International Olive Oil Council. plain flour • Pinch of salt • 4 beaten eggs • 200 ml. In extreme conditions (heating the olive oil for many hours) a decrease of some antioxidants was noted, while others were intact. https://texashillcountryoliveco.com/blogs/recipes/can-you-fry-with-olive-oil-1 Regarding these fatty acid ratios, it is easy to hear claims that animal fats are heat stable but that olive oil isn’t. In fact it said that in many cases we should prefer the standard stuff (regular olive oil). 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. We know because we hear the myth that it can’t be done. In one trial, potatoes were deep-fried in either extra virgin olive oil, peanut oil, or canola oil. Recent News. Unless you're doing a recipe which is specifically an Italian/Chinese fusion dish, or something which expects olive oil, you want to use a mostly flavorless vegetable oil for stir-frying. 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. I’ve read coconut oil has one of the highest smoke points but in the table it ranks lower than Olive oil. First of all, fatty acids are prone to oxidation from heat, light, and oxygen. Frying with olive oil. No. Extra virgin olive oil’s smoke point is somewhere around 374–405°F (190–207°C). This is not so. If we look at the smoke points of extra virgin olive oils, these range from about 190-220°C. 5 Quick Frying Tips with Olive Oil. For those unaware, the term “seed oil” is another name for common vegetable oils (which are actually from seeds rather than vegetables) such as canola and grapeseed oil. This is one of the numerous articles (many from big websites and famous chefs, nutritionists etc.) Always use an accurate fry/candy thermometer to monitor the temperature of your oil as you heat it. Another point worthy of consideration is that extra virgin olive oil is a rich source of polyphenols as well as the antioxidant vitamin E. For example, olive oil contains approximately 2 mg of vitamin E per tablespoon, which is equivalent to around 10% of the recommended daily intake (17). Pre heat oven to 240ºC. 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. NutritionAdvance.com does not provide medical advice. Don’t know where this strange myth comes from.. At last! 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 ). Mince the garlic and combine all of the ingredients together in a bowl. Initial research suggests that these compounds can also help protect fatty acids from oxidizing (20, 21). However, it is common to hear claims that we shouldn’t use extra virgin olive oil for cooking. Saturated fats are the most stable fatty acids, hence they are most resistant to oxidation (4). Can you use extra virgin olive oil for frying? So -no- frying with extra virgin olive oil is not carcinogenic, unless you burn the oil and then consume it. Yes, you can fry food with olive oil! It is important to understand the grades of olive oil, and only then proceed to use this oil for cooking. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. This one-pan recipe results in juicy chicken with flavorful, crispy skin. She provides a lifetime of experience -being raised on the Mediterranean Diet-, with tried and tested family recipes, guidance on how to follow the Diet and the latest research. Last Updated on January 20, 2020 by Michael Joseph. Besides that Extra virgin olive oil also contains Vitamin E and many powerful … Yes, frying. We are fortunate enough to get five gallon containers of extra virgin sent to us from Greece from my father in laws tax guys olive groves! It appears from this latest research that extra virgin olive oil is the best oil to cook with. Tasted side-by-side, the Serious Eats crew all agreed that the olive oil contributed a distinct flavor, whereas … We used a whole chicken cut into pieces, but you can make this with all wings or drumsticks. 2. However, you can use it in a pinch if you choose pure or light olive oil over extra-virgin or virgin varieties. The EVOO was tested against virgin olive oil, refined olive oil, canola oil, grapesed oil, coconut oil, avocado oil, peanut oil, rice bran oil and sunflower oil. Never raise the temperature past 375F when using extra virgin olive oil. Virgin olive oil is not appropriate for stir-frying because it would taste weird. 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. The object of these cooking methods is to cook the outside of the food quickly, creating a crispy exterior, while allowing the heat from the oil to penetrate all the way through. “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. Pure olive oil is a blend of extra virgin olive oil and processed oils. When using it to cook just be aware to never deep fat fry with it. People can check the label to find out exactly what is in the oil before buying it. Extra olive virgin oil is touted for its health benefits. 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. Can you use extra virgin olive oil for frying? Soaking keeps the potatoes from sticking together and helps create a crispy … This makes it a safe choice for most cooking methods, including most pan frying. However, we also recognize that there are two basic ways of thinking about the use of EVOO in … Extra virgin olive oil, which is higher in antioxidants, did the best . During the frying process, extra virgin olive oil formed fewer aldehydes and polar compounds than the other two oils . When it comes to cooking oils, refined does not mean better. The material that appears on Olive Tomato is for educational purposes only and may not be construed as medical advice or instruction. This is why sunflower oil, rapeseed oil and even vegetable oil are better suited for deep frying since they have higher smoke points, meaning that you won’t be carrying the food through the smoke point as it cooks during the frying process. 