Packed with flavors and nutrients, coveted for its health benefits, and versatile in its culinary applications, extra virgin olive oil (EVOO) is the shining star in every kitchen. So how to best combine it in a balanced and nutritious diet?
The key is in taking the good habit of incorporating EVOO into daily meals, alongside a variety of vegetables, fruits, whole grains, lean proteins, and other healthy fats, to enjoy a balanced yet flavorful diet:
- Salad Dressings: Use homemade salad dressings combining EVOO with balsamic vinegar, lemon juice, mustard, honey, and herbs, to enhance flavor and promote nutrient absorption from the vegetables.
- Cooking: Use EVOO for sautéing vegetables, stir-frying, and light frying. It’s ideal for low to medium-heat cooking due to its stability and flavor.
- Roasting and Grilling: Toss vegetables, meats, or fish in EVOO before roasting or grilling, to lock in moisture and add a rich flavor.
- Drizzling: Drizzle EVOO over cooked dishes, such as steamed vegetables, soups, pasta, or grains, to add a final touch of flavor and healthful fats.
- Marinades: Create marinades for meats, fish, and vegetables using EVOO as a base, combined with garlic, herbs, spices, and citrus juice or vinegar to tenderize and add flavor.
- Dips: Use EVOO as a key ingredient in dips like hummus or tapenade, served with fresh vegetables or whole-grain bread for a nutritious appetizer.
- Breakfast: Incorporate EVOO into breakfast by drizzling it over avocado toast, mixing it into scrambled eggs, or adding it to oatmeal for extra richness and nutrition.
- Baking: Substitute EVOO for butter or other oils in baking recipes, adding moisture and a subtle flavor to breads, muffins, and even desserts.
- Smoothies: Add a teaspoon of EVOO to smoothies, to enhance the absorption of fat-soluble vitamins from the fruits and vegetables in the drink.
- Healthy Snacks: Combine EVOO with herbs and spices to create a dip for whole-grain bread, or drizzle it over popcorn with a sprinkle of sea salt for a healthy snack.
- Pasta and Grain Dishes: Toss cooked pasta, quinoa, or rice with EVOO, fresh herbs, and vegetables for a simple and nutritious meal.
- Infused Oils: Use infused oils made with EVOO by adding garlic, chili, rosemary, or other herbs and spices, to add a burst of flavor to your dishes.
Guidelines for EVOO Intake
Recommendations to keep EVOO intake within healthy limits, without overconsuming calories:
Daily Intake:
- The typical EVOO daily intake for an adult is 1-2 tbsp (15-30 ml); adjustable based on activity level, age, and overall dietary needs. Noting that it commonly goes up to 4 tbsp (60 ml) per day in the Mediterranean diet.
Serving Sizes:
- Salad Dressings: Use 1-2 tbsp for a large salad.
- Cooking: Use 1-2 tbsp for sautéing or roasting vegetables, meats, or fish.
- Drizzling: Use 1 tsp to 1 tbsp over cooked pasta, grains, or soups; and 1 tsp over toasts/eggs.
- Dips and Spreads: Use 1-2 tbsp in spreads or dips.
- Baking: Use the same recommended amount for other fats; typically, 1/4-1/2 cup, per recipe.
- Smoothies: Add 1 tsp to smoothies.
Tips for Portion Control:
- Measure Out: Use measuring spoons rather than pouring directly from the bottle.
- Spray Bottles: Use a spray bottle to evenly distribute EVOO when roasting or grilling.
- Mindful Eating: Watch over the amount of EVOO used to avoid excessive calorie intake.
To effectively integrate EVOO into your diet and reap nutritional and health benefits, while maintaining a balanced and nutritious dietary intake, combine it systematically into your daily meals, in the context of a calorie-controlled approach, with a variety of foods.
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