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6 Substitutes for Olive Oil

olive oil substitute


A lot of dishes need olive oil for their cooking, starting from salad dressings to sauces and frying. And what to do if you are allergic to olive or simply don’t like the flavor of olive oil? You may try to cook your favorite dishes with other kinds of vegetable oil as they are healthy as well.


Safflower and Sunflower Oils

Safflower and sunflower oil is not widely-spread among the Americans, although this oil may find their place in our kitchens. These oils are rich in vitamin E, containing high amount of antioxidants. Sunflower and safflower oils have also monounsaturated fatty acids known for their healthy benefits. These olive oil substitutes have a high smoke point and can be cooked at high temperatures. Thus, frying and sautéing with them won’t damage you. Their flavor is slight; they don’t change natural taste of products and are used for baking.


Canola Oil

Canola oil is similar in its properties to sunflower oil. It is made from rapeseed and high in omega-3 monounsaturated fats, which are deficient among the Americans and should be added to our food. Canola oil is consumed in the same way as other olive oil substitutes, for example sunflower or safflower oils.


Peanut Oil

Another type of olive oil substitute is peanut oil. It has healthy monounsaturated fatty acids as well as polyunsaturated fats. It has a high smoke point and it is often fried with. It can substitute for olive oil in salad dressings and sauces though is not so rich in flavor. The advantage of this olive oil constitute is its freshness for a long period of time. It has a longer shelf life and becomes suitable for you if you cook with oil rarely. Expeller pressed brands are better. They are said to contain fewer chemicals.


Sesame Oil

Sesame oil in comparison with the above mentioned olive oil substitutes flavors even stronger than olive oil. It has its own benefits and is ideal for some dishes, especially Asian ones. There is dark and light sesame oil. Dark oil is higher in antioxidants and has a stronger flavor. You can make marinades and stir-fry with sesame oil. It adds your dishes Asian taste.


Coconut Oil

Coconut oil is widely-used in tropical countries. It is stable at high temperatures and well suitable for frying. This olive oil substitute contains a large amount of saturated fats, but they are medium chain triglycerides that assimilate well. They are not as dangerous as other saturated oils. The lauric acid, caprylic and capric acids, antimicrobial lipids have an antibacterial effect.  The consumed lauric acid which is almost 50% in coconut oil is converted into monolaurin which helps fight with viruses and bacteria.

These olive oil substitutes will flavor your food in a different way and it will be a bit of a change for you. One more advantage of olive oil substitutes is that they cost less and help you save money. Try different oils to find your favorite olive oil substitute in case you need it.