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. Extra virgin isn't the only game in town. 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. Although pan-frying, deep-frying, stir-frying and sautéing are different stovetop methods, they all have one thing in common: the temperature of the cooking oil. I was wondering whether olive oil used for frying something clean, like potatoes, could be reused in other recipies? Soak the cut potatoes in a bowl of cold water. http://www.olivesontap.com Can You Cook with Extra Virgin Olive Oil EVOO. 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. 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. Remove the dill leaves from their stalks and finely mince. Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. For how long will this myth continue to spread? Furthermore, scientific research widely supports the idea that olive oil is generally beneficial. Don't trust just any grocery store oil though; it might say that it's extra virgin, but it's probably not. Well sautéing on the stove equates to a temperature of around 120°C, deep-frying is usually in the range 160-180°C and roasting in the oven 180°C. But high temp cooking or frying … Finally, and this is from personal experience as well, but one that we should take into account. There are a few different ways to fry—pan fry, deep fry, stir fry, and even sauté. However, research demonstrates that the fatty acids in cooking oil can breakdown before an oil even hits that smoke point. Let’s put an end to this myth once and for all. If you like, peel the potatoes. Listen to what Marisa Bloch has to say about this popular olive oil question. Food Chemistry. 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. milk • 60 ml. Summary . 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). Due to its high level of antioxidants, stability under heat, and rich source of cancer-fighting polyphenols, it’s always been the staple in our kitchen! However, you do not need to use the most expensive extra virgin olive oil for deep frying. Extra Virgin Olive Oil Better for Frying Fish. Yes, definitely you can cook anything with extra virgin olive oil. Aim for a temperature of 320° to 330°. Personally, I think it adds a nice flavor to foods too, though some people don’t like the taste. At our tasing events we are often asked whether you can cook with extra virgin olive oil. For years now I’ve been using virgin olive oil to cook with and much prefer it to other vegetable oils on sale. Glad to hear. I get so fed up of chefs saying this. Refined olive oil is made by further refining naturally extracted virgin olive oil. The taste of extra virgin olive oil is best for cold applications like salad dressings, dips and finishing drizzles over hummus, pizza or pasta. Fry them twice. For this reason, the process of frying with oil can cause some of the fat to oxidize. For this reason, they are very resistant to oxidation (10). The oil is extracted by grinding and pressing olives; no other chemicals, heat, or processes are used. FRYING WITH EXTRA VIRGIN OLIVE OIL. Find more great information at www.pasolivo.com Dr. Preeti shares, "Virgin Olive Oil, extra virgin oil and pomace oil are some of the different edible grades of olive oil. Many sources put the smoke point of Extra virgin olive oil somewhere around 190-215°C. Light olive oils can therefore be used for high-heat frying, whereas regular olive oil is better suited for low- to medium-heat cooking, as well as for many uncooked foods such as salad dressings and marinades. 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. Here is an easy to make recipe for fried chicken that is oven fried in extra virgin olive oil. Readers were saying that extra virgin olive oil is a scam and anyone who says you should fry in olive oil is clueless. For more information on trustworthy brands, see this list of olive oils. It is not often you would cook … Even though we strongly recommend the inclusion of extra-virgin olive oil (EVOO) in most meal plans—and average 2 tablespoons per day in our 7-Day Menu—we do not cook with this plant oil and we do not believe that cooking with EVOO is the best way for you to incorporate it into your healthiest way of eating. 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). A recent study revealed that frying vegetables in extra virgin olive oil was actually healthier than boiling them. 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. Each of these products are part of certificate schemes which submit to random and independent testing. In proper temperature conditions, without over-heating, it undergoes no substantial structural change at all and keeps its nutritional value far better than other oils, not only because of the antioxidants but also due to its high levels of oleic acid (good fatty acids). While this mindset is changing in recent times, one particular fat—extra virgin olive oil—has long held a “heart-healthy” reputation. Cook with extra virgin olive oil because you’ve run out of all other cooking oils in your house, and you’re not about to make an extra trip to the grocery store to grab some. I would love to see a study like the one referenced that included all the different animal fats. To use extra virgin olive oil to fry really makes the difference in the tastiness and healthiness of the final result! In this study, extra virgin olive oil generated a lower amount of polar compounds than any other cooking fat. 