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Olive oil, health benefits, smoke point,

Olive oil – everything you need to know.

by Jan Vasil July 24, 2019

written by Jan Vasil

Did you know that olive oil is one of the world’s most commonly used oils? It’s also loaded with healthy fats and antioxidants. Because it’s so versatile and has such a neutral flavor, olive oil can be used in almost any dish.

But there are so many different types of olive oil out there. How do you know which one to pick? And what does “first cold-pressed” even mean? If you’re new to using olive oil as an ingredient in your cooking, this blog post will help you get started. Keep reading for everything you ever wanted to know about olive oil!

What is olive oil?

Olive oil is a liquid obtained from olives and it is produced by pressing whole olives.

It is commonly used in cooking, whether for frying or as a salad dressing. Also, it is used in cosmetics, pharmaceuticals, and soaps, as a fuel for traditional oil lamps, and has additional uses in some religions. There is limited evidence of its possible health benefits. The olive is one of three core food plants in Mediterranean cuisine; the other two are wheat and grapes. Olive trees have been grown around the Mediterranean since the 8th millennium BC.

How is olive oil produced?

It is produced by grinding olives and extracting the oil through mechanical or chemical processes. Green olives usually produce more bitter oil, and overripe olives can produce oil that is rancid, so for good extra virgin olive oil care is taken to make sure the olives are perfectly ripened.

Varieties of olive oil

Extra virgin

Extra virgin type is the top-grade olive oil, delivering the best taste and the full health benefits of the oil. The olives are crushed at a mill and the oil is extracted via mechanical means – versus refined type extracted through the use of heat or chemicals. Most commonly the olives are crushed and the water is separated from the olive oil via centrifuge. Think of it as freshly pressed fruit juice. (Yes, olives are a fruit!)

First cold press

This outdated term is actually used mainly for marketing purposes. It’s not a required standard. It really just means the oil underwent one phase of “separation” from the olives at the mill – versus repeated separations – and no heat was involved in extracting the oil from the olives.

Pure

The oil that’s been refined to remove any defects, and with it, is stripped of the health benefits that extra virgin type is known for. It’s typically blended with just enough extra virgin olive oil to add flavor.

Light

Though it’s made to sound as if it is, “light” olive oil is not a diet product. It’s basically the same as “pure” olive oil. It’s really light in flavor or color – not calories or fat. In short, the term “light” has absolutely nothing to do with the quality or health benefits of the oil.

Pomace

Oil extracted from the olive pomace – the solid waste left over from the milling process. It includes olive pits, skin, and flesh. The oil is made by re-milling the pomace to extract the remaining 1–5% of the oil that’s left in the waste. It also can be obtained by mixing solvents into the pomace; heat is then used to extract additional oil from the pomace.

Environmental impact of olive oil production.

Cold-pressed or cold extraction means “that the oil was not heated over a certain temperature (usually 27 °C (80 °F)) during processing, thus retaining more nutrients and undergoing less degradation.

Olive oil nutrition facts.

Olive oil is a healthy fat that can be used for cooking and baking. It is also a good source of antioxidants and vitamins like E, K, and D.

Calories: 120
Protein: 0 grams
Fat: 14 g
Saturated fat: 2 g
Monounsaturated fatty acids: 10 g
Polyunsaturated fat): 1.5 g
Carbohydrates: 0 g
Fiber: 0 g

Nutrition Facts

Serving Size14 g

Amount Per ServingCalories120
% Daily Value *
Total Fat 14g 22%
- Saturated Fat 2g 10%
- Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 0mg 0%
Total Carbohydrate 0g 0%
- Dietary Fiber 0g 0%
- Sugars 0g
Protein 0g 0%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Who are the largest olive oil producers?

How to taste extra virgin olive oil?

The tasting of olive oil is the same as the wine tasting. The best way of tasting it is to pour 1-2 tablespoons of oil into a wine glass. Then hold the glass in one hand and cover the top of the glass with the second one. This way you will keep all the aromas inside the glass. Hold it for 1-2 minutes until the oil warms up a bit and releases its full potential.

Then gently swirl the glass, take away the hand from the top, and take a good sniff. After a few moments, you will start to notice the first smells. Among the main aromas of ripe or green olives, you may smell e.g. fresh-cut grass, cinnamon, or tropical fruits.

Now take a good sip of the olive oil. The best is to cover your whole mouth and tongue so you can taste all the impressions. Slurp the liquid and get some air into your mouth. Close your mouth and breath out through your nose. Thanks to this step you will be able to feel a whole bunch of other flavor notes. Now swallow some or all of the olive oil. Swallowing is very important and you may taste some pungency in your throat. Pungency is a positive characteristic of olive oil and it is a chemical reaction like the hotness of chilies. It can be very mild or so intense that it will make you cough.

