Organic Bound

4 Yummy Ways with Heart-Healthy Walnut Oil

February 2014

Of all the vegetable oils used in healthy cooking, one of the most interesting and beneficial — for your heart and the rest of your body, too — comes from walnuts.

Walnut oil is rich in omega-3 fatty acids, which supports healthy brain function, reduces inflammation, and may reduce the risk of heart disease, cancers and dementia. It’s rich in phytonutrients and antioxidants. Research shows that walnuts and walnut oil may help your body deal better with stress. And it’s low in saturated fat.

Walnut oil is expensive and can go rancid quickly, so treat it carefully: buy it in a dark bottle or metal canister; keep it in a cool, dark pantry or the refrigerator. It’s a flavor you’ll enjoy using; it complements arugula especially well and can be blended with other oils, as in the Roasted Beet and Arugula Salad from Food to Live By (by our co-founder, Myra Goodman) for better value.

Here are more ideas for enjoying walnut oil from Earthbound’s Executive Chef Sarah LaCasse:

Find out more about healthy, flavorful oils for cooking in this roundup from

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