The best olive oil is the one you can afford. Sad but true. This is one condiment that can cause your grocery bill to leap. Keep reading and you will find out why we reserve the best like gold in our house.
Olive oil came into my life because of chef and entrepreneur, Rachel Ray. I remember watching her cooking show and olive oil was the star. She literally taught me that EVOO meant Extra Virgin Olive Oil. I loved how she used say and don’t forget a little bit of EVOO!
I grew up with a bottle of Crisco oil on the stove. Olive oil was readily available to me in Italian restaurants but we didn’t have it home. Like wine, this oil comes in a variety of colors and flavors. If you have ever found yourself in the aisle at the market, wondering which one to buy…this post is for you. Let’s get into this golden elixir including how to choose it and how to use it.
What Are The Different Kinds Of Olive Oil?
In case it’s not clear, olive oil is indeed made from olives. If you are holding a bottle of olive oil and it says something else, throw it away! The best olive oil is not mixed with other oils like soybean or canola. It is celebrated for its health benefits, flavor and nutritional value. But how do you know which one to use for cooking and which one to use for tasting? Let’s explore together.
Extra Virgin
EVOO or Extra Virgin Olive oil is made by cold pressing olives. No chemical or heat is involved in the process. This is known as the Mercedes Benz of oils. More specifically, it is the best olive oil available. It is typically made from the first pressing of olives, is the least processed and valued for its flavor and nutrients.
Why It’s Awesome: You can count on a ton of antioxidants. It’s also a great source of heart-healthy mono-saturated fats. Mono-saturated fats contribute to reducing inflammation and lowering cholesterol.
How To Use It: EVOO is great for drizzling on vegetables, dipping bread, making salad dressing, and tossing with pasta.
Virgin
This one is not quite as bold in flavor but still really good. Virgin oil can have a slightly higher acidity level. Producers can also use older and more ripe olives.
Why It’s Awesome: You may not get as many antioxidants, but this oil still offers healthy fats and nutrients. If you are concerned about acidity levels, consider that and how often you will use it.
How To Use It: This one has a milder taste. It works great when you have to brush a grill with oil, or even when you are baking a ready made pizza dough. Use virgin to make pesto, salad dressing or to sauteé veggies.
The Refined Oil
When I started leaning into a plant-based lifestyle, I learned that this oil is not horrible but not the best. You might discover that it costs less than EVOO and VOO at the market.
Why It’s Awesome: Like virgin olive oil, you can still enjoy healthy fats, but you won’t get as many antioxidants. As a reminder, antioxidants help to protect our cells and reduce the risk of chronic disease.
How To Use It: This one can take on high heat. You can use it for frying or sautéing when you aren’t really looking to add any olive oil flavor to the food.
Drizzle over fresh tomato slices with a touch of salt and pepper
Make an easy salad dressing with oil, vinegar and honey
Sauté a frypan full of vegetables
Use it as a substitute for butter or margarine
Add to cookie dough or other baking recipes or maybe even make an olive cake
Choosing The Best Olive Oil
Okay, Extra Virgin Olive Oil is the true gem of olive oils. If you want to get the highest levels of antioxidants and nutrients like vitamins E and K, this the one to choose. But even if you want to make a different choice, check out these tips below:
- Try Before You Buy. If you can, try to taste the oil. It should have a pleasant aroma and slightly peppery finish.
- Look for the words, “Extra Virgin Olive Oil”.
- Look for one single ingredient on the label….Olives.oo
- Look for the Italy, Spain and Greece. Those are are good sources for oil.
- Choose a dark bottle or metal tin. Exposure to light can affect flavor, nutritional value and the expiration date.
How to Bring A Burst Of Olive Oil To Your Plate
Now that you know about the different types of olive oils, let’s see how to use them on your plate.
- Drizzle over fresh tomato slices with a touch of salt and pepper
- Make an easy salad dressing with oil, vinegar and honey
- Sauté a frypan full of vegetables
- Use it as a substitute for butter or margarine
- Add to cookie dough or other baking recipes or maybe even make an olive oil cake
You got this! As long as you don’t have an issue with oils, have fun trying them out in your plant-based kitchen.
LA is a plant-based advocate and currently studying to become a registered dietitian nutritionist. She is enjoying a bowl of tomatoes with a drizzle of olive oil right now. Want to stay connected?
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