Extra virgin olive oil is one of the world's most beloved culinary ingredients. It's been used in Mediterranean cooking for thousands of years. Now it's used in kitchens all around the world.
But there's a lot of confusion and misinformation around extra virgin olive oil. It's hard to know what's fact and what's fiction.
In this article, we're going to separate fact from fiction. We're going to uncover some little-known secrets about extra virgin olive oil. You'll learn tips and tricks that you can apply in your life right away. You'll never look at extra virgin olive oil the same way again.
Here are some quick facts about extra virgin olive oil:
- It's rich in healthy monounsaturated fats
- It contains antioxidants and anti-inflammatory compounds
- It's loaded with beneficial plant compounds
- It's been linked to improved heart health and a lower risk of cancer
By the end of this article, you'll know the truth about extra virgin olive oil. You'll know the right ways to use it and the wrong ways. You'll know the myths and the facts. You'll know how to use it in the kitchen and how to select the best one.
Let's jump right in.
Ready to learn the truth about extra virgin olive oil? Let's get started!
What is Extra Virgin Olive Oil?
Extra virgin olive oil (EVOO) is a popular oil used for cooking, dressing, and more. But what exactly is it, and how is it made?
First things first: EVOO is oil that is extracted from the first cold press of the olives. This means that it is made purely from olives, without any other oils or additives. The olives used are typically picked when they're ripe and juicy, then processed quickly to avoid any spoilage.
During the pressing process, the olives are crushed and spun to separate the oil from the solids. This is how EVOO gets its characteristic earthy, fruity flavor and aroma. The resulting oil is 100% natural and unrefined, meaning that it retains all of its natural nutrients and flavor.
Now, let's bust some common myths about EVOO:
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Myth: The color of EVOO indicates its quality.
Fact: This is simply not true! While many people assume that green EVOO is better than yellow or gold, the color of the oil has nothing to do with its quality. In fact, color can vary based on factors like the type of olives used, the region where they were grown, and even how fresh the oil is. -
Myth: EVOO is only good for salads and dressings.
Fact: While EVOO certainly adds delicious flavor to salads and dressings, it can be used for so much more! Use it in marinades, dips, sautés, roasts, or even as a finishing oil on top of soup. EVOO can be a versatile oil in cooking.
So now that you know the basics, what's the best way to use EVOO? Here are a few tips:
- Use EVOO for medium to low heat cooking (such as sautéing or baking) to preserve its flavor and nutrients.
- Store EVOO in a cool, dark place with the bottle tightly closed to maintain freshness.
- Look for EVOO that has a harvest date on the bottle to ensure you're buying fresh, quality oil.
The Health Benefits of Extra Virgin Olive Oil
Extra Virgin Olive Oil (EVOO) is a health-promoting powerhouse. Its anti-inflammatory and antioxidant properties make it one of the healthiest culinary oils available. But what are the health benefits of this polyphenol-rich oil that make it so special?
One of the lesser-known benefits of EVOO is its anti-inflammatory and anti-carcinogenic effects. Several studies have revealed that the polyphenols found in EVOO have anti-inflammatory properties and can protect against certain types of cancer. In one study, scientists found that polyphenols from EVOO were effective in reducing inflammation in the digestive tract and even had a protective effect against certain types of cancer.
Another study published in the Journal of Agricultural and Food Chemistry found that polyphenols from EVOO may even help to protect the brain from age-related neurodegenerative diseases.
EVOO is also high in monounsaturated fats and omega-3 fatty acids, which are beneficial for heart health. Studies have found that those who consume two tablespoons of olive oil per day have significantly lower levels of bad cholesterol, or LDL, than those who don't. Additionally, the monounsaturated fats found in olive oil have been linked to improved blood sugar levels and lower levels of "bad" cholesterol.
One of the best-known benefits of EVOO is its potential to reduce the risk of developing type 2 diabetes. One study published in the British Journal of Nutrition revealed that participants who consumed more olive oil had lower levels of insulin in their blood, suggesting that olive oil could play a role in reducing the risk of type 2 diabetes.
Finally, EVOO is a rich source of antioxidants that can help protect the body from damage caused by free radicals. Several studies have found that the antioxidants in olive oil can help reduce oxidative stress and even protect against certain types of cancer.
