Quick Tips For Using Olive Oil

Olive oil, a staple in the Mediterranean  Diet, has become everyone's  favorite oil. It is not only tastes good but also is good for you. It's an amazing source of antioxidants, capable of reducing inflammation, rich in health-promoting monounsaturated fatty acids, and has been associated with improvement in cholesterol, blood  pressure, diabetes, age-related dementia, blood clots,cancer, and living longer.     

But, is this wonderful, health, tasty food also dangerous?   

Each type of oil has what's called a "smoke point." The smoke point is the specific temperature at which the oil starts to break down, or in more technical terms, the point at which its molecular structure begins to change. These molecular changes result in changes in flavor, as well as changes in nutritional value; specifically, the nutritional value of the oil starts to degrade, changing what once may have been considered an especially healthy oil (such as olive or flaxseed, which is rich in omega-3s) into one that is unhealthy. 

 The higher an oil's smoke point, the higher the temperature the oil can withstand. As a result, each type of oil should be used for the cooking method that is most appropriate to its individual smoke point and heat tolerance.  

Olive oil is made from the crushed fruit of the olive tree.There are a number of methods of extracting olive oil, the best olive oils

What's the difference between olive oil and extra-virgin olive oil?

And when you see the term "refined"

on a label, it means that the oil has been chemically treated to neutralize the strong acid taste. Know that if the label doesn't specify "extra-virgin" or "virgin," it more than likely contains refined oil - to be called extra-virgin or virgin, the olive oil cannot contain refined oil.

 

Cooking With Olive Oil: 

Olive oil has a low smoke point, so make sure you do not use olive oil for any recipe that calls for deep frying over a high heat.  The 250°F-325°F range is a safe guideline when heating food in olive oil. Smoke resulting from frying over high heat is never good, and olive oil decomposes under extreme heat. This results in dangerous molecules replacing natural antioxidants. The value of olive oil can be compromised, because, when overheated, the oil releases carcionogenic free radicals.

 

So the next time you think about cooking with olive oil, remember not to turn up the heat too high.

Here are a few ways to enjoy olive oil in your favorite dishes.

Dress Up Your Veggies

• Saute vegetables such as broccoli, spinach, and zucchini in olive oil, over a low heat.
• Sprinkle fresh olive oil over cooked quinoa.
• Mix oregano, thyme, or garlic to your fresh olive oil for a topping for cooked whole wheat pasta.
• Grilling steak, fish, or chicken? Brush on olive oil right before serving.