Cooking With Olive OilOlive oil helps to slow the cooking process and is very stable at high temperatures, making it an excellent choice for many different types of cooking methods. When used for cooking, olive oil brings out the true flavours of food and it retains all of its nutritional benefits, even when cooking with high heat. |
SautéingSautéing is a cooking process using high heat that quickly browns and sears food in a small quantity of oil in a frying pan. It is best suited for thin, tender cuts of meat that cook quickly such as thinly sliced beef or pork tenderloins or cuts that have been pounded and tenderized. Olive oil is an excellent cooking medium for sautéing. |
 Pan-FryingOlive oil is ideal for pan-frying because it is the only cooking oil that preserves the actual taste of the food as it is fried. If not overheated, olive oil maintains is structural and nutritional components better than other oils.
Pan-frying is similar to sautéing except that a little more olive oil is used and since the process requires more time than sautéing, the food that is cooked does not have to be as thin. It is important that the olive oil is heated in the pan before food is placed in the pan to be fried. Food that is placed in a pan containing unheated olive oil, will soak up some of the oil. It is also important not to allow the oil to heat so long that it begins to smoke and burn, which will cause food to burn quickly on the outside before it has reached the proper doneness on the inside. The overheated oil will also ruin the flavour and aroma of the food.
When meat is pan-fried, it is patted with paper towels to remove excess moisture, seasoning is added, and then it is placed into a frying pan containing heated olive oil. The oil should sizzle when the meat hits the pan. If it doesn't sizzle, the pan and oil are not hot enough. |
 Deep-FryingDeep-frying, also known as deep-fat frying, is a process of immersing food in a pan or deep pot containing heated oil, which cooks the food quickly, producing a crispy surface over a tender and moist interior. It is best to use smaller pieces of food, such as strips or cubes of pork, beef, or poultry. Large pieces are difficult to handle, which increases safety concerns when cooking with hot oil.
The olive oil grade "olive oil," is excellent for deep-frying because it has a higher smoke point (410ºF) than virgin or extra virgin oils. Olive oil does not penetrate food during the cooking process as readily as some other types of oils, which results in a lower fat content in the finished dish.
There should be enough olive oil in the pan so that the food will be completely immersed when it is placed in the hot oil. The olive oil should be at a minimum depth of 2½ inches in the pan to properly cook smaller pieces of food. More oil may be required when cooking larger pieces.
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Stir-FryingThe stir-frying process requires high heat and the tossing and stirring of ingredients in a wok to ensure quick and even cooking. A cooking oil with a high smoke point should be used so that it will not burn at high temperatures. The olive oil grade "olive oil" is a good choice for stir-frying because it has a high smoke point (410ºF, due to refining) and can withstand the high temperatures necessary for stir-frying food. It is also one of the best choices because it contains no cholesterol and is very low in saturated fat. |
 BakingMany people do not associate olive oil with baking, but it is one of the best oils that can be used for this purpose. Olive oil has been a favourite of bread bakers for centuries, because it results in bread with excellent flavour and texture. In Mediterranean countries, olive oil is used not only in bread making, but in other types of baked goods as well, including sweet items. In the United States, olive oil is used less often for baking, except in bread making. Many consumers in the U.S. are worried about baked items having a strong olive taste, however when light olive oil is used, it is difficult to detect an olive flavour in baked goods. Olive oil is perfect for baking cakes, sweetly flavoured breads, or rolls.
Using olive oil instead of butter in baking allows some of the fat required for a recipe to be eliminated. About 25% less olive oil is required for most baked items. The use of olive oil instead of butter also eliminates much of the saturated fat and cholesterol contained in many dessert cakes and rolls, making them healthier and more nutritious. The natural antioxidants (such as vitamin E) in olive oil help to keep baked items fresher for a longer period compared to items baked with butter.
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Use the chart below to convert the quantity of butter
called for in a recipe to the required quantity of olive oil. | | Butter | Olive Oil | | 1 teaspoon | 3/4 teaspoon | | 2 teaspoons | 1-1/2 teaspoons | | 1 tablespoon | 2-1/4 teaspoons | | 2 tablespoons | 1-1/2 tablespoons | | 1/4 cup | 3 tablespoons | | 1/3 cup | 1/4 cup | | 1/2 cup | 1/4 cup and 2 tablespoons | | 2/3 cup | 1/2 cup | | 3/4 cup | 1/2 cup and 1 tablespoon | | 1 cup | 3/4 cup |
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Tips• Use olive oil in marinades for meat, fish, or poultry.
• Instead of serving butter with bread, pour some olive oil into a saucer or onto a small plate for dipping.
• If you plan on frying using butter, add a bit of olive oil to help prevent the butter from burning.
• Brush olive oil onto meats while broiling, grilling, or roasting to help brown the meat and seal in the juices.
• Use olive oil instead of butter on cooked vegetables.
• Substituting olive oil for butter in baked goods allows a smaller quantity to be used; in most cases up to 25% less fat is used when baking with olive oil. Light olive oil is ideal for baked goods because of its subtle flavor.
• The olive oil grade "olive oil," is excellent for deep-frying because it has a higher smoke point (410ºF) than virgin or extra virgin oils.
• When using olive oil for deep-frying, food should be as dry as possible before it enters the hot oil to prevent splattering.
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StoringIf properly stored, olive oil keeps longer than other edible cooking oils. Olive oil will stay fresh longest if it is kept in an airtight glass container, in a cool cupboard. It should never be kept in the fridge, as it will become thick and cloudy. If this happens, remove form the fridge and it will return to normal. |
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