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Olive Oil

Olive oil, a cornerstone of Mediterranean cuisine, adds both flavor and healthy fats to dishes. But when browsing the shelves, you'll encounter a choice between extra virgin olive oil and various refined options. Let's break down the key differences to help you select the right oil for your culinary needs.

When your recipes ask for olive oil without specifying whether it is Extra Virgin Olive Oil or refined olive oil, you have to decide which to use based on the context. If the oil is used for cooking (e.g., sautéing, stir-frying, deep frying), you have no choice but to use the refined olive oil since it is suitable for cooking thanks to its high smoke point (it can be safely heated and used at temperatures up to 380°F+). If you are not using olive oil for cooking (if you are using olive oil for salad dressing preparation, as an addition to soup, as a drizzle over already cooked food, etc.), I would recommend using Extra Virgin Olive Oil that has a more delicious flavor, but you wouldn’t go wrong even with refined olive oil.

Extra Virgin Olive Oil (EVOO)

  • EVOO is the highest quality olive oil.
  • It’s made by mechanically cold-pressing olives and contains no chemicals or heat during processing.
  • EVOO is not suitable for cooking due to its low smoke point.
  • Read more about Extra Virging Olive Oil here.

Refined Olive Oils

  • Refined olive oil (usually labeled “olive oil” or “light olive oil” or “classic olive oil”) still comes from olives but undergoes processing with heat and/or chemicals to remove flavor defects and impurities.
  • Refined Olive Oil is suitable for cooking thanks to its high smoke point.
  • Read more about refined olive oil here.

Important:

Regardless of the type, look for olive oil in opaque bottles to protect it from light, which can degrade its quality.

By understanding the nuances between extra virgin olive oil and refined options, you can elevate your cooking and make the most of this flavorful and versatile oil.

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