Cooking With Olive Oil

Cooking with Olive Oil

Olive oil has long been regarded as one of the healthiest and most flavorful cooking fats in the world. Revered for its robust taste, nutritional value, and versatility, it’s a key component in many Mediterranean dishes. Whether you’re sautéing vegetables, drizzling it raw over a salad, or using it for baking, olive oil adds not only a rich flavour but also heart-healthy benefits. And when paired with high-quality cookware, like Stahl artisan hybrid collection, it takes your cooking experience to the next level, allowing you to cook with less oil, and with even better results.

In this blog, we’ll delve into the many ways you can use olive oil in your cooking, its health benefits, and how Stahl’s cookware can elevate your culinary techniques while promoting healthier cooking with minimal oil.

Types of Olive Oil: Understanding the Varieties

Before we dive into the cooking techniques, it’s essential to understand the different types of olive oil for cooking. Each variety serves its own purpose, depending on the dish and method of cooking.

1. Extra Virgin Olive Oil (EVOO) – The highest quality olive oil, EVOO is made by cold-pressing fresh olives, ensuring the preservation of its antioxidants and rich seasoning. This oil is perfect for raw applications such as dressings, drizzling over pasta, or as a dip for bread. It has a bold, fruity taste that adds complexity to dishes.
2. Virgin Olive Oil – Slightly more acidic than extra virgin olive oil, virgin olive oil still retains many of the natural essence of olives. It’s a good option for medium-heat cooking, such as sautéing vegetables or making sauces, where you want the oil to add depth without overwhelming the palate.
3. Refined Olive Oil – This oil has been processed to remove impurities, resulting in a more neutral profile and higher smoke point. It’s ideal for frying, grilling, or other high-heat applications. While it lacks the bold taste of EVOO, it’s a practical choice for general-purpose cooking.
4. Olive Pomace Oil – This oil is made from the pulp left over after the first press of olives. Highly refined, it has a mild overtone and is best used for deep-frying or high-temperature cooking, where the oil’s taste will not be the focus.

Choosing the right olive oil for your cooking needs is essential. For dishes where you want the flavour of the oil to shine, such as fresh salads, pasta, or drizzle toppings, extra virgin olive oil is ideal. For frying or sautéing at higher temperatures, refined or pomace oils work better.

A Heart-Healthy Choice

In particular, extra virgin olive oil is a powerhouse of health benefits. Rich in monounsaturated fats, it helps to lower LDL cholesterol (the "bad" cholesterol) while boosting HDL cholesterol (the

"good" cholesterol). This balance supports heart health and reduces the risk of cardiovascular disease [1].

In addition, olive oil is packed with antioxidants, such as polyphenols and vitamin E, which protect the body from oxidative damage and inflammation. These compounds help fight chronic diseases, including cancer, diabetes, and Alzheimer’s disease. Furthermore, regular consumption of olive oil is associated with improved brain function, better skin health, and enhanced metabolic function.

Olive oil is a cornerstone of the Mediterranean diet, which has long been praised for its health benefits. Studies show that those who follow this diet tend to have a lower incidence of chronic diseases and live longer, healthier lives.

How to cook with a versatile ingredient like Olive Oil

Olive oil’s versatility makes it an indispensable ingredient in the kitchen. Whether you're cooking, drizzling, or baking, it’s an oil that complements nearly every dish.

1. Sautéing and Stir-Frying

Olive oil is perfect for sautéing vegetables, meat, or seafood. When sautéing, the oil helps to retain moisture and prevent food from sticking to the pan. Stahl artisan hybrid cookwares are an excellent choice for these tasks. These pans feature HexaRidge technology, which provides a textured surface that allows food to cook evenly with less oil. The ridges create a safer, stick resistant cooking surface, making it easier to cook with less oil, reducing the overall fat content of your meal. Plus, the 100% PFOA-free and toxin-free nature of these pans ensures that you’re not introducing harmful chemicals into your cooking.

2. Grilling and Roasting

Grilling vegetables, chicken, and fish with olive oil enhances their characteristics. You can brush your ingredients with olive oil or make a marinade with herbs and spices to add a punch of flavour. The triply material of Stahl’s artisan hybrid cookwares ensures even heat distribution, making them perfect for grilling or roasting in the oven. When using less oil, the ridged surface of the pan allows for a crispy finish on your meats and veggies.

3. Baking

Baking with olive oil can add a moist texture to cakes, muffins, and savoury breads. Cooking with Olive oil also works wonderfully in Mediterranean-style baked goods, such as focaccia bread. The moisture from the olive oil helps create a light and airy texture. For healthier baked goods, the low-fat, rich content of olive oil is a perfect substitute for butter or margarine.

4. Dressings, Dips, and Sauces

One of the simplest ways to enjoy olive oil is in salad dressings, dips, and sauces. The smooth, rich flavour of EVOO pairs perfectly with balsamic vinegar or lemon juice in a quick vinaigrette.

