In the past, our Olive Oil specialist have shared some incredible tips on how to purchase and taste Olive Oil. But all that will not make any difference if you do not know how to use Olive Oil properly. Here are five easy ways to learn how Olive Oil can be used to get the maximum benefits and all the unique taste that come along with it.
1. Olive Oil Is Best Used Fresh
Olives are fruit and Olive Oilis best when it is fresh. Best by dates generally are about 18 months to 2 years after harvest, but the simple fact is that you should use your Olive Oil in a much shorter period than that. In a perfect world, use Olive Oil within one year of harvest.
That is a little bit different though from once you actually open a bottle of Olive Oil. An open bottle of Olive Oil should be used within 3-6 months or less, so our Olive Oilexperts suggest that you make sure you purchase as much as you need for that period of time.
In addition, do not get huge bottles that you will not use for months, always remember air and time eventually lead to loss of antioxidants and flavor. So our Olive OilExperts advise that you make sure you use the Olive Oil in a fairly short time. If it is part of your daily diet you will not have a problem with storing as you will be using it routinely.
2. Olive Oil Is The Main Source Of Added Fat
We know that one of the main characteristics of the Mediterranean diet is using olive oil as the main source of fat. While here in Greece we use quite a bit of olive oil, studies show that minimally you need 2-3 tablespoons of olive oil a day.
The average amount consumed in the U.S. is 1 teaspoon a day
They think it is too much, or that they will gain weight. But when the Olive Oil consumed within a Mediterranean style diet, you will not gain weight. That means that you will be eating mostly vegetables as a main course with a bit of bread and cheese resulting in average calorie level.
3. Olive Oil Is Not Only Great For Salads
When our Olive Oil experts state that olive oil is the main fat, we do not mean only in salads but as you can see it is used for most cooking needs.
Yes you can fry with olive oil, as the smoke point is high enough for home frying needs, and you will not even reach the smoke point which is about 410 degrees F for Extra Virgin Olive Oil. By lightly sautéing, you may lose a small amount of antioxidants but will retain most, so you are definitely still getting the benefits.
4. You Should Not Re-Use Olive Oil
A variety of individuals re-use Olive Oil after they have fried with it, that is a big no-no. Obviously this used oil will not taste as good, or fresh and the heat oxidizes it as well. While frying or sautéing the first time with Olive Oil will cause a small loss of antioxidants, repeated use more than once or twice will cause greater loss of the nutrition and flavor qualities.
5. Recycling Olive Oil
Make sure you dispose leftover olive oil (after frying) correctly. Ideally you want to recycle it. If you do not have that choice to make with Olive Oil, then you can pour it in non-recyclable containers that close well and throw it in the garbage. Our Olive Oil experts suggest that you do not pour it down the drain and rinse with hot water. This can cause backups in your drain.
Our Olive Oil and Balsamic Vinegar Specialist are almost certain you have heard of the Mediterranean Diet. If you haven’t, the Mediterranean Diet is made up mainly of:
Olive Oil is the main source of fat in the Mediterranean Diet. While this diet is getting popular in America, the Mediterranean Diet is not just another diet, but is really more of a lifestyle.
In addition, the Mediterranean Diet is the way of life which has flourished due to its surroundings. Similar to all cultural diets, the Mediterranean Diet is a natural result of the environment, in which the climate allows for a bountiful year round supply of fresh fruits and vegetables, as well as perfect for olive trees, and is most suitable for goats and sheep, which make up a high percentage of the meat and dairy.
Access to the abundant Mediterranean Sea supplies plentiful amounts of fresh seafood.
The belief of using food as medicine has given life to the Mediterranean Diet to be promoted throughout the world. The Mediterranean Diet has innumerable health benefits, largely due in part to the emphasis on Extra Virgin Olive Oil.
While it may be hard to follow all aspects of the Mediterranean Diet, for example, in a land-locked cattle country, incorporating more plant based foods and quality 100% Extra Virgin Olive Oil can easily be accomplished and provide a variety of benefits.
Studies display that the Mediterranean Diet can drastically reduce cardiac diseases, from coronary artery disease, hypertension, high cholesterol and more. It protects against strokes and contributes to brain health. Additionally, fat is essential for brain health and the healthy omega 9’s and other aspects of olive oil can prevent Alzheimer’s and improve cognitive function.
Furthermore, Olive Oil stimulates the release of osteocalcin for bone health. It also helps with healthy gut flora, which is linked to an assortment of different diseases from head to toe. Its antioxidant properties are anti-aging. Furthermore, it reduces the risk of cancers, including invasive breast cancer. Consumed during pregnancy, Olive Oil actually helps with fetal health.
With its positive benefits for prevention and treatment of chronic conditions, it is clear that the Mediterranean Diet offers strong potential for increased health and longevity.
If relocating to the Mediterranean coast is not an option, there are a variety of practical and easy ways to integrate these principles no matter where you live. We suggest that you begin with 100% Extra Virgin Olive Oil.
You may not have known this, but olive oil contains 450 aromatic molecules and is capable of imparting a tantalizing variety of aromas. Pulses, which include dried beans, peas, and lentils are a staple of the Mediterranean Diet and are rich in vitamins and minerals. Additionally, they pair magnificently with Extra Virgin Olive Oil. This recipe for Extra Virgin Olive Oil and White Bean Puree is simply delicious made with 100% Extra Virgin Olive Oil.
You can also find a variety of salad and vegetable recipes here using olive oil and many different vinegars. One of my favorite Mediterranean Diet recipes is for a flavorful Goat Cheese and Garlic Spread.
If you have access to quality seafood, our Olive Oil and Balsamic Vinegar Specialist encourage you to check out one of these recipes:
Remember simple and traditional is key to the Mediterranean Diet. Quality ingredients, such as Extra Virgin Olive Oil, stand out for their flavor profiles and do not need to be over manipulated in the kitchen. This ultimately allows for more time to enjoy your culinary creation!
Bad cholesterol or a bad diet is something we all experience at some point in time. It's impossible to eat healthy our whole lives, even though we may try hard to do it.
Consuming healthy foods for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.
Your Heart and Food
A diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. Individuals that are obese/overweight are more prone to heart disease.
As an example, a diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease. To help prevent heart disease and improve your health, our Olive Oil and Balsamic Vinegar specialist suggest that you put these essential tips below to good use.
Eat Plenty Of Fish
Herring, sardines, and salmon are all exceptional sources of Omega 3 essential fatty acids. Other fish are outstanding as well, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing Healthy Fats and Oils
Unfortunately, saturated fat will help increase the risk of heart disease. It's discovered in meat, butter, and even coconut oil. Try to avoid them until your cholesterol levels are down and you are at a healthy weight. Even those which can’t get enough of red meats can enjoy seafood and nuts for their main sources of protein.
Monounsaturated fats such as Olive Oils will assist in protecting your heart. In addition, Olive Oil is an ideal choice for cooking, dressing, or even as a dipping sauce.
Plenty of Fiber
Fiber can aid in controlling your cholesterol. Furthermore, you can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy.
Selecting Carbohydrates
Eating for your heart generally involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn't good for your heart disease at all.
Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet.
Healthy Cooking Methods
Stir frying and sauteing with olive oil or canola oil are both exceptional methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, our Olive Oil experts recommend that you remove the skin and bake it in the oven in foil.
Instead of frying your fish you should always bake it. Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
