Upgrade Your Cooking Oils: What I Use for High-Heat, Dressings, and Baking
When you’re building an intentional kitchen that supports your health goals, every ingredient matters — but so does every product. One of the most overlooked ways to elevate both your cooking and your space? Upgrading your oils.
We all use them daily, even — but it’s easy to fall into the habit of whatever’s cheapest or most convenient. — They affect our health, energy, and even progress with weight loss. Low-quality oils are often highly processed, inflammatory, and calorie-dense, with little nutritional value. Compared to proteins or complex carbs, fats pack in more than twice the calories per gram, which means that even small amounts of poor-quality oils can quietly derail your health and weight-loss goals.
This post isn’t about the deep nutritional science (though I do love that side — and you can read more in this article HERE). This one’s about practical upgrades — how the oils you use (and how you store them) can quietly transform your kitchen into a space that supports ease, style, and nourishment.
1. For High-Heat Cooking: Avocado Oil
If you sauté, roast, or stir-fry regularly, you need a high-smoke-point oil. Avocado oil is neutral in taste, naturally abundant in healthy fats that we all seek, and can maintain stability at high temperatures of up to 500°F cooking without breaking down its molecules, remaining safe without becoming toxic.
How I Use It:
- Weeknight stir-fries and roasted veggies
- Seared proteins like chicken or salmon
- Air fryer recipes
- Scrambled and poached eggs
Why It’s an Upgrade:
- It doesn’t leave a greasy smell in the kitchen
- Clean burn, no aftertaste
- Comes in glass bottles or BPA-free sprays
Fun fact: If you cook onions in avocado oil, your onions will turn green
📦 Amazon Pick: Chosen Foods Avocado Oil – Cold-Pressed
2. For Dressings & Drizzling: Extra Virgin Olive Oil (EVOO)
EVOO is one of those kitchen staples that feels elevated even before you open it. I use it in salad dressings, dips, and to finish cooked dishes with a bit of drizzle.
How I Use It:
- Vinaigrettes with lemon or balsamic for my salads
- Drizzled on roasted vegetables or soups when they need little freshness
- Homemade dip recipes like hummus and tzatziki sometimes
Why It’s an Upgrade:
- Adds authentic, rich flavor (grassy, peppery, fresh)
- Antioxidant-rich and heart-healthy
- Better than store-bought salad dressings, packed with hidden sugars
📦 Amazon Pick: Kirkland EVOO
3. For Baking or Occasional Rich Flavor: Ghee or Coconut Oil
Forget about cooking with butter, we have healthier and more delicious options. Ghee and Coconut oil. There’s something cozy about using ghee or coconut oil — they bring warmth, a little indulgence, and depth of flavor. These aren’t everyday oils in my kitchen, but I keep them stocked for occasional banana bread.
How I Use Them:
- Ghee for sautéing spices or baking
- Coconut oil in pancakes, granola, or energy bites
Why It’s an Upgrade:
- Ghee has a long shelf life, a high smoke point, and is rich in antioxidants
- Coconut oil adds beautiful texture and subtle flavor, and is packed with healthy fats
- They both have rich and delicious flavors
📦 Amazon Picks:
A Note on Storage: Function Meets Aesthetic
If you’ve seen my pantry, you know I love a calm, intentional space. That extends to oils, too. I decant my olive oil into a small dispenser I keep by the stove on a flat marble tray, and store larger refill bottles in the pantry, always away from light and heat.
Little upgrades make a big difference. When oils are easily accessible, stored beautifully, and chosen with purpose, they become more than just pantry staples. They become kitchen allies.
A Small Change That Changes Everything
Upgrading your cooking oils doesn’t mean filling your pantry with trendy ingredients; these are traditional classics that many cultures have been using for years. It means choosing high-quality basics that serve your life, whether you’re cooking for your kids, batch-prepping for the week, or making something simple and nourishing just for yourself.
If you’re rethinking your kitchen setup, this is an easy and impactful place to start.
Start with one bottle. Your meals will taste better. Your space will feel calmer. And over time, these little upgrades create significant change.
