The selection of olive oils is vast. But not everything that glitters on the shelves as top quality is gold. Experts explain what is important about olive oil and how it enhances dishes. Many people often feel overwhelmed when buying extra virgin olive oil. However, top quality can be recognized by its smell and taste.
The selection is vast, and the term “extra virgin” appears indiscriminately on almost all bottles. So what should you base your shopping on? Unfortunately, quality cannot be determined from the label or the price.
According to an EU regulation, olive oil is divided into different quality classes. The highest level, “extra virgin,” should be reserved for oils that smell and taste flawless and have a minimum of fruitiness. There are also extra virgin olive oils with slight off-notes and “olive oil.” The latter is a blend of oil with severe sensory defects that must be refined, with a small proportion of virgin oil. Refining renders the oil tasteless, but it loses its nutritionally valuable bioactive substances. “Virgin” refers to extraction using exclusively mechanical processes and without heat treatment. The biggest issue with extra virgin olive oil today is label fraud. The EU Olive Regulation dates back to the 1990s and has very industry-friendly chemical-analytical values. Many of the limits are too lax. An olive oil with more than 0.4 percent free fatty acids is never free of off-flavors. However, the law allows up to 0.8 percent for premium olive oils.
Today, oils from top producers are in the same product category as those from industrial bottlers. But there’s a world of difference between these oils, something consumers can’t tell from the label. Fortunately, a new generation of producers is processing regional olives with innovative oil mill technology into highly aromatic oils.
As with wine, this requires a whole range of reliable information, right down to the individual producer, the vineyards, and the olive varieties. And you should know important things about the oil. It is predominantly a fruit oil, not a kernel or seed oil.
In addition to the polyunsaturated fatty acids in the olive kernel, olives convert fructose into monounsaturated fatty acids during the ripening process. The latter, in particular, with polyphenols and vitamin E, are the reason why olive oil is considered healthy.
To be able to recognize quality, a guided tasting is recommended for beginners. This sharpens your sense of smell and taste and helps you learn what flawless, pure olive oil actually smells and tastes like.
After smelling, take a small sip with plenty of oxygen into your mouth. This creates a slurping, smacking sound. Don’t be alarmed when swallowing if bitter notes and peppery spiciness spread in your mouth and throat.
Fruit oil, like wine, is all about aromas. Good olive oil should have vegetal, green notes, from grass to wild herbs to tomatoes, and taste fresh. Anything that doesn’t smell fresh and vegetal is considered an off-flavor. These are prohibited in extra virgin olive oils.
When tasting, spiciness and bitterness develop in your mouth, throat, and neck, ranging from subtle and fleeting to strong and long-lasting. This depends on the olive variety, the growing region, the time of harvest, and the processing technology used in the state-of-the-art mills. Millstones are a thing of the past.
Professionals rate the intensity of the oil in the categories of fruitiness, bitterness, and spiciness. The higher the content of antioxidant and anti-inflammatory polyphenols in the olive oil, the sharper and more bitter the taste. Such intensely fruity olive oils usually take some getting used to, especially for beginners.
Single-varietal olive oils best express the characteristics of an olive variety and its terroir—the entire natural environment. Some oils are also marketed as blends. For this, olives of different varieties are usually harvested simultaneously and processed in the oil mill.
The myth persists that onlyRefined olive oil may be heated. This is false. Due to the high heat stability of its monounsaturated fatty acids, olive oil can be safely cooked, fried, deep-fried, or baked. This applies regardless of whether it is refined, virgin, or extra virgin. The smoke point of olive oil is around 210 degrees Celsius. However, the high price of high-quality olive oils and the loss of their delicate aromas speak against this. The taste and aroma of these drops are best appreciated when mixed into or drizzled over a dish just before serving. The aromas evaporate when the oil is heated. The spicy and bitter flavor components also diminish.
When cooking, professionals choose their olive oil to match the intensity of the dish. An intensely fruity oil, for example, goes well with a lentil or bean stew, grilled steak, or hearty braised dishes like Bolognese sauce.
Medium-fruity oils are a must for grilled dishes, be it fish, seafood, or vegetables. Mild-fruity oils, on the other hand, enhance the aromas and flavors of gently cooked fish or chicken and enhance the dressing for delicate leaf salads.
Olive oil is a valuable and flavorful substitute for sunflower oil. It contains many vitamins and nutrients essential for a healthy diet.
Olive oil is also a very good source of polyunsaturated fatty acids, which can help reduce cholesterol and improve heart health.
Olive oil is also a healthier option than sunflower oil, as it contains only one-third of the total calories. It also has a relatively high percentage of oleic acid, which keeps blood vessels healthy and reduces the risk of chronic diseases like heart disease.
Olive oil also has a much higher smoke point than sunflower oil, meaning it can be used at higher temperatures without releasing toxic substances. It is therefore ideal for preparing foods at high temperatures, such as frying, grilling, or deep-frying.
However, it is important not to overheat olive oil, as otherwise it will lose its health benefits. Olive oil should be cooked over medium heat to ensure the most of its benefits. Olive oil is a versatile and healthy alternative to sunflower oil.
Important Note: aceitedelcampo.com promotes the consumption of extra virgin olive oil for its culinary qualities and health benefits. However, no medication or current treatment should be replaced without the guidance of a healthcare professional.
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