Olive oil has been the hallmark of the healthy Mediterranean Diet for over 2,500 years. It adds vibrant flavors and textures to Mediterranean foods and is high in healthy, monounsaturated fats along with antioxidants. Simply drizzle it on cooked fish or vegetables, or use it as a dip for bread. Vegetables roasted, grilled, or sautéed in olive oil are simply tastier - so you'll find yourself eating more of them!
Olive Oil Flavors
Olives are the fruit of the olive tree. Soon after being picked, they're cleaned in a water bath and then crushed into a mash. This mash has three unique parts: olive solids, olive water, and olive oil. First, the olive solids are separated. Next, the olive water and oil are quickly separated to keep the olive water from changing the oil's taste and odor. Finally, the oil is bottled.
The best quality olive oils are obtained from the first pressing of the olives and are "cold pressed." This means they're not heated during the pressing process. Heating produces larger amounts of oil, but decreases important flavor and healthy compounds, including flavenols and polyphenols, abundant in extra virgin olive oil (EVOO).
Olive Oil Grades
Olive oil is graded on taste, acidity level, and processing method. The table below lists the main types of olive oil in order of decreasing quality.
Grade
|
Description
|
Taste
|
Uses
|
Extra Virgin
|
Highest quality oil made from the first pressing with no heat or chemicals
|
Superior
|
Dips, salads and drizzled on fish
|
Virgin
|
Lacks perfect taste of extra-virgin, but not refined
|
Good
|
Frying, grilling and roasting
|
Olive
|
Blend of virgin and refined (chemically-treated) oils
|
Lacks Flavor
|
When flavor is not needed
|
Light
|
The word "light" means the oil has been refined, not that it is lower fat.
|
Lacks Flavor
|
When flavor is not needed
|
Pomace
|
Lowest quality made by blending virgin and pomace
|
Lacks Flavor
|
Frying or cooking
|
Buying and Storing Olive Oil
The four foes of olive oil are age, heat, air, and light. When you buy olive oil, make sure it is no more than 18 months old. (Look at the bottling date on the label.) At home, store olive oil in a cool, dark place.
Tasting Olive Oil
Is the idea of an olive oil tasting daunting? Fear not. The
North American Olive Oil Association has a great "do-it-yourself" olive oil tasting on their website. The website explains, "While professional panels focus on detecting defects, the rest of us can focus on the fun part - appreciating the multitude of positive nuances in extra virgin olive oils! Anyone can practice olive oil tasting, even a simple comparison at home or with a group of fellow EVOO-appreciators (like wine, group tasting gives you more variety at a lower out-of-pocket cost!) Groups can also help you learn more quickly, as easily-named flavors will be reinforced while some individuals will inevitably pick up notes others missed on the first pass. Whether going solo or at a gathering, all you need are a few oils, a few tasting supplies and then follow the tips at this
link.
Where Does Olive Oil Come from?
The basic tenet is that olive trees grow where grapes grow. Wineries and olive oil mills go together. That means olive trees can be found all around the "Old World" Mediterranean. Spain, Italy, France, Greece, Lebanon, Israel, Turkey, Morocco, and Tunisia all produce olive oil. The New World has plenty of olive oil, too. Chile, Argentina, California, New Zealand, and Australia are all big producers of olive oil. In the US, you might be surprised to find olive oil also being produced in Georgia, Texas, Oregon, Washington, Virginia, Arizona, and New Mexico!
Cooking with Olive Oil
Sautéing: There's no better way to bring out the flavor of vegetables and seafood than sautéing. It's an easy, healthy way to prepare your favorite dishes. To sauté, pour olive oil into a cold skillet or sauté pan and heat over low heat. When the oil is heated through, add the food item. Stir, toss, or turn until cooked, and enjoy!
Baking: Baking with olive oil instead of butter, cuts the amount of cholesterol and saturated fat in your favorite recipes. Olive oil produces lighter-tasting breads, brownies, biscotti, and cakes. Even more good news - you need less olive oil than butter when baking! See chart below.
Baking Substitutions
|
Butter
|
Olive Oil
|
1 tsp
|
3/4 tsp
|
2 tsp
|
1 1/2 tsp
|
1 Tbsp
|
2 1/4 tsp
|
2 Tbsp
|
1 1/2 Tbsp
|
1/4 cup
|
3 Tbsp
|
1/3 cup
|
1/4 cup
|
1/2 cup
|
1/4 cup + 1 Tbsp
|
2/3 cup
|
1/2 cup
|
3/4 cup
|
1/2 cup + 1 Tbsp
|
1 cup
|
3/4 cup
|
Frying: Frying in olive oil leaves food less greasy, and crunchier, than frying in other fats. Also, foods fried in olive oil have less cholesterol and saturated fat than foods fried in most other fats. Here are some tips when frying with olive oil:
- Deep fry at 350 to 365ºF, (Heat the oil slowly.)
- Use enough oil to properly cover foods.
- Avoid putting too much food in the oil at once.
Place food on wire racks after cooking to drain excess fat
Cooking! Now, it's time to get cooking with olive oil. While you may not be ready for olive oil on your cereal like some
culinary stars, there is no shortage of fantastic recipes using olive oil. Check out the recipes below, or the wide variety in Oldways' database of
Mediterranean recipes, or from the three books in this week's
Fresh Friday. Also check out Oldways'
12 Ways to Use Olive Oil.
Click on a photo or recipe title below to link to the full recipe.