Have you ever been told that extra virgin olive oil (EVOO) is only for salads? It’s one of the most widespread myths in the kitchen, but the reality is much tastier, healthier and more exciting. If you’ve ever wondered if you can cook with olive oil, the answer is a resounding yes. In fact, not only is it possible, but it’s one of the smartest decisions you can make for your dishes and your well-being.
In this article, we are going to dismantle old beliefs and show you why EVOO is your best ally in the kitchen. As experts and passionate about quality oil, from Almazaras de la Subbética we want to guide you to make the most of the liquid gold of our land, also in your hot dishes. Prepare the pan, let’s start!
This common doubt stems from a mixture of half-truths and misinformation. It is time to clarify the three key points that generate confusion.
It is often said that extra virgin olive oil “burns” quickly. The reality is that a quality extra virgin olive oil, such as the ones we produce in Almazaras de la Subbética, has a smoke point of around 180-210ºC. This temperature is more than enough for the most common culinary techniques at home: sautéing, poaching, confit and even frying at the right temperature (which should not exceed 180ºC). The problem is not the oil, but overheating it.
It is true that heat can reduce some of the polyphenols (those wonderful antioxidants), but even after cooking, EVOO is still infinitely healthier than other fats such as sunflower oil, seed oil or butter. It also has the unique ability to transfer some of its healthful properties to the foods it cooks, making them more nutritious.
A good extra virgin olive oil has a higher price, it is undeniable. However, its yield is also higher. When heated, it “grows” in the pan, so you need less quantity. If you add to that the incredible benefits for your health and the flavor it provides, the investment not only pays off, but becomes a bet for quality of life.
Using a good olive oil for cooking is not a whim, it is a statement of intent. It is a choice of taste, health and tradition.
Extra virgin olive oil is rich in oleic acid and natural antioxidants that protect foods from oxidation during cooking. This means food preserves better and, as mentioned, is enriched with the healthy compounds in the oil. It’s literally cooking with a good healthy ingredient.
Unlike bland fats, each extra virgin olive oil is unique among them and has a personality. A touch of Picual can give a delicious spicy aftertaste to potatoes, while a Hojiblanca can enhance the flavor of grilled fish. Oil is no longer a simple medium but a star ingredient.
When you fry with extra virgin olive oil at the right temperature, a thin, crispy film is created around the food. This crust prevents it from absorbing excess fat, resulting in much lighter, tastier and easier to digest fried foods. Goodbye to heavy fried foods!
Not all EVOOs are the same and are not used for the same purpose. Knowing how to choose the olive variety is key to find the best oil for cooking in every occasion and will make the difference in your kitchen.
For frying, you need a stable oil that can withstand high temperatures. The Picual variety is undoubtedly the queen of fryers due to its high oleic acid and antioxidant composition.
For faster cooking at lower temperatures, where you want to respect the flavor of the product, a variety such as Hojiblanca is ideal for its fruity notes and slight spiciness.
In long stews and oven roasts, a good coupage (blend of varieties) offers a fantastic balance. It brings complexity and a delicious background flavor that integrates slowly.
Make a sponge cake with olive oil? Of course! The Arbequina variety, sweet and with hardly any bitterness, is perfect to replace butter and achieve extra juiciness.
Now that you know the theory, let’s get practical. Here are our crown jewels, perfect for every need in your kitchen:
If you are looking for maximum stability and exceptional performance for your fried foods, our Almaoliva Picual is the perfect choice. Its robust structure and characterful tasting notes not only protect the food, but also give it a touch of unmistakable traditional flavor.
Our award-winning blend of Picuda and Hojiblanca is a complex oil full of nuances. Parqueoliva Serie Oro is ideal for stews, casseroles and sautéed dishes where you want the oil to be a protagonist ingredient, providing fruity notes and an elegant spicy finish.
When you prepare a cake, muffins or homemade mayonnaise, you need an oil that adds juiciness without imposing its flavor. Our Almaoliva Arbequino is the answer: sweet, smooth and with delicate fruity aromas, it is the secret to healthier and more delicious pastries.
Although our Rincón de la Subbética is the king of raw consumption due to its explosion of nuances, do not be afraid to use it to give a luxurious final touch to a grilled fish, steamed vegetables or a cream just before serving. A few drops will be enough to transform the dish completely.
To make your experience ten out of ten, keep these tips from the oil master.
A good EVOO can be reused. The key is to always filter it after each use to remove food residues. If you take good care of it, you can use it between 3 and 5 times without losing properties or generating harmful substances.
The secret of good frying is not to exceed 180ºC. Never let the oil smoke in the pan. If that happens, it has overheated and it is better to discard it. A trick is to add a small piece of bread: if it browns steadily, the temperature is perfect.
All these tips have one thing in common: they work if the raw material is excellent. The key to cooking with olive oil without fear is to use a top-quality product. A good oil responds better to heat, enriches your dishes and takes care of you.
As we have seen, cooking with extra virgin olive oil is not only possible, but it is the smartest option for your health and for the taste of your dishes. The key lies in dispelling myths, choosing a quality oil and understanding how to use each variety to get the most out of it.
We encourage you to lose your fear and try to make your next recipe with an authentic Subbética EVOO. Discover the range of oils that we offer in our online store and elevate your dishes to the next level. Because your kitchen, and yours, deserve the best.
