Milly Gaines
Olive oil has been a dietary staple for centuries, and for good reason. The ancient Greeks even referred to it as an elixir of youth and health. Olive oil has been linked to numerous health benefits, including improved cholesterol levels, better bone health, improved brain health, and potentially anti-cancer effects. The majority of the fats in olive oil are monounsaturated fatty acids (MUFAs), which have been shown to increase levels of good cholesterol (HDL) while lowering bad cholesterol (LDL). Olive oil also contains antioxidants and anti-inflammatory properties, which may help to protect against harmful chemicals linked to chronic diseases like cancer, autoimmune diseases, and heart disease. With all of these potential benefits, it's no wonder that many people are looking for ways to incorporate olive oil into their daily diets.
How to use olive oil in your daily diet
| Characteristics | Values |
|---|---|
| Recommended daily intake | 27 grams (just under 2 tablespoons) of added oils per day for a 2,000 calorie diet |
| How to consume | Use as a salad dressing, drizzle over roasted vegetables, use for cooking, consume with bread, add to hummus, use as a marinade for vegetables, chicken, fish or meat |
| Health benefits | Anti-inflammatory, antioxidants, lowers "bad" cholesterol, lowers blood pressure, lowers risk of cancer, diabetes, heart disease, Alzheimer's disease, rheumatoid arthritis, improves bone health, brain health |
| Nutritional composition | Predominantly monounsaturated fat, oleic acid, omega-3 and omega-6 fatty acids, polyphenols, vitamins |
| Types | Extra virgin olive oil (EVOO), virgin olive oil (VOO), light, pure, refined |
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What You'll Learn
Use olive oil for cooking
Olive oil is a popular cooking oil, particularly in Mediterranean cuisine. It is also commonly used in salad dressings, but it is safe to use for cooking, even at high temperatures.
The Culinary Institute of America has debunked the myth that olive oil becomes unsafe when heated, confirming that it is ideal for frying. In fact, olive oil is more stable at high heat than other cooking oils. It is also the primary cooking fat in many Mediterranean kitchens.
The smoke point of olive oil ranges between 374°F and 450°F (190 to 232°C), depending on the type of olive oil. The smoke point is the temperature at which an oil starts to break down and smoke. Extra virgin olive oil (EVOO) has a smoke point of 374°F, while pure or light olive oils have a smoke point of up to 450°F.
When cooking with olive oil, it is important to consider not just the smoke point but also the oxidative stability. Oxidative stability refers to the ability of the oil to withstand high temperatures without breaking down into harmful compounds. Olive oil, especially EVOO, has high oxidative stability due to its fatty acid profile and natural antioxidant content.
EVOO is a good choice for shallow frying small amounts of food, as the high moisture content of the food can help keep pan temperatures low, preserving the flavour and nutritional value of the oil. However, for deep frying, where larger amounts of oil are required, a less expensive olive oil or a neutral vegetable oil may be preferred.
In terms of health benefits, olive oil is a good source of healthy fats, antioxidants, and anti-inflammatory properties. It is particularly high in monounsaturated fat, which has been linked to lower levels of LDL ("bad") cholesterol and reduced blood pressure. Olive oil also contains polyphenols and omega-3 fatty acids, which have anti-inflammatory and antioxidant characteristics.
When using olive oil in cooking, it can be used for roasting vegetables, making salad dressings, marinades, pasta sauces, and baking. It is also suitable for sautéing and frying, although some people prefer to use other oils for these high-heat cooking methods to preserve the flavour and nutritional value of the olive oil.
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Drizzle on roasted vegetables
Olive oil is a versatile ingredient that can be used in many ways in your daily diet. One great way to incorporate it into your meals is by drizzling it on roasted vegetables. Here's a simple guide on how to do it:
Choosing the Right Olive Oil
When selecting an olive oil to drizzle on your roasted vegetables, opt for extra virgin olive oil (EVOO). EVOO has a higher smoke point than other types of olive oil, making it suitable for roasting. Additionally, EVOO contains higher levels of beneficial compounds like polyphenols and antioxidants, which offer various health benefits. These compounds have anti-inflammatory properties and can help protect against chronic diseases, including heart disease and cancer.
Selecting Vegetables
Almost any vegetable can be roasted and paired with olive oil. Some popular choices include potatoes (sweet potatoes, yams, Japanese sweet potatoes, purple sweet potatoes, baby potatoes, or regular potatoes), zucchini, summer squash, mushrooms, tomatoes (Campari, grape, or cherry tomatoes), carrots, broccoli, asparagus, edamame, cauliflower, and peppers. You can choose one or a combination of vegetables that suit your taste preferences.
Preparation and Seasoning
Preheat your oven to 425 degrees Fahrenheit. Cut the vegetables into similar-sized pieces to ensure even cooking. If using potatoes, you may want to steam or microwave them for a few minutes before roasting to reduce their cooking time. Place the vegetables in a large mixing bowl, and drizzle generously with olive oil. For every 12 ounces of vegetables, about 1/4 cup of olive oil should be sufficient. You can also add seasonings such as salt, pepper, garlic powder, fresh or dried thyme, dried oregano, and other Italian seasonings. Toss the vegetables well to ensure they are evenly coated with oil and seasonings.
Roasting
Spread the vegetables on a baking pan lightly coated with olive oil. If using different types of vegetables, keep them in separate rows on the baking sheet to ensure even cooking. Roast the vegetables in the preheated oven. For potatoes, start by roasting them alone for about 10 minutes. Then, add the remaining vegetables and continue roasting for another 20 minutes or until they are tender and lightly charred. You may need to stir or toss the vegetables halfway through the roasting time to ensure even cooking.
