Olive Oil

Olive oil is one of the most versatile types of oil for cooking and has been an indispensable part of the Mediterranean diet for thousands of years. The oil is extracted from the fruit by pressing; this may be done either in a traditional olive mill, where the olives are crushed and the oil extracted by pressure, or in a modern mill where the oil is extracted mechanically with hydraulic presses.

There are three basic grades of olive oil available to the consumer: extra virgin, virgin and 'pure' olive oil (refined oil). The two best grades are extra virgin and virgin, which are pure enough not to need refining. Both oils are often greenish in colour, although in some countries (such as Spain and Portugal), they may also be golden yellow. The two grades are separated by their natural acidity, with extra virgin having an acidity of 0.8% or less, and virgin oil 2% or less.

Cheaper oils, labelled simply olive oil or 'pure' olive oil are refined to remove any impurities, creating a lighter coloured, blander tasting oil. It may be blended with higher quality oils to improve its flavour and colour. Light oils are also available, which are specially filtered to remove the distinctive olive oil flavour, making them more suitable for baking.

In addition to the different grades of oil, the country or region in which the olives are grown can play a huge part in their flavour. Different regions can vary greatly in the types of olive grown, the harvesting methods, the time of the harvest and the pressing methods - all of which play a part in the resulting oil's character. For example, Italian olive oil tends to be deep green in colour, with a peppery, herbal, nutty and grassy flavour, whilst French oil is pale, sweet, fruity, mild and light. In Spain, olive oil is golden-yellow, with a strong, fruity, almondy and aromatic flavour; Portuguese oil is golden, with a strong, fully ripe taste, and the oil from Greece is green, strong and aromatic with a heavy texture. Although the best virgin oils are said to come from green Provençal or Tuscan olives, choice is usually simply a matter of personal preference.

Olive oil is extremely versatile and may be used to enhance the taste of many foods. Virgin and extra virgin oil is best used for salads and cold fish dishes, where its attractive, fruity flavour can be most appreciated, whilst the refined oil is also suitable for high heat cooking methods.

Olive oil contains a high percentage of monounsaturated fat (77%), which is healthier than the polyunsaturated fats found in sunflower oil and much healthier than the saturated fats found in butter. Because olive oil is vegetable based, it contains no cholesterol. The use of olive oil is thought to lower the risk of heart disease, reduce the level of LDL (bad) cholesterol, lower blood pressure and blood sugar levels andis also thought to help speed up the metabolism and rate of healing.