oil – as needed
Oils are calorie-dense at approximately 120 calories per tablespoon and composed entirely of fat; nutritional value varies by type—olive oil contains heart-healthy monounsaturated fats and polyphenols, while others vary in saturated, monounsaturated, and polyunsaturated fat composition.
About
Oil is a lipid extracted from plant seeds, nuts, fruits, or legumes through mechanical pressing, expeller pressing, or solvent extraction. Oils are composed primarily of triglycerides—esters of glycerol and fatty acids—and vary significantly in their fatty acid composition, flavor, smoke point, and culinary applications. Common culinary oils include olive, vegetable, canola, sunflower, coconut, sesame, and avocado, each with distinct chemical profiles, flavor characteristics, and heat stability. The term "oil" generally refers to lipids that remain liquid at room temperature, distinguishing them from fats, which are solid at room temperature, though this distinction varies by climate and storage conditions.
Culinary Uses
Oils serve multiple fundamental functions in cooking: as a cooking medium (frying, sautéing, roasting), a flavor component (infused oils, dressings, finishing oils), an emulsifier (in vinaigrettes and mayonnaise), and a moisture provider (in baking). Different oils are selected based on intended use; refined, high-smoke-point oils (vegetable, canola) suit high-heat applications, while delicate, low-smoke-point oils (extra virgin olive, sesame, walnut) are reserved for finishing dishes, dressings, and cold preparations. Oils are fundamental to cuisines worldwide: Mediterranean cooking relies on olive oil, Southeast Asian cooking features sesame and coconut oil, and many Western cuisines employ neutral vegetable or canola oils for general cooking.