Extra Virgin Olive Oil: A Healthful Staple for Your Kitchen

Extra virgin olive oil is a kitchen staple that’s often underestimated.

Welcome, fellow food lovers; it’s your culinary sidekick Simon Gault here. Today, I want to share with you a little love story. No, it’s not about me and our cat (Cookie); it’s the tale of a lifelong love affair with something that comes in a bottle — and no, it’s not Felton Road Block 3 Pinot Noir either. It’s Extra Virgin Olive Oil (EVOO), that golden nectar of the Mediterranean, the culinary world’s secret superstar. I’d swim in it if I could (though I might emerge rather well-marinated), and once you know what sets it apart from ordinary olive oil, you might want to join me. Slip into your togs, folks, and let’s dive in.

Table Of Contents:

Distinguishing Between Regular and Extra Virgin Olive Oils

At first, these two types may appear to be similar; however, closer inspection reveals their distinct creation processes and nutritional profiles. Yet once you delve into their creation processes, they become distinct entities with different nutritional profiles.

Health Benefits of Extra Virgin Olive Oil

The world of extra virgin olive oil is rich and rewarding, with numerous health benefits tied to its consumption. One key advantage? It’s packed full of monounsaturated fatty acids.

Why does this matter? Well, replacing saturated and trans fats in your diet with these healthier alternatives can significantly reduce the risk of heart disease. That’s a win.

Reducing Chronic Disease Risk with Extra Virgin Olive Oil

You might be wondering how exactly you go about reducing chronic disease risks using extra virgin olive oil. The answer lies in consistent intake as part of a balanced diet.

A study, for instance, revealed that regular use could improve various risk factors associated with chronic diseases within just three weeks. Now that’s impressive.

In fact, thanks to its high polyphenol content (which gives it an edge over pure or regular olive oils), extra virgin olive oil generally proves more beneficial according to another research piece.

Cooking with Extra Virgin Olive Oil

Extra virgin olive oil, a staple in the Mediterranean diet and loved by foodies worldwide for its fresh, slightly peppery flavour. But how does it fare when we bring heat into the equation? Let’s find out.

extra virgin olive oil

Best Oils for Frying

Let’s break this down in a way that’s easy to understand. Picture this: when we heat cooking oils, they change a bit and can produce some not-so-great stuff. You may have heard of something called a ‘smoke point’; many people think it’s a good way to tell how safe and stable an oil is when it’s heated. But, this study found that this isn’t really the case.

So, a bunch of cooking oils, including extra virgin olive oil (EVOO), were heated in a very precise and controlled way. And guess what? EVOO was a superstar. Even when heated, it didn’t produce as many unwanted by-products as other oils, like canola oil.

This is partly because EVOO has a lot of good things naturally in it, like antioxidants, and its makeup of fats is different from other oils that have a lot of poly-unsaturated fats (or PUFAs, for short). These PUFAs can break down more easily when heated.

Long story short, this study shows that the smoke point is not the best way to judge how well an oil will do when heated. Instead, things like how stable the oil is when it oxidises, its UV coefficients, and its total level of PUFAs are what really matter. 

And out of all the oils tested, EVOO came out on top. So, remember, when in doubt, go with the EVOO.

At its core, extra virgin olive oil is a health hero. It’s loaded with monounsaturated fatty acids and packed with health benefits that can help kick bad cholesterol to the curb and boost heart health. So, the next time you wonder whether to fry with olive oil – the answer is a resounding YES! Bring on the EVOO!



extra virgin olive oil

Taste Profile of Extra Virgin Olive Oil

Unlike regular or pure olive oils, it delivers a fresh taste with a slightly peppery finish that enhances your dishes.

This distinctive characteristic stems from the unprocessed nature of extra virgin olive oil. It’s not just about reducing bad cholesterol levels; it’s also about savoring your food.

And here’s the best part, my friends, New Zealand, our slice of paradise, isn’t just renowned for stunning landscapes, rugby legends, and charming Kiwi birds (the ones with feathers, not the green fruit!). We also excel in creating some of the finest extra virgin olive oil this side of the equator, a culinary masterpiece that could bring a tear to the eye of even the toughest All Black.

Alright, we have to give credit where it’s due. Sure, our neighbors across the ditch might not quite nail the rugby like us Kiwis, but they’ve certainly got game when it comes to making top-notch Extra Virgin Olive Oil. Pukara Estate here’s looking at you!

extra virgin olive oil

Avoiding Metallic Tastes

If you’ve ever experienced an off-putting metallic taste when using extra virgin olive oil, don’t panic. This is usually due to improper storage or age rather than inherent qualities in the oil itself.

Storing your extra virgin olive oils correctly can help maintain their distinct flavours without any unpleasant aftertastes. Remember: freshness matters when we’re talking about this staple ingredient in healthy diets worldwide.

