
When it comes to olive oil, not all bottles are the same. Extra virgin olive oil (EVOO) is more than just an ingredient—it’s packed with health benefits, amazing flavours, and a rich tradition. However, choosing the right olive oil can be confusing with so many labels and marketing claims. Let me make it easier for you, and share a little personal story along the way.
Why extra virgin olive oil matters
The term "extra virgin" isn’t just for show—it guarantees quality. EVOO is made carefully, using the first cold pressing of olives. No heat, no chemicals—just pure, fresh oil that’s full of antioxidants, healthy fats, and polyphenols (natural compounds that reduce inflammation and improve health). These nutrients help lower inflammation, protect your heart, and even guard against serious illnesses.
Unlike EVOO, regular olive oil (or refined olive oil) is often treated with heat or chemicals. This process removes many nutrients and strips away the oil’s flavour. If you’re choosing olive oil for health benefits, always go for EVOO.
In fact, science shows just how special EVOO is. A 2018 study highlighted oleocanthal—a specific polyphenol in EVOO that exhibits anti-inflammatory properties similar to those found in ibuprofen. Therefore, choosing high-quality EVOO is not just about flavor, but also about supporting your health.
My olive trees in Morocco
I have a personal connection to olive oil—I had a house in Morocco, and I was lucky to have a home surrounded by 100 olive trees. These trees weren’t sprayed with pesticides, and the oil they produced was incredible. It was thick, deep green, and full of flavour. More importantly, it had high levels of polyphenols (the good stuff that fights inflammation). This oil is like real medicine straight from nature!
Sadly, many store-bought “olive oils” can’t compare. Some are refined, mixed with cheaper oils, or processed with modern machines that take out the nutrients and flavour. Traditional methods—like stone milling or small-scale pressing—preserve the goodness in the oil. That’s why searching for authentic EVOO is so important if you care about your health.
The problem with most olive oils
Here’s a shocking fact: many olive oils in stores and even restaurants aren’t what they claim to be. A study found that 69% of imported oils labelled as “extra virgin” didn’t meet quality standards. Some were blended with cheaper oils like soybean or sunflower oil.
In restaurants, it’s even worse. Many olive oils used in busy kitchens are mixed with other oils to save money, reducing both quality and health benefits. That’s why it’s so important to have a bottle of high-quality EVOO at home.
How to choose the best EVOO
Here’s what to look for when buying a bottle of extra virgin olive oil:
- "Extra Virgin" on the label – This means it’s unrefined and keeps all nutrients and flavour intact.
- Harvest date – Fresh oil is better! Look for a harvest date, not just a “Best by” date.
- Single-origin – Oil made from olives all grown in one area or estate is usually of higher quality.
- Dark glass bottle – Light can spoil olive oil, so avoid clear (and plastic) bottles.
- Smaller bottles – Olive oil loses freshness after opening, so buy smaller amounts if you don’t use it daily.
Storing your olive oil
To keep your EVOO fresh:
- Store it in a cool, dark place. Don’t leave your oil near stoves, windows, or bright areas.
- Use it quickly after opening. Aim to finish a bottle within 6 months for the best flavour and nutrients.
A few myths & tips
Here’s a myth: dipping bread in olive oil is traditional. It’s not!
I love to dip though, but in places like Morocco and Italy, olive oil is drizzled over soups (my favourite is fave/pea soup with olive oil and curcumin), salads, or vegetables. Let it shine in your dishes instead of being a dipping sauce for bread.
Also, don’t be afraid to try different types of EVOO. Just like wine, olive oil has a variety of flavours—some are grassy and peppery, others smooth and buttery. Experiment with different bottles to find what you love.
The bottom line: Liquid gold for your kitchen
High-quality extra virgin olive oil isn’t just food—it’s an important part of a healthy lifestyle. By choosing the right oil, you’re investing in your health, upgrading your meals, and honouring a centuries-old tradition.
From my own olives in Morocco to the vibrant bottles found around the world, EVOO is a gift from nature. Use it often, enjoy its benefits, and let it transform your cooking!
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