The Dos and Don’ts of Cooking With Extra Virgin Olive Oil

Extra Virgin Olive Oil (EVOO) is an important kitchen staple. It’s packed full of health benefits and is super versatile. You probably have a bottle of it in your pantry right now, but how much do you know about olive oil?  What would you think if we told you olive oil was basically fruit juice?  It’s true! Olives are a fruit and they are pressed to create olive oil. This means that olive oil is perishable. Many think olive oil is similar to wine and gets better with age, but actually, the opposite is true.  If all of this is news to you, this list of olive oil dos and don’ts will be helpful. 

Is Cooking with Extra Virgin Olive Oil Healthy?

What is the smoke point of extra virgin olive oil?

Extra virgin olive oil (EVOO) can handle higher temperatures than you might think. Its smoke point ranges from 374-405°F (190-207°C). This means you can use EVOO for most cooking methods without worrying about it breaking down. Here’s a quick comparison of smoke points:

• EVOO: 374-405°F
• Sunflower oil: 440°F
• Vegetable oil: 400-450°F
• Canola oil: 400°F

As you can see, EVOO holds its own against other common cooking oils.

What is the oxidative stability of extra virgin olive oil?

EVOO is rich in monounsaturated fats, which resist oxidation better than other types of fats. Plus, EVOO contains natural antioxidants that help protect it from breaking down during cooking. These factors contribute to EVOO’s high oxidative stability, making it a great choice for your kitchen adventures.

Does EVOO lose its health benefits when cooked?

Good news! While some of EVOO’s antioxidants may decrease with heating, it still retains many of its health benefits when cooked. The main healthy compounds in EVOO, like monounsaturated fats, remain stable during cooking. To get the most out of your EVOO:

• Store it properly: Keep it away from light and heat
• Use what you need: Only pour out the amount you’ll use for cooking
• Don’t overheat: While EVOO can handle high temperatures, it’s best to avoid extreme heat

By following these tips, you’ll ensure your EVOO stays healthy and tasty in your meals.

Cooking with Extra Virgin Olive Oil Dos and Don’ts 

Do use EVOO in marinades, sauces, and salad dressings.

Olive oil is an excellent base for all types of marinades, sauces, and dressings. It complements all types of meats and vegetables as itsaturates the top layer and enhances their flavors.  Oil and vinegar is a classic dressing for a reason! You can’t go wrong with it. Not only is olive oil a source of great flavor, but it provides health benefits as well.   

Don’t use EVOO to cook at high temperatures.

When EVOO is cooked at high temperatures, it will oxidize and lose its important nutrients. It will basically reverse the benefits of EVOO, and you definitely don’t want that!  The smoke point of EVOO is a lower temperature than other oils because it is less processed. It’s recommended to not cook it at temps over 375 degrees Fahrenheit. Extra Virgin Olive Oil can be used to sauté, (especially vegetables because their high water content keeps the temperature down) but keep an eye on the heat! 

Do use your EVOO soon after opening it. 

Many premium olive oils will have a harvest date on them. Once bottled, olive oil has a shelf life of 18 to 24 months. If unopened, the olive oil should be good for up to two years after the harvest date. You will want to use your opened olive oil within six months. For full fresh flavors, experts agree that olive oil tastes best when used within 30-60 days of opening it. 

Don’t store EVOO in direct light or near a heat source.

Heat, sunlight, and oxygen are the enemies of olive oil. This means:

• Don’t store your olive oil above the stove
• Don’t pour your olive oil into a clear glass bottle

Many of the health benefits of olive oil come from its polyphenols and monounsaturated fats. These will begin to break down when they are exposed to sunlight and oxygen and will release free radicals.  The best storage spot for your olive oil is in a cool, dark area. A cupboard or a pantry away from the stove that doesn’t get exposed to sunlight is your best bet.

Do substitute butter with EVOO. 

Olive oil is a heart-healthy alternative for butter and it can be substituted for practically every use. Drizzled on popcorn. As a dip for bread. Inyour favorite baked goods. And so much more! All your favorite snacks can be made healthier with EVOO.

Don’t be fooled by fake EVOO. 

