Coconut oil may be trendier, canola oil may be cheaper, and sesame oil may be more exotic, but there’s nothing quite like rich, versatile, aromatic olive oil.
It’s a healthful cooking base and a flavorful alternative to bad fats like palm oil and margarine, as well as a highlight in itself when paired with rustic country bread or an antipasti platter.
But not all olive oils are created equal, and it takes a bit of know-how to pick and prepare the perfect one.
Olive Oil: Where Does It Come From? How Is It Made?
Olive oil is a native Mediterranean foodstuff, historically associated with the hot climates of countries like Greece, Spain, and Italy.
The rich, golden oil has been used by Mediterranean peoples since as early as 2000 BC, and has long been a popular alternative to butter, which was difficult to store as it would melt in the heat.
To this day, olive oil is closely associated with the Mediterranean, and some of the finest oils are still produced there, though it’s now widely circulated throughout the world.
The process for making olive oil is quite simple and involves extracting the fat from whole olives through pressing, racking, and filtering. The quality of the product rests largely on the olives themselves, which should be new and fresh.
What To Look For In An Olive Oil
You’re probably used to seeing the label “extra virgin” on olive oil, as the best oils are made from fresh, young olives; ripe ones tend to lose that distinctive flavor. Later-harvest oils are good for sweeter or milder dishes. But as a dressing or antipasti feature, extra virgin is the only way to go (don’t be fooled by the sneaky use of the word “pure” on some other labels). The newer the oil, the lower the acidity and the more aromatic the taste.
When it comes to brands, it can also be best to select a locally made oil rather than a mass-produced international brand. Though Southern Europe still produces many of the finest olive oils, a small-scale operation based out of your region is still likely to beat a giant company working out of Italy. However, if you happen across an artisanal Mediterranean oil, snap it up!
Olive oil is not like wine; it does not age or sit particularly well. Try to use your oil relatively quickly, and if you don’t use it often, opt for a smaller bottle. When choosing packaging, favor dark glass bottles, as these tend to protect and preserve the oil best.
Preparation & Serving Tips
A good olive oil can be used as a cooking base, a key ingredient, or the main event. Pour some into a saucer with balsamic vinegar and dip in chunks of crusty bread. Toss spaghetti with a couple of teaspoons of fresh oil, a clove of lightly sautéed chopped garlic, and some torn basil. Shake two parts oil with one part vinegar, a dollop of seeded Dijon mustard, and a dash of sea salt for the perfect salad dressing.
But when using olive oil in cooking, such as sautéing, make sure you don’t overheat it, as this can kill its characteristic flavor; try not to exceed 365 degrees (185 degrees Celsius) in the pan. Olive oil is not appropriate for extremely high-temperature cooking, like deep frying (in which case, use canola).
Olive oil is most closely associated with Mediterranean cooking and is certainly your best choice when cooking an Italian or Spanish meal. But this versatile ingredient can also be used in Asian cooking, as well as baking, including sweets: try this pear olive oil muffin recipe or this candied orange olive oil cake for a lighter but scrumptious alternative to butter.
Health Benefits of Olive Oil
Much of olive oil’s popularity comes from its health benefits. Extra virgin olive oil is rich in monounsaturated fats and antioxidants, including polyphenols, which may help reduce inflammation and support cardiovascular health. Numerous studies link regular olive oil consumption with lower risks of heart disease, improved cholesterol levels, and even brain-supportive benefits as part of a balanced diet. A widely cited study published in the New England Journal of Medicine found that a Mediterranean diet supplemented with extra virgin olive oil reduced the risk of major cardiovascular events (source).
While it shouldn’t be viewed as a cure-all, incorporating high-quality olive oil into your daily cooking can be a simple, flavorful way to support overall wellness.
How to Store Olive Oil Properly
Proper storage is essential to keeping olive oil fresh and flavorful. Exposure to light, heat, and air can cause oil to oxidize and become rancid more quickly. Store olive oil in a cool, dark place—never next to the stove—and keep it tightly sealed when not in use. Dark glass or opaque tins provide the best protection; avoid clear bottles at all costs.
Once opened, most olive oils are best used within 1–3 months for peak flavor, especially high-quality extra virgin varieties. If you only cook with it occasionally, purchase smaller bottles to ensure the oil stays at its best.
