If you have a genetic history of heart disease within your family, than olive oil will need to be an important staple in your kitchen. Olive oil has a high percentage of mono-unsaturated fat, has a great flavor and is used in many Mediterranean dishes.

There are two kinds of olive oil to keep on hand. Extra virgin olive oil and pure olive oil. Extra virgin olive oil is used in salad dressings and other areas where cooking is not involved since cooking burns the olive particles and gives the food an off color taste. Extra virgin olive oil is the most expensive oil, but also the most useful for flavor and gourmet preparation. 

For cooking, use pure olive oil or light olive oil. Light olive oil is lighter in color and flavor though retaining the same number of calories as other monounsaturated fats.

If you feel like having something unique to eat, try creating an olive oil balsamic dipping sauce.

Balsamic olive oil dipping sauce

Ingredients:

• 3 tablespoons freshly grated Parmesan cheese
• 1 garlic clove minced in tiny pieces
• ½ teaspoon dried Italian seasoning
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper
• ¼ cup extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 (16 ounce) un-cut french bread loaf

In a shallow bowl, stir together grated Parmesan cheese, the minced garlic clove, the Italian seasoning, the salt and the ground pepper. Sprinkle the olive oil and the vinegar evenly over the cheese mixture and stir. Place the loaf of bread on the lower oven rack and bake at 350 degrees for approximately 15 minutes or until the bread is warm. Cut the bread into 1 inch slices and dip into the sauce. Voila! A heart healthy snack to be enjoyed at any time. 

Olive oil is a heart friendly oil that has become most popular world wide. Merely eating at least two teaspoons a day will keep your arteries supple thereby reducing the risk of being diagnosed with atherosclerosis or arteriosclerosis. It is even now claimed that the use of olive oil may reduce the symptoms of arthritis as well as contributing to better gall bladder function and the ability to reduce breast and colon cancer.

Due to the increasing number of stresses in our lives, our bodies are in a constant state of inflammation. This inflammatory process contributes to a host of diseases, some life threatening. With the use of olive oil on a daily basis, this process is greatly reduced so that the body can do what it does best, provide a healthy environment conducive to healthy living. With elevated cholesterol on the rise, especially the LDL and triglycerides (which promote high blood pressure, diabetes and heart problems), consuming olive oil on a daily basis will help maintain good blood lipid readings. Prescription medications come with their unique side effects and if the final blood panel results can be kept within normal readings, than use an organic means to do so. It is so much better for your health. Olive oil is very beneficial for your health.

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Vinaigrette dressings have taken over the primarily sweet and thick dressing that was so popular several years ago. Not only are vinaigrette dressings used on salads but this dressing is also used as sauces for fish and other main course meals. Over the fruit salads and even desserts, chefs are concocting a sweetened mint raspberry vinaigrette to serve to their clientele.

Vinaigrette dressing can be used warmed or at room temperature. Even though the name implies the use of vinegar, citrus juice or any other acid ingredient can be used instead of the vinegar.

Vinegar with a distinctive flavor is also a choice. Key ingredients are sherry vinegar, balsamic vinegar, raspberry vinegar and honey vinegar. Even herbs have the benefit of blending with vinegar as does the garlic and shallot family. The oil used is extra virgin olive oil but hazelnut oil, walnut oil, red pepper oil, herb oil, ginger flavored oil, sesame oil or a spice oil will each add its unique flavor.

Sautéing vegetables, fish, poultry or the meat in bacon, chicken or duck fat and then adding some vinegar when the cooking is done will create a vinaigrette that is used to pour over the sautéed food. A French bistro salad is made from salad greens in which diced bacon is sautéed and vinegar added.

Vinaigrette dressing should be harmoniously blended using vinegar and oil. If unsure, mix three parts of oil to one part of vinegar or any another acidic food. If sweetness can be tasted in a citrus food, than mixing two parts oil to one of acid may be used or even one to one.

When marinating meat, fish, or poultry, the acid in the vinaigrette should be increased. If raw meat, fish or poultry is to be marinated, do not pour the same marinade over cooked food. Raw food may contain harmful bacteria. Boil the marinade first or even prepare a fresh batch to be used as a sauce.

It is quite simple to prepare a vinaigrette as a dressing; just taste and adjust as you prepare using just the right amount of oil or vinegar. In a tightly enclosed container, vinaigrette dressing can be stored for months in the refrigerator. Since oil and vinegar do tend to separate, vigorous shaking of the container will once again blend the key ingredients. And if need be, prepared mustard can be combine in the vinegar before adding oil.

