To fry. Find more great information at www.pasolivo.com To use extra virgin olive oil to fry really makes the difference in the tastiness and healthiness of the final result! Vitamin E has antioxidant properties, and research demonstrates that it can increase the resistance of fatty acids to oxidation (18). This is not so. First of all, fatty acids are prone to oxidation from heat, light, and oxygen. This smoke point is much lower than cooking fats such as ghee (250°C/482°F) and refined avocado oil (271°C/520°F) (7, 8). People can check the label to find out exactly what is in the oil before buying it. Yes, definitely you can cook anything with extra virgin olive oil. Sue Radd is an Advanced Accredited Practising Dietitian and one of … Besides that Extra virgin olive oil also contains Vitamin E and many powerful … If it’s an American staple, use an American fat…pure pork lard. Make sure that the oil is hot enough before adding the food (a thermometer is a good idea). The following diagram shows the molecular structure of saturated fat; In contrast, monounsaturated fatty acids contain one (mono) carbon-carbon double bond and they are not fully saturated with hydrogen. Dr. Preeti shares, "Virgin Olive Oil, extra virgin oil and pomace oil are some of the different edible grades of olive oil. There are a few different ways to fry—pan fry, deep fry, stir fry, and even sauté. In this article, we examine this claim in more detail, followed by a look at what the research says about cooking with extra virgin olive oil. Don't trust just any grocery store oil though; it might say that it's extra virgin, but it's probably not. This is one of the numerous articles (many from big websites and famous chefs, nutritionists etc.) Sadly, there have been cases of adulterated oil falsely being passed off as extra virgin olive oil. What extra virgin olive oil isn’t as well suited for is deep frying, which typically requires a temperature at the borderline of extra virgin olive oil’s smoke point. Don’t know where this strange myth comes from.. At last! Soak the cut potatoes in a bowl of cold water. In saturated fat, the carbon atoms are entirely “saturated” (surrounded) by hydrogen atoms, and the fat molecule contains no double bonds. Our extra virgin olive oil is cold-extracted from olives rather than treated with chemicals so you can rest assured that your deep-fried dish will be flavorful. The smoke point of oil—the temperature at which the oil starts to burn—is another metric that people use to judge the merits of a particular cooking fat. It stands up well to heat due to its monounsaturated fatty acid and polyphenol content and is a safer, healthier, and tastier choice compared to other oils. However, it is best to take some caution. Is there really good reason to fear cooking with extra virgin olive oil? The Best Olive Oil for Frying Extra virgin olive oil has the touchiest smoke point of all oils because of its lack of oleic acid and is therefore the easiest to burn. Read how to fry with EVOO in our Panzerotti recipe; Panzerotti. Research shows that these compounds can have adverse effects, and chronic exposure may be detrimental to human health (1, 2). I was wondering whether olive oil used for frying something clean, like potatoes, could be reused in other recipies? When using it to cook just be aware to never deep fat fry with it. September 6, 2018. It produced the lowest quantity of polar compounds compared to the other oils tested. Saturated fats are the most stable fatty acids, hence they are most resistant to oxidation (4). According to the International Olive Council (IOC), extra virgin olive oil contains a low presence of oleic acid—that’s the omega-9 fatty acid that is linked to good health. Refined olive oil is treated with chemicals as well as being altered by temperature, making it a lower quality of oil for deep-frying as you won’t get all of that flavor that extra virgin olive oil ensures. You can peel them before hand if you want. Coconut oil was not mentioned. Extra Virgin Olive Oil: the World’s Healthiest Fat? BMJ. I was also surprised to read a quote in the article from the executive director of the North American Olive Oil Association, that said that “If you want a lighter-tasting oil but still want the health benefits then use the bottles marked olive oil or light-tasting olive oil”. Never heat your oil at high heat…it will burn. It is important to understand the grades of olive oil, and only then proceed to use this oil for cooking. "Medium temperature on most stoves is 250-350, which even extra virgin olive oil can handle. FRYING WITH EXTRA VIRGIN OLIVE OIL. And canola oil actually has quite a high smoke point and is very good for frying. Yes, You Can