How to Choose the Right Olive Oil For The Job

Olive oil has a glorious and storied past. Ancient Greek athletes used to rub it all over their bodies. To the people of the Mediterranean it has been praised as magical, medicinal, healthful. Homer called it Liquid Gold. Olive wreaths have crowned champions and olive branches have been extended in peace. Olive trees have been cultivated since at least 5000 years Before Christ, and are considered sacred by such ancient civilizations as the Egyptians, the Hebrews, the Romans, and the Mycenaeans.

Olive oil has seen an explosion in popularity during the past decade, fueled in part by its advocacy by rock-star chefs such as Rachel Ray, Gaida DeLaurentis, and Emeril. Not to mention its health benefits. But as with most things, there is a wide variety of olive oils to choose from with an equally wide range of prices. Here are some tips for helping you choose the right olive oil for the job.

Difficulty: Easy

Instructions

Things You'll Need:

• A desire to eat healthy
• Finely tuned taste buds

How to Choose the Right Olive Oil For The Job

1. Determine whether you will be using the olive oil for seasoning only. If this is the case choose Extra Virgin Olive Oil (which Rachel Rey lovingly refers to as “E.V.O.O.”). This is the highest quality olive oil, and the most expensive. This oil is derived from the first pressing of olives which have typically not been stored for more than 48 hours. The oil cannot be more than 1 percent acid guaranteeing a full, rich olive taste. This makes it perfect for seasoning. The taste of Extra Virgin Olive Oil tends to diminish once it is heated (hence the term ‘cold pressed’ on the label), so it should not be used for cooking.

2. Determine whether you will be using the olive oil to blend with other strong tastes for sauces, dressings, and pesto. Virgin Olive Oil is a good choice for such dishes. Generally made from the second pressing, or from olives that have been in storage for longer than 72 hours, Virgin Olive Oil may be up to 2 percent acid.

3. Determine whether you will be cooking with the olive oil. Olive Oil utilizes heat and water to extract more oil from the olive. It has less color, less flavor and higher acidity than its ‘virgin’ cousins, and it is generally blended with a small amount of Virgin Olive Oil to enhance its flavor and color. Olive Oil is great for quick frying and sautéing because it handles higher temperatures well and adds very little olive taste to the food being cooked.

4. Determine whether you will be using the olive oil for frying. Light Olive Oil is not blended with Virgin Olive Oil. It is lighter in color, has a higher smoke point, and has less taste than other olive oils (although it is just as rich in fat and calories). If you are going to be deep frying, pan frying, or stir frying, this is the oil to use.

Tips & Warnings

• Light Olive Oil can be filtered after frying and reused up to four times.