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3 Cheers for Walnut Oil

Updated on May 20, 2014

Walnut Oil Benefits, Recipes, Info

My first intro to walnut oil came a couple years ago, when I was planning a small dinner party. Walnuts aren't normally a huge part of my diet, but I wanted to try a simple French potato recipe that called for walnut oil, so I hunted some down. The oil was packaged with a few recipes, and the one that caught my eye immediately was a vinaigrette with just 3 ingredients.I love good vinaigrette, and I love simplicity in cooking even more. So I tried it, and it was incredible. Three ingredients, 3 good shakes of a jelly jar, a taste, and I felt like I was in France. Only later did I learn walnut oil is even healthier than it is delicious.

(photo: marfis75 via photopin cc ~ cropped for shape)

Health Benefits of Walnut Oil

> Walnut oil contains a fabulous mix of omegas 3 and 6 -- essential fatty acids -- and omega 9. Many nutritionists suggest a balance of 3, 6, and 9 is key to keeping healthy.

> It is rich in antioxidants, which zap cell-damaging / cell-aging free radicals.

> It's jampacked with vitamins and minerals, including vitamin E, niacin, selenium, zinc, magnesium, iron, calcium, and several B vitamins.

> It lowers bad cholesterol (LDL), promotes a better good-bad cholesterol ratio, and may lower the risk of heart disease.

> And a study last year suggested walnut oil may even improve reactions to stress. Wow!

More details:

Benefits of walnut oil for your health

Walnut oil & stress

Recipe: Walnut oil vinaigrette

Wondering about that 3-ingredient vinaigrette recipe that hooked me?

Here it is:

4 tbsp walnut oil (preferably roasted walnut oil -- amazing flavor!)

1 1/2 tbsp balsamic vinegar

1 tsp dijon mustard

salt & pepper to taste

Okay, so it's 5 ingredients if you count the salt & pepper ...

But it could not be easier. Just combine ingredients and whisk, or do what I do and shake 'em up in a jelly jar or small, lidded food storage container. The whole process takes about 3 minutes. Which is just about right for my lifestyle! What you get is a rich, creamy vinaigrette that won't clash with anything else you're serving.

Where to get walnut oil

The first time I needed this, I lucked out and found a wonderful brand at my local grocery -- La Tourangelle Roasted Walnut Oil. By the time I'd polished off that bottle, my store no longer carried this product, so I bought another brand instead. It was okay. Fine, really. But it lacked the rich, almost decadent nuttiness of La Tourangelle's, which I guess must come from the "Roasted" aspect. So I made a pact to stock up on the good stuff. I order & reorder from Amazon. Bonus: Check the customer reviews for some nice tips on cooking with walnut oil.


Do you use walnut oil?

See results

What's your favorite way to use walnut oil?


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    • TransplantedSoul profile image


      5 years ago

      I love walnuts, but have not used the oil before. I'll have to try it.

    • SarahDanial1 profile image


      5 years ago

      LOVE walnut oil (and walnuts in their natural state, for that matter).

    • profile image


      5 years ago

      Thanks for nice post. for example- Walnuts and their oils are fantastic sources of omega-3 fatty acids.The majority of the research on the health benefits of walnuts has centered on consumption of the nut itself, although curiosity about walnut oil has grown over the last decade.

      Read more on "

    • profile image


      5 years ago

      Thanks for nice post. for example- Walnuts and their oils are fantastic sources of omega-3 fatty acids.

      Read more on ""

    • food monkey profile image

      food monkey 

      7 years ago

      i love it! nice lens!

    • aqenter profile image


      7 years ago

      Thanks for these. It is amazing how these nut oils are so beneficial. I will keep an eye out for this oil.

    • profile image


      7 years ago

      nice lens

    • privresearch profile image


      7 years ago

      I love walnuts in different types of food (sweet or salty) but after reading this i will definitely look for walnut oil to try it

    • WorldVisionary3 profile image


      7 years ago

      I know walnuts are good for you, but somehow I never thought of using walnut oil!

    • profile image


      7 years ago

      glad to read about this, I'll look for it in the stores. If you like to browse lens as I do, mine has a great topic with poll questions for my readers to enjoy.


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