Olive oil, as defined by the International Olive Oil Council: “oil obtained solely from the fruit of olive trees”. Sporting a very high level of monounsaturated fat - 10g/tbsp. called Oleic acid - it is considered one of the best heart-healthy oils. The best grades of olive oil start with:
EXTRA VIRGIN OLIVE OIL - EVOO is the highest quality olive oil, with the least acidity - 0.8%. It is extracted from the first cold pressing of olives that is unheated, unprocessed, unrefined, 100% olive oil, with a darker color and stronger, yet delicate flavor. Its rich supply of polyphenols is known to have anti-inflammatory, antioxidant and anticoagulant actions. To be classified as EVOO, the oil has to apparently pass a chemical test, measuring less than 1% in acidity and be free of any chemicals, additives or defects.
VIRGIN OLIVE OIL is slightly less perfect than EVOO. Although very similar in the chemical composition, it’s a little more acidic - 2%.
A few other grades of olive oil including - LIGHT, 100% PURE, BLENDED, etc., are refined or a mix of refined and virgin oils. Refining involves use of chemicals and heat to extract the oil and remove impurities, thereby altering the chemical composition of the oil and reducing the flavor and aroma, but the good part is refining increases the smoke point, making it the perfect oil for deep frying. It is still good cooking oil, but with much less polyphenols and vitamin components.
COOKING WITH OLIVE OIL
Traditionally EVOO is used as is, on salads or as a dipping sauce to reap the full nutritive potential of this delicate oil. Heating the oil, any oil for that matter, past its smoke point (when you start seeing smoke) incurs chemical changes that results not only in reduced flavor and nutritional value but also generates harmful cancer causing compounds. EVOO (and any other unrefined oil) has the lowest smoke point of all oils – 220°F, in comparison to the 400-450°F for any refined oil. Indian cooking generally starts with heating the oil for tempering!! Mustard seeds never splatter until the oil is smoking hot. A few adaptations to our traditional cooking methods can still render all the goodness of EVOO. The one basic step to keep in mind is DON’T LET THE OIL GET HOT, at any point in the process of cooking. It can withstand medium temperatures for a reasonable time, say 10-15 min. EVOO is an expensive fare, but the benefits definitely outweigh the cost - as long as we reap the full potential of it. There is no point in letting all that expensive goodness evaporate in the heat of cooking‼
DO’S:
Did you know: Olive trees are evergreens and live for more than 600 years! The goodness starts from the tree I guess.
EXTRA VIRGIN OLIVE OIL - EVOO is the highest quality olive oil, with the least acidity - 0.8%. It is extracted from the first cold pressing of olives that is unheated, unprocessed, unrefined, 100% olive oil, with a darker color and stronger, yet delicate flavor. Its rich supply of polyphenols is known to have anti-inflammatory, antioxidant and anticoagulant actions. To be classified as EVOO, the oil has to apparently pass a chemical test, measuring less than 1% in acidity and be free of any chemicals, additives or defects.
VIRGIN OLIVE OIL is slightly less perfect than EVOO. Although very similar in the chemical composition, it’s a little more acidic - 2%.
A few other grades of olive oil including - LIGHT, 100% PURE, BLENDED, etc., are refined or a mix of refined and virgin oils. Refining involves use of chemicals and heat to extract the oil and remove impurities, thereby altering the chemical composition of the oil and reducing the flavor and aroma, but the good part is refining increases the smoke point, making it the perfect oil for deep frying. It is still good cooking oil, but with much less polyphenols and vitamin components.
COOKING WITH OLIVE OIL
Traditionally EVOO is used as is, on salads or as a dipping sauce to reap the full nutritive potential of this delicate oil. Heating the oil, any oil for that matter, past its smoke point (when you start seeing smoke) incurs chemical changes that results not only in reduced flavor and nutritional value but also generates harmful cancer causing compounds. EVOO (and any other unrefined oil) has the lowest smoke point of all oils – 220°F, in comparison to the 400-450°F for any refined oil. Indian cooking generally starts with heating the oil for tempering!! Mustard seeds never splatter until the oil is smoking hot. A few adaptations to our traditional cooking methods can still render all the goodness of EVOO. The one basic step to keep in mind is DON’T LET THE OIL GET HOT, at any point in the process of cooking. It can withstand medium temperatures for a reasonable time, say 10-15 min. EVOO is an expensive fare, but the benefits definitely outweigh the cost - as long as we reap the full potential of it. There is no point in letting all that expensive goodness evaporate in the heat of cooking‼
DO’S:
- Start with a dry pan and dry roast the tempering ingredients on a low-medium setting. Takes a longer time, but it gets the job done. Don’t get the pan very hot (especially non-stick).
- If it is just tempering, then turn the flame off and then add the oil, and transfer the tempered oil to the rasam or chutney immediately.
- Add a very small amount of oil just to coat the initial ingredients. Add oil in steps to reduce the length of time the oil sits in the cooking food.
- Add as many layers as possible before adding more oil. This way there is less chance for the oil to touch the hot base of the pan. Dry roasting onions and sweating it a little bit before adding oil, gives a great flavor.
- Traditionally Nallenai is added at the end of cooking in a lot of Puli kulambu varieties. Can do the same with EVOO – add most of the oil after turning off the stove. I usually do this with kormas or gravies which typically take longer to cook or reduce. The aroma (it takes time to get used) of EVOO is usually suppressed by the greater aroma of spices.
- Invest in a good Oil sprayer. Rotis can be sprayed with EVOO after transferring to a plate.
- Using a combination of oils is another way to sensibly use EVOO. Use refined olive or Canola oil for the hot part of cooking and finish it with EVOO. Refined oils have higher smoke points, up to 450°F, and can withstand a lot more heat than EVOO.
- NEVER deep fry using EVOO. Or any other unrefined oil. The smoke point of unrefined oils is very low, about 225°F. Average deep frying temp is 350-375°F. These delicate oils get unstable at higher temperatures and start generating cancer causing compounds.
- Do not keep EVOO exposed to direct sunlight/heat source, or in an open container. Not beside the stove, above the fridge or closer to a vent. Oil starts deteriorating in quality. Pantry or cupboards work best.
- Avoid storing in clear containers.Darker the containers, lesser the light exposure.
- Don’t buy in larger containers, unless you consume opened cans quickly.
- Avoid using it directly from the original can. Transfer it to a smaller container.
Did you know: Olive trees are evergreens and live for more than 600 years! The goodness starts from the tree I guess.