Totally Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil. In fact, extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke pointssuch as avocado oil. Bad or Good Idea? You do not want the oil to begin smoking before it reaches temperatures high enough to create a crispy exterior while still penetrating to the desired level. Virgin olive oil is not appropriate for stir-frying because it would taste weird. For example, a recent study compared the chemical and physical changes in ten commercial oils while heating them at a temperature of 180°C (356°F), among various other heat/time tests (15). The heat resistant monounsaturated and saturated fats in Extra virgin olive oil make up 87% and damage-prone polyunsaturated fats make up only about 11% of Extra virgin olive oil so it's actually pretty resistant to heating. Food Chemistry. All these different grades have different taste and different smoke points. Fry them twice. For this reason, the process of frying with oil can cause some of the fat to oxidize. During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two oils . Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). Deep frying with extra virgin olive oil is a hot topic. Not only can extra virgin olive oil be used in the process of deep-frying, it actually makes for a delicious ingredient. Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. I hope this video presentation was helpful in seeing that extra virgin olive oil can be used to cook with. milk • 60 ml. In one study, researchers used several commercial oils for deep frying and took samples of each oil every three hours. Mince the garlic and combine all of the ingredients together in a bowl. These specific polyphenols include hydroxytyrosol, tyrosol, oleuropein, and oleocanthal (19). Some light virgin oils are a blend, too. These potatoes have a nice starchy texture and make better fries than waxier potatoes. Do not heat is above 375 degrees. When using oil for frying, the smoking point is what makes the difference. Well, I live in Tunisia and I use olive oil now in all my cooking, even for frying and it works just fine & it’s delicious. FRYING WITH EXTRA VIRGIN OLIVE OIL The uses of extra virgin olive oil are varoius, from medicinal to cosmetic or hygenic, however its most frequent use is in food. I have cooked with ‘original’ extra virgin olive oil for a while now and just ignore all advice about having to cook with lighter (refined) olive oils. plain flour • Pinch of salt • 4 beaten eggs • 200 ml. However, while olive oil might be a good choice for the kitchen, it is important to buy a good quality oil. Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. Extra virgin olive oil is perfect for salads or fresh-baked Italian bread dipping. Extra Virgin: Extra virgin olive oil is the highest quality and most expensive olive oil available. It makes sense: Not only do you get to keep the nutri­ents in the veg­gies instead of pour­ing them down the drain, but the olive oil helps your body absorb them (not to men­tion pack­ing quite a few help­ful com­po­nents of its own, like can­cer-fight­ing polyphe­nols ). OK, yes it is more expensive than corn oil and canola oil for a reason; olives are actually a fruit and olive oil is a fruit juice. Glad to hear. This is so good to know! Researchers found that the cooking oil we choose determines the generation of toxic compounds during frying, "which can have a great influence on food safety and human health.” Aug. 25, 2016. Extra virgin olive oil and canola oil are more in the middle – you can stir fry or bake with them, but don't deep fry. Join Elena Paravantes, award winning Registered Dietitian Nutritionist and Writer and THE Mediterranean Diet Expert. Start with Russet or baking potatoes. The oil used for frying should always be hot; if it is cold the food will soak up the oil. While not quite as stable as saturated fat, these fatty acids are reasonably resistant to oxidation, and olive oil contains a range of protective antioxidant compounds too. https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 However, research demonstrates that the fatty acids in cooking oil can breakdown before an oil even hits that smoke point. Extra virgin olive oil is one of the best oils to fry and cook with. Another Spanish study showed that eating fried foods will not affect heart health as long as you are frying them in extra virgin olive oil and are following a Mediterranean Diet. I want to fry or sauté using it but it seems somehow too precious for this task-so I started using 1/2 the beautiful olive oil and half high quality expeller pressed sunflower oil. The smoking point of extra virgin olive oil is around 230 -250 degrees Celsius (405F - 480F). Why frying with extra virgin olive oil is good for you - Dr Mary Flynn - Duration: 5:23. I recently came across a silly article telling us that we should not cook or fry with extra virgin olive oil. Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. Use extra virgin olive oil a crudo, after cooking – it will really change your mind about it! All this is fake news. Extra vir­gin olive oil (EVOO) is a health­ier choice of cook­ing oil for use in either of these fry­ing meth­ods. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). It is virgin olive oil mixed with refined olive oil. This is one of those enduring questions and the fallacy that you should not cook with extra virgin olive oil has become so engrained in the minds of many, that even top chefs repeat that extra virgin olive oil should only be used cold. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying … Turns out, you can indeed use olive oil for mild cooking, and cooking in olive oil may also provide many health benefits. Last Updated on January 20, 2020 by Michael Joseph. Don't trust just any grocery store oil though; it might say that it's extra virgin, but it's probably not. You certainly can deep fry with an extra virgin oil, and although not all of them will perform the same, the biggest detriment is the price. Here is an easy to make recipe for fried chicken that is oven fried in extra virgin olive oil. Extra virgin olive oil therefore works to transfer phenols in vegetables that were not present in their natural raw state. I forgot to mention this has reminded me of a guy called Michael North who tried to pitch the idea of fresh seasonal olive oil to a panel of business entrepreneurs in a tv show called Dragon’s Den here in the UK, but unfortunately they didn’t ‘get’ it and made him look like a bit of a fool which is unfortunate. Refined olive oil is basically low quality olive oil that is refined physically and chemically to remove undesirable qualities such a free fatty acids and unpleasant flavor and odor. Sift the flour and salt into a bowl and make a well in the center. But the health benefits by far outweigh any other oil you would be buying, and I can’t help but wonder (as Carrie Bradshaw would say) why are we willing to pay 3$ for a tiny bottle of water but not pay for extra virgin olive oil? Actually, coconut oil was one of the other cooking oils in one of the test studies (see the table). By keeping the olive oil below the smoke point you keep all of the beneficial polyphenols and oleic acid. Extra virgin olive oil is one of the best oils to fry and cook with. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. Here's everything you need to know about cooking with olive oil: 1. Hi, love your website. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying and baking. Based solely on personal opinion, I expect ghee would display better oxidative stability, but those who worry about the effect on LDL etc may prefer to use olive oil. Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. Listen to what Marisa Bloch has to say about this popular olive oil question. Compared to commercial vegetable oil blends, extra virgin oil had lower levels of oxidation (, Much lower concentrations of aldehydes form when shallow frying fish in extra virgin olive oil compared to sunflower oil (, In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. Yorkshire Puddings with Extra Virgin Olive Oil. Mix well until a uniform mixture has come together, taste for seasoning and acidity. It is not often you would cook … How to Use Olive Oil to Get the Most Benefits. It appears from this latest research that extra virgin olive oil is the best oil to cook with. By Jedha Dening. First, when we say types of olive oil, we really mean grades of olive oil. Like everyone! We’re here to set the record straight and tell you that, yes, you can definitely cook with EVOO!. Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). Whenever you cook with olive oil (or any kind of oil) raise the temperature of your oil gradually. Aim for a temperature of 320° to 330°. The 15,000 dollar Olive Oil. I bet my yiayia cooked with it, and her mum too, as it’s what was from her olive trees in Cyprus. Frying with olive oil. Interestingly though, extra virgin olive oil has a similar fatty acid ratio to lard, and both contain the same amount of polyunsaturated fat – around 10/11 ml per 100 ml (13, 14). "Bottom line – if you cook at high heat, stick with refined olive oil," Berkowitz explained. Taste and decide what works for you, but please stay away from regular olive oil. Join elena Paravantes, award winning Registered Dietitian Nutritionist and Writer and consultant specializing in the )... 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