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. This is so good to know! […] Not news, but needed to offset a bunch of fake news…. 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. Extra virgin olive oil is the most desirable because of its superior taste and the lack of chemicals during processing. The runner up was coconut oil. Ok, extra virgin olive oil has an average smoke point of about 400 degrees F (some have higher). A yes I am familiar with Michael North, love the idea of seasonal fresh olive oil, too bad the entrepreneurs did not realize this. All these different grades have different taste and different smoke points. First, when we say types of olive oil, we really mean grades of olive oil. "Medium temperature on most stoves is 250-350, which even extra virgin olive oil can handle. Consumption of fried foods and risk of coronary heart disease: Spanish cohort of the European Prospective Investigation into Cancer and Nutrition study. The smoking point of extra virgin olive oil is around 230 -250 degrees Celsius (405F - 480F). Yes, You Can Totally Fry With Extra Virgin Olive Oil and It Is the Healthiest Oil. Sue Radd is an Advanced Accredited Practising Dietitian and one of … Make sure to use plenty of olive oil in the pan to ensure even … Sure, but there are many varieties of olives and they produce different extra virgin olive oils, some are strong tasting and some are not. … I bet my yiayia cooked with it, and her mum too, as it’s what was from her olive trees in Cyprus. Pomace olive oil is okay to fry foods as it has high oxidative stability with high temperatures and does not react with oxygen when heated; however, it does not promise to make the foods healthier." internationaloliveoil.org/estaticos/view/85-frying-with-olive-oil. Let’s put an end to this myth once and for all. Use lard. Love this! The latter is one of the most popular uses in Spain and in other Mediterranean countries that produce olive … Do not heat is above 375 degrees. In saturated fat, the carbon atoms are entirely “saturated” (surrounded) by hydrogen atoms, and the fat molecule contains no double bonds. The investigators tested the heat stability of 10 of the most commonly used cooking oils in Australia: extra-virgin olive oil, virgin olive oil, refined olive oil, canola, grapeseed, coconut, avocado, peanut, rice bran and sunflower oils. The oil used for frying should always be hot; if it is cold the food will soak up the oil. It produced the lowest quantity of polar compounds compared to the other oils tested. Mix well until a uniform mixture has come together, taste for seasoning and acidity. Deep frying with extra virgin olive oil is a hot topic. I’ve never had any issues when using it as a base to fry foods in, ie onions, garlic etc, and roast potatoes basted in virgin olive oil always turn out perfectly. Yes you should. Hi, love your website. So all you would be getting is the monounsaturated fats but really no antioxidants which are most responsible for the health benefits of olive oil. Summary . Mediterranean cooks, however, have been deep frying foods in extra virgin olive oil for a long time. Today, we will be giving you a few helpful tips for using extra virgin olive oil for your favorite deep-fried dishes as well as sharing the benefits. Find a reasonable priced extra virgin olive oil and use it for all your cooking needs. You can peel them before hand if you want. How to Use Olive Oil to Get the Most Benefits. Use extra virgin olive oil a crudo, after cooking – it will really change your mind about it! Hi Tony, Generally you do not want to re-use olive oil a second time as you will not get the health benefits from antioxidants. The traditional Greek diet (prototype of the Mediterranean Diet), used mostly extra virgin olive oil (with the exception of special occasions where they used butter or animal fat) and at the time they were among the longest living people (circa 1960). Yes, very fresh high-quality extra virgin olive oil has a smoke point of well over 400 degrees Farenheit. Extra virgin olive oil is one of the best oils to fry and cook with. This is why sunflower oil, rapeseed oil and even vegetable oil are better suited for deep frying since they have higher smoke points, meaning that you won’t be carrying the food through the smoke point as it cooks during the frying process. I don’t think they have been compared directly, unfortunately. 10 of the Best Extra Virgin Olive Oil Brands: The Real Thing. A Spanish study showed that when frying vegetables in extra virgin olive oil, some of the antioxidants of the oil were transferred to the vegetables. A recent study, published in Food Research International, aimed to establish how frying fish not only affected the lipids (fats) in the fish but also how the cooking oil … However, while olive oil might be a good choice for the kitchen, it is important to buy a good quality oil. 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