Oils & Cooking Sprays

almond oil = expressed almond oil = huile d'amande = sweet almond oil.
Substitutes: hazelnut oil OR walnut oil OR vegetable oil OR extra virgin olive oil Cooking notes: Nut oils are best used in cold dishes; heat destroys their delicate flavour.

annatto oil = annato oil = annatto seed oil. To make your own: Heat one part annatto seeds and two parts vegetable oil until the seeds turn the oil a deep orange, then strain out and discard the seeds. Substitutes: grapeseed oil (lacks mild flavour and distinctive colouring of annatto oil; consider adding yellow and/or red food colouring to other, water-based liquids in dish)

avocado oil Substitutes: grapeseed oil (for high heat cooking)

bacon grease = bacon fat Notes: This is the fat that remains in the pan after cooking bacon. It's very flavourful, but high in cholesterol.

butter-flavoured spray Substitutes: other cooking sprays OR butter

canola oil = rapeseed oil = lear oil Notes: Canola oil is a versatile, neutral-tasting oil that is very low in saturated fat. Substitutes: corn oil OR safflower oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)

chili oil see: hot chili oil

coconut oil Substitutes: canola oil (much lower in saturated fat) OR corn oil (much lower in saturated fat)

cooking spray (includes vegetable oil spray, olive oil spray, and butter-flavoured spray)

corn oil Substitutes: canola oil OR safflower oil OR soybean oil OR peanut oil (not as good as corn oil for deep-frying--has a lower smoke point) OR cooking spray (for greasing pans)

dende oil = palm oil

expressed almond oil see: almond oil

grapeseed oil Notes: This oil is pricey, but it has the highest smoke point of any oil, which makes it ideal for sautéing or frying over high heat. It's also a good salad oil. Some claim that it reduces the risk of heart disease by reducing LDL (bad cholesterol) levels in the body. Substitutes: avocado oil (also has very high smoke point) OR safflower oil OR sunflower oil OR peanut oil OR corn oil OR soy oil

hazelnut oil Notes: Nut oils are best used in cold dishes, as heat destroys their delicate flavour. Store in the refrigerator. Substitutes: walnut oil OR almond oil OR extra virgin olive oil

hot chili oil = chili oil Notes: Chinese cooks sometimes add a drop or so of this to dishes in order to heat them up. Look for small bottles of this in Asian markets and large supermarkets. To make your own: Visit the Hot Chili Oil recipe posting on Recipehound.com. Substitutes: sesame chili oil OR 2 parts salad oil + 1 part cayenne pepper

huile d'amande = almond oil

huile de noix = walnut oil

mustard oil Where to find: Indian markets
oil Substitutes: shortening (use ¼ more) OR (in baking) fold stiffly beaten egg whites into the batter. OR cooking spray (for greasing pans)

olive oil Varieties: (ranked from highest to lowest quality) extra-virgin, superfine, fine, virgin, and pure Substitutes: walnut or almond or hazelnut oil (for cold dishes and salads) OR corn or peanut oil (for sauteing) OR cooking spray (for greasing pans)

olive oil spray Substitutes: other cooking sprays OR olive oil (use a pastry brush to apply it to pans if you're trying to reduce your fat intake)

palm oil = dende oil (dendê oil) Notes: This bright orange palm oil is a staple in Brazilian cuisine, but very high in saturated fat. Substitutes: annatto oil (Not as flavourful, but it has a similar colour and is lower in saturated fat.) OR peanut oil (This is lower in saturated fat, but it lacks dendê oil's distinctive colour. To compensate, add ground annatto seeds to the oil.)

peanut oil Substitutes: corn oil OR soybean oil OR safflower oil OR canola oil OR other vegetable oil OR cooking spray (for greasing pans)

rapeseed oil = neutral-tasting oil that is very low in saturated fat but has known health issues, NOT recommendable for human consumption! Substitutes: corn oil OR safflower oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)

roasted garlic oil Substitutes: 1 C vegetable oil + 1/2 teaspoon minced garlic

safflower oil Substitutes: canola oil OR corn oil OR soybean oil OR peanut oil (not as good as safflower oil for deep frying--has a lower smoke point) OR cooking spray (for greasing pans)

salad oil
schmaltz To make your own: 1 C: Cook 1 quart raw chicken or goose fat and skins + 1 chopped onion, then strain out and discard onion and skins Substitutes: corn oil (use more)

sesame chili oil To make your own: Cook equal parts crushed red chili peppers and sesame oil until peppers begin to blacken, let sit for several hours and strain. Substitutes: hot chili oil OR sesame oil

sesame oil (includes light sesame oil and stronger dark sesame oil) Substitutes: Cook 1/4 cup toasted sesame seeds plus one cup sunflower seed oil (or other vegetable oil) for two minutes, mix well in a blender, then let stand for at least two hours, then strain out the seeds with cheesecloth or towel. Notes: Sesame oil has a low smoke point and is relatively expensive, so it's not good for frying.

soybean oil Substitutes: corn oil OR canola oil OR safflower oil OR peanut oil (not as good as soybean oil for deep-frying--has a lower smoke point) OR cooking spray (for greasing pans)

sunflower oil Substitutes: walnut oil (in a salad dressing) OR safflower oil OR canola oil OR grapeseed oil OR corn oil OR soybean oil OR peanut oil OR cooking spray (for greasing pans)

sweet almond oil

tempura oil To make your own: blend equal parts sesame oil and soybean oil

vegetable oil = salad oil Substitutes: corn oil OR safflower oil OR melted shortening OR cooking spray (for greasing pans)

vegetable oil spray To make your own: Combine equal parts liquid lecithin and vegetable (or olive) oil, store in pump spray bottle. Substitutes: other cooking sprays OR vegetable oil (use a pastry brush to apply it to pans if you're trying to reduce your fat intake)

walnut oil = huile de noix. Substitutes: hazelnut oil OR almond oil OR sunflower oil OR extravirgin olive oil Cooking notes: Nut oils are best used in cold dishes; heat destroys their delicate flavour.

Equivalents and Health notes

1 pound solid fat = 2 C

Nutritionists recommend that we cut down on saturated fats and cholesterol. Fats ranked in order of saturated fat content: coconut oil, butter, palm oil, animal fat, cottonseed oil, vegetable shortening, margarine, soybean oil, olive oil, peanut oil, corn oil, sunflower oil, safflower oil, canola oil. Fats with cholesterol: butter, animal fat.