Mediterranean Diet and Olive Oil

Olive oil has been the hallmark of the healthy Mediterranean Diet for over 2,500 years. It adds vibrant flavors and textures to Mediterranean foods and is high in healthy, monounsaturated fats along with antioxidants. Simply drizzle it on cooked fish or vegetables, or use it as a dip for bread. Vegetables roasted, grilled, or sautéed in olive oil are simply tastier – so you’ll find yourself eating more of them!

Olive Oil Flavors

Olives are the fruit of the olive tree. Soon after being picked, they’re cleaned in a water bath and then crushed into a mash. This mash has three unique parts: olive solids, olive water, and olive oil. First, the Olive Oil olive solids are separated. Next, the olive water and oil are quickly separated to keep the olive water from changing the oil’s taste and odor. Finally, the oil is bottled. The best quality olive oils are obtained from the first pressing of the olives and are “cold pressed.” This means they’re not heated during the pressing process. Heating produces larger amounts of oil, but decreases important flavor and healthy compounds, including flavenols and polyphenols, abundant in extra-virgin olive oil.

Buying and Storing

The four foes of olive oil are age, heat, air, and light. When you buy olive oil, make sure it is no more than 18 months old. (Look at the bottling date on the label.) At home, store olive oil in a cool, dark place.

Sauteing with Olive Oil 

There’s no better way to bring out the flavor of vegetables and seafood than sautéing. It’s an easy, healthy way to prepare your favorite dishes. To sauté, pour olive oil into a cold skillet or sauté pan and heat over low heat. When the oil is heated through, add the food item. Stir, toss, or turn until cooked and enjoy!

Baking with Olive Oil

Mediterranean Diet Baking with olive oil, instead of butter, cuts the amount of cholesterol and saturated fat in your favorite recipes. Olive oil produces lighter-tasting breads, brownies, biscotti, and cakes. Even more good news – You need less olive oil than butter when baking! See chart on next page.