- Can Olive Oil Stand the Heat? By David L. Katz, MD Q: I’ve seen news reports saying olive oil loses its healthy qualities when you heat it, and that using it as a salad oil is best—is that true? Also, how long can I keep it before it goes bad? — Dilraj Kahlon, Delta,...
Q: I’ve seen news reports saying olive oil loses its healthy qualities when you heat it, and that using it as a salad oil is best—is that true? Also, how long can I keep it before it goes bad?
— Dilraj Kahlon, Delta, British Columbia
A: Like all oils, olive oil is a mixture of monounsaturated, polyunsaturated, and saturated fatty acids. What makes olive oil so healthful is its high percentage of oleic acid, a monounsaturated fat that helps protect the heart and in some research seems to lower cancer risk. The amount of oleic acid varies from 55 percent to 85 percent of the total fat content, depending on the type of olives and the site and soil in which they were grown. But oleic acid isn’t the only reason to like olive oil: It also contains heart-healthy flavonoid antioxidants and vitamin E. Extra-virgin olive oils—they’re made from the first pressing of the choicest olives—contain the highest levels of these beneficial substances.
As far as cooking is concerned, when any oil reaches its smoke point (about 410 degrees for olive oil), it will degrade, oxidize (a process that damages the fat molecules), and partially hydrogenate, creating harmful trans fats. But you don’t need to get oil that hot to sauté vegetables (300 degrees) or even to fry breaded items (340 degrees). Although those lower temperatures may damage some of the flavonoids, the loss will be trivial. And by starting with a healthy oil, your dish will still be more nutritious than if you cooked with, say, butter.
As for storage, olive oil keeps well—and maintains its healthful properties along with its great taste—for up to two years if unopened. Once opened, it can last a year if kept well sealed in a cool, dry, dark cabinet (even longer if refrigerated or frozen). If the oil smells like old French fries or has a buttery taste, it has probably gone rancid and should be tossed.
My advice is to use it routinely as part of a healthful diet, and then you won’t have to worry about long-term storage.
David L. Katz, MD, is director of the Yale-Griffin Prevention Research Center and president of the nonprofit Turn the Tide Foundation.
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- 1- Use olive oil as your main source of added fat. This is the most widely used oil in Mediterranean cuisine. It is rich in Vitamin E, beta-carotenes and a type of vegetal fat (monounsaturated) that helps prevent cardiovascular diseases. It represents a treasure in the Mediterranean...
1- Use olive oil as your main source of added fat. This is the most widely used oil in Mediterranean cuisine. It is rich in Vitamin E, beta-carotenes and a type of vegetal fat (monounsaturated) that helps prevent cardiovascular diseases. It represents a treasure in the Mediterranean Diet and has remained through centuries among regional gastronomical traditions, conferring dishes unique tastes and aromas.
2- Eat plenty of fruits and vegetables; fruits, vegetables, legumes and nuts. Fruits and vegetables are a main source of vitamins, minerals and fibre in our diets and they also provide us with a large amount of water. It is very important to consume 5 servings of fruits and vegetables on a daily basis. Thanks to elevated content of antioxidants and fibre, they can contribute to prevent various cardiovascular diseases and certain cancers, among others.
3- Bread and other grain products (pasta, rice, and whole grains) should be a part of your everyday diet. Daily consumption of pasta, rice and grain products in general is essential due to their high content in carbohydrates. They provide us with an important amount of energy needed for our daily activities.
We should keep in mind that whole grain products provide us more fibre, vitamins and minerals.
4- Foods that have undergone minimal processing, that are fresh and locally produced are best. It is important to take advantage of in-season products since they are at their best moment; in terms of both nutrients and aroma and flavour.
5- Consume dairy products on a daily basis, mainly yogurt and cheese. Dairy products are excellent sources of proteins, minerals (calcium, phosphorus, etc.) and vitamins. Fermented dairy products (yogurt, bio, etc.) are associated to a series of health benefits since they contain live microorganismes capable of improving the balance of our intestinal microflora.
6- Red meat should be consumed in moderation and if possible as a part of stews and other recipes. Processed meat should be consumed in small amounts and as a part of sandwiches and other dishes. Meat contains proteins, iron and animal fat in variable quantities. An excessive intake of animal fat is not healthy. Therefore, small amounts of meat are recommended, lean meat whenever possible and as a part of a dish with a cereal and vegetable base.
7- Consume fish abundantly and eggs in moderation. It is recommended to consume fatty (dark meat) fish at least once or twice a week since it’s fat –even though of animal origin- has properties quite similar to those of vegetable origin which are known to protect against heart disease.
Eggs are rich in high quality proteins, fat and many vitamins and minerals that make them a very complete food item. Eating eggs three or four times a week is a good alternative to fish and meat.
8- Fresh fruit should be your everyday dessert and, sweets, cakes and dairy desserts should be consumed only on occasion. Fresh fruit should be your usual dessert, before sweets and pastries. Fruits are very nutritious and bring colour and flavour to our diet as well as being a health snack alternative.
