Olive Oil

Olive Oil has a very important place in our Healthy Lifestyle. 

By Barbara Seelig Brown

All oils have 14 grams of fat per tablespoon and contain 120 calories per tablespoon. Olive oil contains no cholesterol, as it is a plant rather than an animal product. Research shows that olive oil reduces the incidence of heart disease, atherosclerosis, and certain forms of cancers. It contains both monounsaturated and polyunsaturated fats. As a 77% monounsaturated fat, it contains oleic acid, vitamin E, carotene, pro vitamin A and polyphenols. These components have an antioxidant function and reduce the LDL or bad cholesterol, while increasing the HDL or good cholesterol. The oleic acid also makes it easily digestible. As a polyunsaturate it also contains linolenic acid and vitamin D. Since olive oil remains a liquid at room temperature as opposed to a solid, it is the best choice of fat. Think of it this way, the way fat is at room temperature is the way it will be in your body. 

 

Conversion Chart
Butter/Margarine	Olive Oil
1 Teaspoon	3/4 Teaspoon
1 Tablespoon	2 1/4 Teaspoons
2 Tablespoons	1 1/2 Tablespoons
3 Tablespoons	2 1/4 Tablespoons
1/4 Cup	3 Tablespoons
1/3 Cup	1/4 Cup
1/2 Cup	1/4 Cup plus 2 Tablespoons
2/3 Cup	1/2 Cup
3/4 Cup	1/2 Cup plus 1 Tablespoon
1 Cup	3/4 Cup

Storing
Olive oil has a shelf life of 12-18 months as long as it is kept from direct light and temperatures that are either extremely high or extremely low. Cool room temperature is ideal. If olive oil is refrigerated it will solidify and will need to be brought to room temperature before use. It can be stored in ceramic, colored or clear glass bottles, or aluminum or stainless steel cans.

 

Uses
Olive oil can be used as a cooking medium or as a seasoning to add rich flavor to foods. When selecting a fat for cooking choose olive oil because of the monounsaturated properties, instead of butter which has cholesterol, or margarine which elevates LDL's due to the transfatty acids that occur as a result of hydrogenation. Olive oil is wonderful drizzled over a ripe juicy tomato or fresh buffalo mozzarella with cracked black pepper. When I cook with olive oil, I always use extra virgin since it has the lowest acidity (1%) and the fullest, freshest flavor. Extra virgin is suitable for all cooking except deep-frying.