HEALTHY VEGETABLE FLAVOR

Choosing healthy cooking oils
The subject of healthy cooking oils is probably one of the most misunderstood subjects in health.

The usual recommendation, from nutritionists, dieticians, doctors and national health agencies, is to use polyunsaturated fats such as corn and soybean oil. As well as monounsaturated fats like olive and canola.

Except for olive oil, the other usual recommendations are best avoided, as they will do more harm than good. Canola oil, especially, is a genetically modified product that has no place in a healthy diet.


Polyunsaturated fats
- not healthy cooking oils

The advice to consume mainly polyunsaturated fats, such as corn, soybean, sunflower, safflower and other vegetable oils, arose from the widespread belief that saturated fats and cholesterol cause heart disease. This is absolutely NOT TRUE.

While some scientific studies show that people who eat large amounts of saturated fat – like animal fat and coconut oil – tend to have heart disease, other scientific studies show people who eat large amounts of saturated fats do not develop heart disease.


The most famous example are the French, who love of rich foods and yet they have relatively low rates of heart disease – much lower than that of Americans.

The people of Okinawa, famous for the good health and longevity, also eat large amounts of saturated fat. They cook mainly with pork lard! And some of their popular traditional dishes are stewed pork legs, containing plenty of fat.

If you were to go back in history, you will find that almost all people all over the world use saturated fats as their main fat for cooking – butter in Europe, ghee in Northern India, pork lard in China, beef tallow in America, coconut and palm oil in the tropics.

And people have been free of heart disease throughout most of history. In America, the rate of heart disease began to climb only after the 1920s. In most other parts of the world, the rate of heart disease escalated more recently, after the 1960s or even 1970s.

This trend, in fact, correspond closely with the increasing use of polyunsaturated fats.

Traditionally, polyunsaturated fats have never been used for cooking. Some European cultures traditionally took some polyunsaturated fats such as flaxseed oil. But they took them in salads, not for cooking.

We need, therefore, to seriously reconsider which are the truly healthy cooking oils.

Polyunsaturated un- healthy cooking oils

The main problem with polyunsaturated fats is that they turn rancid easily – when exposed to heat, light and air. Depending on the type of oil, some turn rancid more easily than others. The extreme case would be flaxseed oil. It has to be kept in dark, totally light-proof bottles and perpetually refrigerated. Even then, tests have shown that many brands of flaxseed oils sold in health stores have some degree of rancidity.

Regular oils that are promoted as healthy cooking oils – like corn oil, soybean oil, etc – may not appear rancid. But that is because they have been deodorised to remove their rancid smells.

These oils are, in fact, rancid before they even leve the factory. Because they are typically extracted using very high temperature (as well as harmful chemical solvents) that make them rancid.

They then undergo various treatments, including bleaching, the addition of anti-foaming agents, dedorisation, etc to make them appear good. But they are not. In fact, they are far, far from being healthy cooking oils.

If at all you wish to use polyunsaturated oils, make sure you buy cold-pressed oils. And use them mainly in salads or, at most, in low or medium heat cooking. Do not allow the oil to smoke. That's when it starts to turn bad.
Monounsaturated fats

Monounsaturated fats include olive oil, sesame oil and peanut oil. These are closer to being healthy cooking oils.

For a start, they have traditionally been used for cooking for thousands of years, without causing heart disease and

Essential Oil Purity
In order to fully benefit from essential oil properties one must use only 100% pure natural, plant essential oils, with no added water, alcohol, carriers or other synthetic or natural dilutions are used.

Aromatherpay oils and essential oils are not "fragrance oils." Fragrances do not offer any beneficial properties and are composed of dozens or even hundreds of synthetic chemicals in order to create a fragrance.

We believe this mass bombardment of synthetic chemical fragrances contributes to "multiple chemical sensitivity" a term unheard of 50 years ago.

What Are Essential Oils
Everyone know that the quality of the air that we breath is important and effects every aspect of our being.

The art of Aromatherapy and essential oils have gained a great deal of focus in recent years and if you're not familiar with the art of essences, it might seem like a lot of hocus pocus and very bizarre, new age or just plain strange.

Of course Western Medicine has billions of dollars at stack and will immediately discount anything beneficial associated with essential oils.

However, if you've ever smelled a breathtakingly beautiful flower or your favorite food simmering on the stove or even turned up your nose at the stench of open sewers or waste treatment plants, then you already KNOW how aromas can and do effect you, both positively and negatively.