To add a unique flavor to a basic vinaigrette dressing, include grated minced herbs or crumbled cheese. To it, different diced fruits can be added as well as mixing soy sauce and sugar in some recipes. That is what is so nice about preparing vinaigrette dressing. Just being able to combine your particular spices and seasonings can, in reality, form a signature dressing that you can share with your friends and family. Whether mild in taste or somewhat “zippy”, a vinaigrette dressing should be light and subtle – a flavor just to add that special taste whether to a salad or to the main entrée. 

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Monounsaturated fats in olive oil:

When researches try to figure out why the Mediterranean diet is so successful as related to people’s health, the first thing they look at is olive oil as it is usually the sole fat used in food preparation. It is a rare case that you will find someone in this region using something like butter. The fact that it is rich in monounsaturated fats is further enhanced with it also being a great source of antioxidants which are proven to help in heart disease and other major health issues. You must remember, they use this for everything from preparing sauces and vegetables to frying fish and it is the key ingredient to their salad dressings.

Compared to other regions, the people of the Mediterranean experience a much lower rate of heart disease. Research has been focused in this area for some time and it has been found that one of the major reasons is the type of diet that they have.

The Mediterranean diet features:

Low amounts of alcohol
Intake of large amounts of foods rich in antioxidants
Small or limited portions of red meat
Grilled and steamed fish in moderation
Moderate consumption of olive oil as it pertains to fresh vegetables and dressings
Large consumption of legumes and vegetables (5 different varities) and fruits (about 4 servings per day)
Large quantities of potatoes, bulgur, rice, pasta, breads, polenta, and couscous
Exercise is also a large part of their daily routines

The people of Spain, southern France, North Africa (mostly Morocco and Tunisia), Portugal, the Balkans, Turkey, other regions of the Middle East and Italy all have a diet that is a variation of the Mediterranean diet.

Mediterranean Diet 

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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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focaccia bread dipping

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If you would like to serve your guests something besides the traditional celery and carrot sticks, then the delightful new trend of bread dipping using the dipping dish, is for you. For a culinary masterpiece, try adding an olive oil dipping dish and a combination of herb dips. If you want to create an all occasion appetizer with the classy bread dipping dish, then you just need to combine delicious Mediterranean oils, and a different selection of breads. It will not be necessary to go around looking for gourmet grocer. To find a nice olive oil selection, you need only drop by your local grocery store. By being prepared to spend a little bit more for a bottle of extra virgin olive oil, you will find that it has a delightful flavor and is a very high quality oil. It will be a great choice for bread dipping. You will probably find that you may have pure olive oil in your pantry, but pure olive oils, are best for cooking, while the flavor staggers in comparison to extra virgin olive oil.

Do not be fooled when you see the name extra light olive oil, because the calories are the same. The color and the flavor of the oil is lighter and is what is being referred to in this case. This makes a good alternative when you are baking with vegetable or canola oil.

You can instantly serve many oils and sauces you want with the dipping dish. When serving the breads you want, simply put the flavored oils, for example, roasted garlic, lemon juice, and some fresh basil, in the dipping dishes.

Our bread dipping dish set includes, a recipe along with dried herbs that you can re-hydrate and add to your desired olive oil.

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Gourmet vinegars can be used in many different recipes such as breads, pastas, chilies, fish and chips, salads and as marinades on beef, poultry and fish. Gourmet vinegar is an acquired taste, not everyone appreciates its taste but there are some things vinegar is in that you have no idea it’s in there such as potato salad.

Many people use gourmet vinegars as appetizers with bread and spices, or as an addition to their salad as dressing. But the most popular use for gourmet vinegars is for cooking.

Gourmet vinegars come in beautiful bottles so they can go on display instead of being hidden away in the cabinet some place. They have a mixture of leaves such as basil leaves, fruits such as Apple rings and oranges and lemons and lines all in beautiful bottles that you can see mixing with the vinegar to make a delicious additive to any meal. In addition you can see the spices floating around.

Many people enjoy placing the gourmet vinegars in the windowsill so they can see all the spices and fruits through the sunshine in the decorative bottles and this are why they make great holiday gifts.

