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How to Use Unrefined Expeller Pressed Squash Oil and Pumpkin Seed Oil




Stony Brook's squash seed and pumpkin seed oils

For a full description of each oil, visit our product page.

Butternut squash seed oil

Delicata squash seed oil

Roasted pumpkin seed oil

Acorn squash seed oil

Kabocha squash seed oil


Squash seed oils are a versatile addition to your kitchen cupboard. The oils can be drizzled over prepared dishes or incorporated into your favorite recipes as a change from olive or canola oil. Each oil adds its own unique flavor--from intensely nutty to savory and subtle.

How do you use squash seed oils?

Squash seed oils can be used as a flavorful alternative to olive oil or butter in a wide variety of dishes, from salad dressings to soups to brushed on grilled or roasted vegetables. The most popular way to use the oils are listed below.

BSSO: over popcorn, salads, mashed potatoes, brushed on vegetables or fish before roasting or grilling.
DSSO: in pasta or potato salad, marinades for chicken, salmon or pork
ACSO, RPSO: drizzled over green beans, spinach, carrots, squash, sweet potatoes, avocado
All four: great added to rice, couscous, pasta, drizzled on soups, dips, or sliced fruit like canteloupe or mango

See our full list of serving ideas. For more information about our squash varieties, see About The Squash.

How to store squash seed oil & expected shelf life

Store your squash seed oils away from light in a cool, dry place. Oils may be refrigerated (or even frozen) to extend shelf life, though the oils will become cloudy and more difficult to pour when chilled. Once a bottle is opened, it is best to use within six months for optimal flavor.

Because the oils contain a high amount of Vitamin E--a naturally occurring preservative--they are shelf stable at room temperature for over a year but flavors will diminish with time. As with most oils, light is the most damaging to quality and shelf stablity, so store all your oils away from light.

Smoke points: recommended cooking temperatures & techniques

Each squash seed oil differs slightly in its composition due to the unique characteristics of each seed variety. Each has a different smoke point according to its saturated fat and monounsaturated fat content. Since our oils are unrefined (lightly filtered via a mechanical process, not a chemical process), there is also fine sediment in the oil which further reduces the smoke point.

You can blend the oils with your usual cooking oils to increase the smoke points: like butter (ideally clarified butter, which has a smoke point of 500 degrees), coconut oil or peanut oil.

BSSO: 425 degrees F, similar smoke point to peanut oil, suitable for grilling, roasting, baking and sauteeing. We do not recommend frying with BSSO.

DSSO, ACSO, KSSO: 375 degrees F, similar smoke point to olive oil. Suitable for sauteeing on medium heat or as a finishing oil to drizzle over dishes after cooking.

RPSO: 250 degrees F. Due to the fragile omega-3 oils in pumpkin seed oil, we do not recommend cooking with RPSO. Drizzle it over your dishes prior to serving.

Quick & easy serving ideas
Hint: it goes with just about everything! From morning oatmeal to drizzled over ice cream. See our full list of serving ideas.
We've collected recipes from customers, chefs, and our own kitchen experiments. Read on.
Nutrition & Allergy Information
Nutritional information coming soon! For those with nut allergy concerns, our facility does not process nuts, nor are there any nut oils in our products.



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