How to Use Olive Oil in Low Fat Cooking

Liquid gold: Olive oil has 120 calories per tablespoon

To Homer, olive oil was "liquid gold". Be aware! Olive oil has 120 calories per tablespoon. (1)

The question becomes one of how to use olive oil in low fat cooking. Taking a serious look at what olive oil is and how it is made will give you some idea as to how to use it.

What is olive oil?

Olive oil is a fruit oil that is derived from olives. The olive tree, Olea europaea, belongs to the family Oleanceae. Olives are grown in the Mediterranean Basin and Turkey. The olives contain olive oil which is used in cooking, but also in different kinds of cosmetics, pharmaceuticals, soaps and oil lamps. (2)

How is olive oil produced?

Olive oil is extracted from olives that are pressed. The extraction process involves making an olive paste from the fruit. This is done by malaxation, which involves churning and mixing the olives. This is followed by heating to 27 degrees centigrade which releases the oil. Or, the oil may be cold extracted with a blanket of inert gas, which allows an increased yield of olive oil. (3)

Virgin olive oil is produced by purely physical means and is not treated with chemicals. Refined olive oil has been chemically treated to neutralize strong tastes and acid content. Pomace olive oil extracted from the pomace using chemical solvents and heat.

Knowing the different kinds of olive oil is important.

In terms of taste, extra virgin oil is considered to have the best flavor. It has 0.8% acidity. Virgin olive oil, pure olive oil and olive oil are still edible, as is olive pomace oil which is frequently used by restaurants. Lampante oil is not edible. (4)

Buyer beware! 

Here are some things about olive oil that you should know.

100% pure olive oil may be the lowest grade of olive oil.

The superior grades are labeled as virgin olive oil.

Refined olive oil has been chemically controlled.

Light olive oil means it is refined. It still has 120 calories per tablespoon.

Olive oil that is derived from hand picked olives is a better quality oil. Over ripe olives are mechanically picked olives, which may be rancid.

First cold press means that this is the first oil taken from the olives. If it is heated, the chemistry is changed, so cold pressed is preferable. (5)

Two tablespoons of olive oil per day are considered to be beneficial to one's health. This is believed to reduce the risk of coronary heart disease because of the monounsaturated fat content. It is the saturated fat that must be reduced in one's diet, not the unsaturated fat. (6)

How should you use olive oil in low fat cooking?

In terms of culinary usage, ultra-virgin olive oil is frequently used for salads and foods that are eaten cold. It can also be used for frying and deep frying. (7)

For heart heath, use olive oil up to two tablespoons per day, but be aware of the number of calories and adjust your diet accordingly, but in other directions. Enjoy your low fat cooking with the best quality liquid gold on the market, ie. extra virgin olive oil.

(1) http://en.wikipedia.org/wiki/Olive_oil

(2) Ibid.

(3) http://en.wikipedia.org/wiki/Malaxation

(4) (1) http://en.wikipedia.org/wiki/Olive_oil

(5) Ibid.

(6) Ibid.

(7) Ibid.