A couple of months ago, my husband mentioned to me, I think we should try avocado oil. He read that it has a higher smoke point than other oils, and is a healthier option for frying. I honestly hadn’t ever given it thought. I use extra virgin olive oil for almost everything- though depending on the cuisine, I’ll reach for sesame oil, butter, or ghee, too. But in general I’m team olive oil all the way.  

I bought a bottle of avo oil shortly after his comments, and it sat on the shelf. And sat, and sat. I wasn’t sure how to incorporate it into my cooking, or despite his original note, really even why I should. I just don’t do a lot of deep frying or high-heat cooking.

I caught a glance at it on the shelf a little while back, and decided I needed to do a little digging and experimenting. And I’m glad I did! It will never replace my beloved olive oil, but I have grown to love avocado oil’s buttery rich flavor in vinaigrettes, to grease the pan for quick sautés, and yes, even baking!

There are a couple of things you should know before making your first purchase and cracking open the bottle. Like, what’s the difference between virgin, cold-pressed, and refined avocado oil and which to choose? Here’s the 411 on the types of oil, plus the do’s and don’ts you’ll want to be aware of. Once you’ve got the lay of the land, I think you’ll enjoy incorporating this alternative cooking oil into your cuisine. 

Which Avocado Oil to Choose… Virgin, Cold-Pressed or Refined?

There are three main types of avocado oil available, and the type you should purchase depends on what you plan to use it for. 

• Virgin avocado oil is made without the use of chemicals or heat to extract the oil, and therefore it retains many of the avocado’s nutrients. It has a rich, buttery avocado flavor, but is pricier than the other varieties. 
• Cold-pressed avocado oil uses low heat to extract the oil, therefore will retain many of the nutrients, but not as much as virgin. Because the extraction process is easier, it is less expensive, and still retains some of that buttery taste.
• Refined avocado oil uses both high heat and a chemical process to extract the oil, making it the least expensive option, but also rendering it the least nutritious. Still, it has the benefit of having the highest smoke point, at over 500 F. If you are deep frying or cooking in a wok at very high temps, this could be your best option. 

Storage

Unopened, a bottle of avocado oil will last 2 years. Once opened, keep it in a cool location away from direct light, and it will last for 6 months. Because I don’t use it on a regular basis, I tend to pop my bottle in the fridge for extended storage. 

Avocado Oil Do’s

• Do use virgin avocado oil to make tasty vinaigrettes or drizzle on steamed or fresh vegetables. Virgin and cold-pressed can also be used for low-heat sautés.
• Do try it in my oatmeal raisin cookies! It makes them chewy and delicious, and helps keep the raisins moist. Then keep a look-out in my recipe box. I just might add a cake to the repertoire!

Avocado Oil Don’ts

• Don’t use it too often. Avocado oil is high in Omega 6 fatty acids. While these are very important fatty acids, supporting brain function, bone health, skin and hair growth, some research has shown they can also cause inflammation in higher concentrations. Experts suggest a balance of omega 6 and omega 3 acids, which are found in things like salmon and other seafood. 
• Don’t swap avocado oil 1-for-1 with butter when baking. It is not solid at room temperature, and will not behave the same way in cakes or other baked goods.