Research shows that foods rich in healthy monounsaturated fats, and polyphenol content like superior extra virgin olive oils, are good for you in so many ways. Finally we can move away from boring, fat free, steamed vegetables and cook with good taste!
A Bit about Olive Oil Science
This article published in Food Chemistry , December 2015, showed that vegetables prepared with extra virgin olive oil with naturally occurring polyphenols (antioxidant and anti-inflammatory compounds found in plants) enhance the release of the nutrients of the vegetables. Two important compounds found in olive oil are antioxidants, identified as Oleacien and the anti-inflammatories, Oleacanthal help fight the damaging effects of free radicals and inflammation in your body’s cells and tissues, thus helping to protect you against the development of many of todays chronic diseases, such as heart disease, Alzheimer’s disease, and cancer.
Let’s keep in mind that these findings improve the health protective benefits when combined with eating a plant based diet, like the Mediterranean Diet. Incorporating a generous dose of extra virgin olive oil, in addition to a diet with grains, vegetables, fruits, legumes, herbs, nuts, and seafood, creates a healthy balance. The PREDIMED Study found that with an increase of 10 grams per day of EVOO in the diets of people who followed a Mediterranean diet saw a 10% reduction in risk of cardiovascular events. That is good news for our heart health!
With the new category of “high phenolic” extra virgin olive oil on the rise, we now have EVOOs that are Beyond Organic and Beyond Extra Virgin! Very few producers practice an early harvest of the unripe green olive and use minimal processing practices, in order to retain and protect the phenolic compounds. And they are rich in heart-healthy monounsaturated fats. No wonder that EVOO has been linked with many health bonuses, including reducing the risk of cardiovascular disease, slowing the aging process of our DNA, improving the management of type 2 diabetes, and even breast cancer prevention.
Cooking Vegetables with EVOO
Start with the real deal! Choose one of our premium extra virgin olive oils!
Add great flavour with extra virgin olive oil and add fresh herbs, when available, to your veggies, at put your food to work by increasing the health protective benefits available by consuming the plentiful natural superfoods.
- In a wok or skillet place your prepared veggies, like leafy greens, broccoli, cauliflower, green beans, or carrots, peppers, zucchini, onion asparagus and drizzle with 1 tablespoon olive oil and a twist of lemon juice. Add a pinch of spices and herbs, and sauté on medium heat until just crisp-tender.
- Preheat oven to 400deg F. Line a glass baking dish with prepare vegetables, Brussels sprouts, beets, squash, or sweet potatoes—drizzle on about 1 tablespoon of extra virgin olive oil. Add freshly minced garlic and herbs, and a pinch of sea salt and black pepper and roast at golden and tender.
- Simply drizzle 1 tablespoon over a bowl filled with with freshly chopped greens, such as romaine, spinach, kale, chard, and toss . If you like, add a splash balsamic vinegar and a pinch of sea salt and freshly ground black pepper for extra flavour.