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Why You Should Cook with EVOO

Common misconceptions about fat

"What type of fat should I use?"

"What is the healthiest option?"

"Which option is the least processed?”

These are only a handful of the common questions people ask themselves when making decisions about food and healthy cooking. Because fats are a necessary staple when cooking most meals (especially anytime you choose to sauté, bake, dress or dip), it’s essential to feel confident and empowered around basic food prep.

Health Benefits

Have you heard that you can’t use olive oil for frying or baking and that it should only be reserved for finishing salads? Well, it is simply isn’t true!

Using extra virgin olive oil in your at-home cooking can be one of the healthiest possible options. EVOO’s high monounsaturated fat content (especially compared to other fats like vegetable, sunflower or coconut oils) has been shown to maintain good health by reducing inflammation and lowering the risk for heart disease. In addition, oleic acid, the main antioxidant compound found in extra virgin olive oil, has been proved to counteract oxidative stress and fight free radical damage. Whoa.

EVOO is also an excellent brain and beauty food; it contains Vitamins E & K (great for those wrinkles) and is rich in polyphenols & tocopherols (which help manage the body’s blood pressure and have potential anti-cancer properties). Some studies have even shown that the antioxidants found in EVOO surge brain power and stop the progression of the effects of aging on the brain!

You definitely don’t get these benefits from the three-year-old canola oil sitting in the corner of your pantry.

Our Cooking Tips

Cooking with EVOO has never been easier. However, there are a few simple rules to follow for the best possible result.

Firstly, it’s 100% safe (and highly recommended) to substitute EVOO if the recipe calls for melted butter. We recommend olive oil with low bitterness for best results (such as our Smooth EVOO). Add slightly less olive oil than butter when substituting in a recipe (about 75% of the amount suggested in the recipe).

Speaking of which, it can be helpful to pay attention to the flavour of the oil and consider how it might complement the dinner creation you have been fantasising about.

Is the extra virgin olive oil fruit? Or does it have a bitter edge? Does the recipe require an oil that is more neutral or full-bodied and aromatic?

Finally, and most importantly, we recommend paying attention to the smoke point of the olive oil. Generally, we don’t recommend using the highest heat when using EVOO to fry or sauté. Although some sources suggest a smoke point for EVOO at 190–207°C, we generally don’t go above 170–180°C so that the flavour, aroma and antioxidant properties are retained.

Primary considerations when choosing your EVOO variety

An essential (and very general) rule of thumb is to use aromatic oils (like Punchy) to finish a dish. An example would be to use a fragrant oil on ingredients that may otherwise be quite basic without the oil, such as an otherwise plain salad, popcorn or ice cream (yes, we really mean ice cream and recommend vanilla).

When you want the oil to sing: use sweeter, delicate oils (like Smooth) so that the result is subtle and integrates with the rest of the ingredients without being the main event. Some instances where you would want a smoother oil include if you are baking a cake or the recipe calls for lots of spices that might compete with the flavour of the EVOO.

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Goldi acknowledges the Wurundjeri people of the Kulin Nation, the traditional custodians of the land upon which we live and work. Our groves in Victoria in the Shepparton region sit on the land of the Yorta Yorta people, and in the Limestone Coast in South Australia, we operate on the land of the Ngarrindjeri and Booandik people. Goldi is committed to supporting these communities for our business operating on these lands.