Using olive oil for stir-frying? 6 mistakes that make nutritionists shake their heads

Ms. Zhang recently became fascinated with Mediterranean cuisine and splurged on a bottle of extra virgin olive oil, only to fill her home with choking smoke while stir-frying—turns out olive oil isn't suitable for all cooking methods! Today we'll reveal the proper ways to use this "liquid gold."

Extra virgin olive oil has a smoke point of just 160-190°C but contains over 80% monounsaturated fats along with active compounds like polyphenols and squalene. Recommendations:

• Replace mayonnaise in salads with 5-10ml per serving
• Drizzle over toasted bread and sprinkle with sea salt
• Mix with fruit vinegar at a 3:1 ratio for vinaigrettes

Refined olive oil (smoke point 210°C) works well for:

• Water-sautéing: Add 1 tbsp water before oil
• Drizzling over fish during 60°C steaming to seal freshness
• Tossing cooked pasta to prevent sticking

When replacing butter:

• Use 85% olive oil for cakes
• Chill cookie dough for 30 minutes before baking
• Brush bread dough to prevent cracking

Olive oil oxidizes with light/heat. Proper storage:

• Use dark glass bottles
• Consume within 3 months after opening
• Store away from stoves at 16-21°C

Next time at the supermarket, spend 3 extra minutes at the olive oil aisle. Check labels for acidity (<0.8% ideal), origin (Mediterranean preferred), and processing (cold-pressed first). Share your unique recipes in comments—you might inspire others to discover new possibilities in healthy eating.