It is fairly common knowledge these days that olive oil has certain health benefits and that using olive oil in vinaigrettes, emulsions and baked goods, drizzled on or dipped into, adds an extra layer of flavor and moisture when needed as well. But it is lesser known that olive oil presents an opportunity to gain the same benefits from stove top cooking, in high temperature methods such as frying and sautéing.

I know what you are thinking, frying and healthy? No such thing! But the truth is that by using extra virgin olive oil you can have both.  Continue reading to learn more about the benefits of cooking with olive oil.

Although pan frying, deep frying, stir frying and sautéing are different stove top methods, they all have one thing in common: the temperature of the cooking oil. The object of these cooking methods is to cook the outside of the food quickly, creating a crispy exterior, while at the same time allowing the heat from the oil to penetrate all the way through. In order to accomplish this, the oil must reach a temperature of 350 to 370 degrees before introducing the food.

Myth number one: The smoking point of olive oil is too low for frying.
Some cooking oils and fats will reach what is referred to as the smoking point before reaching temperatures required for a good fry. The smoking point is the temperature at which a chemical change takes place resulting in undesirable smoke and flavor. Olive oil is not one of them. The smoking point of extra virgin olive oil is somewhere between 380 and 410 degrees Fahrenheit, depending on the impurities and acid content of the olive oil: the better the quality, the higher the smoking point. So, it appears that the smoking point of olive oil is well above the temperature required.

Myth number two: Frying temperatures will change olive oil from a ‘good oil’ to a ‘bad oil.’
Cooking fats and oils are considered dietary fats of which there are three types, saturated, trans and unsaturated. The first two are bad, but the third, unsaturated fat, includes olive oil, a healthy plant-derived dietary fat. The heat required to raise the temperature of olive oil high enough to fry food cannot change the chemical composition of olive oil from a good one to a bad one.

Myth number three: Fried foods absorb cooking oil, making you fat.
Properly fried food will absorb much less cooking oil if the temperature of the oil is hot enough before food is introduced. Otherwise, the food will indeed soak up the oil, producing a soggy, flaccid product. You know, like those oil soaked fries you had last week from your favorite fast food chain.

Not only can you fry with extra virgin olive oil, but you should. Frying with EVOO not only satisfies our desire for Southern-fried comfort foods, Asian stir fry, Mexican fajitas and Italian veal piccata, but it does all of that in addition to fulfilling our nutritional requirements for a healthy dietary fat as well.

Ingredients

Directions
Whisk two tablespoon of lemon juice with 1/3 cup of olive oil and sea salt in a small bowl. Add the thinly sliced onions and toss to coat and set aside.

Preheat the grill to medium or heat a grill pan on the stove top over medium-high heat. With a pastry brush, lightly brush both sides of each slice of bread with the Favolosa. Place the bread on the grill and toast until light golden brown and grill marks appear, flipping once during the process (take care not to burn the bread).

While the bread is still very warm, rub the cut garlic clove over both sides of the bread slice.  Allow the bread to cool completely, then begin layering by adding a slice of avocado. Brush the sliced avocado with a small amount of the onion-lemon-olive oil mixture, and a grind of fresh pepper.  Add the smoked salmon, and top with a few slices of marinated onions and a sprinkle of chopped parsley.

Serve immediately

Makes about 30 appetizers

Ingredients

Directions
Preheat the oven to 375.  Line a baking sheet with aluminum foil.  Wash and scrub the beets thoroughly.  Place the whole beets onto the baking sheet and enclose the beets with another sheet of foil.  Roast the beets for approximately an hour, depending on size.  If using large beets, it may take up to 2 hours for the beets to roast.  Check to see if they’re done by piercing the beet with a paring knife.  If it slides in to the center of the beet with little resistance, the beets are done.

Allow the beets to cool and then slip off the skins.  You can also use a paring knife to help peel them.  Cut the beets in to 1″ wedges, circles, or crinkle cut.  Place the beets into a glass jar with a lid and cover with 2 cups of serrano honey vinegar or enough vinegar to just cover.  Refrigerate the beets for 24 hours, and enjoy.

