extra virgin olive oil that is.

and i’m pretty sure, unless you’ve been living under a rock, that you know all the amazing benefits that power-packed oil can do!  from cooking with it to smearing it all over your body.  it contains antioxidants and heart healthy fats galore!  it’s the oil that keeps on givin’!

but did you know there’s some major mistakes we do with EVOO??  let me break them down for you so you can make sure you get the most from your oil and be healthier from it!


mistake 1: buying plastic or clear glass.  but they majority of them at your grocery store comes in plastic, eh?  sorry to break it to you but the two biggest enemies of EVOO quality are oxygen and sunlight.  once air and light touch the oil it can begin to go rancid.  so to preserve the quality of your oil, opt for glass bottles that are dark green or dark brown.  Like this one or a more affordable one like this.

mistake 2: storing your oil near heat.  heat exposure, whether from the stove or direct sunlight through a sunny window, it’s a big no-no.  like in the mistake i shared in “1”, when evoo is exposed to heat, it can cause the polyphenols (a type of antioxidant) to degrade and lower the flavor.  so you want to store it in your pantry, not sitting by your stove with your spices or in a window sill.

mistake 3: judging oil by its color.  color is only an indicator of when the oil was harvested and when the oil was pressed.  good quality EVOOs can range from vibrant green to soft yellow – so don’t discount one just because the color’s a little different than what you were expecting.

mistake 4cooking over high heat.  high-temperature cooking methods can destroy the antioxidants in EVOO and alter the flavor.  you actually shouldn’t use olive oil for any cooking method that requires temps above 360 degrees F.  so by all means, saute those veggies and poach your fish in the oil, just don’t fry anything with it.

mistake 5: hanging on to your oil too long.  ever bought one of those gas can-sized jugs of olive oil and saved it for years?? adios!  the shelf life on EVOO is about 24 months, so toss those old bottles before they overstay their welcome.  a rancid EVOO has lost all of its health benefits as well as the taste.

so next time you’re going through your pantry, toss out any questionable “i think i’ve had that for 2 years” bottles, because when it comes to healthy fats, we want to get full benefits from them!

i personally use it on just about everything i eat so i figured i’d share some of my go-to easy-peasy EVOO involving recipes!!

Baked Salmon
in a baking dish lined with aluminum foil, place salmon on it then sprinkle 1 tbsp of EVOO over the fish.  top off with fresh parsley sprigs and lemon juice.  wrap up the salmon with the aluminum foil to create a packet and bake at 350 degrees for 20 minutes.

Italian Salad Dressing
combine all these ingredients in a bottle or glass tupperware: 1/2C EVOO, 1/4 cup cider vinegar, 2 tbsp water, 1 tsp minced garlic, 1 tsp salt, 1 tsp grated parmesan cheese.

Broiled Brussel Sprouts
set oven to high broil. on a aluminum foil lined baking sheet, place cut-in-half brussel sprouts on top then sprinkle 1 tbsp of EVOO all over.  broil until crispy!


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