The name "Aromatherapy" comes from the French cosmetic chemist, Rene Maurice Gattefosse Ph.D.

While working in his laboratory in 1920 he received 3rd degree burns to his hand and forearm. Looking for something to immediately sooth and stop the pain he emerged his arm in a container that he thought contained cold water.

Within just a few minutes all of the pain had stopped.

To his surprise, his colleague informed him that the container was full of pure Lavender oil!

With the continued application of Lavender essential oil, the burn healed perfectly with no scaring.

Since he was a chemist he analyzed the Lavender essential oil and found it to contain healing chemical properties. The oils also contain hormones, enzymes, vitamins, and minerals and offer antifungal, antibacterial, anti-infectious, antiseptic, immune stimulating & many more properties.

Mountain Rose Herbals Essential Oils

I can't tell you how many different uses there are for Lavender essential oil around the home. I've used it on dogs, goats, horses, cats, burns, cuts, scrapes, insect bites, to help create a calm environment or to sooth a crying baby. I carry a small bottle with me wherever I go, it's that important to me.

Olive oil, extra virgin Olive oil, extra virgin

Anyone coming from the Mediterranean region of the world would tell you about the health benefits, as well as the wonderful flavor, of a good dose of olive oil on salads, pasta, fish and almost anything else. Fortunately, it is available throughout the year to satisfy taste buds and promote good health.

What's New and Beneficial about Extra Virgin Olive Oil

The quality of olive oil production - especially the stage of pressing - really does make a difference when it comes to health benefits. Recent studies have compared the anti-inflammatory benefits of extra virgin olive oil (EVOO) obtained from the first pressing of the oil to the anti-inflammatory benefits of virgin olive oils (non-EVOO) obtained from later pressings. What researchers found was an ability of EVOO to lower inflammatory markers in the blood when non-EVOOs were unable to do so. (Study measurements included blood levels of thromboxane A2, or TXA2, and leukotriene B2, or LBT2.) This ability of extra virgin olive oil to help protect against unwanted inflammation is not surprising, since EVOO is known to contain stronger concentrations of phytonutrients (especially polyphenols) that have well-known anti-inflammatory properties.
Mediterranean Diet studies have long associated olive oil intake with decreased risk of heart disease. However, a recent group of studies has provided us with a fascinating explanation of olive oil's cardioprotective effect. One of the key polyphenols in olive oil - hydroxytyrosol (HT) - helps protect the cells that line our blood vessels from being damaged by overly reactive oxygen molecules. HT helps protect the blood vessel cells by triggering changes at a genetic level. The genetic changes triggered by HT help the blood vessel cells to enhance their antioxidant defense system. In other words, olive oil supports our blood vessels not only by providing antioxidants like like vitamin E and beta-carotene. Olive oil also provides our blood vessels with unique molecules like HT that actually work at a genetic level to help the cellular walls of the blood vessels remain strong.
Olive oil has long been recognized for its unusual fat content. This plant oil is one of the few widely used culinary oils that contains about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid). In terms of monounsaturated fat, the closest common culinary oil to olive is canola oil, with about 60% of its fat coming in monounsaturated form. By contrast, the fat in soybean oil in only 50-55% monounsaturated; in corn oil, it's about 60%; in sunflower oil, about 20%; and in safflower oil, only 15%. When diets low in monounsaturated fat are altered to increase the monounsaturated fat content (by replacing other oils with olive oil), research study participants tend to experience a significant decrease in their total blood cholesterol, LDL cholesterol, and LDL:HDL ratio. Recent research studies have taken these heart-healthy effects of olive oil one step further. Olive oil's monounsaturated fat content (specifically, its high level of oleic acid) has now been determined to be a mechanism linking olive oil intake to decreased blood pressure. Researchers believe that the plentiful amount of oleic acid in olive oil gets absorbed into the body, finds its way into cell membranes, changes signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades) and thereby lowers blood pressure. To our knowledge, this is the first time that the monounsaturated fat content of olive oil has been linked not only to cholesterol reduction, but also to reduction of blood pressure.
Cancer prevention has been one of the most active areas of olive oil research, and the jury is no longer out on the health benefits of olive oil with respect to cancer.

Twenty-five studies on olive oil intake and cancer risk - including most of the large-scale human studies conducted up through the year 2010 - have recently been analyzed by a team of researchers at the Mario Negri Institute for Pharmacological Research Institute in Milan, Italy. Firmly established by this research team were the risk-reducing effects of olive oil intake with respect to cancers of the breast, respiratory tract, upper digestive tract and, to a lesser extent, lower digestive tract (colorectal cancers). These anti-cancer benefits of olive oil became most evident when the diets of routine olive oil users were compared with the diets of individuals who seldom used olive oil and instead consumed diets high in saturated added fat, especially butter.

