Pure Olive Oil and the Mediterranean Diet
Author(s): Scott Douglas Jacobsen
Publication (Outlet/Website): The Good Men Project
Publication Date (yyyy/mm/dd): 2025/03/06
Manuela Barzan is a professional with extensive experience in designing and coordinating projects aimed at promoting tourism, locally produced food products, and traditional crafts. She has served as the Project Coordinator for the “I Love Fruit & Veg from Europe” initiative, focusing on increasing exports of European fruits and vegetables. Additionally, she has been involved in the “Pure Olive Oil from Europe” project, which aims to promote the export and consumption of European olive oil in Canada. Her work emphasizes the development and promotion of European agricultural products in international markets.The Pure Olive Oil from Europe project, co-funded by the European Union and promoted by L’Olivicola Cosentina, aims to increase awareness and consumption of European extra virgin olive oil (EVOO) in Canada. EVOO’s versatility in Mediterranean cuisine stems from its rich flavor, health benefits, and stability at high temperatures. It is widely used in dressings, marinades, sauces, and desserts while also playing a role in food preservation. Consumers can learn more through the project’s website and social media platforms. The initiative highlights EVOO’s nutritional advantages and culinary applications, making it a staple in both traditional and modern cooking.
Scott Douglas Jacobsen: What is the “Pure Olive Oil from Europe” project?
Manuela Barzan: The Pure Olive Oil from Europe project is co-funded by the European Union and promoted by the producer association L’Olivicola Cosentina. The initiative aims to capture the attention of chefs, restaurateurs, hospitality professionals, consumers and opinion leaders in Canada to promote the export and consumption of oil and extra virgin olive oil produced in the EU and, more particularly, in Italy. A unique opportunity to explore the distinctive characteristics of oil and extra virgin olive oil and its extraordinary versatility in cooking.
Jacobsen: What makes extra virgin olive oil a versatile ingredient in the Mediterranean diet?
Barzan: Extra virgin olive oil (EVOO) is a staple in Mediterranean cuisines for several reasons:
– Flavor: EVOO has a rich, robust flavor that can enhance the taste of various dishes, from salads to stews. Its flavor profile can range from fruity to peppery, adding complexity to meals.
– Health Benefits: It is high in monounsaturated fats and antioxidants, making it a healthier choice for cooking and dressing. Its anti-inflammatory properties and contributions to heart health align with the Mediterranean diet.
– Culinary Uses: EVOO can be used in a variety of ways, including sautéing, frying, drizzling, and as a base for dressings and marinades. It’s suitable for cold dishes, like salads, and can withstand moderate heat, making it ideal for various cooking methods.
– Versatility: It complements a wide range of ingredients commonly found in Mediterranean cuisine, such as vegetables, grains, fish, and meats, allowing for creative and flavorful combinations.
– Traditional Practices: The long-standing tradition of olive oil production in Mediterranean countries contributes to its cultural significance and widespread use in regional recipes.
– Finishing Touch: Many chefs use EVOO as a finishing touch to add flavor and richness to cooked dishes, enhancing the overall dining experience.
These factors combine to make extra virgin olive oil an essential and versatile ingredient in Mediterranean cooking, contributing both to the flavor and the healthfulness of the cuisine.
Jacobsen: How does the monounsaturated fat content contribute to stability at high temperatures in cooking ?
Barzan: Monounsaturated fats, like those found in extra virgin olive oil (EVOO), have several characteristics that contribute to their stability during cooking at high temperatures:
– Chemical Structure: Monounsaturated fats have only one double bond in their fatty acid chains. This structure makes them more resistant to oxidation compared to polyunsaturated fats, which have multiple double bonds and are more prone to breaking down at high temperatures.
– Higher Smoke Point: EVOO typically has a higher smoke point (around 375-410°F or 190-210°C) than many other oils high in polyunsaturated fats. This means it can be heated to higher temperatures before it begins to smoke and degrade, making it suitable for various cooking methods like sautéing and roasting.
