Olive oil, derived from the olive fruit, has been a culinary and cultural staple, especially in the Mediterranean region, for thousands of years. It is prized not only for its rich flavor but also for its numerous health benefits. Olive oil is categorized based on its extraction process and acidity level, with extra virgin olive oil (EVOO) being the highest quality due to its minimal processing and low acidity. It contains monounsaturated fats, particularly oleic acid, and is also a source of antioxidants, including vitamin E and polyphenols.
Smokepoint: 160-190°C
Nutritional Information (per 100g): (Note: These values are general estimates and might vary between varieties and brands)
- Calories: 884
- Protein: 0g
- Fat: 100g
- Saturated: 14g
- Monounsaturated: 73g
- Polyunsaturated: 11g
- Vitamin E: 14mg (93% DV)
- Vitamin K: 60µg (50% DV)
Ingredients:
- 100% pressed olives (though some blends might include other oils, so always read labels).
What it is good for:
- Heart health due to its high monounsaturated fat content.
- Culinary applications for its distinct flavor.
- Reducing inflammation and oxidative stress because of its antioxidant properties.
- Moisturizing skin and hair when used topically.
How to Use:
- Drizzle over salads, vegetables, or bread.
- Use as a base for dressings, marinades, and sauces.
- Employ in cooking, but with caution at high temperatures due to its lower smoke point (especially for EVOO).
- Apply topically as a moisturizer or makeup remover.
Recipe Idea – Classic Olive Oil Vinaigrette: Ingredients:
- 1/2 cup extra virgin olive oil
- 3 tablespoons balsamic vinegar or red wine vinegar
- 1 garlic clove, minced
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
- In a bowl, whisk together the vinegar, garlic, mustard, salt, and pepper.
- While whisking continuously, slowly drizzle in the olive oil until the mixture emulsifies and combines well.
- Adjust seasonings to taste.
- Store in an airtight container in the refrigerator. Shake or whisk again before using.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-free
- Paleo
- Mediterranean
- Keto
Note: Extra virgin olive oil has a unique flavor and lower smoke point, making it best suited for low to medium heat cooking or for raw applications. Refined or “light” olive oils can handle higher heat. Always store olive oil in a cool, dark place to preserve its flavor and nutritional qualities.