Health Benefits

Thanks to its status as a spotlight food in the Mediterranean Diet, and thanks to extensive research on its unique phytonutrient composition, olive oil has become a legendary culinary oil with very difficult-to-match health benefits. Among its extensive list of phytonutrients, no single category of nutrients is more important than its polyphenols. The polyphenol content of this delicious oil is truly amazing! The list below shows some of the key polyphenols found in olive oil, organized by their chemical category:

Simple Phenols
tyrosol
hydroxytyrosol
Terpenes
oleuropein
ligstroside
Flavones
apigenin
luteolin
Hydroxycinnamic acids
caffeic acid
cinnamic acid
ferulic acid
coumaric acid
Anthocyanidins
cyanidins
peonidins
Flavonols
quercetin
kaempferol
Flavonoid glycosides
rutin
Lignans
pinoresinol
Hydroxybenzoic acids
vanillic acid
syringic acid

Most of the polyphenols in this list have been shown to function both as antioxidants and also as anti-inflammatory nutrients in the body. The very number and variety of polyphenols in olive oil helps explain the unique health benefits of this culinary oil.

Anti-Inflammatory Benefits

It's unusual to think about a culinary oil as an anti-inflammatory food. Plant oils are nearly 100% fat, and in a general dietary sense, they are typically classified as "added fats." Intake of too much added dietary fat can be a problem for many reasons - including reasons involving unwanted inflammation. So it's pretty remarkable to find a culinary oil that's repeatedly been shown to have anti-inflammatory properties and provide health benefits in the area of unwanted inflammation. Yet that's exactly the research track record that describes extra virgin olive oil.

The anti-inflammatory strength of olive oil rests on its polyphenols. These anti-inflammatory compounds include at least nine different categories of polyphenols and more than two dozen well-researched anti-inflammatory nutrients. Research has documented a wide variety of anti-inflammatory mechanisms used by olive oil polyphenols to lower our risk of inflammatory problems. These mechanisms include decreased production of messaging molecules that would otherwise increase inflammation (including TNF-alpha, interleukin 1-beta, thromboxane B2, and leukotriene B4); inhibition of pro-inflammatory enzymes like cyclo-oxygenase 1 and cyclo-oxygenase 2; and decreased synthesis of the enzyme inducible nitric oxide synthase.

In heart patients, olive oil and its polyphenols have also been determined to lower blood levels of C-reactive protein (CRP), a widely used blood measurement for assessing the likelihood of unwanted inflammation. They have also been found to reduce activity in a metabolic pathway called the arachidonic acid pathway, which is central for mobilizing inflammatory processes.

Digestive Health Benefits

Benefits of olive oil for the digestive tract were first uncovered in research on diet and cancers of the digestive tract. Numerous studies found lower rates of digestive tract cancers - especially cancers of the upper digestive tract, including the stomach and small intestine - in populations that regularly consumed olive oil. Studies on the Mediterranean Diet were an important part of this initial research on olive oil and the digestive tract. Protection of the lower digestive tract (for example, protection of the colon from colon cancer) is less well-documented in the olive oil research, even though there is some strongly supportive evidence from select laboratory animal studies. Many of these anti-cancer effects in the digestive tract were believed to depend on the polyphenols in olive oil and their antioxidant plus anti-inflammatory properties. One particular category of polyphenols, called secoiridoids, continues to be a focus in research on prevention of digestive tract cancers.

Recent research has provided us with even more information, however, about olive oil, its polyphenols, and protection of the digestive tract. One fascinating area of recent research has involved the polyphenols in olive oil and the balance of bacteria in our digestive tract. Numerous polyphenols in olive oil have been shown to slow the growth of unwanted bacteria, including bacteria commonly responsible for digestive tract infections. These polyphenols include oleuropein, hydroxytyrosol, and tyrosol. Some of these same polyphenols - along with other olive oil polyphenols like ligstroside - are specifically able to inhibit the growth of the Helicobacter pylori bacterium. This effect of the olive oil polyphenols may be especially important, since overpopulation of Helicobacter bacteria coupled with over-attachment of Helicobacter to the stomach lining can lead to stomach ulcer and other unwanted digestive problems.

