Adding Olive Oil To Your Diet
Ideas and Recipes for Including This Heart Healthy Oil in Meals
The Food and Drug Administration of America recommends replacing 2 tablespoons of fat in the diet each day with olive oil (FDA, 2004). Olive oil's fatty acid profile and polyphenols are heart healthy, reducing the risk of coronary heart disease and helping to regulate cholesterol. Extra-virgin and virgin varieties may boast higher levels of antioxidants, as well as superior flavour. Olive oil has a high smoke point (approximately 420F) and can safely be used for frying; however, it is at its best served at room temperature.
Fettucine with Olive Oil Dressing
For a beautifully light, tasty dressing that can be tossed into fettucine, toast a handful of pinenuts in a saucepan. Add crushed garlic and a little olive oil and cook for a few minutes; then add chopped fresh basil and more olive oil, enough to coat the pasta. Toss all together and season generously with salt, pepper and Parmesan if desired. For special occasions add chopped sundried tomatoes, olives or cubes of feta cheese.
Olive Oil and Balsamic Vinegar Dip
Dipping crusty bread into good-quality olive oil can be a sublime experience! Use fresh bread—homemade if possible—and a shallow dish of oil. Drizzling a little balsamic vinegar into the bottom of the oil adds a delicious tang. For special occasions, caramelised balsamic vinegar can be purchased from a gourmet grocer. Caramelised balsamic is thick with a sweet-sour taste, and combines wonderfully with a fruity olive oil.
For a more Middle Eastern dish, make dukkah by toasting and then grinding a combination of hazelnuts, sesame seeds, coriander, cumin, paprika and rock salt. The mixture should be coarse, not powdery. Dip bread or flatbreads into the olive oil-balsamic mixture, then dip into the dukkah and eat.
Basil Pesto
Basil pesto makes a lovely dip for crudites, sandwich spread or filling for stuffed cherry tomatoes. It can be spread on crackers, combined with cream or cottage cheese for a creamy dip, or spooned over hot baked potatoes. Make pesto when fresh basil is in season, and freeze it in ice-cube trays until required.
To make basil pesto:
Combine in a food processor:
1 ½ cups fresh basil leaves
2 cloves garlic
¼ cup pinenuts
¼ cup grated Parmesan cheese (optional)
salt to taste
Process until finely chopped, then slowly pour in good-quality olive oil while the motor is running, until the mixture forms a fairly sloppy paste. Store in the refrigerator, covered with a thin layer of olive oil.
Salad Dressing
Equal parts of olive oil and lemon juice makes a very simple but delicious salad dressing. Only make as much as required, as the dressing does not store well once mixed.