Ingredients

1 – 2 pound butternut squash peeled, seeded and diced in to 1″ pieces (about 3 cups)

1/3 cup cranberry-pear white balsamic

1 tablespoon “sweet” fruity olive oil such as Australian Picual or CA Arbosana

3″ sprig fresh rosemary, leaves stripped from stem and roughly chopped

Sea salt & fresh cracked pepper to taste

Directions

Preheat the oven to 375.

In a large bowl whisk the olive oil and balsamic together until thoroughly combined.  Add the rosemary and squash and toss to coat and combine evenly.

In a large roasting pan lined with parchment paper, arrange the squash in a single layer, drizzling with any remaining marinade.  Sprinkle liberally with sea salt and fresh ground pepper.

Roast the squash for 30-35 minutes, stirring a few times until golden brown and caramelized.  Adjust seasoning and serve

Here’s a recipe that embodies spring.  It’s easy, light, healthy, and delicious.  In this application we are using our Honey Ginger White Balsamic Vinegar in combination with our Japanese Roasted Sesame Seed Oil for a magnificent flavor explosion.

Ingredients
1 package clear edible rice paper sheets
1/2 lb shrimp, cooked, peeled, deveined, halved
1 bunch fresh cilantro leaves, washed and dried
1 bunch or bag of fresh baby spinach leaves, washed and dried
1 cucumber peeled and cut into very thin strips
1 carrot peeled and then shaved into long, thin strips
2 green onions, thinly sliced
1 package vermicelli rice noodles
3 tablespoons + 1 teaspoon good quality soy sauce
5 tablespoons + 1 teaspoon Olive & Kickin’ Honey Ginger White Balsamic Vinegar
1/2 teaspoons Olive & Kickin’ Japanese Roasted Sesame Seed Oil

Dipping Sauce
Hoisin Sauce or spicy Vietnamese fish sauce to taste
chopped, roasted peanuts

Directions
In a small bowl, toss the shaved carrot and thinly sliced cucumber with two tablespoons of Honey Ginger White Balsamic Vinegar and set aside.

Heat 3 quarts of water to a gentle simmer.  Remove the pot from heat and immediately stir in two tablespoons of soy sauce and two tablespoons of Honey Ginger White Balsamic Vinegar.  Add the vermicelli rice noodles to the seasoned water and allow to sit for 10 minutes until tender.  Drain well and toss with an additional 1/2 teaspoon of sesame oil blended with 1/2 teaspoon soy sauce and 1 teaspoon Honey Ginger White Balsamic Vinegar and set aside.

Drain the carrot and cucumbers and make sure all other veggies and herbs are cleaned, dried, and set out before you start.

In a shallow dish such as a pie plate, mix together 1 cup of warm water with 1 tablespoon soy sauce and 1 tablespoon of Honey Ginger White Balsamic Vinegar.  Dip a sheet of rice paper into the seasoned water very quickly, no longer than a second or two (or they will get too soggy) and lay flat on a work surface.

On one edge, lay a small handful of noodles, two shrimp halves, some cilantro, a few baby spinach leaves, some cucumber strips, a few pieces of shaved carrot, and a sprinkle of green onions, being careful to not over stuff the roll.  Carefully start to roll up eggroll style, tucking in the sides, then continue to roll up-but not too tightly or the spring roll will split.

Combine a few spoonfuls of Hoisin Sauce with some chopped peanuts to use as a dipping sauce (or serve with prepared spicy fish sauce dip called Nuoc Mam, available at Asian markets).

Serve immediately- these do not keep and will harden up in the fridge, so it is best to make just as many as you plan to serve (store any extra un-assembled fillings in fridge and roll later).

