In my kitchen, there are three fats you’ll see me mostly use: ghee (or high-quality butter), high-quality organic first-pressed olive oil, and coconut oil. These aren’t just arbitrary choices; they offer significant nutritional benefits. However, I think there is still a lot of confusion as to HOW to best cook with certain fats. Here’s a breakdown of my favorites, as well as the best methods to use them in the kitchen and the benefits they offer.
Ghee and High-Quality Butter: The Golden Goodness
First up, ghee—my golden kitchen MVP. This clarified butter is created by simmering butter until the water, milk solids, and impurities are removed, leaving behind pure, nutty, liquid gold. It’s not just about flavor; ghee is loaded with fat-soluble vitamins A, D, E, and K, plus butyrate, a short-chain fatty acid that supports gut health and reduces inflammation.
I reach for ghee when I need a high-heat cooking hero—think frying eggs, searing steaks, or roasting crispy potatoes—since its smoke point is a solid 450°F. When I want that creamy, melt-in-your-mouth goodness, high-quality butter (grass-fed, of course) steps in, delivering conjugated linoleic acid (CLA), which supports metabolism. Perfect for low-heat cooking, melting over steamed veggies, or slathering on a thick slice of sourdough. If European butter is an option, I go for that over organic U.S.-made butter. European butter typically has a higher standard for how cows are raised and is often naturally “organic” without the label. Plus, its higher butterfat content makes it even richer and more flavorful, making it my top choice for spreading on bread or adding to recipes where butter is the star.
High-Quality, Organic, First-Pressed Olive Oil
Next on the list is premium, organic, first-pressed olive oil, which is a necessity for me. “First-pressed” refers to the fact that it is made from the first crushing of the olives, which gives it a crisp, peppery taste and a significant amount of vitamin E and polyphenols, which are antioxidants that reduce inflammation and safeguard heart health.
This liquid gold is packed with monounsaturated fats that help maintain healthy cholesterol levels. I drizzle it over crisp salads, mix it into homemade dressings, or use it for a gentle sauté of vegetables and fish. To preserve its delicate nutrients, I keep the heat under 375°F. And trust me, once you taste the difference, there’s no going back! I also make sure to read the labels carefully—many lower-quality olive oils are mixed with cheaper oils, diluting their benefits. When possible, I opt for olive oils from Greece or Italy, as they tend to have higher standards and stricter regulations for purity and quality.
Coconut Oil
Lastly, my tropical powerhouse, coconut oil. It contains a lot of medium-chain triglycerides (MCTs), particularly lauric acid, which the body uses rapidly as fuel and may be good for the brain. Additionally, the antibacterial qualities of coconut oil support the body’s natural equilibrium.
With an unrefined coconut oil smoke point of around 350°F, I love using it for roasting sweet potatoes until they’re caramelized, frying up golden plantains, or baking muffins when I want a dairy-free option with a hint of natural sweetness. I often add it to my morning matcha for a good source of energy and it coats my digestive tract. I always choose unrefined, organic coconut oil to keep that pure, tropical flavor intact.
Final Thoughts
The fats I use most frequently in my kitchen are coconut oil, olive oil, and ghee or butter. They can handle a range of cooking needs and offer substantial health benefits in addition to improving the taste of food. These fats offer me the greatest balance of taste, adaptability, and nutrition whether I’m roasting, sautéing, baking, or frying.
What fats are you cooking with?
