Olive Oil: Characteristics and Uses

Olive oil is a natural, plant-based oil made from olives. It is used in salad dressings and vegetable dishes, with the amount adjusted to the recipe. Since olive oil is used both raw and for cooking, choosing and storing it properly and using it at an appropriate temperature are as important as its nutritional value. Improper storage or heating can diminish its flavor and quality.

Olive oil in the kitchen
Olive oil can be used cold in salads and as a cooking oil for vegetable dishes. It can be used in salad dressings and vegetable dishes, with the amount adjusted to the recipe. The amount of olive oil in dressings and vegetable dishes can vary. Its flavor varies with the olive variety and production method.

How to choose: extra virgin or refined?
Extra-virgin olive oil is produced mechanically, and its flavor varies by olive variety. Refined olive oil is processed, giving it a more neutral flavor and a higher smoke point. Choose a dark glass bottle and keep it away from light; olive oil sold in a clear bottle can lose quality more quickly during storage.

What does acidity mean?
The acidity level shown on extra-virgin olive oil labels is an important measure of quality. A lower level generally indicates higher quality and less processing. Oils made from early-harvest olives taste sharper, slightly bitter, and greener, while late-harvest oils have a milder, riper flavor. Unfiltered olive oil looks cloudy and has a shorter shelf life; filtered oil is clearer and keeps longer.

How to store it
Olive oil is affected by light, heat, and exposure to air, so store it in a cool, dark cabinet with the cap tightly closed. Bottles kept beside the stove or by a window can turn rancid more quickly. Use it within a few months after opening to enjoy its full aroma. Transferring some oil to a smaller bottle for frequent use means the main bottle is opened less often, which can help preserve freshness.

What temperature should you use?
Extra-virgin olive oil has a smoke point of about 190–210°C / 375–410°F, making it suitable for quick sautéing and frying over medium heat. For prolonged frying at very high heat, refined olive oil, which has a higher smoke point, may be preferred. In salad dressings, mezze, and cold dishes, extra-virgin olive oil’s aroma is most noticeable, so it is generally preferred for raw use. Olive oil can also be used in baked dishes and sautés; its flavor loss is limited during long cooking at medium heat.

What flavors pair well with it?
Olive oil, lemon, garlic, and fresh herbs make a classic dressing. Heating it with herbs such as thyme and rosemary creates an aromatic oil for dipping bread. It pairs naturally with Mediterranean staples such as tomatoes, cheese, and olives. It can also replace butter in some desserts, especially lemon cake.