The many benefits of olive oil in meal preparation

What you need to know:

  • Olive oil is regarded as the healthiest of oils.  Today I will try to clarify a few point that you need to consider when using this oil.
  • When you shop for olive oil, you will notice a host of different grades, including extra-virgin, virgin, refined, and pure. 

  • Extra-virgin is the unrefined oil derived from the first pressing of the olives and has a delicate flavour.

Last week we looked into the different types of olives available. Today I want to touch on the oil they produce.

Olive oil is made from the crushing and subsequent pressing of olives.

The fact that olives are rich in oil is reflected in the botanical name of the olive tree — Olea europea — since the word “oleum” means oil in Latin.

Olive oil is available in a variety of grades, which reflect the degree to which it has been processed. Extra virgin olive oil is derived from the first pressing of the olives and has the most delicate flavour and strongest overall health benefits.

Olive oil is regarded as the healthiest of oils.  Today I will try to clarify a few point that you need to consider when using this oil.

When you shop for olive oil, you will notice a host of different grades, including extra-virgin, virgin, refined, and pure. 

Extra-virgin is the unrefined oil derived from the first pressing of the olives and has a delicate flavour

Virgin olive oil is also derived from the first pressing of the olives but has a higher acidity level than extra-virgin olive oil.

“Pure olive oil” is a phrase that is somewhat confusing, and perhaps also somewhat misleading. If you see the term “pure” on the label of an olive oil container, it typically means that the oil is a blend of refined and unrefined virgin olive oils.

 However, while lower in acidity than extra-virgin or virgin olive oils, refined olive oil loses some of its unique nutrient content through the refining process. For this reason, I would recommend the purchase of extra-virgin olive oil over all other types, including “pure olive oil.”

Extra-virgin olive oil will turn to virgin olive oil in a glass bottle exposed to light at room temperature.) The main ways to avoid this are to protect the oil from light and heat. Some tips:

— Buy olive oil in dark glass bottles (or, harder to find, metal containers).

• Try to buy from a store that has a rapid turnover — no dusty bottles sitting on the shelves for months.

• Store in a dark, cool cupboard, or (better yet) the refrigerator until ready to use, then transfer the amount you will use in a week or two to a dark glass bottle. Olive oil in the refrigerator will solidify, but will “melt” again at room temperature

A tasty salad dressing

Olive oil can be a positive addition to a salad. It not only adds flavour, the oil can actually make up some of the nutrients in the salad, particularly the fat-soluble vitamins. 

The best salad dressing — make your own!

It is incredibly easy to make your own salad dressing. You need:

• Oil (avoid vegetable oil)

• Vinegar or lemon juice

• Salt and pepper

• Optional: Herbs, spices, fruit, other flavourings, mustard (mustard helps hold it together so it does not separate easily.)

The ratio of oil to vinegar should be about three to one. Shake it all together in a jar or whisk in a bowl and you are good to go.

To make a creamy dressing, start with mayonnaise and/or sour cream as a base and add whatever flavourings you want. Herb mixtures often work well. Thin with vinegar or lemon juice if desired.

Strawberry Vinaigrette Recipe

This dressing is good on any green salad for something different. I especially like it with strawberry chicken salad, a meal salad with greens, strawberries, and chicken.

Ingredients:

• ½ cup olive oil

• ½ cup sliced strawberries

• 1 teaspoon mustard

• 2 tablespoons red wine vinegar (balsamic is even better, but carb counts vary, so be careful)

• Salt and pepper to taste

Sweetener to taste (depends on sweetness of strawberries; you might not need it)

Preparation:

Puree strawberries in a blender or food processor. Add vinegar, mustard, and seasoning. Blend, then add olive oil. Blend until creamy.

 

 Chef’s tip

When making salad dressing, make a large amount and refrigerate for later use. However, keep away from vegetable oils as they will solidify when cold. Use sunflower, corn, or olive oil for best results.