The Wonder and Magic of Cooking with Olive Oil

Olive oil is one of the healthiest fats you can incorporate into your daily cooking routine. For centuries, it has been a staple in Mediterranean diets, celebrated for its rich flavor, versatility, and impressive health benefits. Whether you’re using it to sauté, drizzle, or dress, olive oil is an essential kitchen companion that can elevate your meals and nourish your body. But with so many options available, it’s important to understand the best ways to use it, what to look for when buying it, and why it’s such a powerhouse for your health.

Why Olive Oil is So Good for You

Olive oil, particularly organic extra virgin olive oil (EVOO), is packed with monounsaturated fats. These healthy fats help to reduce bad cholesterol levels, protect against heart disease, and keep inflammation at bay. EVOO is also rich in antioxidants, like polyphenols, which can help fight oxidative stress and support overall wellness. Additionally, studies have shown that incorporating olive oil into your diet can reduce the risk of chronic conditions like diabetes and Alzheimer’s disease.

One of my favorite ways to enjoy olive oil is by creating a homemade balsamic vinaigrette. The richness of the EVOO combined with the tang of balsamic vinegar creates a simple yet delicious dressing that goes perfectly on salads, roasted vegetables, or even drizzled over grains like quinoa. It's such a simple way to add flavor to your meals while getting all of the wonderful benefits that come with olive oil.

When to Use Olive Oil

Extra virgin olive oil is the highest-quality form of olive oil, made from pure, cold-pressed olives. It has a rich, fruity flavor and is perfect for dressings, dips, or drizzling over finished dishes. This is the olive oil you'll want to use for its raw applications—think of a finishing touch for pasta, a drizzle over roasted vegetables, or mixing into your favorite salad dressing.

However, when it comes to cooking with olive oil, it's important to note that heating olive oil to high temperatures can cause the oil to break down and lose some of its beneficial properties. The smoke point of extra virgin olive oil is around 375°F, so it’s best to use it for low-to-medium heat cooking.

For higher heat cooking like frying or roasting, you can use refined olive oil. It has a higher smoke point and a milder flavor, making it more suitable for those types of cooking methods.

How We Use Olive Oil in Our Home

We’ve truly embraced olive oil in our home, making it a staple in everything from our cooking to our dressings. One of our favorite things to do is mix up a balsamic vinaigrette using high-quality extra virgin olive oil. It’s simple: olive oil, balsamic vinegar, a little bit of honey or maple syrup, salt, and pepper. We drizzle it on salads, roasted vegetables, or even use it as a marinade. It’s a quick and easy way to boost the flavor of nearly any meal.

Olive oil is also our go-to choice for sautéing, roasting, and even baking. I find that it adds depth and richness to vegetables, grains, and meats, all while providing those healthy fats and antioxidants we love.

A Few Simple Recipes with Olive Oil

Here are three delicious and easy-to-make recipes that will help you incorporate olive oil into your meals without exceeding the ideal temperature for preserving its health benefits:

1. Garlic Sautéed Spinach

Ingredients:

• 2 tbsp organic extra virgin olive oil

• 1 bag fresh spinach

• 3 garlic cloves, minced

• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a pan over medium heat.

2. Add garlic and sauté until fragrant (about 1 minute).

3. Add spinach and sauté until wilted.

4. Season with salt and pepper, then serve.

2. Roasted Vegetables with Olive Oil

Ingredients:

• 1 lb mixed vegetables (carrots, zucchini, bell peppers, etc.)

• 2-3 tbsp organic extra virgin olive oil

• Salt and pepper to taste

• 1 tsp dried herbs (optional)

Instructions:

1. Preheat your oven to 375°F.

2. Chop vegetables into bite-sized pieces.

3. Toss the vegetables in a bowl with olive oil, salt, pepper, and any herbs you’d like.

4. Spread them evenly on a baking sheet.

5. Roast for 25-30 minutes, flipping halfway through until vegetables are golden brown and tender.

6. Serve and enjoy!

3. Olive Oil & Lemon Grilled Chicken

Ingredients:

• 4 chicken breasts

• 2 tbsp organic extra virgin olive oil

• Juice of 1 lemon

• 2 garlic cloves, minced

• Salt and pepper to taste

Instructions:

1. Mix the olive oil, lemon juice, garlic, salt, and pepper in a bowl.

2. Marinate the chicken breasts in the mixture for at least 30 minutes.

3. Grill the chicken over medium heat for about 5-7 minutes per side until cooked through.

4. Serve with a side of veggies or a salad.

Choosing the Right Olive Oil

When shopping for olive oil, always look for organic extra virgin olive oil. This ensures that you are getting the highest quality product, free from pesticides or other harmful chemicals. Be sure to check the label for certification and look for oils that are cold-pressed, as this method retains the most nutrients and flavor.

Don’t Be Afraid of Oil

Olive oil has long been known for its health benefits, but many people still fear using oil in cooking due to concerns over calories or fat. However, it’s important to remember that not all fats are created equal. Olive oil is rich in heart-healthy fats and can help your body absorb fat-soluble vitamins like A, D, E, and K. So, don’t be afraid to use it generously—your body needs healthy fats for overall function! If you have special health considerations, follow the recommendations of your doctor.

Final Thoughts

Olive oil is an incredibly versatile ingredient that can add flavor, health benefits, and richness to your meals. From drizzling over salads to sautéing vegetables, it’s a simple and nutritious addition to your cooking routine. By using high-quality, organic extra virgin olive oil, you can support your health, add delicious flavor, and enjoy the many benefits that come with this magical liquid gold.