Vegetable oil can be substituted with several other oils that have a high heat level or a low heat level and there are several recipes that you should try!
Vegetable oil is an important ingredient in cooking, generally used for grilling, frying, sautéing, it can help grilled and fried foods become softer and moister.
For those of you as a housewife, you should know what are the best oils to replace cooking oil. When you run out or don’t have vegetable oil, you can use one of them as an ingredient to make your food.
Vegetable oils are the best substitutes for oils derived from animal products. This is an option for vegans. Vegetable oils are extracted from various seeds, fruits and nuts.
But for those of you who want something healthier than vegetable oil, there is the best substitute for vegetable oil that you can choose from. It will be the best choice for your cooking.
Read on until the end of this article to find out the best substitutes for vegetable oil and how to cook them.
Common ways to replace vegetable oil
Cooking on High Heat
Vegetable oil is an oil that can withstand high heat, meaning it can be used for high-temperature cooking before it burns or smokes. If you use vegetable oil for cooking at high temperatures, and are looking for a substitute, then here are some of the best vegetable oil alternatives that you can also use for cooking at high temperatures. You can use it for frying, grilling and sauteing.
1. Canola Oil
Canola oil is the least saturated vegetable oil. It can be the best substitute for vegetable oil for those of you who maintain a healthy heart. Canola oil is a vegetable oil that is extracted from the seeds of the canola plant.
This oil is great for many types of cooking and recipes and you can use it as a substitute for vegetable oil in a 1:1 ratio.
Also read: Diet for Gout: What to Eat, and What to Avoid
2. Safflower Oil
Safflower oil is also the best alternative to vegetable oil for those of you who use it for cooking at high temperatures. You can also use it in a 1:1 ratio in any substitute for vegetable oil.
This is an oil derived from the thistle-y plant, a plant related to sunflowers with a very neutral taste.
For cooking at high temperatures, you should choose unrefined safflower oil. If it has been purified then it is more suitable for making sauces or sauteing.
3. Peanut oil
The taste is neutral or mild, and it is made from nuts. Peanut oil is an oil with a high smoke point so it is good for use in a variety of dishes. Peanut oil also contains antioxidants and is beneficial for heart health.
For those of you who pay attention to heart health, make sure you choose an oil with antioxidant content and an oil that is resistant to high temperatures so it doesn’t get messy when frying.
For cooking and baking, you can use peanut oil in a ratio of 1:1.
4. Grapeseed Oil
It is also called grape oil and is among the best substitutes for vegetable oil. It can be used at high temperatures and survives high temperatures before smoking and burning or spoiling. The ratio is 1 to 1 like using safflower oil or canola oil.
In recipes using vegetable oil, you can use grape oil as an alternative to vegetable oil.
See too: Gum Drops Grapes: Facts, Nutrition and History
5. Sunflower oil
From the name we know that sunflower oil is a type of oil derived from sunflowers. Sunflower oil is the best substitute for vegetable oil.
You can use this oil for cooking at high temperatures. Good for frying, cooking, or grilling at high temperatures. You can use it in a 1:1 ratio. (See too: Health Benefits of Sunflowers and Its Seeds)
6. Soybean Oil
One of the best substitutes for vegetable oil is soybean oil. Soybean oil is famous for its omega 3 content and is also beneficial for bone health. Use in a 1:1 ratio wherever you use vegetable oil.
7. Avocado Oil
Avocado oil is extracted from the flesh of the avocado fruit and is a high temperature resistant oil, it is the best substitute for vegetable oil. The oil is similar to olive oil both in terms of its use or in terms of nutrition and benefits. (See too: How to Fry in Avocado Oil, Here’s a Guide!)
Avocado oil can lower blood cholesterol, withstand high temperatures, and is used 1:1 to replace vegetable oil.
8. Ghee
Ghee is butter that has been removed from the milk solids. For those of you who are allergic to milk, this is the best choice. Ghee is also one of the best substitutes for vegetable oil.
The smoke point of ghee is also high, the taste is rich and slightly spicy. This means that ghee can withstand high temperatures and can be used for cooking at high temperatures or baking at high temperatures. The oil stays healthy and doesn’t spoil or smoke.
