posted by PHILEOS EVOO on January 29, 2024
The health benefits of olive oil make it an extremely attractive ingredient to use for cooking. Packed with polyphenols, amino acids and healthy monounsaturated fats, olive oil can be a key factor not only in establishing a balanced diet, but also for adding depth and flavour to food.
Most importantly, the main difference between using olive oil as opposed to refined vegetable oils is its aroma and taste. Whenever we refer to olive oil in this blog ,we always mean extra virgin olive oil and not just a cooking oil. It's not worth it if it's not extra virgin. Extra Virgin Olive Oil is an ingredient that can enhance the traditional tastes of the dishes you love. No other oil can match the organoleptic complexity of olive oil, especially considering the multitude of varieties that carry their own unique flavour characteristics.
Frying With Olive Oil
Because heat is such an integral part of cooking, yet is also one of the factors that affects the quality of an olive oil, many people assume that applying heat to olive oil in cooking applications, such as shallow and deep frying, stir-frying or sauteing, is a practice that should be avoided.
This is a myth.
Heating an extra virgin olive oil to frying temperature does not hurt or substantially alter the chemical composition of the oil if kept below the smoke point, and is still very good for you due to its polyphenol content and high levels of oleic acid - a very stable compound that does not easily oxidize.
The alternatives - eg. canola, soybean and corn oils - are significantly less stable, contain little or no polyphenols, and can break down into dangerous, toxic by-products at high temperatures due to accelerated oxidation. Olive oil, coconut oil and palm oil are the most stable of all fats when heated.
The smoke point of a true extra virgin olive oil is 410°F, well above the 350-375°F that is required for most frying. If the olive oil is higher in acidity and/or contains impurities (often representative of lower grade, mass produced oils), the smoke point can be reduced by up to 50°F. That's why we recommend that you fry foods with a high-quality olive oil, and avoid mixing it with other types of oils.
To properly fry with extra virgin olive oil without destabilization, first heat the oil in a heavy pot or pan to the suggested temperature by using an oil thermometer (sometimes called deep fry thermometer). Starting at the burner’s medium setting will allow you to raise it little-by-little until you achieve the right temperature. Adding the food to the pot or pan after the oil is fully heated will prevent the food from absorbing too much oil and becoming soggy.
Deep Frying tip: Though the added flavor will be best when frying the first time, reusing a large pot of olive oil 4-5 times is still safe and flavorful (and not to mention cost-effective) if doing so within a short timeframe and if properly strained after each use.
Frying with olive oil has been a standard practice in the Mediterranean diet for centuries. Try shallow frying eggs, sliced potatoes or fish in extra virgin olive oil and you will be amazed by the results.
Baking With Olive Oil
When a recipe calls for butter or margarine for frying or sauteing, olive oil makes a great substitute and is widely recognized as a much healthier alternative.
When baking, substituting extra virgin olive oil for butter is also a healthy option and can be surprisingly delicious. Because ingredient measurements are critical when baking, the index below will help you adjust your recipe appropriately.
Index For Substituting Butter / Margarine With Olive Oil
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Grilling With Olive Oil
When summer hits and the grills come out, so do all the wonderful marinades and sauces that make grilled foods so exceptional. Extra virgin olive oil has endless potential to boost the flavor of grilled foods and can neutralize harmful carcinogenic substances thanks to its high antioxidant levels.
A flavorful EVOO can also replace butter for grilled favorites like corn on the cob, portabella mushrooms, potatoes, onions and shrimp. As previously noted, Peranzana and Arbequina are the most similar olive oil varieties to butter with their sweeter, more delicate flavor profiles.
How To Use Olive Oil With Food
Meats
A high quality extra virgin olive oil such as Phileos is a perfect companion for meats given its peppery qualities. Whether sauteing chicken or dressing a steak, olive oil will bolster the rich mesquite flavours we know and love. Finishing red meat with a robust olive oil can make a world of difference for a food that is already so rich in flavour. Drizzle the oil on a steak, lamb or pork for a flavour explosion.
Fish
Extra virgin olive oil and fish are staples of the Mediterranean diet. Our varieties of Phileos olive oils are versatile and work well with all fish.
Pasta
Nothing complements a bowl of pasta more than a flavorful extra virgin olive oil - a premium oil like Phileos works wonders. While an obvious choice for pesto, another way to use extra virgin olive oil with pasta is as finishing oil. lightly drizzled over the final dish before serving. If you want to experience a gourmet restaurant taste in your own kitchen, select an oil packed with fruitiness and pungency AKA Phileos of Sparta. It will provide such a great flavour that you can dress your freshly cooked pasta noodles with nothing more than parmesan cheese and freshly cracked pepper. Just delicious!!!
Soups
Countless soups - including chowders, bisques and stews are perfect for garnishing with olive oil. Not only does it intensify the flavours, but it also adds a little piazzazz since the oil usually floats in mini green puddles on the top of the broth.
Vegetables
Obviously pairing olive oil with vegetables is a given. However, the most common use of olive oil is drizzling it on salads. Greek olive oil works well on Greek salads of tomato, cucumber and feta cheese. and our robust Phileos works well on bitter greens such as arugula, endive or broccoli rabe. If grilling, lightly coat the vegetables before grilling to prevent sticking and then drizzle again with your favourite oil once ready to eat.
Fruits
Try olive oil with fruit salad. Just amazing! When dressed with Phileos koroneiki olive oil, the oil enhances and harmonizes the sweetness of the dish.
