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2.1. Introduction to olive oil 2.2. Types and Classification of olive oil 2.3. Health benefits and nutritional value 2.4. Sensory analysis and tasting techniques 2.5. Olive oil in cooking References
2.5. Olive oil in cooking

Olive oil is much more than just a cooking fat—it’s a key ingredient that brings both flavour and health benefits to many types of dishes. Especially in Mediterranean cuisine, extra virgin olive oil (EVOO) is prized not only for its nutritional value but also for its versatility in the kitchen. From dressing fresh salads to frying or baking, olive oil plays an important role in everyday cooking.

But how much do we really know about using olive oil with heat? Is it safe to cook with EVOO? What dishes benefit most from raw versus heated olive oil? These are common questions, often surrounded by confusion or myths. This chapter aims to give you a practical and evidence-based understanding of how olive oil behaves during cooking and how to use it correctly and confidently in professional or home kitchens.

We’ll cover the heat stability of olive oil, the best uses for raw consumption, how to pair olive oil with different foods, and finally, we’ll look at the facts and myths surrounding cooking with olive oil. By the end of this section, you will not only understand how to choose the right olive oil for the right dish but also how to maximise its flavour and nutritional value in a safe and professional way.

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1. Heat Stability of Olive Oil

A prevalent concern is whether olive oil maintains its nutritional integrity when heated. Scientific studies have addressed this:

  • Thermal Stability: Research indicates that EVOO exhibits significant thermal stability. When heated to typical cooking temperatures (up to 180°C), EVOO retains most of its beneficial compounds, including monounsaturated fats and antioxidants. However, prolonged heating can lead to some degradation of phenolic compounds.
  • Comparison with Other Oils: A study comparing various cooking oils found that EVOO produced fewer harmful compounds upon heating compared to other oils like canola or sunflower oil, highlighting its relative stability.

Conclusion: EVOO is suitable for most cooking methods, including sautéing and baking, provided that temperatures are kept within recommended ranges to preserve its nutritional qualities (Olive Oil Times, 2018).

2. Raw Consumption and Best Uses in Cooking

While EVOO is stable under heat, its unique flavour profile and health benefits are most pronounced when used raw:

  • Flavour Preservation: Using EVOO in its raw form preserves its complex flavours and aromas, which can be diminished by heat.
  • Nutrient Retention: Raw application ensures maximum retention of heat-sensitive nutrients, such as certain antioxidants and vitamins.

Best Uses:

  • Drizzling over salads, grilled vegetables, or finished dishes.
  • Incorporating into dressings, dips, and marinades.
  • Finishing soups or stews to enhance flavour (Wheatman Hill, 2025).

3. Food Pairing with Olive Oil

Pairing EVOO with complementary foods enhances culinary experiences:

  • Vegetables: The peppery notes of EVOO pair well with leafy greens, tomatoes, and roasted root vegetables.
  • Proteins: EVOO complements grilled fish, poultry, and legumes, adding depth to their flavours.
  • Carbohydrates: Drizzling EVOO over pasta, rice, or crusty bread can elevate simple dishes.

Tip: Consider the intensity of the olive oil; robust oils suit hearty dishes, while milder oils are better for delicate flavours.

4. Cooking with Olive Oil: Myths and Facts

Several myths surround the use of olive oil in cooking:

  • Myth: EVOO is unsuitable for cooking due to its low smoke point.

Fact: High-quality EVOO has a smoke point ranging from 190°C to 210°C, making it appropriate for most cooking methods.

  • Myth: Heating EVOO destroys its health benefits.

Fact: While some antioxidants may diminish with heat, EVOO retains a significant portion of its beneficial compounds during typical cooking processes.

  • Myth: Cooking with EVOO leads to the formation of harmful trans fats.

Fact: Trans fats are primarily formed during industrial hydrogenation, not standard cooking. EVOO does not produce trans fats when heated under normal culinary conditions (de Alzaa, Guillaume, & Ravetti, 2021) (Lozano-Castellon, Rinaldi de Alvarenga, Vallverdu-Queralt, & Lamuela-Raventos, 2022).

Conclusion

EVOO is a versatile and healthful fat suitable for a variety of culinary applications. Understanding its properties ensures optimal use:

  • Heat Stability: EVOO maintains its nutritional integrity under typical cooking temperatures.
  • Raw Use: Utilizing EVOO in raw applications preserves its unique flavours and maximum health benefits.
  • Food Pairing: Thoughtful pairing enhances both the dish and the appreciation of EVOO's nuances.
  • Debunking Myths: Scientific evidence supports the safe and beneficial use of EVOO in cooking.

Incorporating EVOO thoughtfully into cooking practices not only enriches flavour profiles but also contributes to a healthful diet.