Wendy Middleton, owner of A Cut Above Nutrition, tells us everything we need to know about olive oil….
Have you noticed the significant rise in olive oil prices recently? Bulk suppliers have reported a 40% increase, attributed mainly to the heat wave and drought conditions in Spain and Italy, which have affected supply. Additionally, a cold and short season in Australia has further limited production.
With olive oil now considered “liquid gold,” it’s more important than ever to ensure that consumers are getting their money’s worth. Here are expert tips on what to look for when buying olive oil, as well as how to store and use it.
Why Include Olive Oil in Your Diet?
Olive oil is rich in monounsaturated fatty acids and antioxidants, which:
- Lower LDL cholesterol and reduce cardiovascular disease risk.
- Protect cells from oxidative damage linked to chronic disease, accelerated aging, and cancer risk.
- Help reduce inflammation.
Not All Olive Oils Are the Same
Olive oil fraud is an issue. Reports estimate that up to 80% of Italian oils exported to the United States are adulterated with sunflower or canola oils, and chlorophyll may even be added to mimic olive oil’s green colour. Unfortunately, these oils also reach supermarket shelves in Australia.
Quality issues are another concern. In 2016, the Australian Olive Association researched supermarket brands and found that 85% did not meet voluntary Australian standards. Some oils were discovered to be refined or not genuinely extra virgin as claimed, and others were rancid or fermented due to delays in processing after harvesting. Since these standards are not mandatory, consumers need to be well-informed.
Key Tips for Buying Olive Oil
- Choose Extra Virgin Olive Oil (EVOO): EVOO is mechanically extracted from ripe olives without heat or chemicals, preserving antioxidants and nutrients.
- Harvest Date: Quality producers provide this information on the packaging. The fresher the date, the better. Olive oil should ideally be consumed within 24 months of this date.
- Dark Glass or Tin Packaging: UV exposure can cause olive oil to go rancid. Avoid clear glass or plastic bottles.
- Taste: Olive oil should taste fresh and fruity with a peppery kick in the throat. Higher pepperiness indicates higher polyphenol content, which offers additional health benefits.
Can You Cook with Olive Oil?
Yes! While it was once believed that olive oil should only be used cold, recent research shows that it is a stable oil suitable for pan-frying and baking. It’s versatile enough to use for all cooking needs.
Recommended Brands
A popular choice is Cobram Estate. It’s Australian, which means greater quality control, minimal shipping time, and better temperature regulation. Cobram Estate is widely available, delicious, and of high quality.
Another recommendation is to buy directly from producers, such as Nuggetty Creek in Victoria, which offers high-quality 20L tins or smaller quantities for individual use.
Healthy Recipes Using Olive Oil
Try these nutritious recipes that feature olive oil:
Pesto (right)
Foolproof Tahini Mayonnaise with Sweet Potato Fries
Store-bought mayonnaise often contains pro-inflammatory oils. This homemade recipe uses tahini for a calcium boost and won’t split, offering a healthier alternative.
Wendy Middleton: Nutritionist and Culinary Expert
Wendy Middleton, a qualified nutritionist and experienced caterer based in Lane Cove, combines a passion for health with a love of cooking to help her clients embrace healthier lifestyles. With an emphasis on sustainable, life-long eating habits rather than quick fixes, Wendy focuses on empowering her clients to find the foods that best nourish their bodies—and to recognise those that don’t.
Nutritionist & Caterer
0403 861 117
[email protected]
www.acutabovenutrition.com.au
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