Fats and oils: which oil is best for dressing salads and why?

The choice of oil for cold dishes and salads is based on the maximum preservation of nutrients and a richness of flavor notes. Unlike oils for frying, a high smoke point is not required here, so nutritional value, the presence of vitamins, and the organoleptic properties of the product—capable of emphasizing the taste of fresh vegetables and greens—come to the fore.

Unrefined Extra Virgin olive oil is rightfully considered the best choice for daily dressing. It contains a record amount of polyphenols and monounsaturated fats, which are easily absorbed by the body and help dissolve fat-soluble vitamins from vegetables. In addition, high-quality olive oil gives salads a noble bitterness and a pleasant fruity aroma.

In addition to olive oil, there are many other great options that will diversify your diet. For example, walnut oil goes exceptionally well with leafy salads, pears, and blue cheeses, while sesame oil brings oriental notes to cabbage and carrot dishes thanks to its bright seed aroma.

It is worth remembering that any unrefined oils should not be heated, otherwise they will lose their value and acquire an unpleasant rancid taste. It is recommended to dress the salad with oil immediately before serving so that the vegetables do not lose their crunchy texture and the healthy fats are evenly distributed throughout the dish.