Ingredient

Seeds to Nuts

Multipurpose seed and nut oils are wonderful additions to the pantry

BY LELAH BYRON

Extra-virgin olive oil and canola oil are staples in every well-stocked pantry, but variety is the spice of life, so branch out to include seed and nut oils. They can be delightful options in savory vinaigrettes, sautéed dishes or sweet pastries. The following are a few readily available options to try.

Walnut Oil

With its rich, buttery taste and golden-brown hue, walnut oil wafts an earthy essence straight from the bottle, and virgin walnut oil truly shines when used as a complement to cooked dishes. Due to its low smoke point, virgin walnut oil may become bitter and burnt when heated over 320°F, and the same goes for roasted walnut oil. Instead, drizzle it on roasted vegetables such as parsnips and potatoes and use it in salad dressings. Alternatively, greasing baking tins with the oil adds a woodsy warmth to muffins, and it is a great glaze for grilled pears served with a dollop of whipped cream. Walnut oil offers a natural nuttiness, and is abundant with healthful unsaturated fatty acids, which may help lower cholesterol levels and reduce the risk of heart disease. When stored in a sunless, cool place, the shelf life of walnut oil is 6 to 12 months. For the holidays, toss together a salad of thinly sliced apples, toasted walnuts, peppery arugula—and perhaps a flavorful cheese such as Parmesan—with walnut oil and lemon.

Sesame Seed Oil

Expressed from sesame seeds, this oil comes in two types. Much like walnut oil, toasted sesame oil is best used as a finishing oil rather than a cooking oil. Fragrant and flavorful, this condiment is key in Chinese, Korean and Japanese cuisine. Keep in mind, though, that toasted and untoasted sesame oils are not interchangeable; the former packs an umami punch, and is amber in color, whereas the latter is mild, light, and can be used to sauté. When added in the final stages of stir-fries, sauces or marinades, toasted sesame oil balances equally intense flavors such as chili oil and rice vinegar. A little goes a long way with this agreeably pungent oil, but with a shelf life between 1.5 and 2.5 years, a standard 11-ounce bottle does not spoil easily. Additionally, while higher amounts of vitamins E and K are present in olive oil, toasted sesame oil contains sesamol, sesamin and sesamum, constituents which may be considered heart-healthy antioxidants. Combine toasted sesame oil, salt, sugar, and soy sauce for a cold cucumber salad blend (great with garlic and sesame seeds as garnishes). Or whisk together ginger, tamari and the oil to coat udon or sweet potato noodles.

Peanut Oil

Peanut oil is fantastic for frying, with a smoke point of 450°F, and it comes in two kinds: regular (with characteristic peanut flavor) and refined (its longer-lasting counterpart, as it keeps up to one year). Southern-style holiday turkey fried in peanut oil stays both juicy and crisp. Although it contains more saturated fat than olive oil, its high-temperature applications make peanut oil a great option for some wintertime warmth.

Grapeseed Oil

This oft-overlooked oil is versatile, offering a simple and smooth alternative due to its “clean” taste. As a no-hassle all-star with a smoke point of 420°F, grapeseed oil is difficult to mismanage and even less likely to overwhelm the senses, with a nearly identical caloric intake and fat makeup to olive oil. The shelf life of this product is three months after opening—up to a year if refrigerated. Whether for searing or especially sautéing over low to high heats, grapeseed oil adds that mouth-watering bite to proteins and veggies while allowing the pure flavor of the ingredients to take center stage. Experiment with a variety of dishes, from roasted red pepper soup to tender pork roast. n