Overall, consuming EVOO as part of a healthy, balanced diet is key to experiencing its many health benefits. Here are some tips and tricks to ensure you are getting the most out of your EVOO:
- Look for extra-virgin olive oil that is cold-pressed and has no added ingredients.
- Use EVOO to top salads, pastas, and roasted vegetables.
- Try adding a tablespoon of EVOO to your morning smoothie for an extra antioxidant boost.
- Use EVOO as a replacement for butter or margarine when baking and cooking.
The Dirty Truth About Labels
First, it's important to know that not all labels are created equal. While some labels indicate a higher level of quality and purity, others are simply marketing ploys. So, let's expose some common myths and misconceptions about olive oil labels:
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Myth: "Cold-pressed" or "first cold-pressed" means higher quality.
Fact: While these terms were once regulated and indicated a premium product, they are now largely meaningless. In fact, most EVOO is cold-pressed in the first place – it's the quality of the olives and the pressing method that determine the quality of the oil, not the use of this particular term. -
Myth: "Pure" or "light" olive oil is healthier and lower in fat.
Fact: These labels are often used to indicate a lower quality oil that has been heavily refined and processed. This means that it has lost many of the natural nutrients and benefits of EVOO. Plus, all olive oil is high in fat – it's just a matter of choosing high-quality, healthy fats.
Knowing these myths, here are some insider tips for interpreting and using olive oil labels:
- Look for extra virgin olive oil that is certified by organizations like the California Olive Oil Council or the North American Olive Oil Association. This indicates that the oil has been tested and verified to meet certain purity and quality standards.
- Check the harvest date on the bottle (if available). EVOO is best when it's fresh, so look for oil that was harvested within the last year or two.
- Opt for glass bottles over plastic or metal, as these can affect the quality and flavor of the oil.
Cooking with Extra Virgin Olive Oil (EVOO)
One of the most common misconceptions about EVOO is that it has a relatively low smoke point, meaning it's not suitable for cooking or baking. Despite what many people think, EVOO can actually be used to cook and bake at higher temperatures.
Truth is, the smoke point of EVOO is the same as other cooking oils, such as coconut and avocado oil. In fact, EVOO even has a higher smoke point than butter and ghee. So don't be afraid to cook with EVOO, it's totally safe!
Here are a few unique tips for cooking with EVOO:
- Reuse EVOO for up to 24 hours. EVOO will not spoil as long as it's stored in a cool, dark place. Reusing EVOO saves money and it also adds an extra layer of flavor to your dishes.
- EVOO is an excellent choice for pan-frying. EVOO has a high smoke point and it also contains beneficial antioxidants.
- EVOO can replace butter or shortening in recipes. Simply replace half of the butter or shortening with EVOO. This will add a unique flavor to your dish and also give it a healthy boost.
- EVOO is great for baking. Use it for cakes, cookies, and other desserts. EVOO will give your baked goods a unique flavor and make them healthier at the same time.
- Combine EVOO with balsamic vinegar for a delicious salad dressing. This is a classic combination and it’s sure to make your salads even more flavorful and nutritious.
EVOO is much more than just a salad dressing. It’s a versatile ingredient that can be used in a variety of ways. So don’t be afraid to experiment and find new uses for EVOO. With a little bit of creativity, you can turn ordinary dishes into something extraordinary.
Conclusion
Congratulations! You are now armed with the true facts about extra virgin olive oil. From health benefits to cooking tips to label reading secrets, you have all the information you need to make informed choices about this popular oil.
Before you go, we'll leave you with one final little-known secret about EVOO: it can be used as a natural pre-shampoo treatment for your hair! Just massage a small amount of oil into your scalp and hair before washing, then shampoo and condition as normal. Your hair will be left shiny, soft, and nourished.
In addition, we want to remind you of the importance of choosing high-quality extra virgin olive oil. Not only will it enhance the flavor of your meals, but it also provides numerous health benefits. So when shopping for EVOO, remember to look for fresh, certified oil in glass bottles, and check the label for the harvest date and origin.
We hope that this guide has separated fact from fiction and provided you with valuable information about extra virgin olive oil. Whether you're a seasoned chef or a home cook, EVOO can be a versatile and delicious addition to your pantry. So go ahead, drizzle it over your salad or use it to sauté your veggies – and enjoy!