Olive oil is a liquid fat obtained from olives, a traditional crop of the Mediterranean Basin, produced by pressing whole olives and extracting the oil. So far, no surprises. It has been grown for many, many thousands of years and used in everything from cosmetics to soap, to lighting fuel. But of course, it is best known as a pantry staple. What is surprising are the health benefits that come from adding more, not less of it to your diet.
Olive oil, and specifically extra virgin unprocessed olive oil (more about that later) has been the subject of many studies into the longevity and lower cancer rates of many Mediterranean people. Doctors once shook their heads in despair over the high calories and mixed saturated and unsaturated fats, but thankfully we now know better. It seems the cram-packed antioxidants work wonders, and although it may seem counter-intuitive, this oil is actually good for you!
We’ve all pondered over the differences between extra virgin and cold pressed, and it turns out there is some fascinating science behind the label. Each grade has varying degrees of acidity, freshness, taste, and numbers of a chemical called polyphenols.’Polyphenols are a type of micronutrient which act as antioxidants and do all kinds of good things including reducing inflammation and lessening the pace of ageing on the heart and brain. Could it be that olive oil is really the elixir of youth? If so, high grade extra virgin oil is your best choice, preferably cold pressed, as this type of oil has a whopping 30 antioxidant-acting-polyphenols.
But if you’re more interested in cooking properties than science facts, there are a few things you need to know. Olive oil is graded by its level of acidity, which indicates the extent the fat has been broken down into fatty acids – the lower the better! Compared to other vegetable oils which tend to be over-processed and lose most of their nutrients, extra virgin olive oil is considered unrefined, as it is not treated with chemicals or altered by temperature. Olives are simply ground into a paste and pressed to extract the oil. There is no heat involved, hence the term ‘cold pressed’. It contains no more than 1% acidity and typically has a golden-green colour, with a distinct flavour and a light peppery finish. It also has a low smoke point, meaning it burns at a lower temperature than other oils. Unsurprisingly, boutique brands are usually more expensive, so save these for finishing touches rather than to deep fry your potatoes.
Stock a few different types of oil and learn which is the best for your different needs. You probably need more Omega 3 (aka oily fish and olive oil) and less Omega 6, which comes from fried food and soybean oils. Ideally, the ratio should be around 1:1, but most Western diets are more like 1:17. Olive oil is your secret weapon to balance it, and extra virgin is your very best bet, so use it wherever you can. Drizzling over cooked meat, on the chopping board while prepping, and on pretty much any meat product, will enhance the flavour. It helps to collect and collate the flavour bombs that could otherwise escape.
To put it all in perspective, the Greeks, Italians and Spanish consume 13 times as much olive oil as the British and Americans and they are testaments to good health and good food! In this case, the proof is in the people!
Recipe Inspirations
Caramelised Onion & Spinach Olive Oil Quick Bread
