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Olive Oil Myths vs Facts

There are several myths surrounding cooking with olive oil that have led to confusion among home cooks and food enthusiasts alike. In this blog post, we’ll debunk some of the most common myths about cooking with olive oil and shed light on why it remains an excellent choice for culinary endeavours.

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Myth #1: Olive Oil Should Not Be Used for High Heat Cooking

One prevalent myth is that olive oil is unsuitable for high-heat cooking due to its low smoke point. While it’s true that olive oil has a lower smoke point compared to some other oils like avocado or grapeseed oil, it is perfectly safe for most cooking methods, including sautéing, frying, and roasting at moderate temperatures. Extra virgin olive oil, in particular, can withstand temperatures up to 375°F (190°C) before it begins to smoke, making it suitable for most cooking applications in the kitchen.

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Myth #2: Olive Oil Becomes Unhealthy When Heated

Another misconception is that heating olive oil transforms it into a toxic or unhealthy substance. While heating any oil beyond its smoke point can lead to the production of harmful compounds, such as free radicals and trans fats, numerous studies have shown that extra virgin olive oil is resistant to oxidative damage even at high temperatures. Its high content of monounsaturated fats and antioxidants, such as polyphenols and vitamin E, helps to maintain its stability and health-promoting properties during cooking.

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Myth #3: Olive Oil Loses its Flavour When Cooked

Some people believe that cooking with olive oil diminishes its flavour, resulting in a bland or unpleasant taste. However, when used properly, olive oil can enhance the flavour of dishes, imparting a rich, fruity, and slightly peppery taste to foods. It’s essential to choose the right type of olive oil for different cooking techniques – extra virgin olive oil is best suited for drizzling over salads or finishing dishes, while refined olive oil or olive oil blends are more suitable for cooking at higher temperatures.

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Myth #4: Olive Oil Should Not Be Used for Baking

There’s a misconception that olive oil is not suitable for baking and can impart a distinct flavour to baked goods. While it’s true that extra virgin olive oil has a robust flavour profile, it can add depth and complexity to certain baked goods, such as cakes, muffins, and bread. Additionally, using olive oil in baking can yield moist and tender results while offering health benefits compared to other fats like butter or shortening.

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Myth #5: Extra virgin olive oil doesn’t go off

The shelf life of Extra Virgin olive oil is influenced by various factors, including its quality, processing methods, storage conditions, and packaging. Extra virgin olive oil, derived from the first cold pressing of olives, tends to have the highest quality and the shortest shelf life due to its delicate flavour compounds and higher levels of antioxidants. Good quality EVOO should last for around 12 months unopened, but once the bottle is open it’s best to consume within 6 weeks.  That’s not to say the oil will be unusable after 6 weeks, but it will lose some of the flavour and health properties after this time.

Key Factors Affecting Olive Oil’s Shelf Life:

1. Exposure to Light: Light exposure can accelerate the oxidation process, leading to the deterioration of olive oil quality. It’s best to store olive oil in tinted or opaque containers and keep them away from direct sunlight.
2. Exposure to Air: Oxygen exposure can cause oxidation, resulting in rancidity and off-flavors. Seal olive oil containers tightly after each use to minimize air contact.
3. Temperature: Olive oil should be stored in a cool, dark place to slow down oxidation. Avoid storing it near heat sources such as stovetops or ovens, as high temperatures can expedite the degradation process.
4. Time: Over time, even properly stored olive oil will gradually degrade in quality. It’s recommended to use olive oil within one to two years of purchase for optimal flavor and freshness.

Tips for Extending Olive Oil’s Shelf Life:

1. Choose Quality Olive Oil: Opt for high-quality extra virgin olive oil from reputable producers, as it typically has a shorter shelf life but offers superior taste and health benefits.
2. Proper Storage: Store olive oil in a cool, dark pantry or cupboard away from heat, light, and air exposure. Consider transferring olive oil to smaller, dark-colored bottles to minimize air contact and preserve freshness.
3. Use It Regularly: Incorporate olive oil into your daily cooking and meal preparation to ensure it’s used within a reasonable time frame.
4. Check for Signs of Spoilage: Monitor the appearance, aroma, and taste of olive oil regularly. If it develops off-flavours, a rancid smell, or a cloudy appearance, it may have gone bad and should be discarded.

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In conclusion, olive oil remains a versatile and healthy choice for cooking despite the myths and misconceptions surrounding it. When used appropriately and within its smoke point, olive oil can elevate the flavour of dishes, contribute to heart health, and withstand the rigours of various cooking methods. By debunking these common myths, home cooks can confidently incorporate olive oil into their culinary repertoire and enjoy its many benefits in their everyday cooking endeavours.

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