Perilla seed oil is known for its clear golden colour, grassy flavour, and perilla seed aroma. This oil has a light texture that makes it perfect for a variety of dishes. Beyond its delightful taste, perilla seed oil is also celebrated for its high Omega-3 content, especially good quality perilla seed oil that reaches up to 60%. This can support vascular health and reduce inflammation. Compared to regular vegetable oils or sesame oil, perilla seed oil has a lower Omega-6 content, which helps avoid excessive Omega-6 intake, reducing the risk of blood clotting issues and excessive immune responses.
Cooking tips with perilla seed oil
The smoke point of perilla seed oil is low, so it is not suitable for high-heat cooking methods like frying or baking. It is best used for cold dishes or as a finishing touch. For example, you can drizzle it over salads or use it as a marinade for various recipes. Perilla seed oil can also be added to dishes or soups for a fresh, aromatic flavour. It is an excellent dressing for the finished dishes, adding a distinctive touch to your table.
To avoid potential health risks, it is highly suggested not to use perilla seed oil for sautéing or deep frying. Also, we may also try to use small amounts at a time to avoid overconsumption of Omega-3.
How to choose perilla seed oil
When selecting perilla seed oil, the manufacturing process is a key factor influencing flavour, price, and quality. Look for “cold-pressed extra virgin” perilla seed oil, which is made by pressing perilla seeds without heat, preserving the freshest state of the oil. On the other hand, perilla seed oil made through extraction might have less nutritional value, so it’s better to avoid such products.
How to store perilla seed oil
Since perilla seed oil is sensitive to light and oxidises easily, it requires careful storage. Due to its high unsaturated fat content, it’s best to use it within 1-2 months after opening. Store perilla seed oil in the refrigerator to keep it fresh and prevent oxidation.
Perilla seed oil’s unique flavour and nutrition make it a fantastic addition to plant-based dishes. Consider using its distinct taste and texture to create a variety of delightful vegetarian meals.
