Cold-pressed (also sold as wood-pressed, kachi ghani or chekku) oils have come back into Indian kitchens. Here's what the label actually means, and which oil to reach for in which dish.
How each kind is made
Cold-pressed oil is squeezed out of the seed mechanically at low temperature, then settled and filtered. It keeps the seed's natural colour, aroma and fat-soluble nutrients such as vitamin E.
Refined oil is usually extracted with a solvent, then neutralised, bleached and deodorised at high heat. That makes it cheap, neutral-tasting and very shelf-stable, but it strips out most of the aroma and some of the natural antioxidants.
Which cold-pressed oil for which dish
For deep frying pooris, pakoras and kachori, use groundnut oil. It's mild, handles heat well and stays clean-tasting.
For North and East Indian tadka, achaar and fish curry, use kachi ghani mustard oil. Its pungency is the flavour.
For South Indian tempering, chutneys and podi, and for massage, use sesame oil. It's nutty and very stable.
For salads and a daily spoonful, use flaxseed oil, but never heat it. It's rich in omega-3, which breaks down with heat.
Many families keep two oils on hand: groundnut for frying and mustard or sesame for flavour.
What to expect from cold-pressed oil
It may look a little cloudy or leave a fine sediment at the bottom of the bottle. That's natural and harmless. It also smells of the seed, and that's the point.
It costs more than refined oil because pressing gets less oil out of each kilo of seed. You'll often find you use slightly less because the flavour is stronger.
Storage tips
Heat, light and air spoil oil. Keep bottles in a closed cupboard away from the stove and close the cap after each use. Buy a size you'll finish within a few months. Flaxseed oil is the exception: refrigerate it after opening and use it within about 3 months.
Strain any oil you reuse after frying, keep it separate, and throw it out once it turns dark, thick or smells off.
Questions
Can I deep fry in cold-pressed oil?
Yes, with the right oil. Cold-pressed groundnut oil is a traditional deep-frying oil in India. Avoid frying with flaxseed oil.
Why is my cold-pressed oil cloudy?
Unrefined oils can contain fine natural particles and may cloud in cold weather. It is harmless and clears at room temperature.
Is wood-pressed the same as cold-pressed?
Wood-pressed (chekku, ghani) is a traditional form of cold pressing that uses a wooden press. Both mean mechanical pressing without chemical extraction.
