CARE OF OLIVE OIL

Well known cook Maggie Beer offers the following advice on the care of olive oil (courtesy of delicious magazine May 2004)

"Unlike wine, olive oil doesn't improve with age - a really good oil only has about a year of life. To jump on the soapbox for a minute, there's more rancid extra virgin olive oil left half-open in people's kitchens than I'd care to think. Follow a few simple rules to make sure yours stays in top form:

• Keep it well sealed between uses, away from heat and light.


• What ever you do, don't be tempted to refrigerate it.


• Most importantly, use it! Buy oil that declares its season of harvest, and don't be afraid to be lavish with it while it tastes its best."

Maggie Beer

TYPES OF OLIVE OILS:

Extra Virgin Olive Oil (EVOO)

The highest quality olive oil. Obtained exclusively from cold pressing, with a free fatty acid level of no greater than 1.0%. %.

Ideal for dipping, making rich dressings and drizzling over hot food.

Virgin Olive Oil

Also a cold pressed olive oil but of free fatty acid level of no greater than 3.3%.

Ideal for salads and drizzling over hot foods.

Light Olive Oil

A more refined oil, lacking natural olive flavour and colour - a good healthy choice for everyday cooking.

"Light" refers to its mild taste and colour, not "lite" in fat.

Olive Oil

A blend of virgin and refined olive oils, typically having a free fatty acid level below 25%.

Used for baking and frying.

Olive Cake or Pomace Oil

Extracted from olive residue using chemical solvents.

HEALTH FACTS:

Oleic Acid

Olive oil acid levels are measured in terms of free Oleic acid (Often referred to as free fatty acid). A monounsaturated fatty acid which is a indication of the quality of the particular oil. The lower the percentage, the higher the quality. Levels are controlled by degree of ripeness when picked, timing between pricking and crushing, fruit storage conditions and temperature at crushing.

Cholesterol

There are two types of cholesterol - Low Density lipoprotein (LDL) and High Density lipoprotein (HDL). Cholesterol in the blood as LDL contributes to the narrowing of arteries (common heart disease) where as HDL has the opposite effect.

Anti-oxidants

Neutralize free radicals, which are created as the body metabilises oxygen. Free radicals in excess have been linked to certain diseases, including heart disease and some cancers.

Fatty Acids

Can be broken into four groups: can be broken into four groups: saturated, monounsaturated, polyunsaturated and trans fatty acids.

• Saturated fats - can boost cholesterol (LDL) and thereby increase the risk of heart disease.


• Monounsaturated fats - tend to lower LDL cholesterol levels and in some situations can raise HDL cholesterol levels. Considered to be the good fat of the three.


• Polyunsaturated fats - being similar to monounsaturated except for the tendency to also lower HDL cholesterol levels. (i.e reduces the risk of heart diease)


• Trans fatty acids - are formed when monounsaturated or polyunsaturated fats are hydrogenated (hardening processed). Similar to saturated fats, trans fatty acids also reduce HDL cholesterol. Fortunately many foods contain small amounts limiting the risk of heart disease.

Saturated fats

Can boost cholesterol (LDL) and thereby increase the risk of heart disease.

Monounsaturated fats

Tend to lower LDL cholesterol levels and in some situations can raise HDL cholesterol levels. Considered to be the good fat of the three.

Polyunsaturated fats

Being similar to monounsaturated except for the tendency to also lower HDL cholesterol levels.

Trans fatty acids

Are formed when monounsaturated or polyunsaturated fats are hydrogenated (hardening processed). Similar to saturated fats, trans fatty acids also reduce HDL cholesterol. Fortunately many foods contain small amounts limiting the risk of heart disease.

PROPERTIES OF OLIVE OIL:

• No cholesterol


• Low in saturated and polyunsaturated fats, high in monounsaturated fats.


• A good source of anti-oxidants.


• Quality oils are produced exclusively from olives preserving the flavours, aromas, vitamins (A & E) and properties of the fruit.


• A good balance of saturated fats to provide good storage stability without compromising the health benefits from excessive quantities of saturated fats.