Olive oil can also be the base for making sauces like pesto or chimichurri. The natural richness of EVOO can complement almost any herb or spice, allowing you to create complex infusions with ease.

5. Drizzling Over Dishes

Olive oil is perfect for finishing dishes. A drizzle of extra virgin olive oil over fresh tomatoes, grilled meats, or roasted vegetables can elevate the dish to new heights. The richness of the oil enhances the taste and brings out the natural sweetness of ingredients. Stahl’s artisan hybrid cookwares allow you to cook your dishes with less oil, but still finish them with a generous drizzle of super food [2] - extra virgin olive oil to add the touch of perfect flavour and health.

6. Frying with Olive Oil

While olive oil is often avoided for deep-frying due to its lower smoke point, it’s a great option for shallow frying or pan-frying at moderate temperatures. Shallow frying with olive oil in Stahl artisan hybrid cookware allows you to use less oil, thanks to the pan’s stick resistant surface and even heat distribution. The ridges in the pan help food stay separated from the oil, so less oil is needed overall. The end result is crispy, flavorful food that’s still healthy and light.

You can also check out our blog on different types of cooking methods here.

Stahl Artisan Hybrid Cookware: Cooking with Less Oil

The right cookware can make a huge difference when cooking with olive oil. Stahl’s artisan hybrid cookware is designed to give you the best cooking experience possible. Their HexaRidge technology ensures that food cooks on a stick resistant surface that requires less oil, which is ideal when using olive oil for healthier cooking. This technology allows heat to distribute evenly across the pan, preventing hot spots that can burn your food and ensuring that your ingredients cook consistently.

Additionally, these cookwares are made with triple-layered (Triply), durable material, providing lasting strength and longevity. This material is ideal for cooking with less oil, as it ensures that food doesn’t stick, even when using minimal amounts of olive oil. The 100% PFOA-free and toxin-free surface ensures that your food stays safe from harmful chemicals, making these cookwares a health-conscious choice for everyday cooking.

With Stahl’s Cookware collection, you can enjoy the benefits of olive oil without the need to use large quantities. The stick resistant, toxin-free surface ensures that your food doesn’t stick, allowing you to cook more efficiently while preserving the natural flavours of your ingredients.

A Healthful and Flavorful Cooking Experience

Cooking with olive oil doesn’t just make your food taste better, it also promotes a healthier lifestyle. The rich monounsaturated fats, antioxidants, and anti-inflammatory properties of olive oil provide numerous health benefits, from supporting heart health to fighting oxidative stress.

Whether you’re using it in raw dishes, sautéing, grilling, or baking, olive oil enhances the flavor of your meals in a way no other fat can.[3]

When you are cooking with olive oil on Stahl Cookwares, you’re not only cooking on a safe, toxin-free surface, but you’re also using less oil, ensuring that your meals are healthier without sacrificing flavour. With their HexaRidge technology and triple-layered Triply construction, Stahl allows you to cook more efficiently and effectively, giving you the perfect tools to embrace a healthier, more flavorful way of cooking.

So, the next time you’re preparing a dish, reach for your preferred olive oil, use your favourite Stahl cookware, and enjoy a cooking experience that is both health-conscious and delicious.

FAQs

Q1. Is it good to use olive oil for cooking?

Ans. Yes, olive oil is considered one of the healthiest cooking oils due to its beneficial fat profile and antioxidants, making it a staple in many cuisines, especially the Mediterranean diet

Q2. Is it healthy to fry with olive oil?

Ans. Frying with olive oil is generally healthy, particularly when using extra virgin olive oil, as it retains its nutritional properties and can help lower bad cholesterol levels

Q3. Is olive oil good for Indian cooking?

Ans. Olive oil can be a great choice for Indian cooking, offering a healthier alternative to traditional oils while adding unique flavors to dishes

Q4. Why do chefs prefer olive oil?

Ans. Chefs prefer olive oil for its rich flavor, versatility in various cooking methods, and numerous health benefits, making it a valuable ingredient in both cooking and finishing dishes

Q5. What are the health benefits of using olive oil in cooking?

Ans. Olive oil is rich in monounsaturated fats and antioxidants, which can improve heart health, reduce inflammation, and lower the risk of chronic diseases such as diabetes and cancer

Reference Links:

[1] https://www.medicoverhospitals.in/articles/extra-virgin-olive-oil#:~:text=Heart%20Health,of%20heart%20disease%20and%20stroke

[2] https://www.californiaoliveranch.com/articles/the-forgotten-superfood-to-add-in-to-your-2018-health-routine

[3] https://www.news-medical.net/health/The-Healthy-Fats-How-Olive-Oil-Fits-into-a-Nutrient-Rich-Diet.aspx#:~:text=Manufacture/Shutterstock.com-,The%20role%20of%20olive%20oil,and%20overall%20health%2Dconscious%20diet