Serves  6

Ingredients

2 bunches broccolini (1 lb)

2 Tbsp plus 1 tsp toasted white sesame seeds

½ tsp crushed red pepper flakes

4 Tbsp Olive & Kickin’ Arbequina Extra Virgin Olive Oil

1 Tbsp Olive & Kickin’ Roasted Japanese Sesame Oil

2 tsp minced garlic

Juice of 1 freshly squeezed lemon

Fresh ground black pepper to taste

Directions

Finely chop 2 Tbsp white sesame seeds and 1/2 tsp red pepper flakes and transfer to a small bowl.  Stir in both the EVOO and Sesame Oil and garlic.  Season with fresh ground black pepper to taste.   Sautee the broccolini in 2 Tbsp of the olive oil for 4 – 5 minutes to desired tenderness.  Remove from heat and place in a serving dish.  Squeeze the juice of a fresh lemon over the broccolini and toss.  Drizzle the oil mixture over the broccolini and serve warm.

Serves 4

Ingredients

Directions 
Preheat the oven to 375 degrees F.

Sprinkle the florets with salt and steam for 8 minutes until slightly tender but still firm.  In a heavy sauce pan over medium heat, melt 2 tablespoons of the butter.  Gradually whisk the flour in to the melted butter until no dry spots remain.  Pour the hot milk and hot half and half into the butter-flour mixture, whisking constantly until it comes to a boil.  Continue whisking constantly for 1 minute until thickened and then remove from heat.

Add salt and fresh ground pepper to taste, 1 teaspoon of white truffle oil, 1/2 cup of the Gruyere cheese, and the 1/2 cup of Parmesan cheese.

Butter a 2-3 quart shallow baking dish or casserole.

Place the drained cauliflower in to the baking dish and pour the sauce evenly over the cauliflower.  Combine the remaining tablespoon of butter with the remaining teaspoon of white truffle oil.  Toss the butter and truffle oil with the bread crumbs and remaining 1/2 cup of Gruyere cheese and sprinkle on top of the casserole. Sprinkle with more salt and pepper to taste. Bake for 25 to 30 minutes until the bread crumbs are golden brown and the casserole is bubbling.

Serves 6

This loaf is just out of the oven.  It has EVOO incorporated in the dough and drizzled over the loaf as it went in, and came out.

The recipe below will work in a bread machine, stand mixer, or with good, ole fashioned hand kneading.  This bread is a fantastic accompanying a hearty stew or any dish that generates sauce or gravy for dipping.

INGREDIENTS
4 1/4 cups all purpose flour
1/4 cup potato flour
1 tablespoon sea salt or kosher salt
1 tablespoon light amber honey or granulated sugar
3 tablespoons + 6 tablespoons Olive & Kickin’ Frantoio/Leccino EVOO from Chile
1 1/2 cups warm water
1/2 cup whole milk
2 1/4 teaspoons active dry yeast

DIRECTIONS
If using a bread machine, add all of the liquid, honey/sugar, salt, and 3 tablespoons of olive oil to the pan.  Then add both flours, followed by the yeast last.  Follow the manufacturer’s instructions for your bread machine if you intend to bake it in the machine.

If using a stand mixer or mixing/kneading by hand, mix and then knead the dough for about 6 minutes.  The dough should be very soft, but not sticky.  Add more flour, in small amounts, as needed to keep the dough from sticking.  Allow dough to rise in a warm spot for about an hour.  Lightly punch the dough down, transfer to a baking sheet lined with parchment paper, and gently reshape in to a rustic loaf.  Cover the dough with plastic wrap lightly greased with olive oil.  Allow the dough to rise for 45 additional minutes.

Preheat the oven to 375 and adjust the rack to the center of the oven.

Drizzle the loaf with three tablespoons of Frantoio/Leccino Blend and bake for about 40 minutes, until golden brown, or a digital thermometer inserted in to the center of the loaf registers 199 degrees.  Remove the loaf and immediately drizzle with remaining three tablespoons of Frantoio/Leccino Blend.  Allow to cool for at least 10 minutes before  serving.  Best served warm!