Walnut oil is made by crushing shelled walnuts into a thick paste, then filtering out the oil from the solids. Walnut oil has a very low smoke point, which means that it best suited for salad dressings and as a finishing oil. The best walnut oil is from cold-pressed, raw, dried nuts and that is both unrefined and unfiltered. Unfiltered maintains its delicate flavor.
It’s rich in the omega-3, 1404 mg per serving. Its omega-6:omega-3 ratio is 5:1. These polyunsaturated fats help to lower blood pressure. Walnut oil also has polyphenol compounds that increase the growth of beneficial bacteria in our gut.
Because of its low MUFAs and limited use due to its low smoke point, walnut oil’s remix ranking is down at #9.
It has a rich, nutty flavor.
This oil is perfect for salad dressings, to toss with pasta and in making desserts. Walnut oil can become slightly bitter when heated, so it’s best used for cold dishes.