Olive Oil Cooking Tips

HEALTHY TIPS FOR CHOOSING AND USING OLIVE OIL

Olive oil is known for its terrific health benefits, and it just happens to be one of our favorite kitchen ingredients. Found in many varieties with labels such as "extra virgin" or "pure," olive oil is more than just a dressing, but an ingredient in a myriad of baked and fried dishes. In this article, we help you select the right olive oil for your creation.

When on the hunt for the perfect variety of olive oil, the first thing you need to do is ask yourself how much olive flavor you're looking for in your recipe. Next, look for an olive oil that will survive (i.e. high-heat frying) and enhance the meal you're making.

Types Of Olive Oil

There are endless varieties of olive oil that can each add a special touch to your dish. Things like the type of olive used, where they were grown, the ripeness of the olive, the pressing technique and how they were harvested can all have an impact on the nuanced flavor of the oil. Another thing to consider is the grade of oil. Though many people pick up extra virgin olive oil out of habit, other types of olive oil may be used to better effect depending on the purpose required. 

• Extra Virgin Olive Oil: This oil is made from the first press of the olives. It has the lowest acidity and contains the highest concentration of cancer-fighting antioxidants. However, the inherent delicacy of the oil means that its flavor can break down under heated conditions. This oil is best used unheated over a salad, or possibly low heat cooking. 
• Virgin Olive Oil: This oil is also from the first press, but it has a slightly higher acidity and has been judged to have a flavor slightly lacking from that of extra virgin oil. Its purposes are very similar, as it is suitable for salads and light sauteing only. 
• Refined Olive Oil: This oil has undergone processes that eliminate the acidity level all together. Refined oil is for cooking purposes only, as its flavor and aroma is lacking from that of the virgin oils. 
• Pure Olive Oil: Pure olive oil is a mix of virgin and refined olive oil. It is suitable for heavy-heat cooking, but is considered to be inferior nutritionally and in flavor to the virgin oils. 
• Olive Pomace Oil: Similar to pure olive oil, olive pomace oil is great for high-heat cooking. But don’t expect the same level of antioxidants or flavor from this hearty, heat-resistant oil. 
• Light Olive Oil: A fine filtering process has been applied to light olive oil to reduce the flavor for purposes of baking or cooking where the fruitiness of the oil might be disagreeable.

Storing Olive Oil

Olive oil can be stored tightly capped at room temperature or in the refrigerator for up to 1 year. When chilled, the oil turns cloudy and thick. Chilled olive oil will return to its original consistency when left at room temperature for a short time.

Olive Oil Cooking Tips

When cooking with olive oil, here are some tips to follow:

• Olive oil is as ubiquitous in the kitchen as other culinary staples like salt and butter. Its robust and fruity bouquet can be used to enliven the flavor of a vast assortment of dishes. 
• When used as a sautéing oil, olive oil’s savory and satisfying essence is imparted into the cuisine and enhances the goodness of any home-cooked meal. 
• Try simmering minced garlic and shallots in a pan along with your favorite cut of meat and vegetables, or add stock and red wine to make a wine reduction sauce. 
• As a marinade, olive oil saturates your food items with rich flavor. Just combine the oil with an acid, such as vinegar or lemon juice, along with your desired meat, vegetables and spices. Let stand overnight in the refrigerator to let the flavors blossom. 
• Extra virgin olive oil is at its most flavorful and nutritious when untouched by heat. 
• A blend of olive oil and balsamic vinegar makes an excellent dipping sauce for sliced French bread. And for salads, take this same mixture and add a pinch of garlic salt, pepper and a squeeze of lemon for the perfect vinaigrette.
• Replace butter with olive oil in mashed potatoes or on baked potatoes. For the ultimate mashed potatoes, whip together cooked potatoes, roasted garlic, and olive oil; season to taste.
• Make a tasty, heart-healthy dip by mixing cooked white beans, garlic, and olive oil in a food processor; season to taste with your favorite herbs.
• Use olive oil in your sauces - whisking will help emulsify, or blend, the watery ingredients with the oil in the sauce.
• Add at the end of cooking for a burst of flavor.
• Drizzle over cooked pasta or vegetables.
• Use olive oil instead of butter or margarine as a healthy dip for bread. Pour a little olive oil into a small side dish and add a few splashes of balsamic vinegar, which will pool in the middle and look very attractive.
• For an easy appetizer, toast baguette slices under the broiler, rub them lightly with a cut clove of garlic, and add a little drizzle of olive oil.

NOTE: The reason it's important to do this is because your olive oil can become damaged at high temperatures because it has a lower smoking point compared to other oils — this is especially true of extra-virgin olive oil. Not only can high heat affect the flavor of olive oil, it reduces its nutritional value. If you need to cook something with more than medium heat, try using another oil like canola oil.