Cooking with Extra Virgin Olive Oil (EVOO) and Olive Oil can be a healthy alternative rather than using butter or vegetable oil. It is majority made up of monounsaturated fat and oleic acid.

EVOO is said to have plenty of advantages when it comes to your health. Because of the oleic acid and antioxidants, it contains, it can reduce inflammation and may reduce the risk of cancer.

I’ve been using EVOO in all my dressing recipes lately.

Here are some do’s and don’ts of using Extra Virgin Olive Oil.

Do’s

Do buy Extra Virgin Olive Oil (EVOO)

Whether you buy extra virgin olive oil or regular olive oil does make a difference. EVOO is unrefined and is the highest quality.

Unrefined compared to refined EVOO has significant differences. Refined oils lack the nutrients because it has been modified with chemicals or with heat.

So if you do decide to buy unrefined oil, be aware that it is a mixture of cold-compressed olive oil and processed oils.

Do buy plain Olive Oil

I know I know, she just said to buy EVOO because it’s sooooo much better. And it is depending on how you’re going to use it.

I still keep plain olive oil in the cabinet if I’m cooking something with it at high temperatures. For example when I sautee my vegetables in the skillet or making a stir-fry.

Regular olive oil can withstand higher temperatures than EVOO. Therefore it’s better to use if your baking, sauteeing, or grilling with it to keep that lovely olive oil flavor.

Do read the labels

Just because the bottle reads extra virgin olive oil doesn’t mean that’s all that’s in it. Look for cold-pressed or cold extracted EVOO.

The USDA label says there are no pesticides and should have grown under proper organic standards.

Don’ts

Don’t cook EVOO at high temperatures

Cooking EVOO at high temperatures causes it to oxidize, and it will lose all of its nutrients.

The oil starts to break down into toxic by-products called polar compounds, that could lead to some health issues according to a few studies.

The polyphenol content in the oil also decreases, and the bad radicals are released.

Don’t keep your oil in direct light

The reason EVOO comes in a dark green bottle is to minimize its exposure to light.

The olive oil will break down over time when exposed to sunlight.

It loses the antioxidants and shelf life also decreases. It’s best to keep your EVOO in a cool, dry, and dark place like your cupboard.

Don’t keep your bottle of EVOO open or the cap loose

Oxygen plays a significant role in the quality of your EVOO as well. Leaving your oil open is the quickest way for it to lose its quality and taste.

The aroma will change, and the flavor will be bitter rather than smooth. To avoid the rancidity, make sure all caps are secured and properly closed.

How can your health benefit from Olive Oil?

EVOO is good for promoting and maintaining a healthy heart. It can reduce the risk of heart disease and the oxidative stress throughout your body.

Of course, there is always some contradiction if olive oil is better for you than other oils because of its high-fat content, but anything you intake excessively can become a bad thing.

Extra virgin olive oil, as well as regular olive oil, are both great options to keep on hand.

Let me know in the comment section below what type of oil do you keep in your kitchen. Whether it’s Olive or something else.

Talk to you soon!

Andie 😀