Best Oil to Use

Many conventional recipes call for "Extra Virgin Olive Oil" in a futile effort to to look "clean," "wholesome" and "chic." 

I pick my cooking oils according to what I'm preparing for.
If I'm sautéing, heating it up, or wok stir-, I'm using oils with large smoke points.

Every oil has its own "smoke level," which is the temperature at which the oil starts to break down. Please choose an oil that has a higher smoke point than the temperature at which you're cooking.

For starters, "Extra Virgin Olive Oil" is not appropriate for sautéing. Extra Virgin Olive Oil has a smoke point of 274 ° F, while sautéing is normally performed at temperatures over 320 ° F. Extra Virgin Olive Oil breaks down at high levels. The by-products of this damaged oil may be disgusting and foul-tasting.

You'll note that in several many recipes It's asking for "Extra Light Olive Oil." That's no accident: Extra Light Olive Oil has a 468 ° F smoke level. Okay, that's perfect enough for much of a high temperature food. To wok stir-fry cooking, It's best to choose Avocado oil, with a smoke point of 520 ° F, which practically ensures that you will not burn it.

Interestingly, while Butter is not good for cooking temperatures above 302 ° F, its refined counterpart, Ghee, is good for cooking temperatures up to 482 ° F.
The greatest error most cooks create is to dump a load of oil into a heated pan, then set the pan on fire.

Although this might be handy, it's more about inviting burnt oil.
Frying pans and most woks, they have a sloping bottom. The pooled oil appears to heat up unevenly across the edges. The immediate oil film on the thin edge would begin to overheat as the bulk of the oil is already struggling to get to the temperature. 

The recommended approach for professionals is to place a dry pan or wok directly on the heat and carry it to a temperature level.

They check the temperature of the pan by drizzling a few drops of water into the device. If the water is beaded and sizzled, the pan is normally able to receive the oil.

Swirling in oil implies having even coatings around the pan. That can also be done by adding oil by using a spatula to scatter the oil around it.
While applying oil to the wok, drizzle the oil in a thin layer along the top edge of the wok, around halfway up the side. This way, the thin layer of oil has a chance to heat up as it moves down the hot surfaces.

The other positive result of applying oil to the already hot pan is that the pores of the metal will have opened and some of the oil will leak through the metal and improve its normal propensity to be 'non-stick. A well-seasoned wok would have a carbonized oil coating deeply incorporated in its top, rendering the wok a wok.

The object of oiling a normal pan is to try to keep the food from sticking. The non-stick pan doesn't have that kind of problem.
You should oil a non-stick pan much like an uncoated pan. 

The best way to use the oil in a non-stick pan is to create a crisp medium that brings some flavor and taste to the cooking product.
Can you use cooking spray in a non-stick pan? My im
mediate response is a resounding "NO!" Keep away and fight the temptation to use cooking sprays in non-stick pans, no matter what the vendor or your friends say.

Cooking sprays are mostly meant for use in uncoated pots, as well as in cold grilled food.

If you use a cooking spray in a hot non-stick pan, some of the cooking spray content instantly dissolves, sticks to the surface of the pan and attaches to the lining of the plate. This creates a very thin layer of substance to make the pan "sticky" again. The thin candy shell-like coating does not wash off, and strong abrasive scraping will destroy the initial coating.

Should you scrub a oiled pan? My initial reaction is again, "No!" Cleaning up such a pan involves the use of something as basic as a sheet of paper and some hot water. Rinse the plate, then only use a sheet of paper to clean and dry the surface. For the purist, I would recommend rinsing the pan under flowing hot water and then drying it well with paper towels.

It's a safe idea to rub a thin layer of fresh oil on a rinsed and dry casting pan. In a hot oven, put the washed, oiled pan to fully dry. Take the pan to about 200 ° F and set for about 15 minutes. Then let the pan climb to room temperature and scrub out any remaining oil before putting it away.