Looking for olive oil? Here’s what to look for
More and more people are cooking with olive oil, perhaps because Mediterranean cuisine is in vogue, or because of the oil’s distinctive flavor, or its potential health benefits. How about all of the above?
When you go to buy olive oil, there are shelves of olive oil labeled with terms such as extra virgin, light, or pure. You can buy domestic olive oil (using mostly Californian grown olives) or imported oils from France, Greece, Spain, and Italy. Why all these different labels – and should you use the same variety for cooking and non-cooking?
There are varieties of olive oil that are set apart not by the type of olive that’s used, but the process used to extract the oil, as well as by the additives, and the oil’s level of free oleic acid. Olive oil also falls into two distinct categories: refined and unrefined. While unrefined oils are pure and untreated, refined oil is exposed to chemicals or solvents during extraction.
Extra virgin olive oil is an unrefined oil and the highest-quality olive oil you can buy. There are very specific standards oil has to meet to receive the label “extra virgin.” Because of the way extra virgin olive oil is made, it retains truer olive taste, and has a lower level of oleic acid than other olive oil varieties.
Extra Virgin Olive Oil:
This is the highest grade of olive oil. It comes from virgin olive oil production (mechanical with no chemical treatment), is considered to have a superior taste, and has a lower level of oleic acid than other olive oil varieties. It typically has a golden-green color with a distinct flavor and a light peppery finish. It also contains more of the natural vitamins and minerals found in olives.
Even though it is the highest grade, the quality, aroma, flavor, color, health benefits, and price can vary greatly from one brand to another. It’s best to use extra virgin olive oil in cold dishes.
Virgin Olive Oil:
Like extra virgin olive oil, virgin olive oil is also an unrefined oil. This olive oil is slightly lower in quality. It has a nice flavor and works well for frying and sautéing.
Pure Olive (Refined) Oil:
Olive oils labeled “pure olive oil” or “olive oil” are usually refined olive oils. It is made from a combination of refined virgin and extra virgin olive oils. Pure olive oil is a lower-quality oil than extra virgin or virgin olive oil, with a lighter color and more neutral flavor. This type of olive oil is an all-purpose cooking oil.
Extra Light Olive Oil:
This olive oil is lighter in flavor and color, not lower in fat or calories. Because this olive oil lacks flavor, it is excellent for baking and for any use where a high-flavor oil would be intrusive. All olive oils, regardless of their type, have about 120 calories per tablespoon.
Cold-Pressed Olive Oil:
Cold-pressed means the olive oil was pressed without heat. This olive oil is richer in flavor. If the label reads “first cold pressed,” it’s because it is the first press. This is considered superior to other cold-pressed olive oils and will be more expensive.
Here are four ways to keep the antioxidant levels in olive oil high:
• Buy olive oil in amounts you will use within six months.
• Buy it from stores that are likely to sell a lot of olive oils to ensure that it hasn’t been sitting on the shelf for very long.
• Store it in opaque, airtight bottles or metal tins, away from light and heat.
• If you keep it in the refrigerator, it is less likely to go rancid. Refrigerated oil will become cloudy and thick. It will still have the same quality and taste, and will become liquid and clear again when brought back to room temperature.
First, realize there are differences in how to use olive oil if you are choosing it for flavor rather than cooking with it for health. Don’t cook with expensive extra virgin olive oil if you’re after maximum health benefits, because temperatures above 200°F damage the beneficial phenols. Reach for your best extra virgin olive oil to drizzle on already-cooked foods, or as a dip for bread. Also, use it to dress salads with this classic vinaigrette recipe: Blend 3 parts olive oil to 1 part vinegar. Whisk in a little Dijon mustard to help the vinaigrette stay in emulsion and season with salt and pepper. This simple vinaigrette can also be a marinade.
You can save money without sacrificing flavor by buying less expensive pure olive oil for cooking. With a smoke point of about 350°F, regular olive oil is a good cooking oil that imparts a mild flavor.
All olive oils are high in unsaturated fats. The main differences between a higher-grade olive oil and a lower-grade one are the flavor, color, odor, and polyphenol content. Some of the polyphenols in extra virgin olive oil degrade when subjected to higher temperatures. For high-heat cooking, use plain or light olive oil. Reserve the extra virgin olive oil for dipping bread, dressing, dips, cold dishes, or to drizzle over an appetizer or entree right before serving so the flavor can shine.