Dietary fats are highly controversial; however, most people agree that the benefits of a Mediterranian diet rich in good fats such as almonds, avocado and extra virgin olive oil (EVOO), vegetables and fruits are incredibly healthy.
Nutritionist and dietitian Dr Joanna McMillan agrees that Extra virgin olive oil has been associated with numerous health benefits. “Including lowering blood pressure, improving cholesterol profiles, reducing inflammation, reducing risk of heart disease, several types of cancer, better brain health particularly with age, better gut health and improvements in the microbiome, and it can help with weight control,” Dr Mcmillan says.
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Olive oil plays a big part in the Mediterranean Diet
“Part of the overall effect also comes from the fact that extra virgin olive oil helps you to eat more veggies and other plant foods by making them more delicious. Plus, the combination helps you to absorb and utilise more of the antioxidants in the veggies,” Dr Mcmillan says.
What to look for when buying olive oil?
It must state extra virgin olive oil on the label, and by choosing Australian (in Australia), you have the best chance of a fresh oil, says Dr Mcmillan. And the fresher, the better.
Good oils will also state the harvest date so that you can check the freshness. The bottle should be dark to prevent light exposure, and make sure you buy in a size that you can get through within a few weeks to minimise the exposure of the oil to air.
What is the difference between olive oil and EVOO?
“If a bottle is labelled as olive oil, light or pure olive oil, it has been refined. Extra virgin olive oil is literally the juice of fresh olives and has not undergone any refining – ie the process does not use heat, chemicals or high pressure,” says Dr Mcmillan. “The differentiation is important as refined olive oil has dramatically reduced levels of the phytochemicals (e.g. polyphenols and squalene). Refining all oils can also lead to the production of trans fats and a group of potentially harmful chemicals called stigmastadienes. In short, always choose extra virgin olive oil as this is the healthiest oil.”
She also says that the best way to experience the flavour is to get to know the different flavours of the oils and team the best oil for the best culinary pairing. For example, a robust extra virgin olive oil pairs fantastically with bigger flavours such as red meat, oily fish, or a bitter salad such as rocket or radicchio.
A light flavoured extra virgin olive oil is perfect for baking, making mayo or for a delicate salad of butter lettuce or where you don’t want an overwhelming taste from the oil.
From June – October, Dr Mcmillan is conducting an extra virgin olive oil tasting masterclasses with Cobram Estate to guide Australians through a selection of oils, and learning about the notes and taste profiles of good and bad oils. You can join them for a virtual masterclass from the comfort of your own home here.
Where to store your EVOO bottles?
Finally, Dr McMillan says that the best way is to consume it fresh to get the most from the flavour and nutrients. “All oil can break down when exposed to heat, light or oxygen. So it is best to store your EVOO in a cool, dark place like the cupboard, with the lid on” Dr McMillan.
What to cook with EVOO during the lockdown in Sydney?
Dark Chocolate Banana Bread!
Ingredients
- 4 medium over ripe bananas, mashed plus one for the top.
- ½ cup of Cobram Light EVOO
- 1 ½ cup brown super
- 3 lightly beaten eggs
- 1 teaspoon of vanilla extract
- 1 ½ cup of cups of self raising flour
- 1/4 cup Dutch cocoa
- ½ cup of dark chocolate chopped up
- ½ cup of desiccated coconut
- splash of milk
Preparation
- Preheat oven to 180C and line a medium sized loaf tin.
- In a mixing bowl combine the mashed bananas with the oil, sugar, vanilla and eggs and mix until it has come together.
- Add in the sifted flour and the cocoa plus a dash of milk and stir until combines. Add in the chopped chocolate pieces and coconut before pouring into the lined loaf tin.
- Place the extra banana sliced down the middle on top, and bake for an hour or so. To test the spike with a skewer and see if the skewer comes out clean.
- Leave to cool before serving.
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