TOP cold-pressed oils for light summer salads 

Salads are one of the key dishes of the summer menu. They are easy to digest, light on the stomach, and rich in minerals, vitamins, and essential micro- and macronutrients for healthy metabolism. Another great thing about salads is that they never get boring — you can endlessly vary their ingredients and/or dressings.

For those who want to eat healthy and balanced, as well as manage their weight, the best salad dressings are raw cold-pressed vegetable oils. They add a unique flavor, complement the taste of vegetables and greens, and are extremely beneficial for overall health.

Best oils for summer salads

In fact, almost any vegetable oil can serve as a salad dressing or a base for a sauce or marinade. The choice depends on the recipe and personal taste preferences. Some of the most versatile and delicious «salad oils» include:

• Flaxseed oil – rich in omega-3 and omega-6 fatty acids, as well as vitamins A, K, F, and E. It supports cardiovascular health, improves skin tone, and strengthens hair and nails. With its mild, neutral flavor and fresh aroma, it pairs perfectly with cucumbers, tomatoes, and all types of cabbage;
• Hemp oil – contains omega-6 and smaller amounts of omega-3, plus vitamins A, E, D, and minerals such as magnesium, zinc, iron, calcium, and potassium. It has anti-inflammatory and immune-boosting effects, improves sleep, and increases stress resistance. Its vibrant green hue and distinct herbal taste enhance the flavor of greens and cucumbers;
• Pumpkin seed oil – packed with omega-3, -6, and -9 fatty acids, vitamins A, E, F, P, and PP, plus rare minerals like selenium and sodium. It’s also rich in zinc, calcium, potassium, and magnesium. This antioxidant-rich oil helps protect the body from free radicals, slows aging processes, supports digestion, and balances stomach acidity. With a nutty aroma and green or brown tint, it’s perfect for salads with carrots and celery;
• Sesame oil – a source of omega fatty acids, calcium, and potassium — essential minerals for bone health. It slows bone demineralization, strengthens nails and hair, and improves skin tone. With its gentle, neutral taste and pleasant aroma, it’s an excellent dressing for various salads and is widely used in Asian cuisine, including kimchi and Korean-style vegetable mixes;
• Walnut oil – rich in B vitamins, tocopherols, vitamins K and C, and the rare mineral iodine, essential for thyroid health and hormonal balance. It has a strong, distinctive flavor, pairs perfectly with seaweed (laminaria), and is one of the best dressings for salads with salted or smoked fish (or canned fish);

Salad dressing recipes with cold-pressed oils

You don’t have to use oil alone for salad dressing — you can make a light, tangy sauce that adds character to any dish. A classic option: mix vegetable oil, vinegar (or lemon juice), and salt.

For a spicier, more aromatic dressing, try:

• 1 tbsp raw oil;
• 1 tsp mustard;
• 3 garlic cloves (minced or pressed);
• ½ tsp sugar;
• 1 tsp salt;

Another simple yet flavorful summer salad dressing is a 1:1 blend of vegetable oil and soy sauce. This combination works with almost any vegetables, fruits, nuts, or greens.

To enjoy the freshest and healthiest oils, consider pressing them yourself. All you need is a press, a barrel, and raw ingredients — nuts, grains, or seeds. The process is straightforward and accessible to anyone.

CraftOil cold-press equipment – your key to home oil production

CraftOil, a producer of aromatic, flavorful raw oils, offers not only a wide selection of products but also functional, certified equipment — presses of various capacities, fully equipped for immediate use.

Whether you choose a 20-ton plate or channel press, a 30-ton collapsible hydraulic press, or the 50-ton «Italian» model, these machines can handle even the toughest raw materials, producing pure, «living» oils.

CraftOil also provides barrels of various sizes and capacities, made from caprolon or metal. We offer everything you need for both home and industrial oil production, ensuring quality and full support — from selection to press launch.