The USDA recommends 2 Tablespoons, or 23 grams, of olive oil every day to promote a healthy heart. Here are some suggestions for selecting and storing olive oil, as well as substituting it into a low-fat diet without eating Italian every day.
Select an Olive Oil
Olive oil comes as plain olive oil, virgin olive oil, and extra-virgin Olive Oil. "Virgin" refers to the quality of the olive oil; the more virgin it is, the better it is for you. Standard olive oil is darker in color, thicker, and burns less easily. Extra-virgin olive oil is clearer in color, has a distinct taste, and is well suited for salad dressings but poor for cooking, as it burns very easily.
Storing Olive Oil
Olive oil loses its nutritional value when exposed to light. Keep olive oil in a dark place when not in use. For best results purchase bulk olive oil in a metal container, available at Italian specialty stores, as this will save money and nutritional value.
Olive Oil, the New Spread
Spread olive oil on your bread instead of butter. For baked potato night, add a teaspoon of olive oil instead of butter, and top with non-fat sour cream. Drizzle cooked vegetables with olive oil and seasonings. Make an easy dipping sauce of olive oil and dried herbs. Create salad dressings by mixing olive oil with dried herbs, Parmesan cheese, and red pepper flakes.
Cooking with Olive Oil
Kiss the butter and vegetable oil good-bye. Marinate meats with seasoned or infused olive oils and bake them instead of frying them. Olive oil also works for frying and sautéing with some special care. Olive oil has a lower burning point than other oils, so the oil will sizzle sooner but burn faster. Heat a pan with olive oil to medium heat, instead of high heat, and monitor the temperature carefully, as the oil will begin to steam if it gets too hot. Blends of olive oil and other oils will not burn as quickly, though they are less healthy. Never use extra-virgin olive oil for frying, as it will burn extremely quickly. The thicker and darker in color the oil, the better it is for frying. Limit fried foods in a low-fat diet, however, as olive oil is still a fat.
Greasing and Baking
Grease pans and cookie sheets with olive oil. Use olive oil in place of butter or margarine in baking at a 3:4 ratio, 1 cup of butter for 3/4-cup olive oil. Make this substitution only if the oven temperature for a recipe is under 400, however, as the olive oil will burn and ruin the dish. With a stronger olive oil, certain recipes may taste different, and olive oil doesn't work with all recipes. Experiment to see how olive oil fits into your baking needs.
Heart-healthy cooking and a low-fat diet don't have to be the end of the world. With some flexibility and experimenting, olive oil can not just be good for you, but can taste good, too.
For practice frying with olive oil, try Low-Fat Refried Beans or Healthy Rosemary Chicken.
SOURCE
"Olive Oil." Wikibooks.org. 2008.
Katherine Zeratsky, R.D., L.D. "Olive Oil: What are the Health Benefits?" Mayo Clinic Website. 2008.
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