– Stability During Cooking: The resistance to oxidation means that monounsaturated fats in EVOO maintain their integrity and nutritional properties better than oils with a higher proportion of polyunsaturated fats, which can produce harmful compounds when heated excessively.
– Flavor Preservation: The more stable nature of these fats helps preserve the flavor compounds in EVOO, allowing them to contribute taste even after cooking.
In summary, the monounsaturated fat content of extra virgin olive oil contributes to its stability at high temperatures through its chemical structure, higher smoke point, oxidative stability, and ability to preserve flavor, making it a reliable choice for cooking.
Jacobsen: What are some common uses in raw preparation including dressings, sauces, and marinades ?
Barzan: Extra virgin olive oil (EVOO) is a versatile ingredient in raw preparations, offering flavor and health benefits. Here are some common uses:
– Salad Dressings: EVOO is often used as a base for vinaigrettes. Mixing it with vinegar (like balsamic or red wine vinegar) or citrus juice, along with herbs, garlic, and seasonings, creates a flavorful dressing.
– Dipping Oil: EVOO can be served plain or mixed with balsamic vinegar, herbs, or spices for dipping bread. It enhances the sensory experience with its rich flavor.
– Marinades: EVOO is frequently used in marinades for its ability to tenderize meats and infuse flavors. It can be combined with lemon juice, garlic, herbs, and spices to marinate vegetables, fish, or meats.
– Pesto and Sauces: EVOO is a key ingredient in pesto, blending basil, garlic, pine nuts, and parmesan cheese. It is also used in other fresh sauces, enhancing texture and flavor.
– Finishing Oil: Drizzling EVOO over finished dishes, like grilled vegetables or soups, adds a rich flavor and visual appeal. It can elevate the dish’s overall taste profile.
– Cold Pasta Dishes: In pasta salads, EVOO enhances flavor and prevents sticking while adding moisture and depth to the ingredients.
– Bruschetta: EVOO is often drizzled on toasted bread topped with tomatoes, garlic, basil, and cheese, enhancing the dish’s flavor and richness.
These uses showcase EVOO’s versatility and ability to enhance raw preparations in various cuisines, especially in Mediterranean dishes.
Jacobsen: Basic recipe for a tomato sauce with olive oil
Barzan: Basic Tomato Sauce with Olive Oil
Ingredients:
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 2-3 cloves garlic, minced
- 1 (28-ounce) can crushed tomatoes (or 2-3 cups fresh tomatoes, peeled and chopped)
- 1 teaspoon salt (adjust to taste)
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon sugar (optional, to balance acidity)
- 1 teaspoon dried oregano (or fresh, if available)
- 1 teaspoon dried basil (or fresh, if available)
- Red pepper flakes (optional, for heat)
- Fresh basil leaves (for garnish, optional)
Instructions:
– Sauté Aromatics: In a large saucepan, heat the extra virgin olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5-7 minutes. Then add the minced garlic and cook for an additional minute, until fragrant.
– Add Tomatoes: Stir in the crushed tomatoes. If using fresh tomatoes, cook for a minute until they start to break down.
– Season the Sauce: Add salt, pepper, sugar (if using), oregano, and basil. Stir to combine.
– Simmer: Bring the sauce to a gentle simmer. Reduce the heat to low and let it cook uncovered for about 20-30 minutes, stirring occasionally. This will help thicken the sauce and enhance the flavors.
– Taste and Adjust: Taste the sauce and adjust the seasoning if necessary, adding more salt, pepper, or herbs as desired.
– Serve: Remove from heat and serve immediately over pasta, or as a base for pizzas, or with your favorite dishes. Garnish with fresh basil leaves if desired.
Tips:
- For added depth of flavor, consider incorporating a splash of red wine or a tablespoon of tomato paste during cooking.
- You can blend the sauce for a smoother texture if preferred.
Jacobsen: How does olive oil enhance desserts and pastries by being healthier and such ?
