Mary Enig’s Oil Blend

One of the ways to include more coconut oil into your diet is to use the following oil mix that Mary Enig recommends. It contains equal amounts of coconut oil, extra virgin olive oil, and sesame oil. Once the melted coconut oil is mixed with the other oils, it stays liquid in cooler weather (though the oil will sometimes get a little cloudy in cold weather, it still works great).

I have been experimenting with it lately, and have enjoyed using it in a variety of dishes. I especially like it in cooked dishes, such as using it for sauteing vegetables for a soup. It has a very mild taste, unlike what you would experience if you used any of the oils by themselves. I have also enjoyed it in salad dressing. I do taste the coconut taste a little more in this use, but the coconut oil adds a nice sweetness as well.

For those trying to lose weight, this is a much better oil choice then using straight olive oil. The coconut oil will help boost your metabolism. For those trying to get more coconut oil into their diets to boost their immune system for cold and flu season, this oil blend will surely be useful!

In Eat Fat, Lose Fat, the authors had this to say about the oil blend.

“This wonderful blend of three oils can be used in salad dressings or as a cooking oil. When used for cooking, flavors come through beautifully, and the blend does not burn as easily as pure coconut oil. In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil. In mayonnaise, it provides firmness when chilled. Be sure that the sesame oil you purchase is truly expeller pressed or cold pressed, since the very high temperatures used during processing destroy the unique protective antioxidants in sesame oil.”

Mary’s Oil Blend

I cup of coconut oil, gently melted
1 cup of expeller-expressed or cold-pressed sesame oil
1 cup of extra-virgin olive oil

Mix all ingredients together in a glass jar, cover tightly, and store at room temperature.

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I love beautiful and simple food that is nourishing to the body and the soul. I wrote Fresh: Nourishing Salads for All Seasons and Ladled: Nourishing Soups for All Seasons as another outlet of sharing this love of mine. I also love sharing practical tips on how to make a real food diet work on a real life budget. Find me online elsewhere by clicking on the icons below!


  1. Nancy says

    Hey, I have just been reading “Eat Fat, Lose Fat”, and was thinking about making this recipe. But I was wondering, does she mean untoasted sesame oil, or the toasted kind which is ubiquitous in Asian food? I assumed the untoasted kind, but I’m just wondering, because that kind’s not too common. Do you know?


  2. Michele @ Frugal Granola says

    I love using this blend for salad dressings, too! šŸ™‚ It's delicious!

    I just add some honey, dijon mustard, vinegar, herbs, salt & pepper, and garlic.


  3. Kimi Harris says

    Untoasted, for sure. šŸ™‚

    Yum sounds good! I think that every dressing should have dijon mustard and garlic in it. *smile*

  4. Healthy Oil Guy says

    Thanks for an excellent healthy oil recipe. I’m like this combination of coconut oil, olive oil and sesame oil. Looking forward to mixing my own and trying it out!

  5. Mrs. S says

    I think I need to finally try this. I wondered if the coconut oil would really stay liquid, but since you have had luck with it I think I will give it a shot.

    And yes, every salad dressing should at least have garlic, if not dijon mustard as well :).

    Mrs. S

  6. Stacy says

    I’m excited to try this. It is not only good for you – but helps stretch the olive oil which can get rather expensive.


  7. Sarah says

    Can I use this blend without the sesame oil. I have a child with a sesame allergy, should I sub it out with something else or just omit it?

    • Julia Schroter says

      Sarah, did you find a satisfactory work-around regarding the sesame oil? For myself, I would try extra virgin avocado oil. My homemade mayo recipe is half EVOO, half EVAO for the oil portion of the recipe. The EVOO still makes a much heavier mayo than the commercial versions. Next batch I’ll try Mary’s blend which should turn out lighter.

  8. Mary (Mary's Nest) says

    I would like to try this oil but was wondering – is it ok to actually cook with the sesame oil – does it take heat well?

    Thanks so much,


  9. Kimi Harris says

    I looked it up after reading your comment, just to make sure, and it is an excellent oil to use at high heat. So no worries there! šŸ™‚

  10. Lauren says

    Thank you for making this and sharing your feedback! Have been eyeing Enig’s oil blend recipe for awhile. Wherever do you find unrefined untoasted sesame oil? I can’t even find it at Whole Foods.

