How To Cook With Extra Virgin Olive Oil

Using olive oil for cooking will make your food tastier, more appealing, and also very healthy.

Perhaps that is also the reason that olive oil is often used by master chefs around the world as a top secret in their culinary art.

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Nutritional composition of olive oil

 

There are many conflicting views about the amount of fat in the diet. However, most people agree that extra virgin olive oil is an effective beauty ingredient and a nutritious, healthy food. Here are the nutritional properties of olive oil that offer many uses.

Fat

About 14% are saturated fat in cooking olive oil, 11% are polyunsaturated (such as omega-6 and omega-3 fatty acids). But the predominant fatty acid in cooking olive oil is a monounsaturated fat called oleic acid, which accounts for 73% of the total oil.

Studies show that oleic acid reduces inflammation and may even have beneficial effects on cancer-related genes. Monounsaturated fats are also quite resistant to high temperatures, making pure olive oil a healthy choice for cooking.

Vitamins and minerals

Olives are a great source of many vitamins and minerals, and some vitamins and minerals are added during metabolism.

Vitamin E: High-fat foods are often loaded with antioxidants that are important for the skin.
Iron: Black olives are the source of iron for the body because iron is important in the transport of oxygen in red blood cells.
Copper: This is an essential mineral in the Western diet. Lack of copper increases the risk of cardiovascular disease.
Calcium: is the most abundant mineral in the body, needed for bone, muscle and nerve function.
Sodium: Most olives contain a high amount of sodium, as they are packaged in brine.

Other organic compounds

Cooking olive oil is rich in organic compounds, especially rich in antioxidants.

• Oleuropein: This is an antioxidant found in unripe olives and has many health benefits.
• Hydroxytyrosol: When the olives ripen, oleuropein is converted to hydroxytyrosol, a powerful antioxidant.
• Tyrosol: A common compound found in olive oil, this antioxidant does not have the same strong oxidizing power as hydroxytyrosol. However, it may help reduce the risk of cardiovascular diseases.
• Oleonalic Acid: This antioxidant can help prevent liver damage, control blood fats and reduce inflammation.
  Quercetin: This nutrient can lower blood pressure and improve heart health.
• Cook with cooking olive oil

Most of the dishes in the world like Japan, Mediterranean dishes are always delicious and healthy dishes that are very good for human health. One of the reasons is that they often use olive oil in their cooking.

However, because of its low boiling point, cooking olive oil is recommended to avoid as an ingredient in the case of high temperature cooking such as deep-frying for a long time.

Cook extra virgin olive oil

Here are some ways you can use olive oil in your dishes.

Salads, mixes

Salads are sure to keep their perfect flavor and freshness by using olive oil as an ingredient. Olive oil can be sprinkled on salads or as a salad dressing.

mix salad with olive oil

Use as a sauce to marinate meat, fish, poultry and vegetables

Using olive oil before cooking, as an ingredient in marinades of meats and vegetables, helps to increase the flavor of your cooking.

Add when cooking is done

Finished dishes such as pasta or cooked vegetables with olive oil add flavor.

While preparing mashed or baked potatoes

For mashed potatoes

Use olive oil instead of butter while mashing boiled potatoes to soften them and increase the aroma of the dish when cooking.
For baked potatoes: Potatoes, after being baked in the oven, take out and spread on the surface with a little olive oil and some rosemary leaves to make the potato look shiny, no longer dry and fragrant .

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On the other hand, if you use it in cooking (on high heat) then you should use a refined olive oil. This oil will not degenerate even at high temperatures, is lighter in color than the rest of the oils, and has only a slight olive flavor.

If you are looking for a more aromatic oil to make a mixed salad or toss on a fish dish after cooking for flavor, virgin olive oil is a great choice.

According to The Food Network's encyclopedia, virgin olive oil is the least processed oil and arguably the healthiest.

Olive oil is not only considered a beauty panacea for women, but also brings many health benefits.

Source: https://blebees.com

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