Barzan: Olive oil can enhance desserts and pastries in several ways, making them not only healthier but also adding unique flavors and textures. Here are some benefits and roles that olive oil plays in sweet recipes:
– Healthier Fat Option: Olive oil is high in monounsaturated fats, which are healthier compared to saturated fats found in butter. This can make desserts less guilt-inducing without compromising on taste.
– Lower Saturated Fat Content: By substituting olive oil for butter or other solid fats, you reduce the overall saturated fat content of the dessert, which can be beneficial for heart health.
– Flavor Profile: Extra virgin olive oil adds a subtle fruitiness and complexity to desserts, enhancing flavors. The specific notes (fruity, peppery, or grassy) can complement ingredients like chocolate and citrus.
– Moisture: Using olive oil can contribute to a moist texture in baked goods. It helps to create tender cakes and cookies, preventing them from becoming dry.
-Nutrient-Rich: Olive oil contains antioxidants and vitamins (like vitamin E) that can contribute to the nutritional profile of desserts, adding health benefits along with indulgence.
– Versatile Ingredient: Olive oil can be used in a variety of desserts, from cakes and muffins to custards and even ice creams. Its versatility allows for creative adaptations of classic recipes.
– Lower Caloric Density: While olive oil is calorie-dense, its high flavor intensity allows for smaller quantities to achieve desired results, which can lead to lower overall caloric intake in some recipes.
– Accessibility: Olive oil is often a more accessible and shelf-stable option than butter, making it easier to incorporate into a variety of dessert recipes such as:
- Olive Oil Cakes: Olive oil can be a key ingredient in cakes, providing moisture and a unique flavor that pairs well with citrus and herbs.
- Cookies: It can be used in recipes for chewy or crisp cookies, enhancing texture while keeping them tender.
- Dressing for Fruit: A drizzle of olive oil over fresh fruit can enhance their sweetness and add richness.
Jacobsen: What are some preservation methods that inviolve olive oil?
Barzan: Olive oil is not only used in cooking but also serves as an effective ingredient in various preservation methods. Here are some common techniques that involve olive oil:
– Oil Infusion: You can infuse olive oil with herbs, spices, or garlic to enhance flavor and preserve the ingredients. The oil acts as a barrier, preventing exposure to air and moisture, which helps maintain the freshness of the infusions.
– Vegetable Preservation: Olive oil can be used to preserve vegetables, such as sun-dried tomatoes, artichokes, or peppers. After roasting or drying the vegetables, they can be submerged in olive oil, which helps inhibit bacterial growth and spoilage.
– Cured Meats and Fish: Olive oil can be used to preserve cured meats (like salami) and fish (like anchovies). The oil creates an oxygen-free environment, preventing spoilage and enhancing flavor.
– Marinated Delicacies: Marinating foods like olives or feta cheese in olive oil with seasonings not only adds flavor but also acts as a preservation method. The oil helps keep these items fresh for longer periods.
– Compressed Ingredients: In some culinary techniques, ingredients (such as fruits and vegetables) can be compressed and then submerged in olive oil to prolong their shelf life while adding richness to the flavor.
– Oiled Baking Dishes: Coating baking dishes with olive oil before storing prepared foods can help create a moisture barrier, keeping dishes fresher for longer.
– Vinegar and Oil Preservation: Vegetables (like pickles) can be preserved using a mixture of vinegar and olive oil. This combination can help extend the shelf life while adding delightful flavors.
Tips for Preservation:
- Always ensure that the jars or containers used for preservation are clean and sterilized to avoid contamination.
- Store preserved foods in a cool, dark place, or refrigerate if necessary, especially for items with fresh ingredients.
- Check preserved items periodically for signs of spoilage, such as off smells or unusual textures.
Jacobsen: How can consumers learn more about the « Pure Olive Oil from Europe”
Barzan: https://www.oliveoilfromeurope.eu
Jacobsen: Thank you for the opportunity and your time, Manuela.
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