Subscribe to our magazine
Save 42% & receive a £10 M&S e-gift card!
Low in saturated fat, rapeseed oil is a good choice for cooking with. Discover how to buy the best rapeseed oil and how to use and serve it.
If you want a light alternative to other cooking oils, rapeseed is a great choice and has experienced a surge in popularity since around 2008. It's produced from the bright yellow rape plant that grows freely in the UK in large fields. Best cold-pressed, the oil can then be used in salad dressings, or heated to fry or bake.
It's low in saturated fat, so has been hailed for its health benefits and also has other nutritional bonuses – it contains omegas 3, 6 and 9, which reduce cholesterol and help to maintain healthy joint, brain and heart functions. As it is high in mono-unsaturated fats, it is one of the only unblended oils that can be heated to a high frying temperature and not spoil its antioxidants, character, colour or flavour. Homegrown rapeseed oil has been heralded the 'British olive oil' but its flavour is more earthy and nutty than fruity.
The delicate but pleasant taste of rapeseed oil means it can be consumed in its cold, natural form served as a dressing or dip. However, it can also be heated and used in shallow and deep frying, baking and roasting. Its delicate flavour does not bleed out during the cooking process, so it is a good, neutral fat. If a recipe doesn't call for rapeseed in particular, it can be used in place of other oils, in particular olive oil.
Rapeseed oil can be stored like any other oil for many months, as long as it's in a sealed container and stored at room temperature in an area shielded from sunlight.
The summer is peak time for crops of rapeseed, but once pressed the oil has a very long shelf-life and can be bought in supermarkets all year round. Rapeseed oil from local producers around the UK can be located online and may be of interest to those who like to know their food's provenance.
Rapeseed oil should have a glowing yellow hue, but brightness is not an indication of quality. Look for local producers as they're more likely to produce in small batches.
Try olive oil, avocado oil or pumpkin seed oil.