Many health conscious people are using olive oil these days, but they are unconsciously canceling out it's amazing health benefits by exposing it to heat.
The rules with extra virgin olive oil (EVOO) are these:
It is NOT a cooking oil.
It is to be added to cold dishes or after food is cooked.
Do not expose it to heat, light or air.
Store in a dark bottle and in a cool, dry place.
Here are some simple ways to use olive oil which minimize heat exposure as well as retain health benefits and flavor.
Salad
First of all, olive oil is a great salad dressing. Make your own vinaigrette or do what my fiancé taught me to do. Add sea salt and pepper to salad greens and toss. Then add olive oil and toss. Add your other salad items and toss again. Easy and Delish!
Dips/Spreads
Another use for olive oil is in spreads and dips, like hummus or other bean dips. Pesto is another spread that calls for olive oil and can be used as a coating for pasta salad, spread onto bread and sandwiches or added to finished soups and sauces (like marinara). It’s great in cold salads made with brown rice or whole grain pasta. Add it to freshly chopped vegetables such as broccoli and carrots, along with some salt and pepper. It's surprisingly good!
Simply dipping bread in olive oil instead of butter is a great way to use this wonderful oil. Add a little sea salt, black or even red pepper flakes and your favorite finely chopped herbs to the oil, and you’ve got a gourmet-seeming appetizer that will wow and nourish party guests and family alike.
Hot Dishes
For use in hot dishes, you can do a Healthy Sauté , like this method from The World’s Healthiest Foods, and then add your olive oil after.
Another way to sauté is to use a bit of ORGANIC butter or ghee (clarified butter). I use ghee because it has an even higher smoke point than butter, which means it is less likely to oxidize (unlike Olive Oil) at cooking temps. It also has a wonderful flavor and is said by the ancient science of Ayurveda to have a cooling effect on the body and bring out the health benefits of foods. I use just enough to make sure that my cast-iron skillet is coated well—I don’t use non-stick pans because I don’t want to chance contaminating my food (and my family) with harmful gases and chemicals. If, during the cooking process I need more moisture, I add water or broth. When the food is mostly cooked, I cover it and turn the heat to low or off. When the pan has had some time to cool, or when I plate the food, I add my olive oil.
Oven-Roasted Veggies
For roasting veggies-- for instance, any assortment of chopped sweet potatoes, red or white potatoes, carrots, celery, fennel and onions, first heat oven to 350 degrees. Add your seasoning (try cumin, cinnamon, fresh garlic, salt and pepper!), water/broth and cover them so that they soften and don’t dry out. I usually add some ghee or Avocado Oil throughout, but this is optional. When the veggies are soft enough to pierce easily with a fork, uncover and turn your oven temp to broil. Cook until crisp. Remove from the oven, add your olive oil (and freshly chopped herbs for more flavor) and toss.
For a one-dish meal, add some whole skin-on chicken legs seasoned with salt, pepper and lemon juice along with your veggies. Make sure you allow enough time for your chicken to cook through before uncovering and broiling. Adding skin-on chicken will give your veggies a wonderful flavor (no need for ghee if you do this) and save you time and energy in the kitchen. Which to me, makes mealtime more delicious and enjoyable!
Stay tuned for more recipes in the coming days.
Blessings and Good Health,
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