Here's Amy's list of what oils can be used for GHM,
AVOCADO OIL - rich in healthy monounsaturated fats and vitamins A, D and E. Has a mild flavour and can be used to saute meat, fish or chicken, or make salad dressings.
RICE BRAN OIL - rich in vitamin E and healthy monounsaturated and polyunsaturated fats, but also has a high saturated fat content compared to other plant-based oils. Widely used in deep-fried Asian dishes.
VEGETABLE OIL - usually a blend of canola and soybean oils, but can sometimes contain palm oil which is best avoided due to its high saturated fat content. Nutrition differs due to different blends.
CANOLA OIL - high in healthy monounsaturated fat, and has one of the lowest saturated fat contents of all oils. Also contains heart-healthy omega-3 fats. Suitable for both high and low heat cooking, and is also widely used to make reduced-fat table spreads and mayonnaise.
LIGHT OLIVE OIL - milder than extra virgin olive oil. In this case, "light" does not refer to nutrition. It refers to the lighter colour and milder flavour.
PEANUT OIL - moderately high in healthy monounsaturated fats. Good for stir-fries and does not absorb or transfer flavours during cooking.
SUNFLOWER OIL - rich in vitamin E and low in saturated fat. Very mild flavour and can be used in most types of cooking.
SESAME OIL - has a rich, nutty taste. Well-suited to high-heat cooking or cold Asian-style salads.
GRAPESEED OIL - rich in healthy polyunsaturated fats. Can be used in high heat cooking or cold dishes.
MACADAMIA OIL - very high in healthy monounsaturated fats. Has a strong, nutty flavour and is suitable for high-heat cooking or salad dressings.
EXTRA VIRGIN OLIVE OIL - primarily contains healthy monounsaturated fats. Best used for dressings, marinades, sauces and low heat cooking, but can also be used for high heat cooking.
COCONUT OIL - almost 90% saturated fat. This oil is best avoided.
WALNUT OIL - contains one of the lowest levels of saturated fat of all oils. Has a rich, nutty flavour and is best for cold dishes such as dressings, sauces and dips.
FLAXSEED/LINSEED OIL - rich in healthy omega-3 fats, but is not stable and breaks down quickly, meaning it is best suited to cold dishes such as salads. Also best stored in the fridge.
