Rapeseed oil

What is rapeseed oil?

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.

How to cook with rapeseed oil

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.