Milly Gaines
Olive oil is widely regarded as a beneficial part of any diet. It is a key component of the Mediterranean diet, which is considered one of the healthiest dietary patterns. Extra virgin olive oil (EVOO) is particularly healthy and can be used as a finishing oil or in cooking, despite misconceptions about its smoke point. It is also a great substitute for butter or other fats in baking. Olive oil can be added to the diet in many ways, including as a salad dressing, drizzled over roasted vegetables, or used for cooking and stir-frying. It can also be added to coffee or yoghurt and has been linked to improved cholesterol levels, better bone health, and improved brain health.
| Characteristics | Values |
|---|---|
| Health Benefits | Improved LDL cholesterol levels, better bone health, improved brain health, anti-cancer effects, reduced risk of heart disease, reduced blood pressure, improved endothelial function |
| Daily Intake | 27 grams (just under 2 tablespoons) of any type of added oils per day for a 2,000 calorie diet |
| Types | Extra virgin olive oil (EVOO), virgin olive oil (VOO), light, pure, and refined olive oils |
| EVOO Uses | Salad dressing, marinade, baking, bread dip, yogurt topping, coffee additive, finishing oil, cooking oil |
| EVOO Health Benefits | Highest percentage of polyphenols and antioxidants, stable at high temperatures, rich in monounsaturated fatty acids (MUFAs) |
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What You'll Learn
Use it as a salad dressing
Olive oil is a great way to add flavour and texture to your salad. It's a versatile ingredient that can be used to make a variety of salad dressings, from a simple vinaigrette to a more complex, flavourful dressing.
A basic vinaigrette can be made by combining olive oil and vinegar in a ratio of 3:1, respectively. You can adjust the ratio according to your taste preferences and the type of salad you're making. For example, if you're making a kale salad, you might prefer a dressing with more vinegar, while a milder green salad may call for less. You can also experiment with different types of vinegar, such as balsamic, red wine, white wine, apple cider, or other varieties, to find the flavour that best suits your taste.
To make a simple vinaigrette, start by combining the olive oil and vinegar in a liquid measuring cup or bowl. You can also add other ingredients like Dijon mustard, salt, and black pepper to enhance the flavour. Whisk or stir the ingredients until they are completely mixed together. Taste the dressing and adjust the seasoning or acidity as needed. If you find the mixture too acidic, you can add a bit more olive oil or balance it with a touch of maple syrup or honey. If it lacks flavour, add a pinch of salt or more vinegar.
You can also get creative and make a more complex salad dressing using olive oil as the base. Try adding ingredients like garlic, shallots, minced garlic, sea salt, pepper, and fresh herbs. You can even include yogurt for a creamier texture. This type of dressing pairs well with salads containing roasted vegetables, such as broccoli and Brussels sprouts. It adds a rich flavour and boosts the absorption of certain nutrients in the vegetables, like fat-soluble vitamins and the antioxidant lycopene.
When making your own salad dressing with olive oil, it's important to note that homemade dressings have a shorter shelf life than store-bought ones. A vinaigrette will typically last for about 7 to 10 days in the refrigerator, while a dressing with added ingredients like garlic may keep for 4 days. However, omitting the garlic can extend its shelf life to about a week. So, be sure to plan your quantities accordingly!
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Drizzle it over roasted vegetables
Roasted vegetables are a delicious and healthy side dish, and drizzling olive oil over them is a great way to add extra flavour and nutrients to your meal.
When roasting vegetables, it is recommended to use regular olive oil, as extra virgin olive oil (EVOO) has a lower smoke point and a stronger flavour. Regular olive oil is better suited to cooking as it can withstand higher temperatures without smoking. However, if you prefer the flavour of EVOO, you can still use it for roasting, especially if you want your vegetables to have a stronger taste.
Before roasting, toss your chosen vegetables in olive oil and season them with salt and pepper. You can also experiment with different herbs and spices to enhance the flavour of your vegetables. For example, smoked paprika works well with sweet potatoes, while Brussels sprouts pair nicely with za'atar. If you want to try something different, dry roasting is another technique that brings out the natural flavours of vegetables. This method involves roasting the vegetables without oil first, allowing them to caramelize and develop a deeper flavour. Once they are out of the oven, you can then drizzle them with olive oil while they are still warm.
Drizzling olive oil over roasted vegetables is an easy way to incorporate this healthy fat into your diet. Olive oil is known for its monounsaturated fatty acids (MUFAs), which offer various health benefits, including improved cholesterol levels, better bone health, and potential anti-cancer effects. Additionally, the fat in olive oil helps boost the absorption of certain nutrients, such as the antioxidant lycopene found in red and pink fruits and vegetables.