Serving
Roasted vegetables drizzled with olive oil can be served hot or warm. They make a delicious and healthy side dish to chicken, fish, or rice dishes. You can also enjoy them on top of a salad, with hummus, or as a vegetarian main course. Leftovers can be stored in an airtight container in the fridge for up to three days and reheated in the oven or microwave when needed.
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Mix with balsamic vinegar for bread
Olive oil is a versatile ingredient that can be used in a variety of ways in your daily diet. One popular way to use olive oil is to mix it with balsamic vinegar as a bread dip. Here's a simple recipe for an olive oil and balsamic vinegar bread dip that you can easily make at home:
Ingredients:
- Olive oil (preferably extra virgin olive oil)
- Balsamic vinegar (good-quality vinegar makes a difference)
- Flaky sea salt
- Fresh basil leaves (optional)
Instructions:
- Start by gathering your ingredients. It's important to use good-quality olive oil and balsamic vinegar for the best flavour.
- Prepare a shallow bowl or plate. The shallowness ensures you can easily dip your bread and get a good amount of the dip.
- Pour olive oil into the bowl. The olive oil should make up about 80% of the dip, so be generous!
- Drizzle balsamic vinegar around and across the pool of olive oil. You can adjust the amount of vinegar to your taste, but a 3:1 ratio of olive oil to vinegar is generally recommended.
- Add a pinch of flaky sea salt to taste. The salt enhances the other flavours and brings the dip together.
- If desired, garnish with fresh basil leaves for an extra touch of freshness.
- Take a piece of bread, preferably fresh and warm, and lightly dunk it into the mixture.
- Enjoy the delicious combination of flavours!
This simple appetizer can be prepared just a few minutes before your meal and is a great way to impress your guests. It's a classic combination that lets the quality of the ingredients shine and provides a ton of flavour. You can also experiment with additional ingredients, such as chili flakes, black pepper, parmesan cheese, or fresh herbs, to create different variations of this classic dip.
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Use as a salad dressing
Olive oil is a versatile ingredient that can be used in many ways in your daily diet. One common way to use it is as a salad dressing.
To make a salad dressing, you can whisk together extra virgin olive oil with red wine vinegar or lemon juice, finely diced shallots and/or minced garlic, sea salt, and freshly ground pepper. You can also add fresh herbs and spices to this mixture to create a more complex flavour profile. For example, dried spices like rosemary, oregano, and red pepper flakes can be added to the mixture. This dressing can be made ahead of time and stored in the fridge for up to 4 days. However, if you omit the shallots and garlic, it will last for up to a week.
Another option for a salad dressing is to mix olive oil with balsamic vinegar and mustard. This simple combination creates a delicious flavour that pairs well with many types of salads.
Using olive oil as a salad dressing is a great way to incorporate the ingredient into your daily diet and take advantage of its potential health benefits. Olive oil is known for its high content of monounsaturated fatty acids (MUFAs), which have been linked to improved LDL cholesterol levels, better bone health, and reduced inflammation in the body. Additionally, the antioxidants in olive oil may help protect against chronic diseases, including cancer, Alzheimer's disease, heart disease, and type 2 diabetes.
It is important to note that the health benefits of olive oil are most pronounced when it is used as a replacement for other types of fats, such as butter or animal fats, rather than simply adding it to an existing diet that may already be high in unhealthy fats.
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Substitute for butter
Olive oil can be used as a substitute for butter, especially if you have run out of butter. Olive oil is derived from plants, so it is suitable for vegan and vegetarian diets, unlike butter, which is derived from animal milk fats. Olive oil is also a healthier option, as it is higher in monounsaturated and polyunsaturated fats and contains polyphenols and antioxidants, which offer additional health benefits.
However, olive oil has a sharp, peppery or grassy taste that may clash with other ingredients, depending on the recipe. Butter, on the other hand, has a more neutral flavour and blends into any cooking or baking recipe. If you are substituting olive oil for butter, it is important to consider the context in which the butter is being used. For example, if you are frying vegetables for a stir-fry, you can replace the butter with olive oil in a 1:1 ratio without significantly affecting the final recipe.
Baking is more complex, as recipes are very precise and rely on specific ingredients, textures and temperatures. Replacing cold butter with room-temperature olive oil can ruin your batter and affect the final texture of your bake. Olive oil is best used as a substitute for butter in baking recipes that call specifically for liquid butter. In these cases, olive oil should be substituted in a 3:4 ratio by volume. For example, if a recipe calls for four tablespoons of butter, use three tablespoons of olive oil.
If a recipe calls for creaming room-temperature butter and sugar, it is best to stick to butter as this technique creates light and airy cakes, which cannot be achieved with olive oil. However, if a recipe calls for melted butter, it is safe to use olive oil instead, especially if you want to add a unique depth of flavour to your baked goods.
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Frequently asked questions
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.
Olive oil has been shown to provide many health benefits if you consume it regularly. The majority of the fats in olive oil are made up of monounsaturated fatty acids (MUFAs) which have been shown to increase levels of "good" cholesterol (HDL) while lowering "bad" cholesterol (LDL). Olive oil also contains antioxidants, oleic acid, and anti-inflammatory properties, which may help lower your risk of chronic diseases, including cancer, Alzheimer's disease, heart disease, and diabetes.
Olive oil is incredibly versatile in the kitchen. You can use it as a salad dressing, drizzle it over roasted vegetables, or use it for cooking. It can be a healthy substitute for butter, margarine, and other types of fat. You can also add it to homemade hummus or use it as a dip for bread.
Yes, there are several grades of olive oil, from regular to extra virgin olive oil (EVOO). EVOO is the least processed type of olive oil and contains the highest percentage of polyphenols and antioxidants. It also has a stronger flavor, so it is often used as a finishing oil or in salad dressings. Regular olive oil, on the other hand, is more refined and has a milder flavor, making it better suited for cooking.
