Cooking with Hemp Seed Oil – 3 Easy Recipes to Get Started

When I first 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 the nutty taste and the healthy fatty acids, so it ended up in my shopping basket. At home I then stood in front of the fridge, clueless: fry Frying Or should I rather use it cold

Maybe you feel the same way: you hear about hemp seed oil, read something about omega-3 fatty acids and the “superfood” label, but at first glance it doesn’t really seem practical for everyday use. Here’s the thing: hemp seed oil is not an oil for the 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 🌱

In this article, I’ll show you how to easily integrate hemp seed oil into your kitchen. Three simple starter recipes, storage tips, and little tricks from my everyday life – so that by the end you’ll definitely want to give it a try yourself.

Hemp Seed Oil in the Kitchen: Why It’s Special

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

The oil is rich in polyunsaturated fatty acids, especially omega-3 and omega-6, in a ratio that is often described as “ideal” (Callaway, 2004). For health-conscious people, that’s a reason to regularly include hemp seed oil in their diet. Important: we’re not talking about CBD oil or THC-containing products – hemp seed oil contains no cannabinoids with psychoactive effects.

A friend of mine, for example, uses it every morning in his smoothie. I myself often reach for a hemp seed oil salad dressing in the evening – especially when the day has been stressful and I want something light.

How to Use Hemp Seed Oil the Right Way

The oil is heat-sensitive. Meaning: it’s not suitable for frying or deep-frying. Once the temperature gets too high, it loses not only its fine taste but also valuable nutrients. The best way to use hemp seed oil is in cold dishes or added over warm meals after cooking.

A classic is salad dressing. A splash of hemp seed oil with vinegar, a bit of mustard, salt, and pepper – and you’ve got a dressing that tastes more intense than any ready-made product. It also works great in dips or over pasta.

Someone from the community recently told me that he even drizzles hemp seed oil over fresh pizza – as a “finish” instead of chili oil. Sounds crazy, but it actually tastes surprisingly good.

3 Recipes with Hemp Seed Oil to Get You 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 leafy salad. I love doing this when I’m short on time – and the oil brings a nutty note that makes even plain lettuce exciting.

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 immediately. The oil makes the smoothie creamier and adds valuable fatty acids. I often have it after a workout – it fills me up without feeling heavy.

3. Hemp Seed Oil Dip for Vegetables or Bread

• 3 tbsp quark or Greek yogurt

• 1 tbsp hemp seed oil

• 1 garlic clove, finely chopped

• Herbs (e.g., chives or parsley)

Mix all ingredients, season to taste, done. Perfect with veggie sticks or fresh bread. A friend of mine once brought this dip to a barbecue – it was gone faster than we could make more.

How to Recognize Good Hemp Seed Oil

In Switzerland, you can now find hemp seed oil in many stores – from organic supermarkets to online shops. Look for “cold-pressed” and preferably organic quality. Good oils have an intense green color and smell slightly nutty.

How to Recognize High-Quality Hemp Seed Oil

• Dark glass bottle (protects from light)

• Organic label or origin information

• Cold-pressed, not refined

• Check the best-before date

I once made the mistake of buying a cheap oil in a clear plastic bottle. It quickly turned rancid and went straight into the trash. Since then: better to spend a bit more and buy quality.

Shelf Life and Storage – Keeping the Oil Fresh

Hemp seed oil is delicate. It’s best stored in the fridge or at least in a dark, cool place. After opening, you should use it within six to eight weeks (Leizer et al., 2000).

How Long Does Hemp Seed Oil Last and How Should I Store It

• Store cool (fridge or pantry)

• Protect from light (dark bottle)

• Consume quickly after opening

I’ve gotten into the habit of buying smaller bottles. That way the oil stays fresh and I don’t have to throw anything away.

Price and Buying Tips for Switzerland

In Swiss stores, prices are often between 10 and 20 CHF for a 250 ml bottle. Organic quality usually costs a bit more but is worth it.

How Much Does Good Hemp Seed Oil Cost in Switzerland and Is It Worth It

Many people wonder if it’s worth paying more compared to regular oils. My experience: yes. Flavor and freshness make the difference. Cheap products often taste flat or spoil quickly.

If you value regional origin and tested quality, you’ll find various hemp products at Green Passion – including sustainably produced hemp seed oil.

👉 Check out our Green Passion Shop and discover our hemp seed oil in top quality.

Conclusion: Just Start and Try It Out

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

If you’re new to it, start with small amounts and see which recipes you like best. I promise: after a short while, you’ll use the oil as naturally as I do when I round off my after-work salad with a splash of hemp seed oil.

👉 Feeling inspired Then try one of the recipes and discover our organic hemp seed oil in the Green Passion Shop 🌱

Sources

• Callaway, J. C. (2004). Hempseed as a nutritional resource: An overview. Euphytica, 140(1), 65–72. https://doi.org/10.1007/s10681-004-4811-6

• Leizer, C., Ribnicky, D., Poulev, A., Dushenkov, S., & Raskin, I. (2000). The composition of hemp seed oil and its potential as an important source of nutrition. Journal of Nutraceuticals, Functional & Medical Foods, 2(4), 35–53. https://doi.org/10.1300/J133v02n04_04

• European Food Safety Authority. (2015). Scientific opinion on the safety of hemp seed oil. EFSA Journal, 13(11), 4306. https://doi.org/10.2903/j.efsa.2015.4306

• Karus, M., & Vogt, D. (2004). European hemp industry: Cultivation, processing and product lines. Euphytica, 140(1), 7–12. https://doi.org/10.1007/s10681-004-4758-7

• Oomah, B. D., Busson, M., Godfrey, D. V., & Drover, J. C. (2002). Characteristics of hemp (Cannabis sativa L.) seed oil. Food Chemistry, 76(1), 33–43. https://doi.org/10.1016/S0308-8146(01)00234-6