for the cook, but I’ll share here what my choices are for oils and butters in food preparation.
I primarily use the following oils/butters for the following applications:
Unrefined coconut oil/butter or organic butter- for cooking purposes- stovetop or baking. These are the most heat-stable fats, so they are the ones best suited for cooking at high temperatures.
Extra virgin olive oil- for making dressings and for some cooking. When I use olive oil for sauteing, I add onions or garlic to protect the oil. Olive oil doesn’t weather high temperatures as well on its own.
Unrefined flax oil- for cold application (dressings, dips, smoothies) or for drizzling over salads or cooked dishes. We make a great “healthy butter” that is a 50/50 mix of flax oil and coconut butter. Just soften the coconut butter, add the flax oil, mix well and then refrigerate. This is great on rice, potatoes, steamed veggies, biscuits, pancakes, etc.