Bone Health Benefits

Support of overall bone health is another promising area of olive oil research. While most of the initial study in this area has been conducted on laboratory animals, better blood levels of calcium have been repeatedly associated with olive oil intake. In addition, at least two polyphenols in olive oil - tyrosol and hydroxytyrosol - have been shown to increase bone formation in rats. A recent group of researchers has also suggested that olive oil may eventually prove to have special bone benefits for post-menopausal women, since they found improved blood markers of overall bone health in female rats who had been fed olive oil after having their ovaries removed. Taken as a group, the above studies suggest that bone health benefits may eventually be viewed as an important aspect of olive oil intake.

Cognitive Benefits

Improved cognitive function - especially among older adults - is a well-known feature of the Mediterranean Diet. As the staple oil in that diet, olive oil has been of special interest for researchers interested in diet and cognitive function. In France, a recent study large-scale study on older adults has shown that visual memory and verbal fluency can be improved with what the researchers called "intensive use" of olive oil. In this case, "intensive use" meant regular use of olive oil not just for cooking, or as an ingredient in sauces and dressings, but in all of these circumstances.

Equally fascinating to us in the area of cognition has been recent research on olive oil intake and brain function. In laboratory animals with brain function that had been compromised by lack of oxygen, consumption of olive oil helped offset many different types of brain-related problems, including unbalanced water content, unbalanced nervous system activity, and too easy passage of molecules across the blood brain barrier. This animal research has given scientists many further clues about the ways in which olive oil might provide us with cognitive benefits. The ability to help protect our brain during times of imbalance may turn out to be one of the special health benefits offered by this unique culinary oil.

Anti-Cancer Benefits

The polyphenols found in olive oil are a natural for helping us lower our risk of certain cancer types. Many types of cancer only get initiated when cells are overwhelmed by oxidative stress (damage to cell structure and function by overly reactive oxygen-containing molecules) and by chronic excessive inflammation. Since the polyphenols in olive oil act both as antioxidants and anti-inflammatory molecules, they are perfectly suited for lowering our cells' risk of oxidative stress and chronic unwanted inflammation. Research studies have shown that as little as 1-2 tablespoons of olive oil per day can lower our risk of certain cancer types, including cancers of the breast, respiratory tract, upper digestive tract, and to a lesser extent, lower digestive tract (colorectal cancers). In some research studies, the anti-cancer benefits of olive oil do not show up until the diets of routine olive oil users are compared with the diets of individuals who seldom use olive oil and who instead consume added fats that are more saturated in composition (for example, butter).

While most of the anti-cancer research on olive oil has focused on its polyphenols and their antioxidant and anti-inflammatory properties, several studies have uncovered other fascinating ways in which olive oil provides its anti-cancer benefits. These other ways include the improvement of cell membrane function in a way that lowers risk of cancer development and the altering gene expression in cells in a way that enhances their antioxidant defense system. A final important mechanism linking olive oil intake to decreased cancer risk involves protection of our DNA. The antioxidants in olive oil appear to have a special ability to protect DNA (deoxyribonucleic acids) - the key chemical component of genetic material in our cells - from oxygen damage. DNA protection from unwanted oxidative stress means better cell function in wide variety of ways and provides a cell with decreased risk of cancer development.

There is also encouraging research on the potential for olive oil to help with control of certain cancers once they have already developed. For example, improvement of breast cancer status has been an area of particular interest in olive oil research. Here some of the research has focused on the secoiridoids in olive oil (especially oleocanthal), and its ability to help keep breast cancer cells from reproducing. Another example involves the ability of hydroxytyrosol (HT) in olive oil to trigger programmed cell death (apoptosis) in colon cancer cells. HT may be able to accomplish this anti-cancer effect by helping block the enzymatic activity of fatty acid synthetase (FAS). These cancer-controlling properties of olive oil and olive oil constituents are generally referred to as the "antiproliferative" properties of olive oil. We expect to see more future research in this area.

Description

Olive oil is made from the crushing and then subsequent pressing of olives. The fact that olives are rich in oil is reflected in the botanical name of the olive tree--Olea europea--since the word "oleum" means oil in Latin. Olive oil is available in a variety of grades, which reflect the degree to which it has been processed. Extra virgin olive oil is derived from the first pressing of the olives and has the most delicate flavor and strongest overall health benefits. See How to Select and Store for more information on these different grades of olive oil.

History

Olives, one of the oldest foods known, are thought to have originated in Crete or Syria between five and seven thousand years ago. Since ancient times, the olive tree has provided food, fuel, timber and medicine for many civilizations, and has been regarded as a symbol of peace and wisdom. The venerable oil of the olive has been consumed since as early as 3,000 B.C.