  11. Kimi Harris says

    I have been able to find it at my local health store, but it is a very large one, so may have more choices than most

    . I find that the untoasted kind is not by the toasted, but by the safflower, olive oils, etc. I actually almost missed it the first time, because they only carried one brand.

    Anyway, if you can’t find it at a local store, I have also gotten it through šŸ™‚

  12. Mary (Mary's Nest) says

    Thanks so much for the info on cooking with this oil. Your blog post final gave me the push I needed to make this oil blend. And I’m so glad I did!!! It works like a charm. Great for salads and more…and the good news is that you can’t really taste the coconut oil which helps me get this into my family’s diet on a regular basis.

    Thanks again,


  13. says

    Hello folks,
    I just discovered your blog and am enjoying it – thank you. I am a fan of Mary Enig and Weston A Price – they are a brilliant resource on food.
    I’d like to suggest though, that if you go to the trouble of buying a wonderful untoasted and unrefined sesame oil to not cook it at high heat. I realize that it is known as an oil than can tolerate higher heat than others but not ‘high’ heat per se – the same goes for olive and grapeseed.
    It’s really most healthy to get into the habit of cooking the majority of our foods at low heat – especially the ones of highest quality to preserve their nutrients.
    Slow food is good food!
    Thank you, Lisa Marie
    Holistic Nutritionist

    KH: Thanks for the comment Lisa! My personal philosophy is to always use high quality oils, and then to never heat them to the point of burning or smoking. But I agree, slow food is good food. Cheers!

  14. Mary says

    Hi there!

    I was so excited to find your website! I do have a question regarding trying to incorporate two kinds of oils into my diet at once. I wish to consume Udo’s 3-6-9 oil with DHA (this is a new brand) and extra virgin coconut oil as well. I am trying to lose weight and get far healthier than I am. I suspect I have a candida overgrowth as well. I am a female, weighing 200 lbs., 5’7″, with four children. I give these details to indicate my propensity to yeast overgrowth and how valid I see the case for ingesting E.V. coconut oil, but also, the Udo’s brand containing just the right porportions of essential fats from various sources, including flax, borage, etc.

    I am sincerely hoping that you have some advice…wish I could have asked Mary Enig herself! :))
    Thank you!
    Mary Fultz
    Happy New Year to All!

  15. says

    Thank you for this post. I, too, had hesitated to make this oil blend – fearing that I wouldn’t like it and that all those expesive oils would go to waste. But I made it and am just finishing up my first batch.

    I have recently been introduced to grapeseed oil. Do you think it would make a good addition to this blend – in place of or in addition to the original 3 oils? I’m told it lends a buttery flavor.

    I do not have access to the book you referenced but I’m curious if the author addresses grapeseed oil.

  16. Will Mitchell says

    Grapeseed oil is too high in Omega 6 polyunsaturated fats which is the downside to most vegetable oils. It is about 73% polyunsaturated while sesame seed oil is only 50% polyunsaturated and has heat activated antioxidants which makes it good for high temperatures. Too much polyunsaturated fats can cause oxidation of lipids in the body leading to depressed immune function, inflammation (omega 6’s) and atherosclerosis as the LDL cholesterol particles incorporated these rancid fats and irritate white blood cells into phagocytosis and plaque building.

    Dr. Will Mitchell

  17. Tammy says

    I know you say to use the untoasted sesame oil but I already I have the toasted kind. Will it not work as well or just not taste good? Wondering what to do with the toasted sesame oil I have.

    thanks, Tammy

    • Laurel says

      @Tammy – Toasted sesame oil is used in *small* amounts as seasoning in Asian dishes. It has a pronounced smokiness. I’ve been able to find untoasted sesame oil in Indian grocery stores and even at the local Kroger. Also try Middle Eastern grocery stores.

  18. AnnMarie Deis says

    I am wondering how long this oil blend will keep? Should it be kept at room temperature or in the refrigerator? Sounds yummy. šŸ™‚



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