The third of the three main attributes of olive oil, in addition to being fruity and pungent, is bitter. Bitterness, like pungency, is also an acquired taste. As anyone who has ever tasted an olive right off the tree can attest, bitter is a prominent taste in fresh olives.

What are the basic flavors of extra virgin olive oil?

Basic flavours of extra virgin olive oil

Which olive oil is for what type of cooking?

The extra-virgin olive oil has a full-bodied flavor. It can be used for all forms of savory cooking, including sautéing, stir-frying, roasting, and marinating, and is the best choice for bread dipping and salad dressing.

Pure olive oil or olive oil it’s typically milder than extra-virgin and more yellow in color. While not quite as high-quality as extra-virgin, it’s great for savory cooking and adds flavor and depth to a dish.

The “light” olive oil is the mildest of all the oils. It’s best for baking and savory cooking at very high temperatures like frying for example.

How to choose the best olive oil?

Always choose a dark bottle – olive oil is very sensitive to light and heat and the dark glass prevents oxidation of the oil and protects the nutrition levels.

Select virgin or extra virgin olive oils – the EXTRA virgin oil is from the first press and has the highest grade. Also, it contains the most nutrients. As a second option choose regular virgin oil which is the next grade down.

Origin – you should always pick an olive oil that is produced in a single country.

Cold pressed– this means that the olive oil was produced without the usage of any heat.

Pressing date– a good extra virgin olive oil should always have the “pressing date” so you know when it was produced.-

The 1-month rule– the olive oil does not age well, therefore you should only buy the amount which you will consume within 1 month.

Avoid using clear glass and plastic bottles– due to the light and heat sensitivity the oils may oxidize in the bottle, thus producing more free radicals in your body.

What are the health benefits of olive oil?

Lowering the cholesterol level:

The latest studies show that extra virgin variety can reduce the risk of heart disease. LDL cholesterol is a bad type of cholesterol, which increases the risk of heart attacks and other heart diseases. Extra virgin olive oil, which is rich in almost 40 antioxidant chemicals, helps reduce the oxidation effects of LDL cholesterol. It also helps increase HDL cholesterol levels.

The natural variety also contains 70% monounsaturated fatty acid. As a result, it lowers cholesterol accumulation in the blood and reduces heart problems.

2. Helps with weight loss:

Mediterranean olive oil is a superb alternative to butter or other oils as it contains a lot of healthy fats. According to some medical studies, it is very hard to gain weight from mono-unsaturated fats present in olive oil.

3. Can help in managing and preventing diabetes:

4. Olive oil is anti-inflammatory:

It is rich in polyphenols that have anti-inflammatory and antimicrobial properties.

5. Good for digestion:

It is known that olive oil can help the digestive process, as it cleans the digestive tract and improves bowel movements.

6. Reduces risk of cancer:

According to medical research done by Oxford University, olive oil can protect the human body against cancerous growth, especially bowel cancer.

7. May help protect you from hypertension:

Unsaturated fats, nitrite, and nitrate may help protect you from hypertension.

8. Is packed with anti-oxidants:

It contains vitamin E, carotenoids, and phenolic compounds, all of which are very strong antioxidants.

What are the unusual uses of olive oil?

10 unusual uses of olive oil

garden tools cleaner
as an eye makeup remover
skin softener
as a lamp fuel
it can help you to stop snoring
shoe cleaner and shoe polish
bath oil
stainless steel shiner
furniture polish
hair tonic

How to make a simple apple cider vinegar salad dressing?

4 from 7 votes

Recipe by Jan Vasil Course: BlogDifficulty: Easy

Servings

servings

Prep time

minutes

Cooking time

minutes

Cook Mode

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Ingredients

3 tbsp of olive oil
1 tbsp apple cider vinegar
2 tbsp Dijon mustard
pinch of sea salt
black pepper

Directions

Mix all ingredients in a small bowl. You can pour it straight over your salad or keep refrigerated in a sealed container for up to 4 days.

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Simple apple cider vinegar salad dressing

Bottom line.

Olive oil is one of the most commonly used cooking oils and has many health benefits. You can use it for various cooking methods and in almost any dish. It has a high smoke point, which makes it great for high-heat cooking. And it’s delicious paired with many different foods!