When you are shopping for olive oil, it’s easy to be overwhelmed by choice. Make sure to read labels carefully.  Plenty of run-of-the-mill olive oils found in grocery stores will be labeled Extra Virgin, but they’re deceiving. Oftentimes they are actually diluted with more refined oils. Primo only carries the best Extra Virgin Olive Oils and you can always be sure of what you’re getting. 

Do try baking with extra virgin olive oil

Don’t be afraid to use EVOO in your baking adventures. It can add a unique flavor to cakes, muffins, and even cookies. EVOO works well in:

• Olive oil cakes
• Savory herb breads
• Fruit-based desserts

Start by substituting a portion of the butter or oil in your recipe with EVOO. You might discover a new favorite twist on classic baked goods.

Don’t try frying in extra virgin olive oil

While EVOO is versatile, it’s not ideal for deep frying. The sustained high temperatures required for deep frying can break down EVOO’s delicate compounds. This not only wastes the premium oil but can also result in less appealing flavors. For deep frying, choose oils with higher smoke points that are better suited to withstand prolonged heat exposure.

6 Benefits of Cooking with Extra Virgin Olive Oil

When you use extra virgin olive oil in your cooking, you’re not just adding flavor – you’re boosting your health too! This golden liquid is packed with goodness. Our top two reasons are it’s rich in monounsaturated fats and antioxidants, which can help keep your heart happy and your body running smoothly. But that’s not all! Here are four more perks of cooking with this kitchen superstar:

1. Flavor boost: Extra virgin olive oil adds a delicious, fruity taste to your dishes so you can swap it for higher calorie additions like cheese or butter.
2. Versatility: You can use it for sautéing, roasting, and even baking!
3. Nutrient absorption: It helps your body soak up vitamins from other foods.
4. Anti-inflammatory properties: This oil may help reduce inflammation in your body.

Want to get the most out of your extra virgin olive oil? Try using it as a finishing oil on salads or drizzled over cooked vegetables. Its unique flavor will make your meals sing! Remember, quality matters! Look for oils labeled “extra virgin” for the best taste and health benefits. And don’t worry about heating it – extra virgin olive oil can handle temperatures up to 374°F, making it suitable for most cooking methods. So go ahead, cook with confidence and enjoy the many benefits of this kitchen essential!

Our Favorite Recipes for Cooking with Extra Virgin Olive Oil

Ready to elevate your cooking? We’ve gathered some delectable recipes featuring our premium extra virgin olive oil. From zesty salad dressings to mouthwatering main courses, these dishes will tantalize your taste buds. Don’t forget to grab your free digital cookbook for even more culinary inspiration. Here are a few favorites to get you started:

1. Primo Grilled Eggplant
2. Roasted Chicken Provence
3. Shrimp Ceviche

Try drizzling our olive oil over fresh tomatoes and mozzarella for a quick caprese salad. Or use it to create a flavorful marinade for your favorite protein. The possibilities are endless!

Where to Find the Best Olive Oil for Cooking

Looking for the perfect olive oil to elevate your cooking? You’re in luck! Primo’s shop is a treasure trove of high-quality olive oils that’ll make your taste buds dance. They offer a wide range of options, from mild and buttery to robust and peppery. When you visit Primo’s, keep an eye out for these stellar choices:

1. Light olive oil: Ideal for high-heat cooking and baking
2. Extra virgin olive oil: Perfect for dressings and low-heat cooking
3. Flavored olive oils: Great for adding a unique twist to your dishes

 

Here’s a handy table to help you choose the right olive oil for your cooking needs:

 

Cooking Method	Best Olive Oil Type
Sautéing	Extra virgin
Frying	Light
Roasting	Extra virgin
Baking	Light
Dressings	Extra virgin

  Remember, quality matters! At Primo’s, you’ll find cold-pressed extra virgin olive oils that retain their natural flavors and health benefits. These oils have a higher smoke point, making them versatile for various cooking methods. Don’t forget to ask the friendly staff at Primo’s for recommendations. They’re always happy to help you find the perfect olive oil for your culinary adventures! We hope this information has been helpful and that you learned something new today. Come into Primo or give us a call with any olive oil questions you may have. We’re always happy to chat!