Olive oil, our authentic 'liquid gold'

Hi! I'm Elena, your nutrition expert from Castelló. Today we're going to talk about the heart of our kitchen: olive oil, our true "liquid gold".

This morning, while having toast with a drizzle of oil from the Sierra de Espadán, I was thinking about how lucky we are. Olive oil is, technically, the juice of the olive. Unlike other seed oils that require complex chemical processes, virgin olive oil is obtained simply by pressing the fruit. It is the foundation of the Mediterranean Diet and an unmatched tool for cardiovascular health.

The levels of excellence: Types of oil

Not all olive oils are the same. Their quality depends on the extraction process and acidity (the amount of free fatty acids):

• Extra Virgin Olive Oil (EVOO): This is the highest quality. It is obtained only through cold mechanical processes. Its acidity is 1%and it has no sensory defects. It is pure olive juice with all its antioxidants intact.

• Virgin Olive Oil: This is also mechanical juice, but it may have a small organoleptic defect. Its acidity must not exceed 2%.

• Olive Oil (plain): This is a blend of refined oil and virgin oil. During refining, it loses part of its antioxidants and vitamins, so a little virgin oil is added to "revive" it.

• Pomace Olive Oil: It is extracted from the remaining parts of the olive (the pomace) using solvents and must be refined. It is a respectable option, but nutritionally inferior to virgin oils.

Nutritional and heart-healthy properties

Olive oil is not just fat; it is preventive medicine. It provides 9kal/g, but its benefits make up for every calorie:

• Oleic Acid: This is a monounsaturated fat that lowers "bad" cholesterol (LDL) and supports "good" cholesterol (HDL).

• Antioxidants: It is rich in vitamin E and beta-carotene (provitamin A), which protect our cells from aging.

• Anticoagulant Effect: It helps prevent the formation of clots, caring directly for our heart.

Olive oil in the kitchen

There is a myth that it should not be used for frying, but it's the opposite! Thanks to its high oleic acid content, it is much more stable than sunflower or corn oil.

1. Heat resistance: It withstands temperatures up to 180ºC without breaking down.

2. The frying technique: Heat the oil slowly. When you add the food, the water evaporates and a crust forms that prevents the oil from penetrating too much (especially in potatoes or vegetables).

3. Don't overuse it: Although it is stable, it degrades with each use. Don't push the number of fryings too far and avoid letting the oil smoke with no food in it.

Elena's "Life Tip"

"Tell me where you're from and I'll tell you how to use you": If you're making mayonnaise or a delicate dessert, look for oils from the Empeltre variety (Lower Aragón) or Arbequina (Catalonia/Castelló), which are milder. If you're making a hearty stew, a stir-fry with lots of garlic, or a pickle, go for an Andalusian Picual; its character will hold up well against strong flavors.

Are you the kind of people who have a different oil for each dish, or do you use the same one "for everything"? Tell me your favorite varieties!