🌿Olive Oil and What You Need to Know about It!

What do you know about olive oil?

Most of us already know that cooking with it adds amazing taste + flavor to most any foods, plus you get the wonderful health benefits too.

But here is what you might not know!

Having a local olive oil farm close is such a privilege. But do we really know how to look for good, quality oil and also what is the best way to cook with it? So, the owners at my local Queen Creek Olive Mill answered some questions about olive oil and it was so beneficial to me; therefore, I thought you would find this information helpful too.

Queen Creek Olive Mill Answers Our Questions

” A family run business that puts quality first in their products. “

“Is olive oil still good for you if you heat it? Also, should you keep it for a special occasion? Does light olive oil mean less calories?

You’ve asked these questions again and again. So we’ve answered the 5 most common questions (aka myths) we get from our readers in hopes of setting you straight when it comes to extra virgin olive oil.”

5 MYTHS ABOUT OLIVE OIL

🌿1. THE SMOKE POINT IS TOO LOW TO FRY

Olive oil is made up of mostly monounsaturated fat (about 75%) which helps stabilize it and stand up to higher heat. The smoke point of olive oil is 410 °F (210 °C), which is ideal and safe for frying. Extra virgin olive oil actually has one of the highest smoke points of all ‘non-refined’ cooking oil and is one of the healthiest oils for frying!

🌿2. YOU CAN’T HEAT OLIVE OIL AND KEEP THE HEALTH BENEFITS

Heating olive oil does not effect the fat content or nutritional value before the smoke point. Extra virgin olive oil is packed with antioxidants called polyphenols which work to protect the oil from oxidation. The heat required to raise the temperature of olive oil high enough to fry food cannot change the chemical composition of it. So when you saute, grill or even fry, rest assured you’re receiving all of the wonderful vitamins and antioxidants it provides.

🌿3. COLOR INDICATES QUALITY

The color of extra virgin olive oil has nothing to do with the quality. The color is influenced by a variety of factors including the growing conditions, type of olive and the time of harvest. Typically, it ranges in colors from yellow/green to green – and all of it is good for you!

🌿4. OLIVE OIL GETS BETTER WITH AGE

False. Unlike wine, it does not get better with age. Fresh is best when it comes to olive oil, so be sure you’re bottle has the latest harvest date or bottle date available. We typically say to use it within 12-18 months of the harvest date – don’t save it for a special occasion, use it everyday!

🌿5. ALL OLIVE OIL IS CREATED EQUAL

All olive oil is not created equal. So extra virgin should be the only oil you use in your kitchen daily. Olive oil, pure olive oil, or light olive oil should never make the cut. These oils have been refined and chemically altered. A small amount of extra virgin olive oil is added to these flavorless oils to add color and flavor. So don’t be fooled into thinking you’re still getting all the incredible health benefits and fewer calories from a light or pure olive oil, because that’s simply not the case.

5 Things to Look for when Shopping

🌿1. CLASSIFICATION OF OLIVE OIL

This is simple. What does the label describe your oil as? Extra Virgin Olive Oil, Virgin Olive Oil, Pure Olive Oil, and Light Olive Oil are some of the most popular types you’ll see. These are all different classifications of the oil which means the end products all differ from each other. So the healthiest, purest form of olive oil is Extra Virgin because it contains the most nutrients and highest amounts of polyphenols than any other classification.
MAIN TAKE AWAY: Make sure the phrase “extra virgin” is used to describe the olive oil.

🌿2. DARK GLASS BOTTLE

When it is stored in a dark glass bottle, it is protected from natural light that it’s exposed to during transit, storage and overall shelf life. Light promotes oxidization so the less light your oil is exposed to, the fresher it will stay.
MAIN TAKE AWAY: Look for olive oil bottled in dark glass.

🌿3. HARVEST & BOTTLE DATE

Always, always, always look for a harvest and/or bottle date on your oil. When it comes to extra virgin olive oil, fresh is best! If there’s no date, there’s no telling when the olives were picked, pressed, or more importantly, how long it’s been in the bottle for. The harvest date on the bottle should always reflect the latest harvest year as olive oil tends to rancidify 12 months after it’s bottled. We don’t trust expiration dates without a harvest or bottle date.
MAIN TAKE AWAY: After you locate the harvest/bottle date, make sure it’s from the most recent harvest year.

🌿4. NUTRITION FACTS

Your body needs fat! Good fat, that is. Olive oil contains a higher amount of monounsaturated fat than any other oil. A well-balanced diet should include generous amounts of monounsaturated fats (like olives, avocados, nuts) and polyunsaturated fats (like seeds and fish) as they have been proven to lower blood pressure and bad cholesterol. So get your (nutrition) facts straight – what you’re putting in your body is all good stuff, no need to count calories here! But we do recommend that you stay away from saturated and trans fats.
MAIN TAKE AWAY: Don’t be afraid of the high levels of monounsaturated and polyunsaturated fats on the nutrition label.

🌿5. KNOW YOUR FARMER

Like we said before, fresh is best when it comes to your olive oil. It typically takes 3 months for the EVOO to arrive to the U.S. from Italy, Spain or Greece (the world’s major importers of olive oil). Then, it’s not uncommon for the bottles to sit on a shelf for weeks or even months. If you are lucky enough to know a local olive oil producer, buy from them! If not, we suggest buying American-made, or that you find a brand online that you trust and purchase directly.
MAIN TAKE AWAY: Figure out it’s place of origin, if you have the opportunity to buy local, do it!”

A Few Reasons Why I Love EVOO

✔ Healthy fats

✔ Antioxidants

✔ Anti-inflammatory properties

✔ Protect against heart disease

✔ May help fight Alzheimer’s Disease

✔ Antioxidants have anti-cancer properties

✔ Anti-bacterial properties

THANK YOU! I appreciate Queen Creek Olive Mill for producing such delicious & healthy olive oil and for sharing their olive oil knowledge. Remember, check your local farmers in your area for an olive farm, or you can also visit their website to get more information about their products, recipes or to purchase. In addition, one of my favorite recipes that I make is my asparagus tart, and I always drizzle their olive oil over the top of it and it’s so delicious.

“Thank you for making olive oil cooking so fun!”

“The BEST bruschetta ever, even some gluten-free ones”

🔆” The olive tree is surely the richest gift of heaven.” – Thomas Jefferson.

🔆” Keep your friends close and your farmers closer.” – local grown farmers.

Christie, “Your personal trainer to Get Fit & Stay Fit”

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