From Tree to Table: Olive Oil

Written by Anna Horsch, University of Minnesota – School of Public Health, Dietetic Intern

Updated: June 20, 2024

To effectively utilize olive oil and determine the appropriate type for various uses, it’s crucial to understand the distinct properties of each variety.

Words to know:

Unrefined: chemicals or heat are not used to extract oil from the fruit
Refined: chemicals and heat are used to extract oil from the fruit
Oleic Acid: a type of fatty acid (Omega 9)

Extra-Virgin Olive Oil

Extra-virgin olive oil is an unrefined, top-tier, high quality oil. Here’s what you need to know about extra-virgin olive oil:

- It has to meet very specific requirements in order to be labeled as Extra Virgin Olive Oil
- It has an “olivey” taste and contains more of the natural vitamins and minerals found in olives
- It has a low level of oleic acid (no more than 1%)
- It has a low smoke point, so it’s not great for cooking
  - Best for dips, dressings, and other cold dishes

Virgin Olive Oil

Virgin olive oil is made using a similar process as extra-virgin olive oil and is also an unrefined oil

- Virgin olive oil retains the natural purity and flavor of the olives, although the production standards are less stringent compared to extra-virgin olive oil.
- Contains a slightly higher level of oleic acid and has a milder flavor compared to extra-virgin olive oil.
- Rarely available in grocery stores

Pure Olive Oil

You may also come across oils labeled simply as olive oil or pure olive oil, which are generally considered “regular” olive oil.

- It’s usually made from a blend of virgin olive oil and refined olive oil
- Oleic Acid level ranges from 3-4%
- Light color, more neutral flavor
- All purpose cooking oil

Light Olive Oil

This type of olive oil can be confusing!

- In this context, “light” does not mean low in calories, it simply means lighter in flavor
- It’s a refined oil with a neutral flavor
- Great for cooking as it has a high smoke point.

Is Olive Oil Healthy?

Yes! Higher olive oil consumption has been linked to a reduced risk of coronary heart disease (CHD) and total cardiovascular disease (CVD) in two extensive prospective studies involving U.S. men and women. So eat it up!
You may be wondering, “Which type is the healthiest”? They all serve a different purpose. EVOO has a higher amount of vitamins and minerals, but less Omega 9 fats. Refined olive oils have less vitamins and minerals, but more Omega 9 fats.

Lemon Garlic Chicken

By Bee Yinn Low of Rasa Malaysia. Updated August 14, 2021

What You Need

1 pound boneless, skinless chicken thighs
Sliced lemons, set aside

MARINADE

3 cloves minced garlic
2 1/2 tablespoons lemon juice
1 teaspoon lemon zest
2 tablespoon olive oil
1 tablespoon honey
1/4 teaspoon paprika
1/4 teaspoon chili flakes
1/4 teaspoon ground cumin (optional)
1 pinch salt
3 dashes ground black pepper
1 tablespoon chopped Parsley leaves

What You Do

Mix all the marinade ingredients in a bowl and whisk to combine well. Marinate the chicken in a bowl or a sealable plastic bag for 30 minutes, or best for 2 hours.
Fire up the grill and grill the chicken on both sides, until it’s cooked through, and the skin is charred. You may bake the chicken in an oven at 400°F (207°C) for about 15-20 minutes, or pan-fried on a skillet on medium to low heat. Serve the chicken warm with some lemon wedges.

Sources