For decades, olive oil has been celebrated as a cornerstone of Mediterranean cuisine and healthy eating. Yet there are some common misconceptions when it comes to using Olive Oil in your cooking. Let's explore why this delicious oil remains one of the best choices for your cooking needs!

The Health Benefits

Olive oil, particularly extra virgin olive oil, is rich in monounsaturated fats that support heart health by helping maintain healthy cholesterol levels. Another thing that sets it apart from many other oils is its abundance of polyphenols—powerful antioxidants that combat inflammation and may protect against chronic diseases. These compounds are most concentrated in extra virgin varieties, which undergo minimal processing and retain the olive's natural beneficial compounds.

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Debunking the Smoke Point Myth

One of the most persistent misconceptions is that olive oil shouldn't be used for cooking because of its smoke point. While it's true that extra virgin olive oil has a lower smoke point (around 375-405°F) compared to refined oils, this is perfectly adequate for most home cooking methods. For perspective, most sautéing occurs at 250-350°F, well within olive oil's range.

How It Compares to Other Oils

When compared to commonly used cooking oils, olive oil holds its own remarkably well. Canola oil, while affordable and neutral in flavor, lacks the polyphenols and robust antioxidant profile of olive oil. Vegetable oil is often highly processed and contains more omega-6 fatty acids, which many people already consume in excess.

Extra Virgin Olive Oil is a great choice for a multitude of cooking applications!

Avocado oil is perhaps olive oil's closest competitor when it comes to healthy options. With a higher smoke point (around 520°F) and a similar fat profile, avocado oil excels for high-heat cooking. However, it's typically more expensive and has a more neutral flavor, making it less ideal when you want the characteristic fruity and peppery notes olive oil provides.

Coconut oil, despite its popularity, is high in saturated fat and lacks the proven cardiovascular benefits of olive oil. Butter adds flavor but contains cholesterol and saturated fat and has a much lower smoke point.

Where Olive Oil Shines

Olive oil's versatility makes it suitable for numerous applications. Use it for sautéing vegetables, pan-searing chicken or fish, roasting vegetables at moderate temperatures, and making vinaigrettes or marinades. It's excellent drizzled over pasta, used in Mediterranean dishes like shakshuka, or as a base for sofrito. For dishes where you want olive oil's distinctive flavor to shine, such as a simple aglio e olio pasta or bruschetta, extra virgin is the way to go.

Save the avocado oil for true high-heat applications like stir-frying at very high temperatures or deep frying.

Beyond Cooking: More Kitchen Uses for Olive Oil

Olive oil's usefulness extends far beyond the stovetop. A small dish of high-quality extra virgin olive oil on your table makes a wonderful a bread dipping oil—add a sprinkle of sea salt, cracked pepper, or Za’atar for an elegant appetizer. It's also perfect as a finishing oil, drizzled over soups, grilled meats, or fresh salads just before serving to add a burst of flavor and richness.

In baking, olive oil can replace butter in many recipes, creating moist cakes and tender quick breads with a subtle fruity note. It works particularly well in citrus-based desserts, chocolate cakes, and Mediterranean-style baked goods. Use a mild or light olive oil if you prefer less pronounced flavor in sweet applications.

What Are Your Favorite Ways to Use Olive Oil? 

Olive oil isn't just healthy—it's practical, versatile, and adds depth to your cooking both on and off the heat. Don't let smoke-point myths keep you from using one of the world's most studied and celebrated cooking oils! What place does olive oil have in your kitchen? Let us know if you already use olive oil in your cooking and what your favorite dishes are!

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