We all know that extra virgin olive oil (EVOO) is
one of the Seven Wonders of the Food World. It contains antioxidants and
heart-healthy fats galore—and, of course, it tastes amazing. EVOO is one of the
most common kitchen staples, but most home cooks don’t know much about it, says
Lauren Winstead, a buyer for Whole Foods Market's exclusive brands who recently underwent extra
virgin olive oil savant training (kind of like the olive oil equivalent of
sommelier training). Here, Winstead share the top mistakes you are probably
making:
Mistake #1: Buying Plastic or Clear Glass
The two biggest enemies of EVOO quality are oxygen and sunlight, says
Winstead—so if you're buying plastic or clear glass, your oil's in trouble.
"Once [air and light] touch the oil, it can begin to go rancid," she
says To preserve EVOO's pristine quality, opt for glass bottles that are dark
green or dark brown.
Mistake #2: Storing Your Oil Near Heat
Heat exposure—whether from the stove or direct light through a sunny window—is
also a no-no. "When EVOO is exposed [to heat], it can cause the
polyphenols [a.k.a., a type of antioxidants] to degrade and lower the flavor or
sensory profile," says Winstead. "You want to store it your pantry,
not on a windowsill or above the stove."
MORE: Size Matters: How Much Fat is Healthy?
Mistake #3: Judging Oil by Its Color
"Consumers mistake color for indication of quality," says Winstead.
"Color is only an indicator of when the olive was harvested and when oil
was pressed." Quality EVOOs can range from anywhere from vibrant green to
soft golden yellow—so don't discount an one just because the color's a little
different than what you were expecting.
Mistake #4: Believing One EVOO Fits All
When confronted with six shelves of olive oils, do you grab the cheap
store-brand option or the fancy bottle that costs more than a tank of gas? The
fact is, most people go with a middle-of-the-road pick and use a
one-size-fits-all approach. While Winstead says there's definitely a place in
your pantry for an everyday olive oil, she recommends also selecting a premium
oil with a more robust flavor profile for when the oil needs to shine through,
such as in homemade salad dressings and atop pasta dishes. Naturally,
Winstead loves the new line of Whole Foods Market Oils, which range from
peppery to fruity.
Mistake #5: Cooking Over High Heat
High-temperature cooking methods can destroy the antioxidants in EVOO and alter
the flavor, says Winstead. You shouldn't use olive oil for any
cooking method that requires temps above 360° F. So by all means,
sauté veggies and poach fish in the oil—just don't fry anything with
it.
Mistake #6: Cooking with Delicate Oils
More delicate olive oils—those with milder flavors—shouldn't
be exposed to heat at all to protect their aromatic properties and
flavors, says Winstead. Instead, use them as finishing oils to bring
out the flavors in a pasta dish, bruschetta, or cold salad.
Mistake #7: Hanging On To Your Oil Too Long
Ever bought one of those gas can-sized jugs of olive oil and saved it for
years? Never again! Winstead says that the shelf life on EVOO is about 24
months, so toss those old bottles before they overstay their welcome. A rancid
EVOO—which you can spot by its obviously unpleasant taste—has lost its health
benefits, as well as its flavor profile.
http://www.womenshealthmag.com/
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