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Use it for cooking
Olive oil is a versatile ingredient that can be used in many cooking methods. It is a staple in the Mediterranean diet and is linked to numerous health benefits, including improved LDL cholesterol levels, better bone health, improved brain health, and potential anti-cancer effects. Here are some ways to incorporate olive oil into your cooking:
Roasting
Roasting is a simple and delicious way to incorporate olive oil into your cooking. Simply toss your favourite vegetables with olive oil, season with salt and pepper, and roast them in the oven. You can also use olive oil for roasting meats, such as juicy roast beef. A good rule of thumb is to use one tablespoon of olive oil per cup of vegetables.
Sautéing and Grilling
Olive oil is perfect for sautéing and grilling. You can use it to cook vegetables, meats, or proteins. For example, you can make a caprese pizza using olive oil or grill your favourite seasoned vegetables.
Baking
Olive oil can be used in place of butter or vegetable oil in baking recipes. It is a common ingredient in traditional Mediterranean baked goods such as biscotti, olive bread, and focaccia. You can also substitute butter with olive oil in cookies, cakes, brownies, muffins, and quick bread recipes such as banana bread or zucchini bread. When substituting butter with olive oil in a recipe, use 3/4 of the amount of olive oil. For example, if a recipe calls for one cup of butter, use 3/4 cup of olive oil instead.
Marinades
Olive oil is an excellent base for marinades. You can combine it with acids such as lemon, orange, or vinegar, and add herbs, spices, garlic, honey, or mustard to taste. Marinating meats, proteins, or vegetables with an olive oil-based marinade is a great way to add flavour to your dishes and increase your olive oil intake.
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Substitute it for butter in baking
Substituting olive oil for butter in baking is a great way to cut saturated fat and add healthier fats and polyphenols to your diet. However, it's important to note that olive oil has a distinct flavour that may not work for all baked goods. Its strong taste may overpower other ingredients, so it's best suited for recipes with robust flavours like chocolate or lemon.
When substituting olive oil for butter, the general rule of thumb is to use three-quarters of olive oil for the amount of butter specified in the recipe. For example, if a recipe calls for four tablespoons of butter, you would use three tablespoons of olive oil. This ratio ensures the baked goods don't become too dense or greasy.
It's also essential to consider the type of olive oil used. Delicate olive oils with low bitterness and fruity notes are generally best for baking, as they can mimic the flavour of butter. More robust, peppery, or pungent olive oils may be less suitable for baked goods, except in recipes with strong flavours like chocolate.
Additionally, olive oil is not an ideal substitute in recipes that call for room-temperature butter and creaming, a technique that creates light and airy cakes. In such cases, it's best to stick with butter to achieve the desired texture and consistency.
Finally, while olive oil can be a delicious and healthy substitute for butter in baking, it may take some experimentation to find the right balance of flavours and textures. It's always a good idea to start with a small batch or a recipe specifically designed for olive oil to ensure the best results.
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Use it as a finishing oil
Olive oil, especially extra virgin olive oil (EVOO), is a great way to finish and enhance your dishes. Finishing oils are typically used at or towards the end of the cooking process, and they can be drizzled directly onto the dish before serving.
Finishing oils add depth and complexity to the flavour of a dish, helping to balance out the flavours. They also add texture, making the dish silkier, creamier, or crunchier. Finishing oils also boost the nutrients in your meal. EVOO is very rich in antioxidants and has incredible health benefits, including anti-inflammatory properties.
There are many ways to use olive oil as a finishing oil. You can drizzle it on pasta, pizza, or grilled meats. You can also use it to dress vegetables, like broccoli and Brussels sprouts, with a squeeze of lemon juice and a sprinkle of salt and pepper. For a simple vinaigrette, whisk together olive oil with red wine vinegar or lemon juice, diced shallots and/or minced garlic, salt, and pepper. You can also add fresh or dried herbs and spices for extra flavour and antioxidants.
If you have a premium bottle of olive oil, using it as a finishing oil is a great way to maximise your polyphenol intake.
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Frequently asked questions
Olive oil is widely regarded as a beneficial part of any diet. Studies have linked olive oil consumption to numerous health benefits, such as improved cholesterol levels, better bone health, improved brain health, and potentially even anti-cancer effects.
The daily recommended intake for oil varies depending on age, sex, and activity level. The 2020-2025 Dietary Guidelines for Americans recommends 27 grams (just under 2 tablespoons) of any type of added oils per day for a 2,000 calorie diet. On average, 25-50ml (2-3 tablespoons) of extra virgin olive oil per day is most strongly associated with health benefits.
There are many ways to add olive oil to your diet. You can use it as a salad dressing, drizzle it over roasted vegetables, use it for cooking, or as a finishing oil. You can also add it to your coffee or yoghurt, bake with it, or use it as a dip for bread.
