Olive oil in cooking

BBQ - it moisturizes during cooking and “locks” the flavors!

When grilling mushrooms and vegetables, they tend to dry up easily. Marinate them with olive oil and gradually pour it over them while grilling, and they will come out juicy, with a pleasant smoky flavor. In meat or fish marinade, you can use olive oil along with spices, herbs or lemon. Spread the mix on the meat, even from the previous day, to let the aromas permeate it and enrich the taste. The protein will be hydrated and come out juicy, while the marinade will not burn. For the finishing, you can also add olive oil on the cooked meat or vegetables. Along with the baking juices, the taste will be unforgettable.

Frying - The extra virgin olive oil is ideal

Even when you feel like enjoying a fried delicacy, extra virgin olive oil is still the healthiest and most durable oil to use, as we shall explain.

What is the “smoke point”? It is the temperature at which the oil starts to smoke. This means that the oil oxidizes, its molecular structure is altered and harmful chemical compounds, aldehydes, start to form inside it. These substances are toxic and can cause heart disease and cancer. This is especially true with seed oils.

How is extra virgin olive oil different? Research has shown that it is much more stable when heated, as it contains a lot of unsaturated and less saturated fats. This means that it can withstand higher temperatures, without losing its properties and nutrients, i.e. it has a higher “smoke point”, reaching up to 210 ° C (410 ° F), covering even the highest frying temperature. It therefore produces far fewer and less harmful substances. Furthermore, the polyphenols and Vitamin E it contains are powerful antioxidants. So, if you go for frying as a way of cooking, it is the ideal oil.

Fried foods increase blood clotting and triglycerides, so people with cardiovascular disease should avoid them. However, with extra virgin olive oil, this effect is significantly reduced.

How many times should the same frying oil be used? 2-3 times is ideal. Each time you finish frying, you may filter any residues out of the oil and store it in a cool and shady place, in a closed container, so that it does not come in contact with oxygen, until the next time.

Desserts - fruity and scrumptious

Many desserts, especially traditional ones, are prepared with olive oil. For those requiring butter, replacing it with extra virgin olive oil is a very healthy cooking choice that will give them a delicate, fruity taste. It goes well with cakes and adds nice moisture. The ratio of butter is 3/4 of olive oil for the amount of butter in the recipe. That is, if the recipe says 1 cup of butter, the amount is 3/4 of a cup of olive oil. If it says 250 gr of butter, then you need 180 ml of olive oil.

Olive oil has traditionally been used in Cretan confectionery, for the preparation of desserts with nuts such as walnuts, almonds, hazelnuts, also raisins, and spices such as mastic, mahlab, cinnamon, cloves, cardamom and coriander. Its relationship with honey, molasses, figs, vinegar and wine dates back to antiquity, and brings out complete flavors when mixed with sweetness and acidity. It can support complex flavors with oriental notes, such as baklava, but also bring out fine aromas, such as in the traditional kalitsounia of Lassithi, with sweet soft mizithra made of sheep/goat milk, honey and flower water. Xerotigana, sprinkled with sesame seeds, honey and nuts are also made of dough fried in olive oil. In large quantities, it is added to Easter buns and Christmas melomakarona, dipped in thyme or flower honey.

Olive oil goes well with citrus aromas such as the juice and zest of lemon, orange, tangerine, citrus fruit or lime. Modern confectionery in Greece uses it in lactose free cakes, mousses and ice creams, ideally combined with chocolate.

Delicious fact: According to research, dark chocolate, when enriched with olive oil, is extremely healthy and a functional food, thanks to the natural polyphenols it contains. Add sea salt, and the mix takes off.

Attention: The above article / content is for informational purposes only. Before using any recipe, or before changing your eating habits, consult with your healthcare professional or nutritionist. If you are taking medication, make sure there are no side effects.