The wonders of olive oil

Nutritionist, Eve Kalinik, heralds the wonders of that delicious Mediterranean staple, olive oil

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The wonders of olive oil

The pin-up product for the Mediterranean diet, olive oil is lauded and loved, enjoyed and exalted โ€“ and for very good reason. Olive oil is not only steeped in history, but itโ€™s also positively brimming with nutritious benefits and that uniquely glorious taste. But, thereโ€™s huge disparity between the amazing, real, rich gorgeous stuff, and the refined and oxidised gloop that can often be found filling supermarket shelves.

Firstly, when buying olive oil, look for dark glass bottles. This is important because oils that are liquid at room temperature are susceptible to oxidation โ€“ caused by heat and light โ€“ which destroys the powerful protective antioxidants in the oil, and means that it can go rancid pretty quickly. The beneficial antioxidants include vitamin E and more widely researched polyphenols which, studies show, have positive effects on everything from cholesterol levels and cardiovascular health to anti-inflammatory and anti-ageing side effects. In fact, the slightly bitter taste you get from a decent bottle is from those same polyphenols so, if your oil is lacking in flavour and colour, itโ€™s probably lacking in nutritional value, too.

The other thing to look for in your olive oil is that it is cold-pressed. This means that it hasnโ€™t been subjected to heat when processed, which further retains its nutritional value. โ€˜Extra virginโ€™ on the label means that the oil has come from higher quality olives and has not been refined nor diluted, so you know you are getting the crรจme de la crรจme of the crop.

When it comes to eating and cooking, itโ€™s best not to heat oil at high temperatures for all of the aforementioned reasons, and to retain its nutritional benefits. Instead, use a fat thatโ€™s solid at room temperature for that โ€“ organic, unsalted butter, ghee or coconut oil are good choices. Then, drizzle your best olive oil generously and exuberantly over your cooked food for a truly Mediterranean flourish โ€“ and enjoy with gusto.

Enjoy

CHร‚TEAU Lร‰OUBE PREMIUM OLIVE OIL, ยฃ24.99 โ€“ unfiltered, unadulterated and unbelievably beautiful, just like the wines from this producer. A glorious oil with exceptional flavour. daylesford.com

FRANTOIO MURAGLIA EXTRA VIRGIN OLIVE OIL, ยฃ28 โ€“ made from the finest Coratina olives in the Apulia region of Italy, this is the preferred choice of Michelin-starred chefs, no less. It has incomparable consistency, colour, flavour and aroma. theredbeetle.com

ZAYTOUN ORGANIC FAIR TRADE OLIVE OIL, ยฃ11.99 โ€“ the worldโ€™s first organic Fairtrade olive oil, directly from Palestinian family farmers. You can taste the sun-drenched soil in every beautiful drizzle. planetorganic.com

Read more from Eve Kalinik at evekalinik.com and follow her @evekalinik

Photograph: iStock

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