Cooking with olive oil

My 3 secrets to cooking with olive oil

The Mediterranean diet is considered one of the healthiest diets in the world. Olive Oil is the thread that connects all the cuisines in the Mediterranean area.

Extra-virgin olive oil, has great health benefits. It is rich in anti-inflammatory Omega 3 and a great source of Vitamin E. It is low in saturated fats, and rich in mono-saturated fats.

But the the real Olive Oil benefits is the presence of polyphenols, compounds that are shown to have anti-inflammatory properties and a huge range of healthy benefits.

Good quality extra-virgin olive oil is expensive, and its price has gone through the roof lately. These olive oil cooking tips below will help you make your cooking healthier and make some savings on the cost.

1. The rule of half

You don’t need a lot of olive oil for cooking. Use a healthy non-stick pan, and use only just enough olive oil. You can then add a bit more raw olive oil at the end of the cooking processto maintain intact the nutritional properties of the olive oil. Most vegetables will release juices that can help reduce the quantity of olive oil, whilst adding flavour. As a rule of thumb you can use half of the olive oil for cooking, and half raw, at the end.

2. Cook at a low temperature

Olive oil has a fairly low smoking point of 180°, so keeping the temperature low to medium is essential in avoiding the formation of toxic substances. All my recipes are cooked with this technique, so you can easily find inspiration in this blog.

3. Cook for a short time

The longer you cook, the higher is the chance is to go pass the burning point, so shorter cooking time are the best. Other types of vegetable oils, like Avocado oil, have a higher smoking point, and might be more suitable for cooking at higher temperatures. Check out some of my Ready in 15 Recipes.

In a nutshell

Cook with little oil, at low temperature, for a short time. Choose a ceramic or healthy non-stick pan.

How to choose healthy non-stick cookware

Some non-stick material can be toxic, in particular Teflon, has been quite controversial. “Teflon is a synthetic chemical made up of carbon and fluorine atoms. material called polytetrafluoroethylene (PTFE).” Read more here. I would usually recommend ceramic coated non-stick pan or healthy cooking ranges like The Green Pan. More information on healthy cookware here.

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8 Comments

  1. It’s a good thing I love quality olive oil as we eat it everyday! Cooking at a low temperature is essential as it burns quickly. I enjoyed your tips!

  2. Great tips Armani. I fry with olive oils. I think there are olive oils on the market that one can use to fry. This blog post is insightful. Thanks for sharing

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