Food of the week - Olive oil

❓What brand of extra-virgin olive oil do you have in your pantry right now?

The Ultimate Health Elixir 🌿

Olive oil isn't just a kitchen staple; it's a health elixir! Known as the healthiest fat on Earth, it's loaded with antioxidants, monounsaturated fats, and let's not forget—polyphenols!

The Health Benefits Unpacked ❤️

  • Heart Health: Olive oil is a heart's best friend. It helps lower bad cholesterol and pump up the good stuff.
  • Anti-Inflammatory: It's rich in oleocanthal, a natural anti-inflammatory that acts like ibuprofen. Less inflammation means a lower risk of chronic diseases.
  • Polyphenol Power: Extra virgin varieties are bursting with polyphenols. These compounds are game-changers; they improve heart health, boost brain function, and even have anti-cancer properties.
  • Brain Boost: Studies suggest it can even protect against Alzheimer's and improve cognitive function.
  • Natural Antibacterial: It's got properties that can fight off harmful bacteria, including the ones that cause stomach ulcers and digestive issues.

Quality Over Quantity ✅

For the best health benefits, make sure you're using 100% extra virgin olive oil. It's the least processed form and contains more of the good stuff—antioxidants and vitamins.

Kitchen Creativity 🍳

From salad dressings to pestos and sautés, olive oil is your culinary playground. Experiment and enjoy! 

Storage 101 🗃️

Olive oil is sensitive to light and heat. A cool, dark cupboard is its happy place. If it comes in a clear bottle, transfer it to a dark, glass container to preserve its goodness.



Recipe of the week - Simple Sauteed Spinach

👩🏾‍🍳🤩I have a side dish recipe for you that’s PERFECT for this week because it contains greens, which are traditional to eat at the beginning of the year.

PLUS … it includes OLIVE OIL, this week’s food of the week! 

🥬You also can make this with kale or Swiss chard.

SAUTEED SPINACH
(makes 6 servings)
Ingredients
  • 4 tbsp extra-virgin olive oil
  • 4 cloves garlic, thinly sliced
  • ¼ tsp red chilli flakes
  • 16 oz (450 grams) spinach, rinsed and dried, any tough ribs and stems removed, 
  • 1 tbsp apple cider vinegar
  • Pink Himalayan salt
  • Freshly ground black pepper
Preparation
  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the garlic and chilli flakes and saute for one minute, long enough to infuse the oil but not so long that the garlic will burn.
  3. Add handfuls of kale separately, tossing each to ensure they are fully coated with oil.
  4. Cover the pan and let cook for 5 minutes, stirring 1-2 times.
  5. Remove the lid and cook for another 5 minutes.
  6. Add vinegar, salt, and pepper to taste. Serve and enjoy!

Conclusion

Olive oil is more than just a tasty addition to your meals; it's a wellness powerhouse! Here's why it's a must-have:

  • Heart Hero: It's a pro at balancing cholesterol—lowering the bad and boosting the good.
  • Antioxidant Ace: Packed with antioxidants, it fights off cell damage and keeps inflammation at bay.
  • Polyphenol Power: Extra virgin olive oil is rich in polyphenols, compounds that have been shown to improve heart health, support brain function, and even have anti-cancer properties.
  • Wellness All-Rounder: From aiding digestion to giving you that skin glow and even sharpening your mind, olive oil is your holistic health buddy.
It's a key player in the Mediterranean lifestyle, celebrated for its health perks like lower rates of heart disease and a longer, happier life.

✅Pro Tip: For the highest polyphenol content, always go for extra virgin olive oil. But keep an eye on portions—it's calorie-rich, so a little goes a long way!



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