olive oil

THE HEALING POWER OF OLIVE OIL

The olive tree was first cultivated 6000 years ago and since then it has continued to play an important role as a health ingredient in many Mediterranean kitchens. People of this region suffer low rates of heart disease, despite eating a diet that's fairly high in fat. Today, the use of olive oil is not restricted to the Mediterranean countries alone and its amazing health benefits are acknowledged by people all over the world. People love olive oil for it's great taste and versatility. And those who have not yet tried olive oil in their cooking are surely missing something!

Health benefits of Olive oil:
In Heart disease:
Olive oil is made up of 77 percent monounsaturated fat. Research shows that olive oil lowers the risk of heart disease by reducing the level of low-density lipoprotein (LDL)- "bad cholesterol"- in the bloodstream without lowering the beneficial high-density lipoprotein (HDL) - "good cholesterol". It also helps keep the bad cholesterol from being converted to a toxic or "oxidized" form, and that protects the arteries from plaque formation.
Arthritis:
Olive oil helps people with arthritis by easing inflammation, lubricating swollen joints and keeping pain away. It helps control the chemicals (prostaglandin) that worsen inflammation and pain.
Diabetes:
Studies show that a diet rich in olive oil may help lower blood sugar levels and reduce insulin needs for diabetics.
Stomach trouble:
Recent studies show that olive oil reduces stomach acids that lead to heartburn and stomach upset. Also, experts say that 2 tablespoons of olive oil on an empty stomach in the morning has a positive effect on chronic constipation. 

Blood pressure:
According to research, a diet rich in olive oil is known to lower blood pressure.
Aging:
The process of aging is slowed down considerably by the antioxidants in the olive oil. The reason is because olive oil contains antioxidants such as vitamin E that protects cells from damage. 
In weight loss programs:
Olive oil has a very rich taste, hence a little goes a long way in cooking, which is great news for people who watch their fat intake. Of course, olive oil has the same number of calories as any other oil (9 calories per gram). But it will probably save you calories because its great flavor and aroma means you can use less of it.


Nutrient Information of Olive oil:


Serving size: 1 tbsp.
Calories: 120
Cholesterol: 0
Protein: 0
Sodium: 0
Carbohydrate: 0
Dietary fiber: 0
Fat: 13.5 gms.
Saturated fat: 1.8 gms. 


Different types of olive oil:
- Extra virgin olive oil
This is derived from cold pressing select olives, often hand-picked without any further refining.
It's produced in limited quantities and therefore more expensive than any other types of olive oil.
This has a greenish golden hue and a fruity flavor.
- Pure olive oil
This is a blend of refined olive oil and extra virgin or virgin olive oil. The extra virgin is added to enhance the flavor and color.
- Light or mild olive oil:
This is refined with just enough extra virgin to give it a light flavor and color. It is not lighter in calories or lower in fat.
- Olive pomace oil: This is extracted from the pomace or the remaining portion of the olive oil after pressing.


Olive oil and Cooking:
To appreciate the full flavor and rich taste of extra-virgin olive oil, it is best to use it in salads and other uncooked dishes.
Olive oil can also be used for sautéing, stir-frying, broiling, grilling, roasting, baking and even deep-frying. But the type of oil used for these various methods of cooking differs depending on its composition. For example, when roasting, barbecuing and braising dishes that require high or prolonged heat, it's best to use pure olive oil because it's less rich in the volatile compounds that evaporate with heat.
As a general rule, cook with pure olive oil or drizzle your meal with extra virgin olive oil after the food is prepared. 


Here are some tips to flavor your food with olive oil:
- Use extra virgin olive oil for salad dressings, marinades, sauces, basting meats, and drizzling over soups and vegetable dishes.
- Pour olive oil into a plastic container and freeze. When solid, store it in the refrigerator and use as a spread in place of butter and margarine.
- Brush extra virgin olive oil on both halves of Italian or French bread. Sprinkle some chopped garlic and broil until lightly browned.
- Mix two parts olive oil to one part vinegar for a delicious vinaigrette salad dressing.
- Use pure olive oil to make the pizza sauce. Also, when baking the pizza dough, use olive oil for greasing the baking pan.
- Sauté bananas, apples, pears or other fruits in a little olive oil. Sprinkle with cinnamon and sugar, and serve.
- Stir-fry chicken strips in little olive oil. Serve some sautéed vegetables along with it for a heart-healthy dinner.
- Use olive oil to grease your frying pan when cooking eggs.
- Drizzle a little extra virgin olive oil in place of butter over a baked potato.
- Pop your popcorn in olive oil.


Choosing an olive oil:
Some experts say, picking a good bottle of olive oil is much like choosing a fine bottle of wine.
The extra virgin olive oil is recommended for most cooking purposes because of its good olive flavor and character. For high-heat cooking like frying, it's best to use a pure olive oil. Olive pomace oil is used mainly for frying in the food service industry and is not generally available in the market.
Try and familiarize with the wide range of olive oil flavors. One very cost-effective way is to split different varieties of olive oil with friends.


Storage tips:
Store olive oil in an airtight glass container, away from the light in a cool place, such as in a cupboard.
Olive oil becomes cloudy when refrigerated and eventually solidifies. Before using refrigerated oil, allow it to sit at room temperature for 20 minutes.
If stored properly, olive oil will keep its flavor for up to 2 years- longer than any other cooking or salad oil.
Experiment with olive oil for a healthier life- and look years younger!