FAQ

u003cstrongu003eu003cstrongu003eWhat is extra virgin olive oil good for? u003c/strongu003eu003c/strongu003e

Extra virgin olive oil, is rich in almost 40 antioxidant chemicals and helps reduce the oxidation effects of LDL cholesterol. Also, it is good as a skin softener, you can use it as a bath oil or even as a hair tonic.

u003cstrongu003eu003cstrongu003eWhat is the smoke point of extra virgin olive oil?u003c/strongu003eu003c/strongu003e

The smoke point of extra virgin olive oil is 166°C (331°F)

u003cstrongu003eu003cstrongu003eIs olive oil bad for weight loss?u003c/strongu003eu003c/strongu003e

No, Mediterranean olive oil is a superb alternative to butter or other oils as it contains a lot of healthy fats. According to some medical studies, it is very hard to gain weight from mono-unsaturated fats present in olive oil.

u003cstrongu003eu003cstrongu003eWhat are the benefits of drinking and eating olive oil?u003c/strongu003eu003c/strongu003e

Consuming olive oil on daily basis can prevent diabetes, it is anti-inflammatory and good for digestion, and can help to reduce weight, and lower the risk of cancer.

u003cstrongu003eu003cstrongu003eIs olive oil better than butter? u003c/strongu003eu003c/strongu003e

Mediterranean olive oil is a superb alternative to butter or other oils as it contains a lot of healthy fats.

u003cstrongu003eCan I use olive oil for cooking?u003c/strongu003e

Yes, olive is excellent for browning meats and sautéing: most chefs recommend using olive oil for high-heat cooking methods because it has a high smoke point. This means that it won’t break down and become unhealthy when heated.

u003cstrongu003eDoes olive oil go bad?u003c/strongu003e

The high acid content of most extra virgin olive oil keeps it fresh from 18 to 24 months.

u003cstrongu003eCan you use olive oil instead of vegetable oil?u003c/strongu003e

You can use olive oil as a replacement for vegetable oil in majority of the dishes. Please remember that it has low smoking point and is not suitable for frying on high temperatures.

If you enjoyed this article you can check out the “all you need to know about quinoa” one too 🙂

July 24, 2019 1 comment

Blog

All you need to know about tomatoes? Health benefits, facts, the best Marinara Sauce

by Jan Vasil June 9, 2019

written by Jan Vasil

Tomato basics

It doesn’t need any special introduction. Is well known across the globe, and used in many traditional and modern cuisines. Many cooks couldn’t imagine life without it. The tomato plant originated in western South America. The Nahuatl (Aztec language) word tomato gave rise to the Spanish word “tomate”, from which the English word tomato derived. The Spanish discovered the tomato from their contact with the Aztec peoples during the Spanish colonization of the Americas, then brought it to Europe, and, from there, to other parts of the European colonized world during the 16th century.

Production

China, India, the United States, and Turkey are the countries with the highest tomato production. In the European Union tomatoes accounted for 23% of total fresh vegetable output in 2014, with more than half coming from Spain, Italy, and Poland. There are so many ways to consume tomatoes! You can eat it raw, as part of a dish, sauce, drink, or salad, you can make it sweet, spicy even bake with it! The sky is the limit!

Did you know that you can easily grow tomatoes at home! You don’t even need a garden. You can plant them in a pot just from the seeds. Tomatoes need plenty of water and sunlight. Care for them well and in no time you will enjoy sweet, red, yummy fruits.

Pronunciation

The usual pronunciations of “tomato” are /təˈmeɪtoʊ/ (usual in American English) and /təˈmɑːtoʊ/ (usual in British English).

Fruit vs. vegetable

Botanically, a tomato is a fruit. However, the tomato is considered a ‘culinary vegetable’ because it has a much lower sugar content than culinary fruits. This basically means that you’d typically serve it as part of a salad or main course meal, rather than a dessert (although even that’s possible).

Did you know that bell peppers, cucumbers, green beans, eggplants, avocados, and squashes of all kinds (such as zucchini and pumpkins) are all botanically fruits, yet cooked as vegetables? This has even led to a legal dispute in the United States. US tariff laws imposed a duty on vegetables, but not on fruits, causing the tomato’s status to become a better of legal importance. The US Supreme Court settled this controversy on May 10, 1893, by declaring that the tomato is a vegetable, based on the popular definition that classifies vegetables by use.

What are the health benefits of tomatoes?

Tomato consists of 95% water, 4% carbohydrates, and less than 1% of each fat and protein. 100g of raw tomatoes supply 18 calories.

Tomatoes also contain vitamin C (17% of the daily recommended amount) which is an essential nutrient and antioxidant, potassium – is good for blood pressure control and cardiovascular disease prevention, vitamin K – is important for blood coagulation and bone health, and folate is crucial for normal tissue growth and cell function. It is particularly important for pregnant women.

