Food of the Week [Part I]: Amazing Olive Oil

Posted March 15, 2008 at 06:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

As early as 3,000 B.C., the people of the Mediterranean have venerated olive oil. It has been a sacrifice for the gods, a prize for athletes at the Olympics, fuel for lamps, and a staple of the ancient diet. Nowadays, there are still plenty of reasons to worship olive oil, this week’s delicious Food of the Week.

Olive oil is very high in monounsaturated fats, which is linked with a reduction in coronary heart disease. In fact, olive oil is one of the healthiest sources of alimentary fat available. A 2005 study showed that olive oil increases arterial elasticity, which scientists believe can reduce the risk of heart attack and stroke in the long-term. To take optimal advantage of olive oil’s heart benefits, be sure to splurge on the extra-virgin variety, which not only tastes better but is also richer in polyphenols, the elements that make olive oil a super food for the heart.

The much-touted “Mediterranean diet”, a style of eating high in healthy fats, fruits, and vegetables, has been shown to have a favourable effect on blood pressure, largely because of the prominent role of olive oil. Other studies on the Mediterranean diet suggest that olive oil is the key to its ability to reduce the risk of breast cancer; consuming just over half a tablespoon a day may reduce risk by 73%.

Olive oil adds flavour and depth to just about every dish, so it couldn’t be easier to sneak it into your diet. Try combining 2 parts oil with 1 part balsamic or red wine vinegar for a super-simple salad dressing or dip for bread. To give it a little extra, try this homemade Dijon red wine vinaigrette from Sarah Kramer’s La Dolce Vegan.

Recipe Profile Perfect For: Dressing up a green salad, without adding all the preservatives that come with bottled salad dressing

Servings: Makes 3/4 cup

Ingredients:

1/4 cup red wine vinegar 1/2 cup olive oil 1 garlic clove, minced 1 tbsp Dijon mustard 1/2 tsp salt 1/8 tsp ground black pepper

In a jar or dressing bottle, combine all ingredients. Cap and shake well before using.