9- Water is the beverage par excellence in the Mediterranean Diet. Wine should be taken in moderations and with meals. Water is fundamental in our diet. Wine is a traditional part of the Mediterranean Diet that can provide health benefits but it must be taken with moderation and as a part of a balanced diet.
10- Be physical active every day, since it is just as important as eating well. Keeping physically fit and doing physical activity adapted to our needs every day is key in keeping healthy.
Article source dietamediterraneaVN:F [1.9.22_1171]VN:F [1.9.22_1171]
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- HORECA embraces structured food and service industry (chains of collective catering, hotels, catering, institutions) as well as the disorganised sector (restaurants, bars and coffee bars). New living habits make food and service trade more important within the daily consumption...
HORECA embraces structured food and service industry (chains of collective catering, hotels, catering, institutions) as well as the disorganised sector (restaurants, bars and coffee bars).
New living habits make food and service trade more important within the daily consumption of current society, especially in big cities. In addition, this channel constitutes a showcase of our product as regards Spanish and foreign consumers.
Therefore, we wished to discover the characteristics of this market niche: the volume and value commercialised through these channels, as well as the drawbacks and incentives as regards consumption faced by clients, consumers and wholesale buyers.
This research intends to establish the purchase habits, uses and consumption in HORECA. Its results can be determining when defining specific consumption promotion strategies within the extra-domestic field, and they will also help favour the improvement of the quality of life of current and future generations.
The analysis focuses on establishments, clients and specialized distribution platforms of the main Spanish population centres. Its methods include a quantitative study with surveys and/or personal interviews and a qualitative one with group meetings and thorough interviews. The objective of this research is discovering, among other variables, the oils chosen by the establishments, their uses, the product categories and acquisition frequency and the clients’ perception and their consumption habits.VN:F [1.9.22_1171]VN:F [1.9.22_1171]
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- Extra virgin olive oil is a key feature of the Mediterranean diet. It is no wonder Mediterranean diets are so healthy – they use extra virgin olive oil as a key ingredient in baking, roasting and dressings. Adding a drizzle of extra virgin olive oil over ingredients such as...
Extra virgin olive oil is a key feature of the Mediterranean diet. It is no wonder Mediterranean diets are so healthy – they use extra virgin olive oil as a key ingredient in baking, roasting and dressings. Adding a drizzle of extra virgin olive oil over ingredients such as meat, fish and vegetables not only makes it tastier but also gives your meal the final nutritious touch.
To get started on a healthy Mediterranean diet, why not try a warm Salmon and Spinach Salad? Low in fat and full of nutrients it can be enjoyed as a light dinner or for lunch.
WARM SALMON AND SPINACH SALAD
Beautiful warm simple salad of pan fried salmon tossed with lightly wilted spinach and finished with toasted pine nuts.
· 4 tbsp extra virgin olive oil
· salt and freshly ground black pepper
· 350g/12oz salmon fillet
· 450g/1lb fresh spinach, washed
· 2 tbsp toasted pine nuts
· Extra virgin olive oil for drizzling
Heat 2 tbsp extra virgin olive oil in a pan and fry seasoned salmon fillet skin side down to begin. Watch carefully and when the fish has cooked up to almost halfway up the side edge, turn over and cook the other side for around 2 minutes, depending on thickness. This ensures perfectly cooked, moist fish. Remove from pan and keep warm.
Add remaining oil to another pan and add spinach. Lightly wilt, then season and add toasted pine nuts. Place in a large shallow bowl. Peel the skin away from the salmon fillet and break the flesh into large chunks. Add to spinach and gently toss. Drizzle with extra virgin olive oil.VN:F [1.9.22_1171]VN:F [1.9.22_1171]
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- Olive oils are characterized by high quality thanks to their chemical composition and sensory characteristics, enhanced by their use as seasoning. The monitoring of olive oil quality is very accurate both in terms of chemical and sensorial analysis. The overall evaluation of...
Olive oils are characterized by high quality thanks to their chemical composition and sensory characteristics, enhanced by their use as seasoning.
The monitoring of olive oil quality is very accurate both in terms of chemical and sensorial analysis. The overall evaluation of these results provide information on various aspects of product quality and defines the various types.
Main qualitative aspects :
A young oil, well preserved and obtained from healthy olives respecting correct agronomic practices and technologies.
An oil derived exclusively from olives and obtained in compliance with the law.
An oil where you can enjoy the flavors and aromas naturally present in the drupa and transferred with appropriate technology during the extraction of oil.
The Nutritional Value
An oil rich in antioxidants that slow the natural aging process of the body and prevent chronic disease.
An oil obtained in accordance with strict methods that ensure the perfect state of health and absence of contaminants.
The following table shows the analytical parameters and sensory quality characteristics grouped according to which they are linked.
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