Olive Oil - Everything You Need To Know About This 'Liquid Gold'

By Sandra Guzzi

Olive oil – what’s it all about?

Olive oil has become popular over the last few years due to it’s health benefits, better quality production and focus on the healthy Mediterranean diet. Italians and Greeks have been using olive oils for centuries – lathering their pasta, meat and vegetables with this ‘liquid gold’, even using it to rid curses from suspicious eyes!

What are the Health Benefits?

• NO cholesterol (plant foods do not contain cholesterol)
• Olive oil is a monounsaturated fat, the ‘healthier’ fat – ie saturated fats are the worst and are responsible for clogging your arteries.
• High in antioxidants –disease fighting chemicals and anti-ageing chemicals
• 30% more antioxidants if the olive oil is unfiltered
• Olive oil helps to control blood sugar levels
• There is a misconception that because olive oil is a type of fat and hence high in calories that this would lead to high obesity rates.
• Studies have shown that Mediterranean diets that are typically high in olive oil consumption lead to greater weight loss and help keep the weight off.
• The fatty acids in olive oil help boost your immune system
• Olive oil increases HDL cholesterol (the good cholesterol) and lowers triglycerides which help lower blood sugar and control blood pressure.
• Olive oil can be effective on dry skin conditions when applied topically.

How do you eat olive oil?

Olive oil is more than just a cooking oil. By all means use it to sautee or cook your foods in. You can use it to drizzle over steamed greens, salads, or freshly roasted vegetables. Your imagination is the limit!

Olive oil unlike wine, does not improve with age. Buy your olive oil in smaller quantities (ie 250ml or 500ml bottles to keep it fresh. Olive oil lasts longer if you keep it away from direct sunlight. Where possible, buy olive oil stored in dark containers or bottles. Olive oil can oxidise and become rancid over time ( a couple of years). Rancid olive oil has been described as smelling like ‘stale walnuts’.

Olive Oil types and recipe ideas

So you’ve bought some olive oil, now what do you do with it? Firstly it is important to know what the different types of olive oils are.

Extra Virgin Olive Oil (EVOO)

EVOO has been given the label as the BEST olive oil. It is also the most common oil produced in Australia and the world. The oil is extracted from the olives soon after harvesting the olives and processed without the use of solvents or excess heat. EVOO is sometimes described as ‘cold pressed’ which refers to the above method of oil extraction. EVOO must have an acidity level < 1% and must have a well balanced flavour. Refer to recipes for EVOO uses.

Australia now produces some of the best olive oils in the world due to our mediterranean climate. Regions such as Margaret River, South Western Australia and the Barossa Valley are producing some award winning oils.

Pure Olive Oil

This type of olive oil is actually a blend of refined oil and virgin olive oil and has a mild flavour. This oil is better for stir frying, deep frying and sautéing because it can withstand a higher heat temperature than EVOO.

Extra Light Olive Oil

The term extra light refers to the lighter taste of the oil NOT the fat content as most people believe. This oil is lighter in colour, odour and taste and can be used in cakes, biscuits and other recipes requiring a delicate olive oil flavour. It has the same amount of kilojoules as other olive oils.

Recipe ideas (EVOO)

• Use as dipping oil when entertaining – dip crusty bread in olive oil, then in dukkah or balsamic vinegar, or enjoy it on its own.
• Drizzle over vegetables, salads, soups or stews
• Pop corn in olive oil and then drizzle extra over the popped corn
• Make a salad dressing with equal parts olive oil and red wine vinegar. Season with freshly cracked black pepper and sea salt
• Grill thick slices of sourdough brushed with olive oil, seas salt and rosemary- delicious!
• Make bruschetta – mix diced roma tomatoes, crushed fresh garlic, chopped basil leaves, sea salt and olive oil. Leave for 30 minutes then spread on top of grilled crusty bread. DELICIOUS!!

Sandra Guzzi is the owner of Australian Food Merchants, a retailer of fine gourmet food online. Sandra & her partner are proud to showcase to the world the best of Australian foods, including olive oil. For more information, visit the website http://www.ausfood.com.au