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First Posted: 2/17/2015
Editor’s note: This week’s nutrition column was written by Cassandra Fox, Marywood University intern.
Touted for its heart healthy fats, olive oil is a nutritious Mediterranean staple that has been gaining popularity in the United States. It is a healthful component to a variety of dishes and is quite versatile as it can add flavor and texture to sweet and savory foods and be used raw or in cooking and baking.
Olive oil contains significant amounts of monounsaturated fats. Research has suggested that these fats may bring down LDL, the bad or “lousy” cholesterol, thereby reducing chances of cardiovascular disease or stroke. Keep in mind that it is still a fat and must still be consumed in moderation. The USDA allowance for daily oil consumption is 5 to 7 teaspoons (depending on your age and sex), which includes oils derived from other sources like nuts, fish, or dressings.
Olive oil comes primarily from Mediterranean countries like Spain, Greece, Italy and Turkey, but may also be imported from Australia, Morocco, Chile, or Argentina. To a lesser extent, domestic olive oil is often produced in California. To extract oil, olives are picked, washed, and crushed by machine. The formed paste then undergoes a systematic process whereby oil is extracted.
Extra virgin olive oil and virgin olive oil are produced without heat or chemicals. They differ based on grading standards set forth by the USDA, and must meet specific criteria regarding flavor and odor, oleic acid content (a free fatty acid whose content is suggestive of quality of olives and processing), and color to name a few. Because of its excellent qualities, extra virgin olive oil is best used in dressings, dips, or as a finishing drizzle in order to really appreciate its flavor. Extra virgin will have a greenish golden hue. Virgin olive oils are best suited for cooking foods, but not deep frying. They can even be used in baked goods. Bottles labeled “olive oil” contain a blend of refined virgin olive oils. While the term may be misleading, lite olive oil does not mean that it is light in calories or fat, rather the oil has been refined and thus has a lighter color. Olive oil and lite olive oil should be used when the flavor of the olive oil is not being highlighted.
Similar to wine qualities, the quality of olive oil is affected by many factors. Type and ripeness of olive, soil, fertilizer, climate, and handling will all affect the final product. Terms used to describe excellent flavor in extra virgin olive oils include adjectives like green, sweet, nutty, tomato. Any flavor defects may be due to pests, cold temperature, damp or prolonged storage time, and excess dirt or heat exposure. These defects may cause negative flavor characteristics like musty, fusty, muddy, or rancid.
Heat and light degrade olive oil and while you may be inclined to keep your olive oil close to your stovetop for easy access, it is actually better to store it in the pantry where it will not be adversely affected by heat and light. Use a glass container for storing your oil as the acidity of the oil can actually break down a plastic container and contaminate the contents.
Wondering what to do with your olive oil? Try substituting it for butter when cooking. You can also bake with it including sweet and savory baked goods like cakes and bread dough. If replacing butter when baking, use 7/8 cup oil for every 1 cup butter that the recipe calls for. Make your own simple vinaigrette, just whisk 3 parts oil to 1 part flavored vinegar (or citrus juice) and season with your favorite herbs or spices. Try it as a dip for bread rather than spreading on butter. Olive oil has a low smoke point, meaning that it will degrade and smoke at lower temperatures than other oils, and so should not be used for frying.
Enjoy the taste and health of olive oil, and also garbanzo beans seasoned with fresh onions, peppers, and herbs:
Garbanzo Bean Salad
2 cups garbanzo beans
1/2 cup red onion, diced
1/2 cup green bell pepper, diced
1/4 cup cilantro, fresh, chopped
2 tablespoons olive oil
2 teaspoons red wine vinegar
1/4 teaspoon oregano, dried
1/4 teaspoon pepper, black, ground
Drain garbanzo beans. Combine garbanzo beans, red onions, green bell peppers, and cilantro; mix thoroughly. Blend together combine olive oil, red wine vinegar, oregano, and black pepper for dressing Toss dressing with bean mixture until well coated. Serve chilled (below 40°F).