What to look out for when buying extra virgin olive oil?
Olive oil, the main fat source of what we refer to as the Mediterranean diet. High in mono unsaturated fats (MUFA) notably oleic acid and polyphenols. Monounsaturated fats are liquid at room temperature, from chemical view, they are simply fat molecules that have one unsaturated carbon bond in the molecule, this is also called a double bond. Oleic acid is a mono-unsaturated omega-9 fatty acid and it is highly stable to oxidation and also can enhance the activity of antioxidants (think your vitamin E and vitamin C).
Extra virgin olive oil has accumulating evidence to suggest reduction of risk for coronary heart disease, prevention of several types of cancers, and modification of immune and inflammatory responses. Genetic research has shown it can directly influence our genetic pathways involved in glucose and fat metabolism, inflammation and cancer.
More than 200 different chemical compounds have been detected in olive oil, however its richness in phenolic compounds, which act as natural antioxidants may hold the answer to to health benefits associated with its consumption. Hydroxytyrosol, oleocanthal (shares anti-inflammatory characteristics with Ibuprofen and is responsible for the back to throat sensation for some olive oils) and oleacein (antioxidant, anti-inflammatory, anti-proliferative and antimicrobial action) are the most abundant phenolic compounds within olive oil. Many agricultural and technological factors can affect the amount of polyphenols in your extra virgin olive oil, so how can we identify which olive oils to buy to get most out of it?
The olive tree produces olive fruits, which when raw are incredibly bitter. The polyphenols in olives contribute to the taste, smell and colour of the end product, high level of polyphenols are more bitter and pungent in taste and this is one of the easiest ways to recognise a oil with high phenolic content. These phenolic compounds are formed in response to stress, therefore their concentration in olive oil is a result of many factors during growing, differing with region, olive variety, growing conditions (soil, plant nutrition etc.), maturation, harvest time, and processing. Its shelf life is around 12–18 months, however if appropriately stored and packaged it can maintain its quality for even longer.
Here are my top tips for buying olive oil!
Never buy an olive oil in a clear bottle, the light will start to breakdown the good stuff!
Look for single variety, not blends. Try and buy olive oils that come from one farm rather than ‘product of Italy’.
Choose olive oil that smells like freshly cut grass, leaves, and nuts.
Choose cold pressed always.
Look for harvest and use by dates.
Greener isn’t always better, focus on the taste and aromatic smells from the oil rather than the colour.
Never ever buy ‘light’olive oils. Extra virgin ONLY.
Here are some links to olive oils I recommend, these are health claim oils ie covered by the FDA and the E.F.S.A’s European Regulation.
https://thegovernorevoo.co.uk/shop/
https://atsas.co.uk
https://www.hypereleon.com
So drizzle on your bread, salads, meats and fish. Fats are so important for our health so make the most informed choices possible when it comes to your extra virgin olive oils. Heres a quick recipe thats a personal favourite of mine:
Pan con tomate
You will need
Ripe room temperature tomatoes
Garlic clove
Sourdough/rye/baguette
Salt
Extra virgin olive oil
Chives
Method
Cut the tomatoes in half, grate, salt and leave to stand in a sieve. Save the tomato water that comes out, its delicious!
Slice your bread, toast it and rub with a garlic clove.
Top the bread with the tomato mix, add salt, a good glug of olive oil and sprinkle over chopped chives.