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You’ve been cooking with olive oil all wrong: Here’s what you need to know
The importance of using olive oil correctly
When it comes to cooking oil, there are numerous options available, each with its own set of benefits and best uses. Olive oil is no exception. While it’s commonly known for its use in salad dressings and drizzling over cold dishes, it’s also a fantastic choice for cooking. In fact, olive oil offers a variety of health benefits, including the presence of healthy fats, antioxidants, and anti-inflammatory properties. It has even been linked to a reduced risk of heart disease, type 2 diabetes, and stroke. However, to reap the full benefits of olive oil, it’s important to use it correctly. Here are some common mistakes you may be making when cooking with olive oil.
Mistake #1: Storing olive oil next to the stove
A common mistake many people make is to keep their olive oil conveniently close to the stove. While this may seem convenient, it exposes the oil to light, heat, and oxygen, which can cause it to deteriorate quickly. When olive oil is exposed to these elements, its flavor can become musty and even develop a vinegary taste. To preserve the quality and flavor of your olive oil, it’s best to store it in a dark place, away from light, heat, and fluctuating temperatures.
Mistake #2: Using Extra Virgin Olive Oil for Everything
Extra virgin olive oil (EVOO) often steals the spotlight due to its strong flavor and high-quality reputation. However, it is not always the best choice for every culinary application. EVOO is ideal for cold dishes, such as dips and garnishes, where its distinct flavor can shine. For cooking purposes, other types of olive oil, such as virgin olive oil or extra virgin olive oil, may be more appropriate. Virgin olive oil is milder than EVOO and works well for frying, while extra virgin olive oil, which can be chemically extracted, is excellent for baking and roasting.
Mistake #3: Frying with olive oil
While olive oil is a premium ingredient, frying with it can be a costly mistake. Although olive oil remains relatively stable at temperatures between 320 and 374 degrees Fahrenheit, it exceeds the recommended temperature range for frying. The United States Department of Agriculture (USDA) does not include olive oil on its list of “safe” oils for frying because it can exceed its smoke point. In addition, frying requires a significant amount of oil, making it an expensive choice. It’s best to reserve olive oil for other cooking methods and opt for oils specifically designed for frying.
Mistake #4: Neglecting to fry with olive oil
Contrary to popular belief, you can indeed fry with olive oil. In fact, olive oil is more stable than other commonly used oils, such as soybean and corn oil, when frying at temperatures between 320 and 374 degrees Fahrenheit. Olive oil’s low smoke point and stability make it an excellent choice for frying and searing. For best results, monitor the temperature closely. Start cooking at about 300 degrees Fahrenheit to ensure thorough cooking, then increase the temperature to 350 degrees Fahrenheit for a crispy brown finish.
Mistake #5: Ignoring the Impact on Flavor
When it comes to cooking with olive oil, it’s important to consider the impact it can have on the flavor of your dishes. While olive oil can add a distinctive flavor to certain dishes, it can also overwhelm more subtle flavors. For example, if you’re preparing a dish that relies on the natural flavors of its ingredients, such as fresh vegetables or a light pan sauce, you may want to choose a milder oil to allow the ingredients to shine. However, there are times when the distinct flavor of olive oil can enhance the overall flavor, especially in Mediterranean-inspired dishes. Understanding the balance between the flavors of your ingredients and the flavor of the olive oil will help you make informed choices when cooking.
Conclusion
Olive oil is a versatile and healthy choice for cooking, but proper use is essential to maximize its benefits. Avoid storing olive oil next to the stove, as exposure to light, heat, and oxygen can degrade its quality and flavor. Consider using different types of olive oil for different cooking applications, such as extra virgin olive oil for cold dishes and virgin or pure olive oil for cooking and baking. While olive oil is not suitable for frying due to its smoke point, it is an excellent option for pan-frying and searing. Finally, consider the impact olive oil can have on the overall flavor of your dishes and choose the appropriate oil accordingly. By following these guidelines, you can ensure that you’re cooking with olive oil correctly and enjoying all the benefits it has to offer.
FAQS
Can I store olive oil next to the stove for convenience?
It’s not recommended. Storing olive oil next to the stove exposes it to light, heat and oxygen, which can cause it to deteriorate and develop an unpleasant taste. It’s best to store olive oil in a dark place, away from these elements.
Is only extra virgin olive oil suitable for cooking?
No, there are different types of olive oil for different purposes. While extra virgin olive oil is ideal for cold dishes and dips, there are other types, such as virgin olive oil and pure olive oil, which are better suited for cooking, frying, baking and roasting.
Can I fry with olive oil?
Frying with olive oil is not recommended. Olive oil is not listed by the USDA as a “safe” oil for frying due to its relatively low smoke point. It can also be expensive, as frying requires a significant amount of oil.
Can I fry with olive oil?
Yes, olive oil is good for frying. It is more stable than some other oils when used for frying at appropriate temperatures. Monitor the temperature closely and start cooking at a lower temperature to ensure thorough cooking.
Will using olive oil affect the flavor of my food?
Yes, olive oil can add a distinct flavor to dishes. It’s important to consider the impact of the oil’s flavor on your overall dish. In some cases, a milder oil may be more appropriate to allow the natural flavors of the ingredients to shine through, while in other cases, the distinct flavor of olive oil can enhance the dish, especially in Mediterranean-inspired recipes.
What are the benefits of using olive oil in cooking?
Olive oil offers numerous health benefits, including being a source of healthy fats, antioxidants and anti-inflammatory properties. It has been linked to a reduced risk of heart disease, type 2 diabetes and stroke. Using olive oil properly can help you enjoy these benefits while enhancing the flavor of your dishes.