Olive oil is very much a perfect fat. It is the only oil that can be consumed as it is - first cold pressed from the fresh fruit. Extra virgin olive oils are rich in the antioxidant vitamins E, F and K, as well as in beta-carotenes. Because it is a vegetable oil, olive oil contains no cholesterol.

Olive oil is a monounsaturated fat, meaning it helps keep the “good” cholesterol levels high, while lowering “bad” cholesterol levels. In addition, recent studies have found that olive oil is the only added fat that has not been associated with an increased risk of cancer. In fact, it has quite the opposite effect, as the oleic acid found in monounsaturated fats such as olive oil has been found to cripple a cancer gene found in 25 to 30 percent of breast cancer cases.

Increasing the regular use of olive oil in the diet also aids in weight management. A diet rich in olive oil has been found to be more effective than a low-fat diet in controlling and treating obesity. Plus, it just tastes so good!

Selecting Olive Oil

You should choose your olive oil as you would choose a fine wine. Sal & Judy’s Extra Virgin Olive Oil uses single-estate olives and is prepared the same way Sicilians have been making their olive oil for centuries. It has an acidity level less than 1%, giving it a smooth finish and lush flavor.

When purchasing olive oil, be sure it is stored in a container made of darkly tinted glass, porcelain or stainless steel, never in plastic. The oil should be stored in a dark cabinet or pantry at room temperature. Olive oils absorb other aromas quickly and easily and therefore must be stored in tightly sealed containers away from strong smells. Refrigeration will not harm the quality of olive oil and will extend its life greatly, but be sure to allow the oil to warm before using.

Olive oil is excellent for cooking, but you should save your best quality extra virgin oils for salads, dressings, vinaigrettes or other non-cooking uses such as a bread dip. Extra virgin olive oil is great to use for sautéing or stir-frying “delicate” foods such as vegetables and some fish, but be sure to cook over a medium or low heat. For heartier, more flavorful foods such as meat, poultry and some fish, use either a blend of extra virgin and regular olive oil or just straight olive oil.

Olive oil is also great for frying as its high smoking temperature (410ºF) allows it to keep its nutritional value better than other oils. Also, food fried in olive oil has a lower fat content than food fried in other oils, making it a healthier and tastier way to fry. For frying, it’s best to use the olive grade olive oil, rather extra virgin or virgin oils.

Since olive oil has so many health benefits, try incorporating it into your cooking more often. Substitute olive oil for butter when baking, as up to 25% less fat is used when baking with olive oil. You can also use olive oil instead of butter on cooked vegetables. Finally, brush olive oil onto meats while broiling, grilling or roasting to help brown the meat and seal in the juices. It’s a delicious and healthy way to cook!