When summer arrives, our meals naturally become lighter, brighter and more produce-led. Crisp greens, juicy fruits, seasonal vegetables and wholesome grains dominate our plates, with salads taking centre
stage as the ultimate warm-weather meal. Yet while we carefully curate every ingredient, the dressing often begins and ends with one familiar staple: olive oil.
As healthy as extra virgin olive oil may be, nutrition experts believe it’s time to broaden your pantry. A new generation of minimally processed oils is bringing fresh flavours, diverse nutritional profiles and greater culinary versatility to everyday salads.
The secret to a memorable summer salad, it turns out, may lie in the oil you drizzle over it.
Why Variety Matters
“People often consider olive oil as the default choice for salads, but summer is also the perfect time to explore lighter, flavourful yet nourishing alternatives that can elevate everyday meals,” says Arvind Patel, Managing Director, Bharat Vedica – A Patel Venture.
As temperatures rise, Patel notes that consumers naturally gravitate towards lighter meals that still provide balanced nutrition. While vegetables and grains often receive the spotlight, the choice of oil can dramatically influence both flavour and satiety.
Rather than relying on a single oil year-round, rotating different varieties introduces new taste profiles while making everyday meals feel more exciting.
Meet the Oils That Go Beyond Olive
Sesame Oil: The Nutty Favourite
One of the easiest swaps for summer salads is sesame oil. According to Patel, its distinctive nutty flavour pairs beautifully with fresh vegetables, millet bowls and grain-based salads, adding depth without overwhelming delicate seasonal ingredients. He particularly recommends traditionally extracted wood-pressed white sesame oil, which retains its authentic aroma while complementing rather than masking fresh produce.
Flaxseed Oil: A Nutritional Powerhouse
Flaxseed oil continues to gain popularity among wellness-conscious consumers and for good reason. Its light, earthy flavour works exceptionally well in vinaigrettes and cold dressings, making it an ideal finishing oil for summer salads. Rich in plant-based omega-3 fatty acids, flaxseed oil is best enjoyed without heating to preserve its nutritional profile.
Don’t Overlook Walnut, Almond and Groundnut Oils
While olive oil remains a pantry favourite, Yatish Talvadia, Co-founder and CEO of Anmasa, believes several other minimally processed oils deserve equal attention.
Walnut oil, with its delicate nuttiness, pairs beautifully with leafy greens, berries and fruit-forward salads while offering a valuable source of plant-based omega-3 fatty acids.
Almond oil, meanwhile, brings a subtle sweetness along with vitamin E and heart-friendly monounsaturated fats, making it a versatile addition to lighter summer dishes.
Groundnut oil also has a place beyond traditional Indian cooking. When fresh and minimally processed, Talvadia says it delivers healthy fats and a rich, nutty character that works particularly well in Asian-inspired vinaigrettes, roasted vegetable salads and grain bowls.
The Case for Rotating Your Oils
Instead of treating one oil as the healthiest choice, experts suggest adopting a more balanced approach.
“The aim is to be well-rounded; don’t put all your eggs in one basket with your oils but make a habit of rotating them,” says Talvadia.
Different oils contribute varying antioxidants, fatty acids and flavour profiles, making rotation a simple way to add nutritional diversity while keeping meals interesting.
Why Traditional Extraction Still Matters
Another growing trend among mindful consumers is choosing oils that undergo minimal processing.
Patel explains that traditional methods such as wood pressing help preserve the oil’s authentic taste, making them particularly suitable for fresh applications like salads and cold dressings.
Talvadia echoes this sentiment, noting that low-heat extraction methods help retain more of the oil’s naturally occurring bioactive compounds and aroma. However, he emphasises that regardless of the variety, consumers should prioritise purity, freshness and the quality of the original seed or nut.
Summer cooking doesn’t require a complete pantry overhaul, sometimes a simple change in dressing is enough to transform an everyday salad.
Whether it’s the earthy richness of flaxseed oil, the nutty depth of sesame and walnut oils, the subtle sweetness of almond oil or the versatility of groundnut oil, expanding beyond olive oil can add both flavour and variety to seasonal meals.
After all, the best salads aren’t just built on fresh ingredients, they’re finished with thoughtful choices that nourish the body while making every bite a little more memorable.