It's not clear exactly how olive trees arrived in the U.S., but it's clear that the time frame was much later, during the 1500-1700's. Spanish colonizers of North America definitely brought olive trees across the Atlantic Ocean during the 1500-1700's, and while some may have been brought directly to the region which is now California, olive trees may also have been brought to the region from Mexico, where cultivation by the Spanish was already underway.

Olive oil has been and still is a staple in the diet of many Mediterranean countries. The recent discovery that the Mediterranean diet, which features this prized oil, may be linked to a reduced risk of heart disease and other health conditions has caused olive oil to become very popular in the United States in the past few decades. Today, much of the commercial cultivation of olive oil is still centered in the Mediterranean region in such countries as Spain (36% of total production), Italy (25%), and Greece (18%). These countries - along with the remaining European countries - also consume about two-thirds of all olive oil that is produced. Regions of the world with quickly-increasing consumption and production of olive oil include South America (especially Chile) and Australia.

How to Select and Store

Since olive oil can become rancid from exposure to light and heat, there are some important purchasing criteria you should follow to ensure buying a better quality product. Look for olive oils that are sold in dark tinted bottles since the packaging will help protect the oil from oxidation caused by exposure to light. In addition, make sure the oil is displayed in a cool area, away from any direct or indirect contact with heat.

When you shop for olive oil, you will notice a host of different grades are available, including extra-virgin, virgin, refined and pure:

Extra virgin is the unrefined oil derived from the first pressing of the olives and has the most delicate flavor

Virgin olive oil is also derived from the first pressing of the olives but has a higher acidity level than extra virgin olive oil (as well as lower phytonutrient levels and a less delicate taste). Chemically, the difference between extra virgin olive oil and virgin olive oil involves the amount of free oleic acid, which is a marker for overall acidity. According to the standards adopted by the International Olive Oil Council, "virgin" can contain up to 2% free acidity (expressed as oleic acid), while "extra virgin" can contain up to 0.8% of free acidity. (For more technical information on olive oil, you may want to visit the International Olive Oil Council website at: www.internationaloliveoil.com.)
"Pure olive oil" is a phrase that is somewhat confusing, and perhaps also somewhat misleading. If you see the term "pure" on the label of an olive oil container, it typically means that the oil is a blend of refined and unrefined virgin olive oils.

When considering these International Olive Oil Council (IOOC) standards, it is also important to know that the United States has refused to adopt IOOC standards for olive oil. For this reason, it is not nearly enough to see the words "extra virgin olive oil" on the label of a bottle purchased in the U.S. That wording, by itself, simply does not guarantee that you are getting extra virgin olive oil.

Instead, you have to look a little further on the label for other reassurances that you are truly obtaining extra virgin olive oil. One such assurance is the presence of a COOC logo on the label. "COOC" stands for the California Olive Oil Council. This organization (and all of its members) have voluntarily agreed to adopt the strict IOOC standards for labeling of their oils. So if you see the COOC logo on an extra virgin olive oil bottle, you can feel confident that you are getting true extra virgin oil.

You can also look for the initials "A.O.C." or "D.O.P." or "D.P.O." or "D.O" on the bottle. "A.O.C." stands for the French term "Appellation D'origine Controlée." "D.O.P." stands for the Italian "Denominazione d'Origine Protetta" (note that D.O.P. is also written as "D.P.O." in some other European countries). In Spain, a similar designation is "D.O." which stands for "Denominacion de Origen." Any of these initials provides assurance of quality with respect to extra virgin olive oils.

Another term that you may see on a bottle of olive oil is "cold pressed." This term means that minimal heating was used when mechanically processing the olives to make oil. We like the idea of cold pressed extra virgin olive oil, because we believe that minimal use of heating, combined with the phytonutrient-rich first pressing of the oil, provides the strongest possible nutrient composition from an extracted oil.

Proper storage techniques for olive oil are very important, not only to preserve the delicate taste of the oil, but also to ensure that it does not spoil and become rancid, which will have a negative effect on its nutritional profile.

Even though olive oil's monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils (especially the easily damaged omega-3 fatty acids found in flax seed oil, which should always be refrigerated and never heated), olive oil should be stored properly and used within 1-2 months to ensure its healthy phytonutrients remain intact and available. Research studies have shown compromise in the nutritional quality of olive oil after two months' period of time, even when the oil was properly stored.

