/ Our magazine / Extra virgin olive oil, a precious ally of the Mediterranean diet!
/ Our magazine / Extra virgin olive oil, a precious ally of the Mediterranean diet!
Extra virgin olive oil, a recognized Italian excellence around the world. A precious ally of the Mediterranean diet, containing numerous beneficial properties, it is essential for a healthy and balanced diet; an unmissable seasoning on our table. Various brands and different types of olive oil are available on the market; it is therefore important to understand the differences to make a quality choice for our daily diet.
Furthermore, to enrich our dishes with unique, simple yet refined flavors, there are also flavored oils, which, as we will see, allow us to create recipes and pairings that provide a true gastronomic experience! To grasp the significance of this food in our diet, let's take a step back and trace the origins of extra virgin olive oil.
Extra virgin olive oil comes from the fruit of the olive tree, a very well-known and widespread plant around the world, symbolizing Mediterranean civilization. The roots of oil production are very ancient, and they are found in the Middle East: in Palestine, the oldest mills, dating back even several millennia before the birth of Christ, have been discovered. Subsequently, the olive tree and thus the production of oil spread to Egypt, Crete, Attica, and throughout the Mediterranean thanks to the Phoenicians, the Greeks, and the Carthaginians. In Italy, the spread occurred around 1000 BC thanks to the Greeks, while the Etruscans began cultivating the plant and named the product: eleiva, thus referring to oil.
The Roman Empire disseminated the cultivation of the plant and the techniques of pressing and preserving oil in all conquered countries. For centuries these techniques remained unchanged, thus giving a solid historical imprint to the artisanal origins of the product. Thanks to all of this, olive groves have become a peculiarity of our country, alongside France and Spain, significantly characterizing the landscape, as well as food and economy. Numerous archaeological finds and manuscripts have confirmed the presence of oil in daily uses and reality.
The wide range of products available on the market can lead to some confusion regarding the quality and purity of the product. It is advisable to make a classification to ensure you purchase a good product. The first clarification to be made concerns the designation "virgin": an oil is considered such when it is obtained from a single crushing of the olive and the subsequent extraction of the oil contained, through a mechanical action so as not to alter the product. Extra virgin oil has additional technical characteristics, regarding free acidity, expressed in oleic acid not exceeding 0.8 g per 100 g, and it must be cold-pressed. Any different pressing technique would alter its values, both in terms of organoleptic properties and beneficial properties.
Extra virgin olive oil, also known as EVO oil, is undoubtedly the best. It has an acidity level lower than 0.80% per 100 g of product, is extracted from the pressing (also called milling) of olives with mechanical means, strictly cold and without the addition of additives. Besides having recognizable organoleptic characteristics, including an intense and delicious aroma, it is a perfect oil, derived from healthy olives, not fallen to the ground and not chemically treated, which are harvested at the right level of ripeness. Additionally, the cold pressing takes place shortly after the harvest. The higher price compared to less valuable olive oil is justified precisely by the large number of attentions required in the production of oil of such precious quality.
The primary factor of distinction is thus the degree of acidity, which as we have seen for extra virgin olive oil is very low, 0.80% per 100 grams. For virgin olive oil, it is instead 2% per 100 g of product. It is still virgin, but its degree of acidity is not as perfect as for extra virgin. When we talk about olive oil, the distinctions widen. Olive oil consists of 90% of refined oil with the addition of virgin oil for the remaining 10%, and is obtained from the union of refined oils, which have been treated with chemicals including benzene. Its flavor is lighter, but be aware, it is certainly not less fatty as many think. Due to the steps involved in refining, vitamin E deteriorates, and the higher degree of acidity can cause digestive problems.
Often we hear about EVO oil, but it always refers to extra virgin olive oil. In fact, it is the acronym coined by Dr. agronomist Stefano Epifani, who collaborates with universities and institutions dealing with research on olive oil. The meaning of EVO oil is therefore nothing more than extra virgin oil, and the term has been coined to highlight its qualities and especially to prevent oil of such characteristics from being confused with olive oil.
Extra virgin olive oil is rich in lipids at 99%, made up of triglycerides which in turn are constituted by fatty acids. It is rich in polyphenols, the antioxidants that fight free radicals, counteracting cellular aging. Additionally, the acids present include caffeic, ferulic, cinnamic, coumaric, oleic, linoleic, and stearic acids. It is rich in carotenoids and chlorophylls, which determine the typical coloration of the oil. EVO oil or extra virgin olive oil also contains vitamins E and K, and it contains minerals such as potassium, sodium, calcium, iron, sodium, and zinc.
The substances in extra virgin olive oil contribute to reduce bad cholesterol HLD, thanks to phytosterols, in favor of good cholesterol, HDL, thanks to the mono-unsaturated fats that promote the cleansing of arteries. Extra virgin olive oil helps to lower blood pressure, reducing the risk of heart attacks and strokes. It is useful against osteoporosis, as it promotes the absorption of calcium in the body. It helps to control blood sugar levels, and to ward off the onset and development of Alzheimer's disease, as stated by a study in Chemical Neuroscience, thanks to the presence of the substance known as oleocanthal.
In addition to being a major protagonist of Italian food culture, it is also highly appreciated by nutritionists for the great benefits it brings to our body.
Extra virgin olive oil is highly appreciated by chefs and lovers of good food: even in the simplest dishes, EVO oil can enhance any flavor, even for vegans, who use it instead of butter or other animal fats. It truly takes little to appreciate its flavor, which offers the utmost taste on a slice of bread, a crostini, or a bruschetta, with a pinch of garlic and chili pepper.
Extra virgin olive oil can give character to daily side dishes, such as salads and boiled or raw vegetables. It can flavor grilled meat or fish, or it is used to create marinades, sauces, or as an ingredient in cooking, including dressings, dips, lighter frying, and even desserts, which will turn out more fragrant. Flavored oils are a great help for seasoning the most various types of dishes: from first courses to white or red meats, to fish, to sides. They will add an extra touch with their irresistible aroma, intense yet not overpowering the dish's flavor, to create a perfect blend of tastes and scents.
The base is always extra virgin olive oil, and it is created by letting it infuse with aromas and spices of various kinds, such as rosemary, bay leaf, basil, truffle, chili pepper, lemon, mint, thyme, or dill, to create dishes with delightful flavor, with an extra touch. What do you think about flavored extra virgin olive oil with chili pepper on pizza? A triumph all made in Italy! Here’s a quick and simple recipe to prepare with bresaola and lemon-flavored oil. You will just need to prepare a chopped parsley that you will then drizzle with the flavored oil. Let it rest, and when it’s time to serve, dress the bresaola. Its aroma will intoxicatingly delight your senses and taste buds. Enjoy your meal!
Extra virgin olive oil is the precious green gold of the Mediterranean diet; for an extra touch, try the flavored oils recommended by Spaghetti & Mandolino!
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