Making Flavorful Choices

Incorporating high-quality cold pressed products into your meals can make all the difference between mediocre and mouthwatering results. These types of oils undergo less processing compared to others on market shelves – meaning they retain more healthful nutrients along with their robust flavours. Properly stored, these premium options are surefire ways to add depth and complexity to any dish while staying true to nutritional goals.

extra virgin olive oil

Storing Your Extra Virgin Olive Oil Properly

Extra virgin olive oil, the star of Mediterranean diets and a beacon of healthful fats is as delicate as it is delicious. It’s susceptible to degradation from heat, light, and air exposure – all factors that can compromise its rich flavour profile and nutritional benefits.

Sore:  in a cool, dry place away from direct sunlight – it retains its slightly peppery taste and freshness over time.

extra virgin olive oil

Embracing Healthful Choices with Extra Virgin Olive Oil

The journey to a healthier lifestyle often begins in the kitchen. The Mediterranean diet, rich in monosaturated fatty acids, has been widely acclaimed for its numerous health benefits.

In essence, by making conscious choices like substituting unhealthful fats with extra virgin olive oil, you’re taking an important step towards improved overall well-being.

Sacrificing flavour for health? Not when it comes to using extra virgin olive oil. This wonder ingredient not only enhances your dishes but also packs a nutritional punch unlike any other cooking oils.

Making healthy choices doesn’t have to be complicated or bland; sometimes, all it takes is just a drizzle of good quality extra virgin olive oil.

FAQs in Relation to Extra Virgin Olive Oil

What is special about extra virgin olive oil?

It’s unrefined, meaning it retains more natural vitamins and minerals.

What to avoid with extra virgin olive oil?

Avoid storing your extra virgin olive oil in warm or brightly lit areas as this can degrade its quality. Also, steer clear from oils that smell rancid or metallic.

What’s the difference between different olive oils and extra virgin olive oil?

Think of the world of olive oils as a tantalizing variety show. Each type has its own unique act, whether it’s how it’s made, how it tastes, its dashing colour, zesty acidity, or the treasure trove of nutrients it holds. All these roles shape the character of each type of olive oil, especially when it comes to the star of the show—Extra Virgin Olive Oil (EVOO). Ready for a backstage tour? Let’s dive in!

  1. Extra Virgin Olive Oil: represents the pinnacle of olive oil quality.It is produced from the first cold pressing of the olives without any additional heat or chemicals, which allows it to maintain its rich taste and nutrient content. It contains the highest level of antioxidants and polyphenols among all types of olive oils.
  2. Virgin Olive Oil: This is also produced from the first pressing of olives but may have minor defects that prevent it from achieving the “extra virgin” status. It’s still an unrefined oil, meaning it retains a good portion of its nutrients.
  3. Pure Olive Oil or Regular Olive Oil: This blend of cold-pressed and processed oils. It goes through a refining process, including heat, chemicals, or filtration, to remove defects. Refining removes some of the oil’s colour, taste, aroma, and nutrients. Pure olive oil also has fewer antioxidants and polyphenols compared to extra virgin or virgin olive oil.
  4. Light or Extra Light Olive Oil: These are the most heavily processed forms of olive oil. Despite their names, “light” or “extra light” refers to the oil’s flavour and colour, not its calorie content. The refining process that these oils go through significantly strips away nutrients and beneficial compounds.
  5. Olive Pomace Oil: denotes the most inferior type of oil derived from olives, being derived from the residual solids post the olive pressing process. The pomace, which includes the olive skins, pulp, and pits, is treated with solvents (usually hexane) and heat to extract any remaining oil. Once the oil is extracted, it is then refined. Like regular olive oil, the refining process removes a significant amount of the nutrients and beneficial compounds found in olive oil. Olive pomace oil has fewer antioxidants and polyphenols compared to higher grades of olive oil.

What are the benefits of extra virgin olive oil scholarly articles?

Scholarly articles highlight how consuming Olive Oil can reduce heart disease risk due to its monounsaturated fat content. They also note its role in reducing chronic diseases like diabetes and cancer.


Remember, extra virgin olive oil is not just a Mediterranean diet star but a beacon of healthful fats that marries great taste with exceptional nutritional value. It’s time to embrace EVOO, not just as a part of your diet but a journey towards a healthier lifestyle.

To embark on your EVOO adventure, head over to Gault’s Deli online or our Gourmet Food Deli in St Johns, Auckland. We have a range of top-tier EVOOs ready for you to taste. Join me, and let’s revolutionize the way we cook!

It’s a flavour profile? Unmatched. It’s that special something that sends every dish over the top.

Remember, the key to harnessing its full potential lies in its storage. Tuck it away in a cool, dark, dry corner, and keep it fresh. Freshness is king, always!

See ya soon,

Simon Gault

extra virgin olive oil



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