Cooking with hemp seed oil: 3 simple recipes to get started

Cooking with hemp seed oil works best cold: the oil goes well with salads, smoothies and dips, not in a hot pan. The first time I had a bottle of hemp seed oil in my kitchen, I honestly didn't really know what to do with it. A friend raved about its nutty flavour, so it ended up in my shopping basket. Back home, I stood in front of the fridge, puzzled: fry with it? Sauté? Or use it cold after all?

Maybe you feel the same: you hear about hemp seed oil, but at first glance it doesn't seem all that practical for everyday use. Here's the key point: hemp seed oil is not an oil for a hot pan, but a real highlight for cold and lukewarm dishes. A few drops can turn a simple salad or a piece of bread into a really fine taste experience.

Hemp seed oil in the kitchen: why it is special

Hemp seed oil is cold-pressed from the seeds of the hemp plant. The oil is greenish and has a slightly nutty taste, a bit like a mix of walnut and sesame. At some point I learned: the darker the green, the stronger the aroma.

The oil is rich in polyunsaturated fatty acids, especially omega-3 and omega-6. In Switzerland, hemp seed oil is not considered a novel food because it was already used as a food before 1997 (FSVO).

A friend of mine, for example, uses it in his smoothie every morning. I myself like to reach for a salad dressing with hemp seed oil in the evening.

How to use hemp seed oil properly

The oil is sensitive to heat. That means it is not suitable for frying or deep-frying. As soon as the temperature gets too high, it loses not only its delicate flavour but also valuable components. So it is best to use hemp seed oil for cold dishes or to add it to warm dishes only after cooking.

A classic is salad dressing. A dash of hemp seed oil with vinegar, a little mustard, salt and pepper, and you have a dressing that tastes richer than any ready-made product. It also works great in dips or over pasta.

Recently someone from the community told me that he even drizzles hemp seed oil over a fresh pizza, as a "finish" instead of chilli oil. Sounds crazy, but tastes surprisingly good.

3 recipes with hemp seed oil to get started

1. Fresh hemp seed oil salad dressing

• 2 tbsp hemp seed oil
• 1 tbsp apple cider vinegar
• 1 tsp mustard
• Salt & pepper to taste

Mix everything in a jar, shake well and pour over leaf salad. I like making this when I'm short on time. The oil adds a nutty note that makes even plain lettuce interesting.

2. Green smoothie with hemp seed oil

• 1 banana
• 1 handful of spinach
• 200 ml oat milk
• 1 tsp hemp seed oil

Blend everything and drink right away. The oil makes the smoothie creamier.

3. Hemp seed oil dip for vegetables or bread

• 3 tbsp quark or Greek yoghurt
• 1 tbsp hemp seed oil
• 1 clove of garlic, finely chopped
• Herbs (e.g. chives or parsley)

Stir all the ingredients together, season to taste, done. Perfect for vegetable sticks or a fresh piece of bread. A friend of mine once brought this dip to a barbecue. It was gone faster than we could make more.

How to recognise a good hemp seed oil

In Switzerland in particular, you can now find hemp seed oil in many shops, from organic supermarkets to online shops. Look for "cold-pressed" and, ideally, organic quality. Good oils have a deep greenish colour and smell slightly nutty.

How do I recognise a high-quality hemp seed oil

• Dark glass bottle (protects against light)
• Organic label or information on origin
• Cold-pressed, not refined
• Check the best-before date

I once made the mistake of buying a cheap oil in a transparent plastic bottle. It soon tasted rancid and ended up in the bin. Since then: better to spend a little more and buy quality.

Shelf life and storage: keeping the oil fresh

Hemp seed oil is delicate. Ideally, keep it in the fridge or at least in a dark, cool place. Once opened, you should use it within a few weeks.

How long does hemp seed oil keep and how do I store it best

• Store cool (fridge or pantry)
• Protect from light (dark bottle)
• Use promptly after opening

I've got into the habit of buying smaller bottles. That way the oil stays fresh and I don't have to pour any away.

Buying tips for Switzerland

Many people wonder whether it is worth paying more than for conventional oils. My experience: yes. Flavour and freshness are what count. Cheap products often taste flat or go off faster.

If organic quality matters to you, you will find various hemp products at Green Passion, including organic hemp seed oil made from organic hemp seeds from EU agriculture.

Just start and try it out

Hemp seed oil is not a complicated niche product, but an easy companion for your everyday life. In salads, smoothies or dips, a few drops are enough to give dishes a new note.

If you are new to it, try it in small amounts first and see which recipes suit you best. I promise: after a short while you will use the oil as a matter of course, just like I do when I finish off my after-work salad with a dash of hemp seed oil.

Tempted? Then try one of the recipes. You will find our organic hemp seed oil and our other organic hemp foods in the shop. You can read how hemp seeds also make it into the kitchen as protein powder in the article Hemp protein.