A gift giving idea that is becoming more common is that of giving a bottle of fine quality Italian balsamic vinegar instead of a bottle of wine. Balsamic vinegar is a staple in any chef’s pantry, and will be very much appreciated.
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If you’re looking to throw a party that will really impress your guests, avoid the overused cheese ball and cracker appetizers. Instead, go for new, trendy bread dipping dishes. These tasty dishes traditionally make use of herbs and spices or flavored olive oil combined with sliced or cubed bread and make for an appetizer to be remembered for years to come.

Bread dipping dishes do not require gourmet ingredients. In fact, you can use items you’ll find at any local grocery store. Olive oil will be your primary ingredient. Extra virgin olive oil is your best bet, as it has the fruitiest flavor. This type of olive oil is a lot more flavorful than pure olive oil, which is limited to cooking applications.

Extra light olive oil is another variation. Many erroneously mistake this type of olive oil as containing less calories than other olive oils. On the contrary, extra light olive oil has the exact same number of calories. The word “light” in its name merely refers to its color and flavor, which is known to be lighter. Extra light olive oil is often used as a substitute for canola oil and vegetable oil.

There are so many ways to you can serve your sliced or cubed bread. Using flavorful additions, such as sea salt, fresh basil, balsamic vinegar, lemon juice, lemon zest, roasted garlic, or cracked black pepper, you can make a variety of different bread dipping dishes. For a spicy Italian dipping oil, simply add a pinch of crushed red pepper flakes and a teaspoon of Italian seasoning to a fourth-cup of olive oil. Additionally, you may want to add some sun-dried tomato or basil pesto or Kalamat olive tapenade to give extra flavor to your oil. You will need to let such mixtures stand for at least a quarter of an hour if you want the ingredients’ true flavors to emerge.

Adding cheese, such as Parmesan, is one way of fulfilling a cheese lover’s craving. Simply fill a dipping dish with grated cheese. Bread can then be dipped into the cheese after having been dipped in oil.

As for the bread, there are likewise a number of choices to select from. Focaccia, sourdough, and ciabatta, are great fresh bakery breads. French bread is another great choice and is best after having been baked, refrigerated, and then served warm.

Placed in elegant dipping dishes, Mediterranean-inspired oils to be eaten with bread slices make for a phenomenal appetizer that is suitable for any occasion. Dipping dishes are also perfect for dipping steamed or fresh vegetables into your favorite oil. Such dishes come in very aesthetically-pleasing designs and make great wedding presents. The White Porcelain Terraced Dip Dish, for instance, is the perfect fusion of function and form, as it produces beautiful green tones as a result of the depth of the oil stored inside the dish.
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Although authentic Italian bruschetta is grilled over a wood fire, a stove top grill, ridged cast iron skillet or toaster oven also work well and are more practical for most of us.

Ingredients:
½ loaf crusty bread, like Italian sourdough
4 large garlic cloves which have been peeled and put through a garlic press
½ cup extra virgin olive oil
Coarse sea salt and fresh ground black pepper, to taste

Take ¾ inch slices of bread, cut diagonally, and grill until both sides are brown. Remove from grill, spread pressed garlic on each slice and drizzle with olive oil. Arange on a serving platter then sprinkle with sea salt and pepper. Serve immediately with additional olive oil on the side, or with olive oil and balsamic vinegar in a dipping bowl on the side.
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Panzanella is a bread topping designed to use leftover bread. It is often used with red wine vinegar. This recipe uses aceto balsamico gran reserva.

This preparation works well with fresh bread cut in three quarters of an inch in thickness. It is also best to toast fresh bread before using.

Ingredients:
One half loaf of day old Italian bread cut into 1/2″ cubes
two red ripe tomatoes, remove seeds, dice into half-inch pieces
one cucumber, peeled, and chopped into half-inch chunks
three cloves garlic, peeled and pressed through a garlic press
one half cup chopped red onion
one half cup chopped green bell pepper
1 cup fresh basil leaves, chopped
three sprigs of fresh basil, to use for garnish
one third cup extra-virgin olive oil
one quarter cup Grand Reserva Modena balsamic vinegar
one pinch of sea salt and fresh ground black pepper

Method:
In a medium mixing bowl, add cubed bread, onions, bell pepper, cucumber, and tomatoes. Place garlic cloves, chopped basil, and balsamic vinegar in a blender and process until smooth. Leave the blender running, and slowly drizzle in the extra-virgin olive oil. Add salt and pepper to taste.

Toast the bread if you are using fresh bread. Combine the bread and vegetable mixture with the puréed dressing and garnish with sprigs of basil. Serve immediately. Should make about six servings

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