They are also known for having plenty of lycopene: a red pigment and antioxidant. Lycopene is the most abundant carotenoid in the ripened tomato and is found in the highest amount in the tomato peel. The rule of thumb is, the redder the tomato, the more lycopene it contains. Tomato products, such as ketchup, tomato juice, and tomato-based sauces, are the richest dietary sources of lycopene. The amount of lycopene in processed tomato products is often much higher than in fresh tomatoes. There is an increased amount of evidence showing that low blood levels of lycopene are linked to an increased risk of heart attacks and strokes. Apparently, lycopene supplementation is also effective in lowering LDL cholesterol.

Tomatoes are considered beneficial for skin health. Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn.

How many varieties of tomatoes are there?

There are around 7500 tomato varieties. They can be divided into categories based on shape and size:

Beefsteak tomatoes – 10 cm or more in diameter, often used for sandwiches and similar applications. Their kidney-bean shape, thinner skin, and shorter shelf life make commercial use impractical.
Plum, or paste tomatoes (including pear tomatoes), are bred with a lower water /higher solids content for use in tomato sauce and paste, for canning and sauces, and are usually oblong 7–9 cm (3–4 in) long and 4–5 cm (1.6–2.0 in) diameter. Not the best for fresh eating flavor but cook and frozen well.
Cherry tomatoes are small and round, often sweet tomatoes, about the same 1–2 cm (0.4–0.8 in) size as the wild tomato.
Grape tomatoes are smaller and oblong, a variation of plum tomatoes.
Campari tomatoes are sweet and noted for their juiciness, low acidity, and lack of mealiness, bigger than cherry tomatoes, and smaller than plum tomatoes.
Tomberries, tiny tomatoes, about 5 mm in diameter

While virtually all commercial tomato varieties are red, some cultivars produce fruit in blue, green, yellow, orange, pink, black, brown, ivory, white, and purple.

Did you know that to facilitate transportation and storage, tomatoes are often picked unripe (green) and ripened in storage with ethylene. Unripe tomatoes are firm. As they ripen they soften until reaching the ripe state where they are red or orange in color and slightly soft to the touch. Ethylene is a hydrocarbon gas that many fruits produce, which acts as the molecular cue to begin the ripening process. Tomatoes ripened in this way tend to keep longer, but have poorer flavor and a mealier, starchier texture than tomatoes ripened on the plant. They may be recognized by their color, which is more pink or orange than the other ripe tomatoes’ deep red, depending on the variety.

How to store the tomatoes?

They are best kept unwashed at room temperature and out of direct sunlight. It is not recommended to refrigerate them as this can harm the flavor. Tomatoes stored cold tend to lose their flavor permanently.

Tomatoes that are not yet ripe can be kept in a paper bag till ripening.

Tomatoes are easy to preserve whole, in pieces, as tomato sauce or paste by home canning. They are acidic enough to process in a water bath rather than a pressure cooker as most vegetables require. The fruit is also preserved by drying, often in the sun, and sold either in bags or in jars with oil.

^{What to cook from tomatoes?}

Many different types of tomatoes allow for experimenting in the kitchen. There are many things you can make out of them.

Tomatoes have become extensively used in Mediterranean cuisine. They are a key ingredient in pizza sauce and are commonly used in pasta sauces like Bolognese sauce. They are also used in gazpacho.

The tomato is now grown and eaten around the world. It is used in diverse ways, including raw in salads or in slices, stewed, incorporated into a wide variety of dishes, or processed into ketchup, Marinara sauce or tomato soup. Tomato juice is sold as a drink and is used in cocktails such as the Bloody Mary. Also, you can make a tasty bread out of them.

How to skin a tomato?

There is a fun and easy technique to take the skin off the tomato.

Just make an X on the bottom of your tomatoes and throw them into a pot of boiling water for no more than a minute.
Fish them out and put them under cold water.
Lift them out, and peel back the skin. You can use a knife or just your fingers. It will go off very easily at this point.

Recipe

Italian Marinara Sauce.

In case you wonder how to use and what to cook with skinned tomatoes, this recipe will be perfect for you. It is a super easy and very delicious Marinara sauce, which is perfect for any pasta, gnocchi dish, or even pizza sauce.

Italian Marinara Sauce

0 from 0 votes

Recipe by Jan Vasil Course: BlogCuisine: ItalianDifficulty: Easy

Servings

servings

Prep time

minutes

Cooking time

hour

Cook Mode

Keep the screen of your device on