See more: 8 Best Ghee Substitutes for Your Cooking
To replace vegetable oil, use 1:1 for each recipe you make.
9. Sesame Oil
It is an oil substitute for vegetable oil and it is great for cooking a variety of foods that require high heat because sesame oil is heat resistant. Sesame oil withstands high heat, so it doesn’t spoil easily when cooking a variety of foods.
Sesame has a distinctive and strong taste, so adding it in other dishes will give it a distinctive taste and enhance the taste of the food.
See too: The 13 Best Egg Wash Substitutes
Dressings, Sauteing and Sweating
These are some good oils to replace vegetable oil, but they are not suitable for high heat. Use only for low heat cooking purposes.
10. Olive oil
Next, the oil that you can use as a substitute for vegetable oil is olive oil. You can use olive oil as an ingredient to cook food on low to medium heat. Its use is also the same as other oils, namely 1:1.
Its use oil will not survive at high fire point. If you want to use olive oil, then it is best for various baking purposes. If you fry, then you can not use this oil because it is only suitable for low and medium heat. (See too: Benefits of Olive Oil for Health [Powerful])
Olive oil is also great for dressings and marinades, it’s also good for the heart.
11. Butter
Butter is also a great substitute for vegetable oil, you can also use it 1 to 1. This is only for use on medium to low heat oils in baking. Just melt it and let it cool and then you can add it to your recipe.
See also; 9 Healthy Substitutes for Butter Worth Trying
12. Margarine
If cooking on medium heat, in addition to butter, margarine is also a good substitute for vegetable oil in medium and low temperature dishes. Use it like you would use butter.
13. Flaxseed Oil
Flaxseed oil is not the best alternative to foods that are cooked at high temperatures. But this oil is good to use as a drizzle over food or over desserts. Try using it instead of vegetable oil in a ratio of 1:1
Baking
To cook grilled food, you don’t need oil with a low heat point. There are better oil substitutes for you to use. In baking, the use of oil is only as a moisturizer, so there are other ingredients that can be used. We can use ingredients such as fruit and vegetables instead of vegetable oil.
All the oils we mentioned above, you can use for baking except flaxseed oil, olive oil, and sesame. In addition, you can also use other materials as below:
14. Apple Sauce
One of the good substitutes for vegetable oil for cakes is applesauce, muffins, brownies, pastries. Use unsweetened applesauce and substitute 3/4 cup of applesauce for one cup of vegetable oil.
15. Coconut oil
Coconut oil is also the best solution to replace vegetable oil. In some recipes you can use coconut oil as a substitute for vegetable oil in a 1:1 ratio. But what you have to understand is that when you use coconut oil, you will get a slightly coconut-like taste.
16. Yogurt
Yogurt is another best substitute for vegetable oil, you can use plain yogurt or Greek yogurt. You can use it in baked goods, you can even get nutrients like protein, and calcium, use 1:1 instead of vegetable oil.
17. Fruit that is crushed or pureed
Fruits such as bananas, avocados, ash, pears, and sweet potatoes, are also ingredients that can replace vegetable oil, but you have to grind them first. This cream mixture provides moisture to the baked goods, you can use 1:1 but can change the color and texture.
18. Mayonnaise
If you are making baked goods such as cakes, then mayonnaise is one of the best substitutes for vegetable oil. This will give it an extra moist and decadent texture, use it in a 1:1 ratio and enjoy the deliciousness.
19. Pureed Veggies
Lightly flavored mixes like cauliflower and beetroot mix and zucchini can also be great substitutes for vegetable oil. Use seasoned, cooked, or pureed vegetables in your recipe, then enjoy a moist snack with good nutritional value.
20. Shortening
The shortening can also be a substitute for vegetable oil, but it is not a great substitute for health. Shortening contains a lot of cholesterol, so although it can replace vegetable oil it is not the best.
You can use melted shortening instead of 1:1 vegetable oil.
21. Sour Cream
Another best substitute for vegetable oil is sour cream. It is somewhat similar to yogurt and mayonnaise. Its use to replace vegetable oil is 1:1, this will give a sharp taste to your grilled food.
These are some of the best substitutes for vegetable oil that you can use for cooking at high temperatures, for use at low heat points and some of the best substitutes for grilling.
