How do you know which olive oil to buy when shopping in the supermarket or gourmet shop?? Are you paying for the quality and freshness of the olive oil, or the brand name, expensive labelling and packaging?? All olive oils are not equal. To gain the greatest health benefits from olive oil always choose the best quality fresh extra virgin olive oil.

There are 4 categories of olive oil:

1. Extra virgin olive oil (E.V.O.O.) is the highest quality and must have a free fatty acid (F.F.A.) level of less than 1%. It must also pass tests from a tasting panel and be free of any harvesting, processing or storage faults, which are detected in the taste of the oil. It must have a balance of positive attributes of fruitiness, freshness and a pleasant pepper and bitter aftertaste.
2. Virgin olive oil has a FFA level of between 1-3% and must pass the same taste tests as above.
3. “Pure” olive oil is a blend of refined or “lampante” oil (refined with chemical solvents) and virgin olive oil. It is without much colour, aroma or taste. “Light” or “Extra Light” does not indicate a lower fat content, but rather it is light in colour and flavour. It is a marketing name for a blend of refined oil and some virgin oil.
4. Pomace oil has been extracted from the residue paste (the paste has about 4-10% oil in it) using chemical solvents. It is then blended with some virgin oil to give it some flavour.

When choosing an olive oil from the shelf in the shop, always check its “best before date” and when it was harvested. Olive oil is best consumed within the first 18 months after harvesting. A good EVOO will smell fresh (sometimes like freshly cut grass) and taste fresh and fruity with a balance of bitterness and a pleasant peppery aftertaste. The bitterness is the phenolic component of the oil which is rich in antioxidants.

Choose 2 or 3 different styles – delicate, medium and robust used for different culinary purposes in your kitchen.

Delicate oils are wonderful to complement seafood, cakes, desserts, muffins, pastries, and mayonnaise and sauces.

Medium strength oils are very versatile to use in soups, casseroles, roasting, stir-frying, marinades or for frying. Olive oil can be used for frying and heated to a higher temperature (410’F or 250’C) than other vegetable oils without affecting its health benefits. It can be reused for cooking up to 10 times. This is because it is high in monounsaturated fats and low in saturated fats compared to other vegetable oils. Saturated fatty acids are more easily broken down by heat and light. Olive oil when heated also expands, so you use less.

Robust oils are used when you want to enhance dishes and also taste the flavour of the oil, as in – pasta, salads, dipping with bread, pizza chicken and meat.

Once you have experienced the fresh aroma and taste of excellent quality extra virgin olive oils, you will not want to use anything else!!

Reference sources:

• Olives Australia publication 2003.
• Australian Olive Association

  • “Olive Oil Assessment, 2002”.
• http://www.euroamericana.com/
• “The Secret of Good Health – Olive Oil Advice on its correct use”.

  • Nikos & Maria Psilakis, Greece.
• “Handbook of Olive Oil – Analysis & Properties”.

  • John Harwood & Ramon Aparicio, 2000 USA.