Are You Using the Wrong Cooking Oil? A Recipe Expert Explains Which Oil to Use
The era of “house olive oil” is truly over. Following news this week that a bottle of £450 olive oil released at Selfridges sold out in record time, what was once a cooking essential has now become a symbol of luxury status. However, as shoppers start to treat their oil bottles like fine wine cellars, home cooks could potentially be wasting their expensive oils on the wrong dishes.
Cooking oil is one of the most misunderstood kitchen ingredients. As home cooking evolves in 2026, it is important to understand the culinary science behind cooking oils, including which are best for high-heat cooking and which are suited for finishing dishes.
With most home cooks believing one type of cooking oil suits all occasions, HelloFresh, the world’s leading meal box provider, reveals which oils you should be using for different types of cooking to unlock better flavour and texture.
“Using the wrong cooking oil is like using a hammer to tighten a screw,” says Mimi Morley, Senior Recipe Development Manager at HelloFresh. “For example, if you use a delicate extra virgin olive oil for a high-heat stir-fry, you aren’t just losing the flavour, you’re actually going to add a bitter, burnt taste that could overpower the dish. If you want to use olive oil for cooking, use a light or refined olive oil.”
Mimi adds, “We often see home cooks hesitant of high-heat cooking because of splattering, but more often than not the real culprit here is the choice of oil. When it comes to purchasing cooking oil, consumers often stick to one oil they know and rarely put in consideration into their choice, and this is a rookie mistake.”
Mimi’s Guide to Oil Pairing
High Heat – Rapeseed Oil, a Light/Refined Olive Oil, Sunflower Oil, or Ghee
“These are the oils that can cope with heat best,” Mimi adds. “Additionally, because they are fairly neutral, they don’t fight with additional spices or flavours. They are also ideal for those dishes that require a golden, crispy crunch as the oil doesn’t break down. For dishes that require extreme heat, avocado oil can be used”.
Mimi adds, “From a health perspective, rapeseed is a hidden gem. It actually has the lowest saturated flat of all cooking oils and is packed with Omega-3, making it great for the heart. Hillfarm is my favourite brand (https://hillfarmoils.com)”.
Medium Heat – Sesame Oil or Butter
“When cooking foods on a medium heat, you’re focussing less on texture but more on flavour,” Mimi says. “Butter can be ideal for this temp range as it adds a delicious richness to a dish.”
“For Asian-inspired meals, I would recommend using sesame oil which essentially acts as a seasoning rather than a cooking fat. Adding sesame oil towards the end of a stir-fry adds a tasty punch, rather than using it at the beginning where the screaming hot wok could remove the delicate notes.” Mimi also adds, “sesame oil is rich in antioxidants like sesamol which are great for cell protection.”
Low Heat/No Heat – Extra Virgin Olive Oil
“Unlike classic olive oil, extra virgin olive oil is high-quality and unrefined that is damaged by heating and best suited for dressings and final finishes,” says Mimi. “Drizzled over a salad or added to a vinaigrette, the peppery flavours remain the star of the show.”
Mimi adds, “Despite an old myth, extra virgin olive oil is suitable for cooking at lower heats such as sauteing. Loaded with polyphenols and vitamin E, using this oil on low heats keeps the nutritional benefits intact.”
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