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Easy and tasty recipe ideas using Udo’s Oil

It makes sense to incorporate Udo’s 3·6·9 Oil Blend® into your everyday meals. Keep in mind that it is delicate and must be kept refrigerated. We would love to hear from you if you have used Udo’s Oil in your own creations! Please email us your creations.

  • It should not be pan-heated or used for frying
  • It is to be ADDED to your dish AFTER cooking. Adding it to warm food is fine.

Favourite uses are in fruit or vegetable salads, protein shakes, yogurt, apple sauce and juices. Try it on steamed vegetables, rice and pastas and baked or mashed potatoes or add it to homemade soup (after cooking). Mix it with extra virgin olive oil in dishes such as hummus and tabbouleh or serve with balsamic vinegar for dipping. Add to fresh vegetable juices along with Udo’s Choice Beyond Greens, for a nutritious meal replacement.

We have put together lots of fabulous recipes for using Udo’s Oil in your meal preparation.

images< DOWNLOAD our list of Udo’s Recipes.



< DOWNLOAD Udo’s Dressings and Dips recipes.

Udo Erasmus has also published a recipe book>

OMEGA-3 CUISINE Recipes for Health and Pleasure

By Alan Roettinger with Udo Erasmus

Udo Erasmus is the industry’s expert on essential fatty acids. His book, Fats That Heal, Fats That Kill has sold over 260,000 copies. This book presents insightful information on the importance of obtaining omega-3 fats in your diet daily and makes it easy to obtain essential fatty acids in your diet. It promotes a new style of food preparation that does not damage the molecular integrity of oil so the beneficial properties remain intact. The book introduces infused oils as another way of enhancing the flavor of dishes while delivering the desired healthful qualities of the oil. Recipes include a myriad of dishes from breakfast to main entrées as well as hors d’oeuvres, soups, salads and dressings, dips and condiments, and desserts that are vibrant in appearance and deliciously satisfying to eat.

Udo’s made even easier!

  • Drizzle Udo’s Oil over fresh hot popcorn…. a healthy twist on an old favourite.
  • Stir Udo’s Oil into your mashed potatoes, cauliflower or rice for a quick nutritious side dish
  • Mix Udo’s Oil with balsamic vinegar for a zesty healthy bread dip
  • Drizzle Udo’s Oil over steamed vegetables or corn on the cob for an easy delicious way to get your EFAs
  • Mix Udo’s Oil with your favourite vinegar and seasonings for an instant and healthy salad dressing
  • Udo’s Oil is an ideal addition to dips and spreads, guacamole, salsa, hummus, or any other healthy snack.
  • Pour a bit of Udo’s Oil over your favourite soup, stew, or casserole for an instant EFA rich meal.
  • Udo’s Oil in your muesli, granola, or oatmeal gives you an extra boost to start your day


Guest recipe:

Created by Fred Liberatore, Bodybuilding Champion, Personal Trainer and owner of Realfit Personal Training Studios in Melbourne, Victoria. Visit his blog for great advice on health and wellbeing.


Sweet Potato & Apple Pancakes Drizzled with Udo’s Oil