Proper storage of olive oil includes protection from light. There is debate about the ideal type of storage container. Tinted glass bottles are one of the best storage options for preventing unwanted contamination of the olive oil with packaging materials (as might occur, for example, with the use of dark plastic bottles in which very small amounts of plastic might migrate from the bottle into the oil). However, depending upon the degree and type of glass tinting, exposure to all light might not be prevented with the use of tinted glass. Metal containers for olive oil storage are also an option, although it is unclear about the potential for olive oil to be affected by the metal elements in the container. The transfer of olive oil to a sealed ceramic container is also an option. If you decide to purchase olive oil in a tinted glass bottle, we recommend that you store it in a lightproof area, like a cabinet with solid doors or closed pantry. If you decide to purchase in either plastic or metal containers, you may want to take the additional step of moving the oil into a ceramic container that can be sealed. If you aren't sure how quickly you will be using your olive oil, you may want to buy it in small-size amounts to avoid the problems that can arise with longer-term storage.

Research published in New Scientist magazine has confirmed that light destroys many of the antioxidants in olive oil. Researchers at the University of Bari, in southern Italy, compared oils stored in the light or in the dark for 12 months. Oils stored in clear bottles under supermarket lighting lost at least 30% of their tocopherols (vitamin E) and carotenoids.

After just two months' exposure to light, peroxide (free radical) levels had increased so much that the olive oil could no longer be classified as extra virgin.

How to Enjoy

Tips on Preparing Extra Virgin Olive Oil

We suggest using extra virgin olive oil in dressing salads and a variety of cooked foods. We don't recommend cooking with extra virgin olive oil (see below). One of our favorite recipes featuring extra virgin olive oil, which can be used on both salads and cooked vegetables, is our Mediterranean Dressing:

3-5 TBS extra virgin olive oil
1 TBS fresh lemon juice
1 clove garlic chopped
Salt and pepper to taste

The Healthiest Way of Cooking: A Word About Heating

Different manufacturers list different smoke points for their olive oils, and some manufacturers list a temperature very close to smoke point as their maximum limit for safe heating of the oil. While these temperatures might be correct for avoiding large amounts of some harmful substances that can be created through heating of the oil, they are not correct limits for preserving the unique nutrients (especially polyphenols) found in high-quality, extra virgin olive oil. Oxidation of nourishing substances found in extra virgin olive oil, as well as acrylamide formation, can occur at cooking temperatures very closer to the 300F/148C range. For these reasons, we don't recommend cooking with extra virgin olive oil. For more details, see Is it OK to cook with extra-virgin olive oil? and George's video "Why I Don't Cook with Extra Virgin Olive Oil".

Research studies on the heating of olive oil are fairly extensive, and some of the issues involved with olive oil heating are difficult to summarize in a single paragraph. For this reason, we've created a special article on our website entitled, " Is it OK to cook with extra-virgin olive oil?."

A Few Quick Serving Ideas

Use extra virgin olive oil in your salad dressings.
Puree minced garlic, cooked potatoes and extra virgin olive oil together to make exceptionally delicious garlic mashed potatoes. Season to taste.
Drizzle extra virgin olive oil over healthy sautéed vegetables before serving.
Puree extra virgin olive oil, garlic and your favorite beans together in a food processor. Season to taste and serve as a dip.
Instead of putting the butter dish out on the table, place a small cup of extra virgin olive oil out instead to use on your bread or rolls. For extra flavor, try adding a little Balsamic vinegar or any of your favorite spices to the extra virgin olive oil.

WHFoods Recipes That Feature Extra Virgin Olive Oil

You'll find that many of our recipes feature extra virgin olive oil. For example, we like to add it to vegetables after they have been lightly cooked, either on its own, or as part of our Mediterranean Dressing.

Individual Concerns

Olive oil is not a commonly allergenic food and is not known to contain measurable amounts of oxalates or purines.

Nutritional Profile

Extra virgin olive oil is a particularly valuable source of antioxidant and anti-inflammatory phytonutrients. Among these phytonutrients are many standout polyphenols. These polyphenols include tyrosols (oleuropein, tyrosol, hydroxytyrosol), flavones (apigenin, luteolin), secoiridoids (oleocanthal), anthocyanidins (cyanidins, peonidins), hydroxycinnamic acids (caffeic, cinnamic, ferulic, and coumaric acids), flavonols (quercetin, kaempferol), lignans (pinoresinol), and hydroxybenzoic acids (vanillic and syringic acids).