Extra virgin olive oil has one of the lowest smoke points of all oils at 325-375ºF (the smoke point is the point at which the fat molecules within the oil begin to degrade and smoke). This makes it perfect for mid-high heat cooking like sautéing or simmering. But what's one to do when the almighty EVOO can't be found? After a brief lapse of sheer panic, take another look at your kitchen, because chances are good that you have another ingredient that'll do the trick. If you're in a pinch, here are the seven best olive oil substitutes and their never-ending uses.
1. Canola Oil
Benefits: Canola oil has one of the highest levels of monounsaturated fatty acids, which lower bad cholesterol and control blood glucose levels. As compared to many other cooking oils, canola also contains the lowest amount of saturated and trans fats. Many claim this vegetable-derived substance is one of the healthiest cooking oil out there.
Uses: While olive oil is the best option for lighter dishes or sauces, canola is the most widely used olive oil substitute due to its extreme versatility. From stir-fries to salad dressings, there isn't much this substitute can't cover.
Ratio: 1 Canola Oil : 1 Olive Oil
2. Peanut Oil
Benefits: Similar to vegetable oil, peanut oil is high in monounsaturated fats and low in saturated and trans fats. Something quite surprising is that highly refined peanut oil, which is the main category of peanut oil used in food service, is 100% allergen free. Due to the purification, refining, bleaching, and deodorizing processes, the allergenic proteins are completely removed.
Uses: Similar to vegetable oil, the high smoke point of peanut oil makes it one of the best high-heat cooking options. Primarily used for deep-frying, its rich flavor and wide adaptability make peanut oil a great go-to if your pantry is dry out of olive oil.
Ratio: 1 Peanut Oil : 1 Olive Oil
3. Coconut Oil
Benefits: The health community has slammed coconut oil for its rather high level of saturated fats, backing their claims with the correlation of these "bad" fats and LDL to increased heart risks. Yet, recent studies have shown that a diet high in coconut oil is linked to increased levels of HDL, or good cholesterol, thus leading people to report an array of miraculous health benefits. However, this oil has a variety of advantages outside the realms of cooking, including hair care, skin care, and even weight loss.
Uses: Once again, this oil is suitable for a never-ending list of diverse uses from replacing butter on your toast to swapping out creamer for a spoonful of coconut oil in your morning cup of coffee. In terms of olive oil, coconut oil can easily be substituted when EVOO is used in sauteing situations.
Ratio: 1 Coconut Oil : 1 Olive Oil
4. Mashed Bananas
Benefits: Bananas are not only useful as a preventative to cramps due to their high levels of potassium and fiber, but also for their lesser-known benefits like regulating blood sugar and improving heart health.
Uses: As strange as it may seem, the smooth texture of a banana serves as a terrific substitute for any kind of cooking oil, primarily in the field of baking. Its hint of freshness and fruity flavor adds an element of pizzazz to any pastry endeavor. Just make sure to use this olive oil substitute in recipes where the banana flavor will complement the other ingredients in the dish.
Baking Ratio: 1 Banana : 2 Olive Oil
5. Avocado Oil
Benefits: Avocado oil has an abundance of benefits and continues to rise on the list of healthy oils as more scientific data proves the seemingly never-ending advantages of substituting this trendy oil for your everyday cooking fats. Something that makes olive and avocado oil very similar is that they're both very rich in the heart-healthy oleic acid, another unique monounsaturated omega-9 fatty acid.
Uses: Similar to coconut oil, avocado oil has uses outside the realms of cooking. This olive oil substitute has also been proven to calm itchy skin, hydrate and moisturize skin, and even shield skin from ultraviolet radiation. Avocado oil has a crazy high smoke point, which makes it perfect for grilling and roasting.
Ratio: 1 Avocado Oil : 1 Olive Oil
6. Butter
Benefits: As wild as it may seem, butter does have a few health benefits. While all of the other oil substitutes mentioned thus far are mainly healthy due to their high levels of monounsaturated fatty acids, butter differentiates itself thanks to its high levels of fat-soluble vitamins, including A, E, and K2. While vitamins A and E are rather common in a typical diet, the rare K2 vitamin aids in calcium metabolism. When enjoyed in moderation, butter is another all-around beneficial kitchen essential.
Uses: From cookie dough to stir-fry, butter can be used in nearly every situation. Additionally, butter can undergo a variety of methods of preparation including beating, melting, chopping, and creaming to use in your everyday dishes.
Cooking Ratio: 1 Melted Butter : 1 Olive Oil
Baking Ratio: 4 Butter : 3 Olive Oil
7. Sunflower Oil
Benefits: Like all the other cooking oils, this flower-based staple is low in saturated fatty acids and naturally free of trans fats. However, what makes this oil a terrific substitute for olive oil is that the two substances are basically optimum for the same dishes.
Uses: Sunflower oil is actually probably one of the best olive oil substitutes because both of their smoke points are in the same range. When you need an olive oil substitute for mild-heat cooking, sunflower oil is your go-to option.
Ratio: 1 Sunflower Oil : 1 Olive Oil
Whether your'e in the middle of your latest baking adventure, whipping up some healthy snacks to impress your friends, or are making the salad dressings of your dreams, olive oil is a pantry staple. Keep in mind that these olive oil substitutes aren't just for when your pantry runs dry of this Mediterranean oil. These are the perfect inspiration to change up your everyday cooking and utilize these natural, healthy, and all-around terrific oils in new ways.