Is olive oil only for salad dressing? These 5 ways of consumption will subvert your perception

Have you ever been puzzled by the wide variety of olive oils on the supermarket shelves? Extra virgin, refined, blended... What kind of health secrets are hidden behind these labels? Mr. Zhang recently found out that his cholesterol was on the high side during a physical examination, and the doctor suggested that he replace animal oil with olive oil. Ms. Li heard that olive oil salad can beautify the skin, but high - temperature cooking will destroy the nutrients. Today, we will uncover the secrets of consuming this "liquid gold" so that every drop of olive oil in your hand is put to good use.

Extra virgin olive oil is like an unpolished gem, retaining the most complete fruit aroma and polyphenols. This type of oil is most suitable for:

• Drizzle directly on fresh bread and sprinkle a little sea salt, which is an authentic Italian appetizer
• When mixing into a vegetable and fruit salad, it is recommended to mix it with lemon juice or balsamic vinegar in a 3:1 ratio
• Drip a few drops when making cold soup, which can instantly enhance the layering of Spanish gazpacho

It should be noted that after opening, olive oil is best used up within 3 months, otherwise the antioxidants will gradually be lost.

The debate about whether olive oil can be used for high - temperature cooking actually depends on the smoke point index:

• The smoke point of refined olive oil can reach 210°C, fully capable of handling frying, stir - frying, boiling, and deep - frying
• The smoke point of extra virgin olive oil is about 190°C, suitable for stir - frying or stewing over low to medium heat
• The smoke point of blended olive oil is around 200°C, which is a more cost - effective daily choice

Ms. Wang shared a secret: The hot - pan cold - oil method can retain nutrients to the maximum extent. First, heat the pan until it slightly smokes, then pour in the oil and immediately add the ingredients. This can not only avoid excessive oil temperature but also lock in the moisture of the food.

Olive oil has long broken through the boundaries of Western cuisine and also shines in Chinese cuisine:

• Drizzle garlic - flavored olive oil on steamed fish after it is out of the pot, which is more refreshing than traditional soy sauce
• Replace sesame oil and mix it into the dumpling filling, and the meat filling will be extremely tender and juicy
• Blend it with sesame paste in a 1:1 ratio, which is an innovative "sesame - paste olive - oil" hot - pot dipping sauce

Baking expert Mr. Zhang found that replacing butter with olive oil to make sponge cakes can increase the moisture content of the finished product by 30%, and it can still remain soft after being stored for three days.

There are endless rumors about olive oil in the market, and we need to distinguish them with a scientific perspective:

• Darker color ≠ better quality. Both light golden and dark green may be first - class products
• The oil content in "olive blend oil" may be less than 10%. Look for the words "extra virgin"
• Olive oil in plastic bottles is prone to oxidation, and dark - colored glass bottles are the best choice

The nutritionist reminds: 25 - 30ml (about 2 tablespoons) of olive oil per day is enough to meet the health needs. Excessive intake can still lead to excessive calorie intake.

After reading so many ways of consumption, you might as well start changing from these three simple steps:

• Replace butter - fried eggs with olive - oil - fried eggs for breakfast
• Use olive oil + herbs to season the cold dishes in your lunch box
• Skim off the floating oil when making soup for dinner and drip a little extra virgin olive oil before serving

Is your olive oil still gathering dust in the cabinet? Welcome to share your creative ways of consumption in the comment section or show off your olive - oil - based food creations. After all, making health delicious is the highest realm of health preservation.