The Mediterranean Diet’s Most Important Ingredient: Olive Oil

When we talk about the Mediterranean Diet, we are not speaking about a specific set or rules for a diet, instead we are talking about habits that have been adhered to that have been linked to the reduction in heart disease, mortality rates and cancer.

Health professionals are in agreement that the diet of those living in the Mediterranean have much healthier eating habits than those living in America and Northern Europe. The Meds consume much larger quantities of things like vegetables, legumes, fruits, grains, nuts and of course, olive oil. Quality olive oil is loaded with antioxidants and monounsaturated fats. When adding an olive oil to your regular diet, look for brands such as Kalamata Extra Virgin Olive Oil, made in the Kalamata region of Greece, as it not only aids in your health, it will also give a flavor boost to you food!

Here is a quick dish that defines the wonderful flavors of the Mediterranean Diet:

Bruschetta with Tomato, Garlic stuffed Olives and Arugula

1 loaf bread, Ciabatta
¼ C olive oil, extra-virgin
2 C vine-ripe tomatoes, peeled and chopped
One half jar Iliada green, garlic stuffed olives, roughly chopped
Sea salt (to taste)
Black Pepper, fresh ground (to taste)
One bag baby arugula leaves (make sure you wash them)
Fresh basil, shredded and torn

Set oven to 350 degrees and allow to reach temperature. Take loaf of bread and cut into 2” thick slices. Lightly coat bread with olive oil. Place bread on baking tray and put into oven, cook for about eight minutes until you see that it has turned slightly brown around the edges. Combine all ingredients except arugula. When ready to serve, add arugula and combine.

Spread tomato mixture evenly across slices of bread and basil as garnish.. Serves 6

Makes an excellent appetizer for pasta and soups.

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Selecting the kind of olive oil you want is similiar to choosing a fine wine. In fact, olive oils are also similar to wine when it comes to the terms used. Different kinds of olive oil also have different color, thickness and richness. There is a range of oils you can choose from – starting from extra virgin to extra light. Like choosing wine, it is important that you select the best oil that will complement your food. For instance, when choosing wine, it is vital that you come with the right pair, such as port paired with a sumptuous desert or an excellent Chardonnay acting as the perfect counterpoint with shellfish.

Your choice of olive oil says something about you and the tastes you have, in the same way that you select a sharp tie or a pretty evening dress. The oil should also dress up the dish and bring out its flavor. The oil can dress up and improve the flavor of the salad or bring out the taste of duck breast. Oils you can choose from include:

Extra virgin oil: This is the best of olive oils. It is also the least processed olive oil and is made by pressing the olives. A genuine extra virgin olive oil is like melted butter in that it covers your mouth with a certain thickness. It also has a peppery taste.

Virgin Olive Oil: This is made with olives that are pressed two times. If you want to do some cooking, this oil is the oil you should use.

Pure Olive Oil: This is the most processed kind of oil. It is made of oil from pressed olives. The oil is also refined and filtered.

Extra light virgin oil: This does not refer to the calories or the amount of fat it has. This is considered light because of its flavor, which is very mild. There is also organic oil, which is also light in color and flavor.

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Olive Oil selection

All gourmet preparation is only as good as the ingredients used. Keep in mind a good bread dipping mix requires quality olive oil.

Olive oils can be classified in much the same way as wine, with various types of body, thickness, richness and color. Selecting the right olive oil is much like selecting the right wine to accompany an evening’s main course – the right wine for the right dish. The olive oil you choose should be representative of you; it should not only complement the food you serve, it should say something about your personality and the type of person you are. Some of the best types of olive oil are listed below.

Extra Virgin: This type of olive oil is the best and most expensive, and has been through the least processing. It is obtained from the first pressing of olives, and is rich and thick, with a peppery tang.

Virgin: Virgin olive oil is obtained from olives that have been pressed twice. This type of olive oil is particularly suited for cooking purposes.

Pure: This form of olive oil is obtained by first pressing olives to obtain the oil, then filtering and refining the oil. Extra light pure olive oils are obtained after extensive processing and retain only a mild flavor. Organic pure olive oils are typically light with less structure and flavor.

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