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Benson's Gourmet Seasonings Newsletter 

Nut Oils – Add More Heart Healthy Flavor Quick and Easy

Hello Everyone and Welcome,

Nut oils have been used for over 5000 years. They are often used for skin, cosmetics, healing and massages, but many are used for cooking.

Today we are learning about tree nut oils, not peanut oil (which is not really a nut but a legume).  Again, just like nuts, nut oils are heart healthy and flavorful.  Walnut oil is the focus here because like walnuts, they are high in omega 3’s which is good for the heart.  There are many others, each having their own flavor profile and each brand having a different strength of flavor because of freshness, quality and how the oil is processed.  The more typical tree nut oils are walnut oil, hazelnut oil, almond oil, pecan oil, pistachio oil, and other nut oils becoming more popular like avocado nut oil and coconut oil.

Nut oils have no sodium, no potassium, (always check the label to be sure) however they are high in phosphorus which is important for some of you know, especially if you have kidney issues.  They are very flavorful are low in saturated fat and some have a high smoke point for high heat cooking.  Most commonly they are used in baking, salad dressings or drizzled on after the food is cooked.

My knowledge about nut oils started with baking and using almond oil in many desserts.  Then I learned to make a salad dressing recipe using almond oil and a very flavorful no sodium ingredient called pomegranate syrup (molasses) which I will discuss in a future newsletter. Later, I learned about macadamia nut oil at a farmer's market and loved it especially on popcorn, as it has bit of a buttery taste. 

Then while researching the last newsletter about nuts and looking for something without potassium, for my customers with kidney problems and following a low potassium diet, I learned quite a bit about nut oils and was surprised to find many available in the larger grocery, natural and health food stores.  However, I soon found out that most of these did not have much flavor.  I kept looking, buying and researching and found out a couple of tips:

Note:  Like the nuts they come from, nut oils are very low in saturated fats:    

Walnut Oil - is strong and flavorful. It's best when used in uncooked sauces or salad dressing, because when heated, it can become a little bitter which may be all right for some recipes.

Hazelnut Oil – A strong flavor and a good source of Vitamin E which is great for the hear 

Almond Oil – Very popular and has a much milder flavor than walnut oil or hazelnut oil.  It’s high in vitamin E.

Pecan Oil – Flavorful and unique.  The freshness of the pecans used really affects the flavor here.

Macadamia Nut Oil – A mild nutty flavor and a high smoke point for cooking.

Pistachio Nut Oil – A stronger flavor and a very distinct green color.

Cashew Nut Oil – Often used like an olive oil.

Pine Nut Oil – Popular as a gourmet cooking oil and becoming known as an appetite suppressant.

There are many more nut oils from all over the world to learn about and try.  As far as I know they all have no sodium or potassium.

Instead of always using just olive oil in your salad dressing, try adding a little nut oil to vary the flavor of your recipe.  Additional flavor helps you not get tired of the same taste over and over.

Here is a recipe for a Walnut Oil Vinaigrette has a rich, nutty flavor that is great as a salad dressing, also to drizzle over fish or chicken or to brush on steaks.  Try tossing with cooked pasta (like the walnut sauce recipe in the last newsletter about nuts).  If the walnut flavor is too strong, cut it with a little of a lighter tasting olive oil, almond oil or vegetable oil.  I use roasted walnut oil in this recipe as it is more flavorful.

Walnut Oil Vinaigrette

Try this as a salad dressing, marinade or over cooked meats, vegetables, rice or grains

1½ Tablespoons of Tarragon vinegar, Sherry vinegar, or vinegar of your choice

1 clove garlic, finely minced

1 teaspoon Table Tasty salt substitute, or to taste

1 teaspoon Dijon mustard, or your favorite mustard, (optional)

6 tablespoons roasted walnut oil, or half walnut oil and half extra virgin olive oil

Freshly ground black pepper, to taste

In a small bowl, combine the vinegar, garlic and Table Tasty and let sit for about 15 minutes.  Stir in the mustard and then add the oil.  Whisk until it becomes thick and smooth.  Add pepper to taste.  Adjust the taste with more vinegar or oil, if necessary.  Makes about ½ cup.

I hope this information is helpful to you and that you will start including a variety of nut oils in your heart healthy diet.  Nut oils taste good and are good for you.

Thank you for subscribing and reading this newsletter.  Share this with your family and friends.

As a Thank You I would like to give you a coupon code to save 10% off any size order.  Use coupon code:  SNLSAVETEN in the coupon code area of the order form.  Just like with nut oils, fresh seasonings are so important for good aroma and flavor. 

Sincerely,

Debbie

 www.BensonsGourmetSeasonings.com

1-800-325-5619 or 626-969-4443 fax 626-969-2912