My Favorite Olive Oils
A 3 Minute Read
Liquid gold in the nutrition world, olive oil contains polyphenols that combat oxidative stress and inflammation.
The liberal use of high quality, fresh, organic olive oil is one recommendation I make to most clients. It is an important component of the often-touted Mediterranean Diet. Keep reading because there is so much more to the olive oil story than being a healthy fat.
It’s not just about the fat, high quality olive oil contains many polyphenols, a plant compound, that has beneficial antioxidant and anti-inflammatory capabilities. Polyphenols quench free radicals and decrease oxidative stress in your body. Think of olive oil not just as a healthy fat, but a bio functional food that helps prevent oxidative damage to your cells and tissues.
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Choose organic extra virgin olive oil because it is cold pressed (not exposed to heat or chemical processing). This means the olive oil is not exposed to temperatures higher than 100 degrees and its health benefits (polyphenols) are preserved. High quality olive oil has not been exposed to light, has been kept cool, and will be stored in dark bottles or cans. This protects against harmful oxidation and the destruction of the protective polyphenols.
Purchase your olive oil from a reputable grower/producer. It pays to be choosy about where and how the olives are grown and who produced it. Sadly, there are unscrupulous producers who use inferior olive oil and flavor and color it to mimic the good stuff. See my list of trusted growers and producers below.
The age of your olive oil matters. Olive oil does NOT get better with age, it degrades and oxidizes, losing its flavor and nutritional benefits. Look for (or know from the grower) the date of harvest or production date and consume your oil within 18 months of that date. Note, this is different from the best by date. Reputable growers take much pride in their olives and their olive oil and are happy to share this information. Listed below are several of my favorite trusted growers/producers who notify customers by e-mail when the new harvest is in.
Olive Oil is the liquid gold of cooking oils and should be treated as such. Store it in a cool dark place and use it frequently.
Treat your high-quality olive oil like the delicate fruit that it is. Don’t over heat any oil, especially olive oil. High heat cooking turns this special and expensive ingredient into an oxidized oil that damages your cell membranes and over time wreaks havoc with your health. I recommend you steam your food in a few tablespoons of water and add the olive oil at the very end of cooking, usually as a garnish or final flavoring. Any time you see smoking oil in a hot pan, STOP, clean up and start over. You do not want to eat overheated, oxidized fat. EVER. For those times when you want a higher heat oil for cooking, use avocado oil. I use Chosen Foods Avocado Oil.
I love to use olive oil in a simple homemade lemon vinaigrette (Whisk together fresh lemon juice, salt, olive oil).
Here are the fresh organic olive oil in my kitchen.
Olea Estates in Greece has 2 choices, gold and regular. I use both. The 3-liter tin is the best value. Check out their all-natural olive oil soap.
Organic Roots in California, also try their balsamic vinegar and organic rice.
Milestone Olive Oil in Greece is the best of the best. Splurge, get a bottle (or 2) of their Pomegranate Extract.
