Here are a few very simple ways to incorporate olive oil into your diet. They are real quick side dishes/salad that will ensure you get some of that good, healthy olive oil in your weekly diet:
Simple Spinach Salad:
Place baby spinach in a bowl
Slice some fresh tomatos and toss them in
Chop up some chives, basil and red onion, if you’d like.
Drizzle olive oil over top then drizzle some balsamic vinegar on top of that.
Toss and serve. Makes a yummy side salad to just about ANY meal!
Roasted Cauliflower:
Preheat oven to 450 degrees.
Slice up some fresh cauliflower so that one side of the cauliflower is flat.
In a shallow baking pan, cover the bottom with olive oil.
Lay the caulliflower in the bottom of the pan.
Drizzle a little olive oil over top.
Season with pepper and salt, if desired.
Bake for 20-25 minutes, or until bottoms of cauliflower are golden brown. GOOD stuff!
I always make a big deal about olive oil. I just love the stuff and use it in almost everything I prepare, from fish to chicken and dressings and marinade. I always have at least 4 bottles in my pantry, not counting the one that is ever present on my kitchen counter. The brand I use is Lucini Extra Virgin Olive Oil and it runs about $27 per bottle. My mind is not closed off to the idea of trying a new brand, if anyone (who happens to drop by here… doubtful, but possible!).. has a suggestion or a favorite!
A common myth I hear often is that premium extra virgin olive oil shouldn’t be used in cooking and should only be reserved for dips, sauces and marinades - - and nothing could be further from the truth! Gourmet olive oil has such an wonderful flavor - it will enhance whatever you happen to be cooking at the time from grilled burgers to the most delicate white fish.
Aside from its taste and flavor enhancement of any meal - the BEST thing about olive oil is that it is NOT fattening, and is actually very heart healthy. I love Mediterranean cooking - and olive oil is an essential part of a Mediterranean diet, and its really no wonder those Mediterranean folks are healthy. extra virgin olive oil contains high levels of the energy-producing monounsaturated fatty acids, but extremely low levels of the fat-producing polyunsaturated fatty acids. In plain English, this means that extra virgin olive oil is a healthy addition to anyone’s diet. It has even been shown to stimulate bone growth and cell rejuvenation, and to help control cholesterol levels and prevent cardio-vascular problems.
Jean Fischer of “What’s for Dinner” did a great article on this called Health Benefits of Olive Oil. Give it a read if it interests you. In the article she discusses the different benefits of olive oil, including:
- Studies show olive oil inhibits cancer
- Olive oil is a blood sugar controller
- Olive oil has anti-inflammatory properties
- Olive oil is GOOD fat and can actually help you LOSE fat
- Plus some important and interesting information on buying and storing olive oil
Interesting stuff!
My favorite and VERY quick thing to do with olive oil?
Drizzle some on a small plate just to give it a thin coat. Cut up some fresh tomatoes, red onion and cucumbers and drop them on the plate of olive oil. Drizzle balsamic vinegar over the top, followed by another good drizzling of olive oil.
Instant salad. Very tasty and very good for you!
