health
Nutrition and diet
Yes, it's healthy, but what * really * did you not know until today about excellent extra virgin olive oil?
We have all read and heard about the benefits of olive oil, but how much olive oil should you consume per day, how best to store it, how to use it properly and of course, how to identify truly quality olive oil?
Here is everything you must know
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Olive oil
Yad Mordechai
In collaboration with Yad Mordechai
Sunday, 31 October 2021, 08:00 Updated: 10:38
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There is olive oil, and there is extra virgin olive oil (Photo: ShutterStock)
No, this is not another article that will recommend you to consume olive oil. You've probably read about its benefits many times before.
You probably already know that olive oil, beyond being particularly tasty, is also one of the healthiest foods there is, thanks to its rich, varied and unique nutritional composition, which contains omega 9 oleic acid, polyphenols, pigments like carotenoids and chlorophyll, vitamin E and phytosterols. This composition is not the same among the olive oils and is affected by the olive variety, growing conditions, storage location, oil quality and more.
As mentioned, you have probably read about all of this before, in one of the articles that praised the olive oil, and rightly so. This time, it's time for the information you really need.
To purchase Yad Mordechai's extra virgin olive oil >>
How much olive oil should you consume each day?
The first question is the question of quantity of course. In Mediterranean cuisine, olive oil is a key ingredient and is used to make salads, meats, cheeses and more. Thanks to all this, international food organizations have often named our kitchen "the best diet in the world" and if you also combine it with olive oil, the right and recommended amount for consumption per person is 2 tablespoons a day. This way you can replace saturated fat with the same amount of olive oil, without adding it to the amount of fat you consume daily. 2 tablespoons a day per person can sound a lot, but a little on the bread of breakfast, in the lunch salad and in the fish you fry in the evening and here - you have arrived. Of course if you are preparing quantities for the whole family, increase your oil intake accordingly.
How do you know to identify quality olive oil?
So we have quantity, but what about the quality? There are three components that help us know how high the olive oil in front of us is:
1) Degree of acidity -
The recommended level is 0.8% and below. Low acidity may also indicate that the oil was extracted from quality olives, under ideal conditions.
2) Aroma and taste -
tests performed by a team of professional tasters that assess, among other things, the intensity of the oil's fruity aromas, as well as its bitterness and pungency. Through this test it is possible to know if there are various defects in the oil.
3) Cold pressed olive oil production -
production process by mechanical means only, without the addition of chemicals. This process allows the oil to maintain its composition. The types of cold pressed oils are extra virgin and extra virgin olive oil, the most recommended for consumption.
In Israel, a survey conducted by the Geocartography Research Institute for the "State Test" in July 2021 found that over half of the opinion makers regarding the taste of olive oil chose Yad Mordechai's extra virgin olive oil as the best and highest quality oil among Israeli brands tested, by a considerable margin The competitors.
How to identify quality?
(Photo: ShutterStock)
Is it allowed to use olive oil for frying?
Olive oil is best used at room temperature, to gain maximum nutritional value.
It is also possible to add olive oil at the end of the cooking process, or even over the cooked food, in order to preserve as much as possible its benefits and nutritional values.
And what about frying with olive oil?
The recommendation for those who adhere to a healthy diet is to generally avoid light, deep or prolonged frying as much as possible, regardless of the type of oil used.
But if you still decide to fry - extra virgin olive oil, like that of Yad Mordechai, is stable in heating and therefore suitable for frying as well as cooking.
Why fry in olive oil and not other oil and how to fry properly?
Olive oil is suitable for frying thanks to a combination of a high smoking point (the temperature at which the process of breaking down fatty acids begins), its many antioxidants and its unique composition, which keeps it stable in the heating process. - Olive oil has few saturated fatty acids and polyunsaturated fatty acids, and especially monounsaturated fatty acid (omega 9). In combination with all these ingredients, it is recommended to fry only in excellent extra virgin olive oil, to avoid reusing the oil, to shorten the frying time and to fry in a vessel with a small surface area, in order to reduce the oil's exposure to oxygen.
How is olive oil stored?
We want to prevent oxidative damage from our olive oil, in order to preserve its qualities as much as possible. Therefore, store your bottle of olive oil in a cool, dark place (but not in the fridge!), In a dark glass bottle or alternatively, in a narrow, tall tin and keep it away from heat sources like the stove (yes, although it is convenient), oven, microwave, window and more.
Important tip: try to open the bottle as little as possible - each such opening puts oxygen inside.
Once you have opened the bottle, the recommendation is to finish it within three months.
To purchase Yad Mordechai's extra virgin olive oil >>
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